|
|
Post by bbbearsmom on Jul 6, 2019 23:20:47 GMT
Sunday, 07/07
Day 7 – Arrange Your Environment
This is about avoiding environmental triggers that might encourage you to eat especially at the end of the day when you are low on mental energy. Beck believes in the “out of sight, out of mind” adage. This can be applied to your home, your work, or any other environment you are in for a period of time.
For changes at home she suggests:
Remove your personal temptations. Throw away give away food that might tempt you. Food you can’t dispose of and is a trigger store out of sight.
Use smaller utensils and dishes.
Work with others in your home to come up with solutions to you being able to avoid food/drink triggers.
Beck suggests being proactive at work about the food/drink environment to try to change it.
How have you changed the environment in your home, at work?
|
|
|
|
Post by bbbearsmom on Jul 6, 2019 23:21:14 GMT
The first thing I did to change my environment was to make the rule not to bring sweets home. I do allow a single serving to come home but not a package of something. It really has made a difference. I don't have to go through the temptation. If I want something I go buy a single serving. There is ice cream in the house now but it is my husband's and so far I haven't been tempted. I do keep snack bars in the house (to me they are the same as cookies) but the worse I do is one a day and recently I broke that habit. They are a food that I want to keep on eating but so far I've only had one at a time. The rest of the food in the house doesn't tempt me to overeat.
|
|
|
|
Post by cathygeha on Jul 7, 2019 4:59:11 GMT
I remember days of baking cookies, decorating cakes and making candies. Funnily enough one of my cake decorating weekly phases was during my first time at Weight Watchers and I lost every week BUT I gave every cake away. With children at home meals were definitely different and there was more snack food in the house. Now that I am older and it is just hubby and I at home I have stopped bringing sweets into the house, don't bake sweets and still manage to overeat the healthy things. I don't keep beverages in the house to serve guests. Hmm...
I think this one is probably not a problem for me...the environment would allow me to make things (like cookies) but I don't so...maybe I could try using the salad instead of the dinner plates. My daughter did say while she was here that she started using smaller bowls for meals and that if she was still hungry when she finished she might go get another one. She used a bowl 1/2 or 1/3 the size of the one I take out of the cupboard for similar food. That said...she has gained weight so I have a feeling it is not the size of the bowl or dish but not filling it over and over again...
|
|
|
|
Post by lani on Jul 7, 2019 15:10:34 GMT
My refrigerator and pantry are almost entirely healthy. We keep a stash of single serving potato chips in a cupboard that is hard to open (hinges are shot). I am religious about only having one bag on Friday night. DH will sometimes have one on another day, but not often. We do snack on cheese a lot. We weigh the servings and try mightily to keep the portions reasonable.
|
|
|
|
Post by surfgirl on Jul 7, 2019 21:37:17 GMT
I try to keep only healthy foods in the house, and limit buying of salty snack foods like pretzels because I have a difficult time managing to not over eat them in one or two sittings. We eat mainly organic, vegetarian diet with lots of fresh veggies and fruit, and limit processed foods to bare minimum. I have started baking sporadically, but I usually give it away to nephews or friends. I baked a pan of blondies for my nephew recently, and I decided to send it uncut because I knew if I cut it into pieces, I'd eat some, so that was one way to avoid eating any of what I baked.
|
|
|
|
Post by borntexan on Jul 7, 2019 21:59:53 GMT
I keep mostly healthy foods.My DH has his own foods that aren't so healthy but those are his.As far as snacks I mostly buy individual sizes except for almonds and I count them out.
|
|
irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
|
Post by irisinnia on Jul 8, 2019 1:08:55 GMT
This is one I need to work on. I have put all the food out of sight. A bowl of candy on the counter would be picked at all day, if not taken with me to the couch. And I don’t buy trigger foods, but there are some sweets. Though I have a box of lower point ones for myself.
|
|
|
|
Post by wwlurker on Jul 8, 2019 13:38:41 GMT
I have used smaller plates for years. I try to make sure that I have healthy things to snack on that I like, like cottage cheese. I avoid buying things that I have a hard time eating a reasonable portion of. For example, I love feta cheese and will eat it out of the container unless I buy the dry crumbled kind (which isn't as good, but is better than eating a block of it in brine). I also don't buy whole kalamata olives for the same reason; I buy the sliced kind and I don't snack on those the same way. I try not to buy the kids snack foods for their lunches that I will overeat. Granola bars and fruit snacks are ones that I will eat, but fruit cups less so, so I try to buy those. I also try to buy just enough for the kids' lunches for the week so that I can't eat any without being short.
Work is easy for me because we have an office where there isn't a lot of treats or things out all of the time or even really for special occasions. I try to make sure that I bring my lunch most days and if I don't, I usually just pop down to buy a soup or breakfast sandwich.
|
|
|
|
Post by hpeterson1951 on Jul 8, 2019 15:18:18 GMT
We've been using smaller plates for year.
I try to keep the chips and things like that out of sight. Or let DH buy chips I don't like.
I need to shop more regularly to keep healthy food on hands, especially side dishes for supper. I'm good with the main dish but have a problem having healthy side dishes.
I also am going to look a small portions of sweets, maybe a hard candy. Something to help when I want a sweet snack but is portion controlled
|
|
