irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 20, 2019 13:55:32 GMT
Day 20 - Get Back on Track
Today, you’ll learn how to respond to a specific fooling-yourself thought - the one that encourages you to abandon your diet for the whole day after you’ve eaten something you weren’t supposed to. Usually, if you track right away, you'll realize your initial slip was not as bad as you thought.
Get Back on Your Diet Now: - Acknowledge your initial slip - Recommit yourself to your diet - Draw a symbolic line - Give yourself credit for stopping - at any point - Watch out for feelings of failure and helplessness - Continue to eat normally
Learn from your mistake, did you: - Forget to review your advantages, no choice, and it’s not okay response cards - Neglect to plan your food - Forget (or not bother) to have your planned food available. - Meet up with someone who pushed food on you - Try to eat like other people you were with - Encounter an unexpected trigger - Wind up surrounded by food you hadn’t planned to eat
What part of this write up speaks to you?
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Post by lani on Jul 20, 2019 15:24:11 GMT
All of it! I get back on track now automatically. It is so freeing.
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Post by cathygeha on Jul 20, 2019 15:25:03 GMT
It is so easy to abandon the diet with one small slip when instead a hitching up of the pants and moving forward makes more sense.
Get Back on Your Diet Now: - Acknowledge your initial slip ✔️ - Recommit yourself to your diet ✔️ - Draw a symbolic line - Give yourself credit for stopping - at any point ✔️ - Watch out for feelings of failure and helplessness - Continue to eat normally ✔️
Learn from your mistake, did you: - Forget to review your advantages, no choice, and it’s not okay response cards - Neglect to plan your food - Forget (or not bother) to have your planned food available. - Meet up with someone who pushed food on you - Try to eat like other people you were with - Encounter an unexpected trigger - Wind up surrounded by food you hadn’t planned to eat Need to think about these...
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 20, 2019 16:32:30 GMT
I feel like not only would I blow my diet for the whole day, but sometimes the whole week, like wait until WI-day. Ridiculous when I think about it.
And the continue to eat normally is so important because I do try to hyper compensate and then I get so frustrated. Just get back on track!
I do like the learn from your mistake part too. I probably wouldn't do that and then end up in the same situation again.
Yikes! I still have so much to learn!
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Post by surfgirl on Jul 20, 2019 18:11:46 GMT
I can easily get back OP right away, however I don't think I really do enough to reflect on WHY the slip up happened. I need to work on that more and be more intentional about asking myself why it happened, how could I have done things differently, and what I can do next time to stay OP.
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Post by bbbearsmom on Jul 20, 2019 19:47:04 GMT
I can easily get back OP right away, however I don't think I really do enough to reflect on WHY the slip up happened. I need to work on that more and be more intentional about asking myself why it happened, how could I have done things differently, and what I can do next time to stay OP. This, I too haven't been doing the analysis of why I overate and what I can do about it the next time. This week I overate with take out and I decided the next time I get this particular meal I split it up over three meals instead of just two. This week I have been thinking about ways to cut back and I've come up with some small changes I can make so that is encouraging.
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Post by hpeterson1951 on Jul 23, 2019 15:34:37 GMT
Working on this one. The first way I get back on track is a glass of water. Sounds silly but knowing that I'm hydrating properly is a good start.
I don't know if I really reflect on why I slipped. I normally know when I'm making a poor choice- I don't care, I'm hungry, it's there, it's a party, etc.
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Post by bbbearsmom on Jul 23, 2019 20:29:09 GMT
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