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Post by bbbearsmom on Nov 16, 2019 0:33:58 GMT
Saturday, 11/16
Day 16 – Preventing Unplanned Eating
This is where Beck introduces the “NO CHOICE” response card. It is used to decrease the struggle and discomfort when we are struggling about eating/drinking something off plan. The answer is “NO CHOICE” because you have a plan and you are going to eat according to plan. The discomfort comes from the indecision and once we make the decision about what we will do the discomfort goes away.
Beck suggests you make other “NO CHOICE” rules that help you stay on plan.
How do you handle the situation when you are struggling about eating/drinking off plan? Do you use “NO CHOICE” or not?
Do you have any other “NO CHOICE” rules?
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Post by bbbearsmom on Nov 16, 2019 0:35:04 GMT
Often I don't even acknowledge that I'm struggling and just go ahead and overeat basically without thinking. If I plan ahead of time I do better. I don't really use "No Choice" because it bothers me. What I do instead is talk to myself and I'm working on recognizing the struggling and having a conversation with myself. My biggest "No Choice" rule is no sweets for me in the house.
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Post by cathygeha on Nov 16, 2019 6:45:18 GMT
Was with friends Wednesday and will be today and again next Wednesday SO there was and there will be food that is not necessarily be OP. I will make the best choices I can. It won't be a "no choice" situations but I may create a few such cards for Wednesdays in the future.
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Post by lani on Nov 16, 2019 15:46:59 GMT
I "no choiced" more when I first started doing Beck. Now it's more like "stop now" is the phrase that works for me.
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Post by bbbearsmom on Nov 16, 2019 20:23:09 GMT
lani, "Stop now" is a good one. I saying I have is that it isn't the eating that gets you in trouble it is not knowing when to stop eating that's the problem.
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Post by surfgirl on Nov 16, 2019 20:33:30 GMT
lani, I think that's a great idea, and a great distinction too. For those of us in weight loss mode, we probably need to be stricter about No Choice to reach goal, and then perhaps after maintaining a while, re calibrate to where we can allow for a few 'oops' but with the appropriate compensation to right that listing ship!
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ladymajky
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Post by ladymajky on Nov 17, 2019 1:50:15 GMT
I have never liked the phrase "No Choice." I looked for something softer, kinder, gentler. However, I am living proof that softer/kinder/gentler does not do an effective job of enforcement. The whole reason I am trying to eat something unplanned is because I am being capricious and defiant. My Inner Child is acting out. Persuation, explanation and logic are adult approaches and do not work on an Inner Child. Reluctantly I am forced to go along with "No Choice" as the appropriate phrase. It's like when my mother said, "Because I said so!"
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irisinnia
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Post by irisinnia on Nov 19, 2019 14:07:53 GMT
How do you handle the situation when you are struggling about eating/drinking off plan? Do you use “NO CHOICE” or not?
I use the "Not right now" approach. It worked when I was a kid. We'd want something but it wasn't Christmas or our birthday, so save the idea and you can ask for it later. So I will often pull out my phone and track the craving for tomorrow. That makes me feel like I won, I'm going to have it tomorrow. Except usually by the time tomorrow comes I don't feel like eating "diet food" to make room in my plan for the craving so I delete it. I know this is probably going to happen, but it works for me.
Do you have any other “NO CHOICE” rules? I have to make exercise a "No choice" rule again. I used to walk everyday, but I've fallen out of habit.
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Post by lani on Nov 19, 2019 16:33:12 GMT
irisinnia, That's true. I forget, I am totally No Choice when it comes to exercise.
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