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Post by linda72 on Mar 15, 2017 23:32:50 GMT
Beck Week 3 Day 16 – Prevent unplanned Eating.
You have a plan for the day but then something happens that causes you to question yourself. The sabotaging thoughts try to convince you to change these plans. Firmly saying, NO Choice, decreases both the struggle and the discomfort. You have a plan, stick to it. I have a card already made for this. It is going to the top of my list. I need to read this every day. Judy says, “no seconds rule”.
Beck listed eating rules to eliminate the struggle. Do you have any rules that help you?
Gina says, “Say, "No Choice" to foods and scenarios in which I don't have points for, or do not need to eat. Practicing this skill will help me not give in to spontaneous eating, causing me to gain weight. “
Make a NO CHOICE advantage card that you can read.
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Post by jancanlose2016 on Mar 16, 2017 14:28:02 GMT
I will make the No Choice advantage card and keep it with me. Maybe it will go into the Notes app in my phone. No seconds is a god rule too. Another rule for myself is to track everything, and I need to follow the rule about weighing and measuring everything too. Another rule would be to just stop eating when I get to 30 points, and it would be good not to eat all 30 points in the first half of the day.
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Post by bbbearsmom on Mar 16, 2017 14:54:17 GMT
Rules: Just last night I was thinking about my "no seconds" rule. I had my snack of nuts and since some of them have salt on them when I was done I wanted more of the salted ones. I knew I wouldn't get more because I just don't and then I remembered my "no seconds" rule and how it came about. It was my first "aha" when I started WW. I realized that often when I finished something I would say: that tasted good I think I'll have some more but now that I was on WW I didn't have points for more.
Another rule of mine is no sweets in the house for me. I have at times had some under controlled circumstances. where I make sure I have points for them but then it comes down to me asking: why am I eating this stuff?
I have a bit of a problem with "No Choice" even though I know it is correct for this to work. I really need it when I eat out but what I do instead is I think more about the behaviors I can use to stay on plan. Talking myself through things seems to work better for me.
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Post by doordie50 on Mar 16, 2017 15:20:50 GMT
This is why I love doing the reviews. I track daily, don't have second helpings at mealtimes and generally follow all the basic parameters of the plan but, the "No Choice" stance is one I need to invoke when it comes to treats of the planned variety. I know full well that not all treats are created equal even if the points for item A and item B are the exactly the same. I tend to go for my Frozen yogurt treat (2pts) far more often then say (2pts) worth of lite popcorn. Even though its all "legal", there's no doubt that the scale responds better when I have less froyo.
Invoking "NO Choice" in this instance alone would make a noticeable difference for me. The review always reveals or reminds me of the most useful techniques.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Mar 16, 2017 17:48:38 GMT
When I do my menu planning, I am in a calm, quiet space. I'm not hungry and it's not meal time when I do the menu planning. I'm looking at my appointment calendar, so I can anticipate when the difficult times will be as far as being away from home or being in a time crunch. At that time and place, I make good, wise, well-thought-out choices. HOWEVER, later in the week, in the fog of war, I tend to wing it. With disastrous results. So I am trying hard to tell myself: Just follow the damn plan!
I don't like the term "No Choice" either. I want to propose a substitute: Just follow the damn plan!
You remember my Powerpoint slide from several reviews ago? This is the slide for today, slightly modified for the proposed substitute phrase. It's all about taking ownership and responsibility for your choices.
Spontaneous Eating? Just follow the damn plan!
The Thin Person controls the eating decision
The Thin Person chooses to follow a plan
No ifs, ands, or buts – Just follow the damn plan!
The Thin Person chooses the rules and follows them
No exceptions, no “just this once” – Just follow the damn plan!
Sabotaging Thought: I know it’s not on the menu, but…..
→ There is a planned menu, and there are rules about eating
→ Spontaneous eating doesn’t follow the rules
→ A lot of time, effort, and creativity went into developing the planned menu so that there would be tasty things and treats On Plan
→ I really want to remain a Thin Person and feel proud of myself, so I’ll follow the damn plan
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Mar 16, 2017 18:07:28 GMT
Yay!! Gypsie's back! Glad you found us again!
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Mar 16, 2017 20:27:52 GMT
I don't like the No Choice rule either.I don't think I have ever used it either but see where in eating out it would be helpful for me.I guess the reason I don't like the words no choice is b/c I always feel like I have a choice even if I don't use it.I do like the "no seconds" rule and I usually follow that one although I never thought of it as a rule.I usually get enough the 1st time where I don't need a 2nd helping and I don't eat as much as I could the 1st time around I think b/c my stomach has shrunk and more foods are beginning to bother my IBS this week and I have that awful bloated feeling.I already track and weigh and measure my foods and I really don't see myself tracking the rest of my life.So my card would read always weigh and measure foods at home and I don't have to eat everything on my plate when eating out.
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Tammy
Epic Member
190 / 132.2 / 146
Posts: 234
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Post by Tammy on Mar 16, 2017 22:26:31 GMT
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Tammy
Epic Member
190 / 132.2 / 146
Posts: 234
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Post by Tammy on Mar 16, 2017 22:28:52 GMT
A major sabotaging thought for me, pre-WW, was "just this one time". Beck tells us it matters every time, No Choice. I don't have any issues with "No Choice". It's the sabotaging thought "just this one time" that scares me.
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Tammy
Epic Member
190 / 132.2 / 146
Posts: 234
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Post by Tammy on Mar 16, 2017 22:32:22 GMT
Even though its all "legal", there's no doubt that the scale responds better when I have less froyo. Doordie, When I first made LT, it seemed like I could have one of those 2 pt ice-cream-ish thingies most nights. But I also found that items in the ice-cream category were more likely to make me gain. |
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Post by doordie50 on Mar 17, 2017 0:11:16 GMT
tammy I guess its a lot like the soda/diet soda issue - both can cause weight gain. I have to remember that froyo is in the ice cream-ish family and the low points don't matter if my body responds to it like its the full fat version. Definitely time for me to make it an occasional treat rather than a near nightly indulgence. Thanks for the link too - very interesting
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Post by gypsie5 on Mar 29, 2017 8:26:14 GMT
Yay!! Gypsie's back! Glad you found us again! Thanks for the welcome Carol! I have been lazy of late and then, couldn't recall my PW and didnt want to make a new one!! |
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