irisinnia
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Post by irisinnia on Jul 17, 2019 3:20:09 GMT
Day 17 - End Overeating
There are two ways that qualify as overeating:
1) If you eat any food in a greater quantity than you had planned. 2) If you feel full partway through your meal but continue to finish it anyway.
Today’s exercise is to practice not overeating, by purposely putting more food on your plate than you plan to eat. It is suggested that you put something on your plan in a larger portion than you would normally eat, and something you’re not supposed to eat. Then eat only the food on your plan.
As you have the meal, give yourself credit for not eating the food. When you’re finished either throw away or save the extra food for another meal. If it was easy to do this task, you might never need to repeat it. If it was difficult, Beck wants you to give yourself credit and repeat it until it becomes easy.
Do you think the exercise of putting more food on your plate than you plan to eat is easy or difficult? Which of the two ways do/did you tend to overeat? How do you combat this tendency?
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Post by cathygeha on Jul 17, 2019 6:05:46 GMT
I have gotten so used to eating by points/exchanges that I don't listen for satisfaction but put on the plate what I am "supposed to eat" and eat it. When I had chickens and ducks I would give any food left on the plate to them but without those garbage disposals available now...hmmm... I am not sure if I will do this or not. I probably will not do it today since I will be at a friend's home for lunch and don't want to waste her food.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 17, 2019 13:29:03 GMT
Putting more food on my plate is a tough exercise. I do better with the thing I'm not supposed to eat than with the larger portion. If I have something I'm not supposed to eat - No Choice - easy. But if I've just been eating it, "It's so good, I want some more!" and I usually pick at it until I start eating again.
I overeat both ways. I'll eat more than I planned and keep eating even after I'm full.
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Post by lani on Jul 17, 2019 14:24:22 GMT
I did this exercise once. It really only applies when I'm at a restaurant. At home I automatically portion everything out.
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Post by hpeterson1951 on Jul 17, 2019 18:55:47 GMT
It really only applies when I'm at a restaurant. This is absolutely when I have problems. The portions are so big and I have a problem stopping.
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Post by bbbearsmom on Jul 17, 2019 20:12:06 GMT
I will do this tonight. I will leave a little of my salad. I need to practice this because I do keep on eating after I'm satisfied. Since I portion out my food at home that usually saves me. But eating away from home I sometimes end up cleaning the plate instead of leaving the food. When I'm planning to take half home I portion out the food at the start of the meal. If I'm having trouble stopping I talk to myself or say I can have three more bits and then stop.
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Post by surfgirl on Jul 17, 2019 21:57:00 GMT
I'll do it tonight as well. It's an easy exercise to reinforce that cleaning one's plate isn't necessary.
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