irisinnia
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Posts: 1,222
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Post by irisinnia on Nov 14, 2019 3:14:04 GMT
Day 14 - Plan for Tomorrow
Today you are supposed to write a food plan for EVERYTHING you are going to eat tomorrow. According to Beck, you are supposed to plan and monitor your eating in writing, every day until you’ve lost the weight and even beyond.
Planning in advance helps you: Think about how you’re going to get and prepare your food Remember when and what you’re supposed to eat Eliminate spontaneous eating Tolerate occasional hunger and cravings Make decisions about eating before you encounter triggers
One suggestion is to have a list of meal and snack options with numbers so that you can record your meal plan easier. (Example on page 137)
How do you plan your meals: the night before, the week before, do you have a go to list, a meal service, a cookbook? How do you track your meals: weekly, daily, after each meal, on paper, with apps?
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 14, 2019 3:34:07 GMT
How do you plan your meals? - I usually do it the night before. Breakfast is on a rotation, lunch is leftovers or easily prepared options, and dinners are preplanned the week before. I have a go to list for breakfast but everything else varies a lot. I'm trying to get better at meal planning. How do you track your meals? - I'm using iTrackBites for my PointsPlus tracking needs. I've never done it on paper, and I don't want to, I like the fast math of the app. I usually track the night before and then change it after each meal or the night after if things didn't go so well
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Post by cathygeha on Nov 14, 2019 5:37:30 GMT
How do you plan your meals: the night before, the week before, do you have a go to list, a meal service, a cookbook? I don't. I do plan menus if I am entertaining but otherwise just make whatever I have in the house that sounds good at the moment
How do you track your meals: weekly, daily, after each meal, on paper, with apps? I have a one year agenda with a page for each day of the year. I write down what I eat in it and track points, exchanges, exercise and a quote for the day. I also track on My Fitness Pal
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Post by borntexan on Nov 14, 2019 11:59:07 GMT
I normally track the night before and change or substitute if plans change.
I am tracking the green plan on the WW app.I have been tracking those meals and snacks in MFP. I am getting enough calories and not going over so after this week I may try to trust the plan as long as I keep maintaining.
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Post by lani on Nov 14, 2019 15:42:35 GMT
I plan a calorie total the day before, breaking it down into breakfast, lunch, dinner and snacks. I track on paper right after I eat.
I eat the same breakfast and lunch so I know the calories. My dinner recipes come from sources that list the calories per serving.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 14, 2019 16:50:09 GMT
I am doing the hunger tolerance exercise today. - I had a normal breakfast. (7 Smart Points: Light English muffin, omelet with 1 egg and 1/2 cup egg beaters and chopped onion and nonfat cheddar cheese, 2 slices Canadian bacon.)
- I've spent the morning doing laundry (4 loads) and cleaning 2 bathrooms.
- At 10:00 am I accidently ate 3 grapes which DH left unsupervised on the kitchen counter. Then I caught myself and remembered that today is the no-eating day.
- Right now it is 11:20 am. I'm OK and not really "needing" anything.
- I'm going to a 3-hour event this afternoon where I know there will be no goodies or refreshments. I will take a bottle of water in my purse. (Big purse!)
I will provide an update later this evening. How do you plan your meals: the night before, the week before, do you have a go to list, a meal service, a cookbook? On Saturday I plan all my meals for the next week. I made an Excel template and I plug in breakfast, lunch, snack, and supper. I plan in advance for WW points, carbs, and calories. I usually plug in one or two meals during the week from restaurants or fast food and take the time to research the menus to see what I can eat that is on plan. Then I use the meal plan to make my grocery shopping list.How do you track your meals: weekly, daily, after each meal, on paper, with apps? I track WW points on the WW app. I track calories on the Fitbit app. I track each meal as I go. Once or twice during the week I go back and compare my actual food tracked to my menu plan to see if I am still in budget and on track.
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Post by bbbearsmom on Nov 14, 2019 20:56:38 GMT
I pretty much eat the same thing everyday or from a small group of foods. When I started I would plan ahead and always track. I am double tracking now. I still track calories on MFP and I'm now back to tracking on WW's Green plan. I had stopped tracking on WW in July of 2018 because I couldn't handle Free Style.
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Post by bbbearsmom on Nov 14, 2019 20:57:05 GMT
irisinnia, Thanks for doing this week. You did a great job.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 15, 2019 0:35:15 GMT
I am doing the hunger tolerance exercise today. - I had a normal breakfast. (7 Smart Points: Light English muffin, omelet with 1 egg and 1/2 cup egg beaters and chopped onion and nonfat cheddar cheese, 2 slices Canadian bacon.)
- I've spent the morning doing laundry (4 loads) and cleaning 2 bathrooms.
- At 10:00 am I accidently ate 3 grapes which DH left unsupervised on the kitchen counter. Then I caught myself and remembered that today is the no-eating day.
- Right now it is 11:20 am. I'm OK and not really "needing" anything.
- I'm going to a 3-hour event this afternoon where I know there will be no goodies or refreshments. I will take a bottle of water in my purse. (Big purse!)
I will provide an update later this evening. Now it's 7:30 pm. Update: - I stayed busy with my event most of the afternoon, paying attention to speakers and participating as necessary. I had my bottle of water. Got home around 4:00 pm. Still OK and not ravenous.
- At 6:00 pm I had the regular dinner that I had previously planned before deciding to make today hunger-tolerance day. For dessert I had the afternoon snack I had planned.
- Now it's 7:30. I have flossed and brushed my teeth. I won't have anything more to eat this evening because I don't want to floss again! I'll read a while and go to bed around 10:00 pm.
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Post by bbbearsmom on Nov 15, 2019 0:37:01 GMT
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Post by surfgirl on Nov 15, 2019 2:07:16 GMT
ladymajky, thank you so much for sharing that with us! I so appreciate that you did this exercise and that you took notes too!
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 15, 2019 4:10:26 GMT
ladymajky, That's great! It sounds like you did a fantastic job. Thank you so much for sharing!
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Post by lani on Nov 15, 2019 15:20:55 GMT
irisinnia , Thanks for doing this week. You did a great job. Ditto.
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Post by surfgirl on Nov 15, 2019 19:17:45 GMT
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