Post by lizlor on Jul 17, 2020 6:13:20 GMT
Day 17
End Overeating
Overload Your Plate—and Don’t Eat It All
Beck says: Today, you’ll practice not overeating by purposely putting more food on your plate than you plan to eat. Pick one meal, preferably lunch or dinner. Choose a food that’s on your plan, but then I want you to purposely give yourself a larger portion than you would normally allow. Also, choose a food that you’re not supposed to eat and put it on your plate. At the beginning of the meal, push the extra portions to the side on your plate. Then eat only the food on your plan.
If you find that you still want to eat what’s left on your plate, counter your sabotaging thoughts. Continue to notice your thoughts. Are there also sabotaging thoughts are getting in the way of completing this experiment?
Here are some common ones along with helpful responses.
Sabotaging Thought: I don’t need to do this. I’ll be able to stop eating without practicing this skill.
Helpful Response: This isn’t a big deal. I should try it anyway. The worst thing that could happen is that I didn’t need to do it. I might not learn from this, but I also might learn a lot.
Sabotaging Thought: I hate to deliberately waste food.
Helpful Response: Which is better: deliberately wasting food or overeating and gaining weight? What would I tell my best friend if she had this problem? The truth is that the extra food will either go to waste in my body or go to waste in the garbage. Either way, it’ll go to waste.
Is anyone going to try this? How do you think this exercise might help?
End Overeating
Overload Your Plate—and Don’t Eat It All
Beck says: Today, you’ll practice not overeating by purposely putting more food on your plate than you plan to eat. Pick one meal, preferably lunch or dinner. Choose a food that’s on your plan, but then I want you to purposely give yourself a larger portion than you would normally allow. Also, choose a food that you’re not supposed to eat and put it on your plate. At the beginning of the meal, push the extra portions to the side on your plate. Then eat only the food on your plan.
If you find that you still want to eat what’s left on your plate, counter your sabotaging thoughts. Continue to notice your thoughts. Are there also sabotaging thoughts are getting in the way of completing this experiment?
Here are some common ones along with helpful responses.
Sabotaging Thought: I don’t need to do this. I’ll be able to stop eating without practicing this skill.
Helpful Response: This isn’t a big deal. I should try it anyway. The worst thing that could happen is that I didn’t need to do it. I might not learn from this, but I also might learn a lot.
Sabotaging Thought: I hate to deliberately waste food.
Helpful Response: Which is better: deliberately wasting food or overeating and gaining weight? What would I tell my best friend if she had this problem? The truth is that the extra food will either go to waste in my body or go to waste in the garbage. Either way, it’ll go to waste.
Is anyone going to try this? How do you think this exercise might help?
