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Post by bbbearsmom on Nov 14, 2019 23:22:06 GMT
Friday, 11/15
Day 15 – Monitor Your Eating
Beck wants us to monitor our eating because:
It helps you remain accountable for what you actually eat. It helps you strengthen your motivation by having an opportunity to give yourself credit for eating according to your plan. It helps to build your confidence because you focus on how well you are following the plan you begin to believe you can stay on a diet. It helps you recognize and solve problems. When you review your eating plan each day you can see if you strayed from your eating plan and why and you can figure out how to fix the problem in the future.
To monitor you eating she says to:
Follow your food plan that you’ve made. Monitor you eating by noting* what you’ve eaten on your food plan. Give yourself credit every single time you stick to your food plan. Respond to sabotaging thoughts if you eat something you shouldn’t.
(*) How to make notes on your food plan:
Put a check mark next to the things you ate that were written on your plan. Cross out anything you had planned on eating but didn’t. Circle any food that you ate too much of and write down and circle any food you ate that you hadn’t planned on eating. Make the notes right after you eat so you don’t forget what you ate.
Do you plan out what you are going to eat ahead of time?
How do you keep track of what you eat?
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Post by bbbearsmom on Nov 14, 2019 23:25:09 GMT
Yes, I plan ahead what I'm going to eat. Right now I'm tracking the Green plan on the WW app and counting calories on MFP. Today I went out to lunch and had what I planned.
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Post by cathygeha on Nov 15, 2019 7:06:52 GMT
Do you plan out what you are going to eat ahead of time? Not specifically. I know that I am going to be eating vegan whole food plant based as closely as I can and make sure I have ingredients in the house to create meals according to the plan.
How do you keep track of what you eat? I have a paper diary/agenda with one page per day of the year that I write food, exercise and weight in. I also keep track (most meals and exercise) on MFP
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Nov 15, 2019 17:09:45 GMT
Do you plan out what you are going to eat ahead of time?
- I try to. It works best when I do. I'll just plan the night before. I switch it up that day if I'm not in the mood, but then I can switch as long as it works points-wise. So if dinner is going to be more pointy then breakfast goes down, and I can switch it but it has to be within a point or two of the original planned meal. I can't say plan to eat oatmeal (4PP) then decide to eat pancakes (14 PP), but I could have eggs (5PP).
How do you keep track of what you eat?
- I track on iTrackBites now. I used another app before but they did away with their community feature so I dropped them. I like the idea of tracking on paper but I change my mind way too much and it's super convenient to have the math done for me. I am thinking about keeping a paper calendar that I write what I actually ate that day as a record that I can easily look at. Ugh... I need to do more.
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Post by surfgirl on Nov 15, 2019 19:16:50 GMT
I am thinking about keeping a paper calendar that I write what I actually ate that day as a record that I can easily look at. Ugh... I need to do more. irisinnia, you're doing what you can do, when you can do it. And most importantly, you are being INTENTIONAL about it, not winging it. That is a great thing, give yourself credit about that! I find the hardest part of this is being intentional because it means you do the hard work of planning, weighing, measuring, tracking, and sticking to your plan. Go you girl!!!
As for the topic today:
Do you plan out what you are going to eat ahead of time?
Yes. I have two main options for breakfast and two main options for lunch and I try to stick to one or the other so I know how many points I'm consuming for those two meals. After that, snacks and dinner are for me to play around with because I love cooking and if I want to make something that's higher PP per serving, then I forgo pointy snacks that day. It's about compromise, but I think planning meals - whether it's the day before, weekly, or the day of - is an essential part of successful weight loss, as important as tracking.
How do you keep track of what you eat?
I use a now defunct, unsupported third party app with I love. Since it's no longer available I get worried when I think of a new phone because I'm always worried that it wont transfer over. It no longer supports weight tracking for some reason, so I use Ultimate Food Diary for tracking my weight. I didn't have it in me to transfer years of food library stuff over to the new app so I use the old app for daily tracking - it tracks my DPs, APs, & WPs, as well as exercise and food. I used to track on paper years ago but like irisinnia, I change my mind on snacks and dinner so it was a lot of erasing. I like having an app because my phone is always with me when I'm out of the house so when we're shopping for food and I see something new, I can quickly calculate the PP for that item and decide if I want to bring it into the house or not. |
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Post by luvvinlife on Nov 15, 2019 21:07:33 GMT
When I do the cooking and shopping plan my meals the night before or that morning.
I track on the WW app, and on paper, as well as on MFP .
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 16, 2019 0:15:42 GMT
Today's Plan v. Actual:
Breakfast
✔ 2 eggs
✔ 2 slices Dave's Killer Bread
Lunch
✔ 8 oz skim milk
✔ 1/2 grilled cheese sandwich
✔ Read's 3-bean salad
Snack
Banana
Supper
✔ 2 oz boneless pork chop, breaded and pan-fried on non-stick pan
✔ German potato salad
Kroger Private Selections Belgian Chocolate Irish Cream ice cream
At the point I took the long walk off the short pier, I had had 29 out of 30 green plan points for the day. I was perfect on plan up until the very end. My old nemesis: ice cream. Excuses/Sabotaging Thoughts: It was the last serving in the carton and I hadn't had any at all until now. We had a really difficult afternoon, and I wanted a treat. DH was having some. It's really good. I wanted it.
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Post by surfgirl on Nov 16, 2019 2:12:51 GMT
Today's Plan v. Actual:
Breakfast ✔ 2 eggs ✔ 2 slices Dave's Killer Bread Lunch ✔ 8 oz skim milk ✔ 1/2 grilled cheese sandwich ✔ Read's 3-bean salad Snack BananaSupper ✔ 2 oz boneless pork chop, breaded and pan-fried on non-stick pan ✔ German potato salad Kroger Private Selections Belgian Chocolate Irish Cream ice creamAt the point I took the long walk off the short pier, I had had 29 out of 30 green plan points for the day. I was perfect on plan up until the very end. My old nemesis: ice cream. Excuses/Sabotaging Thoughts: It was the last serving in the carton and I hadn't had any at all until now. We had a really difficult afternoon, and I wanted a treat. DH was having some. It's really good. I wanted it., I think if one is sticking one's Plan for the most part, meaning day to day you are: tracking, planning, weighing/measuring, and exercising - I think once in a while you're entitled to go off plan without beating yourself up over it. You did great today, despite it being a challenging day. I get that some might say "but the point of Beck is to stop using food as a soothing/coping mechanism" but honestly? Life is short. If eating the ice cream was pleasurable to you, enjoy it and make the adjustment tomorrow. No big deal in my opinion! |
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Post by lani on Nov 16, 2019 15:44:43 GMT
Hmmm. I could have sworn I posted on this yesterday. Oh well.
I plan a calorie total for the coming day and track it in real time on paper.
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