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Post by bbbearsmom on Nov 20, 2019 0:40:55 GMT
Wednesday, 11/20
Day 20 – Get Back on Track
Okay, this is an important concept because this is how we don’t let mistakes stop us and we keep on going.
In the book Beck explains how when you make a mistake it is best to stop overeating and then eat normally for the rest of the day. You want to be careful about making up for overeating because if you deprive yourself too much you might rebound back into overeating. She shows how when you stop you limit the damage. Get back on track right away, not tomorrow or next Monday, now.
Here are Beck’s steps for getting back on track:
Acknowledge your initial slip.
Recommit yourself to your diet.
Draw a symbolic line (stopping now).
Give yourself credit for stopping at any point.
Watch out for feelings of failure and helplessness. (It is normal to stray from time to time. No one’s perfect.)
Continue to eat normally.
Learn from your mistakes. This would be a good time to review how you did with your diet coach. Make a list of what went wrong and work on solutions.
Beck’s Response Card:
Get Back on Track
“If I’ve eaten something I shouldn’t, I haven’t blown it. It’s not the end of the world. I can start following my plan again right this minute. Just because I made a mistake doesn’t mean I should keep on eating. That makes no sense. It’s a million times better to stop now than to allow myself to eat more.
How do you handle an eating mistake and getting back on track?
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Post by bbbearsmom on Nov 20, 2019 0:41:23 GMT
My home is pretty much a safe place when it comes to food temptations, and I have a routine at home (weighing and measuring) that keeps me on track. My overeating usually happens away from home so when I get back home I'm right back on track. Oh, forgot about delivered take-out...That I sometimes indulge in. I work at portioning out the food and eat it over a couple of days. What has helped with delivered take-out is I've stopped suggesting it and that cuts down on how often we do it. Every once in a while my husband suggests it. Depending on the restaurant I might or might not join in.
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Post by cathygeha on Nov 20, 2019 6:36:30 GMT
How do you handle an eating mistake and getting back on track?
It is usually when away from home. At home I usually stick with something that is healthy and don't go overboard. When it happens it is usually lunch and if I am not hungry for dinner I skip it or eat a smaller meal and that is that. I don't dwell and I don't let a slip become a slide...not usually.
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Post by luvvinlife on Nov 20, 2019 19:37:05 GMT
I usually have issues when company comes or we're dining out.
My recent counter-plan is to leave the extra or bring it home. If I bring it home I seldom eat it. When company comes now, I ask them to take extras with them unless it's something program-friendly.
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Post by surfgirl on Nov 21, 2019 2:39:42 GMT
I've learned to get right back OP for the next meal, NO CHOICE! It works.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 22, 2019 2:07:53 GMT
How do you handle an eating mistake and getting back on track? Typical scenario: I am WW perfect, totally on plan all day long, weighing and measuring and tracking like a champion. Then DH falls asleep on the couch or goes to bed early. Ah hah! This is my chance! He will never see me make massive eating mistakes and go totally off the rails! I can dive into his goody-closet and eat forbidden treats!
Before Beck, after diving into the forbidden treats, I would spend a few hours in self-hatred, wallowing in feelings of failure and helplessness. Then I would vow to eat nothing for the next 24 hours while drinking a gallon or so of water to sluice all the evil out of my system. What a relief it was when Beck said I should simply recommit to the plan, give myself credit for stopping, and continue with my eating plan for the rest of the day. It isn't necessary to go into a penitential fast for a while. I can just resume my plan where I left off. It's OK!
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