Post by bbbearsmom on Mar 29, 2020 23:28:54 GMT
Monday, 03/30
Day 30 Stay in Control When Eating Out
We are social creatures and we eat away from our homes and have social occasions in our homes. In the midst of all the socialization sometimes it can be hard to stay on plan. Beck covers strategies we can use to make an easier time of it.
One thing that is important is to plan ahead. Nowadays, a lot of restaurants have their menus online with nutrition information so we can plan before we go. Some people plan ahead and don’t even look at the menu at the restaurant so they don’t get swayed away from their choice. Others order first so they aren’t temped by what others order. If the occasion is a pot luck one you can always make sure to bring something healthy to eat.
Another point is to plan ahead how much you are going to eat of the food. I often only eat half of my food and take the rest home. Some people will ask the waiter to put half of the food in a to-go container before bringing it to the table, other will ask for a container at the beginning to take the food off of the plate themselves before they start to eat.
Beck suggests that you rehearse withstanding cravings while at the restaurant. Also during the meal give yourself credit for what you did well. If afterwards you are having sabotaging thoughts because you didn’t eat what you wanted work on those thoughts including figuring out how you can have some of what you want.
Don’t be shy about speaking up at restaurants and asking for what you want and how you want your food prepared. Order smaller portions, really think about how much you need to eat, just because you are eating out doesn’t mean you need to eat more food. If you are at a buffet, family style restaurant, or a social occasion, with the food laid out look over everything before you decide what you will have. Decide if you want smaller portions with more variety or larger portions of a few foods.
While we are eating away from home we need to practice what we know. To me that means paying attention to hunger and satisfaction, eating slowly and mindfully. I’m real big on chewing thoroughly.
Beck also asks us to reconsider our attitude about special occasions, parties, celebrations, and so on. Remember there are a lot of these throughout the year and going off plan for each one can add up over time to the point of gaining weight or slowing down your weight loss. Both of those things can cause further problems because it can discourage you and it can be hard getting back on the horse. Also remember the resistance and giving-in muscles, which one do you want to strengthen?
How are you doing in eating out/away from home/at special occasions?
Do you have sabotaging thoughts about doing this?
What do you do to be successful at this?
Day 30 Stay in Control When Eating Out
We are social creatures and we eat away from our homes and have social occasions in our homes. In the midst of all the socialization sometimes it can be hard to stay on plan. Beck covers strategies we can use to make an easier time of it.
One thing that is important is to plan ahead. Nowadays, a lot of restaurants have their menus online with nutrition information so we can plan before we go. Some people plan ahead and don’t even look at the menu at the restaurant so they don’t get swayed away from their choice. Others order first so they aren’t temped by what others order. If the occasion is a pot luck one you can always make sure to bring something healthy to eat.
Another point is to plan ahead how much you are going to eat of the food. I often only eat half of my food and take the rest home. Some people will ask the waiter to put half of the food in a to-go container before bringing it to the table, other will ask for a container at the beginning to take the food off of the plate themselves before they start to eat.
Beck suggests that you rehearse withstanding cravings while at the restaurant. Also during the meal give yourself credit for what you did well. If afterwards you are having sabotaging thoughts because you didn’t eat what you wanted work on those thoughts including figuring out how you can have some of what you want.
Don’t be shy about speaking up at restaurants and asking for what you want and how you want your food prepared. Order smaller portions, really think about how much you need to eat, just because you are eating out doesn’t mean you need to eat more food. If you are at a buffet, family style restaurant, or a social occasion, with the food laid out look over everything before you decide what you will have. Decide if you want smaller portions with more variety or larger portions of a few foods.
While we are eating away from home we need to practice what we know. To me that means paying attention to hunger and satisfaction, eating slowly and mindfully. I’m real big on chewing thoroughly.
Beck also asks us to reconsider our attitude about special occasions, parties, celebrations, and so on. Remember there are a lot of these throughout the year and going off plan for each one can add up over time to the point of gaining weight or slowing down your weight loss. Both of those things can cause further problems because it can discourage you and it can be hard getting back on the horse. Also remember the resistance and giving-in muscles, which one do you want to strengthen?
How are you doing in eating out/away from home/at special occasions?
Do you have sabotaging thoughts about doing this?
What do you do to be successful at this?
