irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
|
Post by irisinnia on Jul 16, 2019 6:15:00 GMT
Day 16 - Prevent Unplanned Eating
Do you have an internal argument when deciding what to eat?
I really want to eat this, but I know I shouldn’t. But I really want it. I’m not supposed to have it. But I feel like having it! I know it’s not on my food plan, but I don’t care. I’m going to have it anyway?
This internal argument can create tension, which is emotionally and physically unfcomfortable. Sometimes that made lead you to make the decision to eat to reduce the tension, however:
Just as deciding to eat can reduce tension, so can deciding NOT eat.
If you tell yourself you made a plan, and you’ll follow through on that plan - no ifs, ands, or buts, NO CHOICE, then you’ll decrease the struggle and discomfort.
You already have a lot of rules in your life. Do you struggle over whether or not to brush your teeth?
Beck has her own rules:
- Eat a substantial amount of protein, vegetables, and fruit at every meal.
- Don’t eat any junk food until after dinner.
- Eat only raw vegetables while preparing dinner.
- When eating out, eat up to only 25 percent more than I usually do when I’m at home.
How are you doing with unplanned eating?
What rules do you have in place that work for you?
|
|
|
|
Post by wwlurker on Jul 16, 2019 14:11:34 GMT
This is a problem for me, especially in the past few days, but also in my life in general. I'm terrible at following through with my plans and just getting stuff done. Last night I had a huge list of chores I wanted to get done and I didn't do any of them.
I don't really have rules for my eating. I try to eat something for breakfast because I do better when I do. I try to pay attention to what my body is craving as I craft my meals and try to make sure that I have veggies and protein at every meal (as a vegetarian, sometimes my protein is dairy, but it works for me). I try to have fruit when I'm hungry and need a snack, but I prefer to pair it with protein for staying power. I try not to skip meals because I overeat later when I do. But these are more like guidelines for me.
For me, unplanned eating comes when someone puts it in front of me. I have a hard time turning down food if I actually want it.
|
|
|
|
Post by lani on Jul 16, 2019 15:09:31 GMT
I really don't do unplanned eating anymore. The only thing that varies would the times involved, and those are pretty regular as well. My rules are: plan, track, exercise, meditate, give credit, and check in here and on the GDT Beck threads.
I'm looser when dining out, but that doesn't happen too often.
|
|
|
|
Post by hpeterson1951 on Jul 16, 2019 15:23:28 GMT
Unplanned eating happens a lot when we go out to eat. I might plan on something but then DH decides to get dessert, sometimes my little taste bite turns into half of the dessert.
Also happens at school when someone brings in a treat, or I sneak into the kids reinforcer boxes. I think "one goldfish cracker won't hurt". Next thing I know I've eaten three times what the kids ate.
I have to make dipping into the reinforcer boxes a "NO CHOICE" for me
|
|
|
|
Post by bbbearsmom on Jul 16, 2019 16:34:50 GMT
Last night I gave into some unplanned eating. I plan on tracking it which I guess means I think the idea of tracking it makes the idea of the calories sticking less likely. But it is good for me to track and face it. I'm hardly ever in social situations where food unexpectedly appears but depending on the food I probably would eat some of it. Part of that is my idea that I "hardly ever" have treats so this one time is okay. Last night was about me just eating more than I had planned for dinner and not talking back to the rationalization.
The biggest NO CHOICE that works for me is to not have sweets in the house for me. It is so much easier not having to face them and make the decision whether or not to eat them whenever I see them. In the past sweets in the house eventually talk me even if I'm in another room, or when I'm out and I think of having a treat when I come home. Which actually was a habit I had to break when I first started WW 13 years ago.
I work on the "talking to myself" as a way to cut back on my eating. It works over time when my habits tighten up. There is something about telling myself NO CHOICE that bothers me.I think sometimes I have a hard time following rules.
|
|
|
|
Post by surfgirl on Jul 16, 2019 17:53:29 GMT
In the past I haven't been that good about unplanned eating because my go to thought is either 'I'll cut back tomorrow to even things out' (which I rarely do), or I think 'I deserve a treat because I hardly ever have this.' Neither works to be honest.
Now I'm trying to be more NO CHOICE about things. I ask myself, 'how will this affect my WI this week?' 'Am I headed for a loss on the scale if I don't give in?' That's now enough to get me to back off whatever it is I'm considering eating off plan. Personally, I don't think one can be truly successful at weight loss if they never implement NO CHOICE rules. It's far too easy to slip back into old, familiar habits unless one gives themselves rules to abide by. In fact, WW does give rules, it's just that people don't follow them 24/7, I know from experience...
|
|
|
|
Post by starchild68 on Jul 16, 2019 21:38:09 GMT
I don't know what's gotten into me lately, I have been making some stupid choices with foods. Especially away from home. Some rebellion is going on inside my head.🙄
The "no choice" concept is brilliant. I think that's what I used (without calling it that) the first time through WW, when I got to goal fairly directly. I made some pretty firm rules for myself and stuck with them. In recent times, stuck on my long, persistent plateau, I keep making exceptions and using some of those old standby excuses, like "I deserve this, because..."
Carol
|
|
irisinnia
Transcendent Member
233/211/160
Posts: 1,222
|
Post by irisinnia on Jul 17, 2019 3:15:45 GMT
I'm not doing well with unplanned eating, because I usually fail to make the plan in the first place.
If there is a plan, I usually just say "I'm not in the mood for that" and that seems to be enough to get me off the hook and into unplanned eating.
I used to have a hard rule that I couldn't change the meal plan unless it was for something of the same point amount. I'm really good with my finances, so the point budgeting clicks in my head. It's the cravings and in-the-mood-fors that do me in.
|
|
|
|
Post by cathygeha on Jul 17, 2019 6:03:00 GMT
It depends on the day but as I never really PLAN meals it is always unplanned. The trick for me is to limit what I eat and have it slot into the spots designated on the plate making sure the plate is moderate in size also helps.
Today is Wednesday. I like the idea of not eating more than 25% more than I would if eating at home. That might cover the wine or the sweets or anything at all that is offered.
I plan to:
* take diet 7-up to make spritzers * think before I eat * listen for satisfaction * enjoy the company more than the food * drink plenty of water
|
|
