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Post by gypsie5 on Mar 30, 2017 6:39:06 GMT
DAY 30
STAY IN CONTROL WHEN EATING OUT
During family gatherings, holidays, celebrations you will encounter lots or triggers. People eating, drinking, all in a festive atmosphere. Many give selves permission to indulge.
Recognize your possible ST's (pg. 192) and Thinking Mistakes (pg.195)
So-
Plan to Eat Out
Beck says "sticking to your diet every time you eat out or celebrate is a skill that requires preparation and practice"
-CHOOSE a day and place
-GO with a friend
-PLAN in advance how much you're going to eat
-PLAN what you are going to eat
-ANTICIPATE the SABOTAGING THOUGHTS (day 25, pg. 192) you might have / make response cards
-PLAN how you'll tolerate your CRAVINGS (day 13, pg. 127)
-WHEN your food arrives, portion off the food you can eat, or push extra food not on your plan to one side of plate, or put it on your bread plate
-ASSESS your success
-IF you did well but feel disgruntled because you couldn't eat everything you wanted, work on your sabotaging thoughts
Dining Out Strategies
What strategies do you use to when eating out, celebrations and events?
Did you read through your to-do list?
Beck says-
"Once I start preparing myself in advance for eating out,dieting will be easier"
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Post by gypsie5 on Mar 30, 2017 6:41:48 GMT
HI doordie!  |
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Post by jancanlose2016 on Mar 30, 2017 13:23:24 GMT
Wow! I didn't plan to take a break from this discussion, but somehow my life got in the way. Can't catch up, so I'll just jump in. As for eating out, we do this frequently. Basically I don't really like to cook. I try whenever possible to look at online menus and plan in advance what I'll order at a restaurant. If it's a regular place I know one or two safe thIngs to order. Unfortunately it does not get a whole lot easier the longer I do this. Sometimes I'm totally craving something that I know would be too big a hit point wise. Usually I can resist. I will continue taking time to review my cards, having a strong talking-to to myself, and keeping my goal in the forefront. This never gets easy for me and requires constant vigilance. Honestly tracking everything I consume is the biggest help to me.
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Post by bbbearsmom on Mar 30, 2017 16:06:51 GMT
This is an area where I always need help. I have a lunch at the Cheesecake Factory coming up in April and am going to plan ahead for it. Already have been checking out the menu. I'll need to do mental rehearsal too and maybe make up some cards to take. I'm good with resisting the dessert since they almost equal the calories I get in a day.
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Post by doordie50 on Mar 30, 2017 17:59:24 GMT
I've done pretty well with dining out, holidays and BBQs - especially when I have advance notice. I will hoard my weeklies, eat light ahead of time, and always cut the meal in half. I ask for a to-go box and avoid the bread basket completely. I rarely check the menu ahead of time so that's one thing I could definitely improve upon.
Judy hope you have a great time at the Cheesecake Factory.
Jan good to have you back - I missed a few myself when I was sick.
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Post by bbbearsmom on Mar 30, 2017 19:22:25 GMT
From Beck:
Think Thin Thursday Tip: If you’re at a restaurant trying to decide between a healthy option and an unhealthy option, remind yourself that either way, once the meal is over, you’ll feel full. If you eat something healthy, you’ll feel full and happy, but if you eat something unhealthy, you’ll feel full and mad at yourself. Either way you’ll be full, but how do you to feel in addition to that?
My comment:
Sometimes I use this thinking when eating out. I keep telling myself how great I feel after the meal is I've stayed on plan.
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Deleted
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Post by Deleted on Mar 30, 2017 23:03:25 GMT
I practiced this today when we went to our favorite buffet.It has a salad,food,fruit and dessert bar.I actually went with the intention to eat more because lately my legs have been feeling week and I haven't been using near all my SP so I tracked on the high end on purpose.I had romaine and baby spinach with ff Ranch plus a tbsp croutons from the salad bar.For protein I had 1 small pork chop,1 baked chicken drumstick,1 bite of sausage.I had cooked carrots and what looked like 1/2 cup mashed potatoes(which I never have anymore)and 3 bites of bread pudding.I didn't get overfull.I felt comfortable.Of course neither of us have been hungry b/c my DH has no food sense when it comes to a buffet but I will probably snack on raspberries and ff Greek yogurt.Oh and I did have 2 tbsp honey dew melon which I love.All in all I think the experiment was a success b/c I didn't feel like I went overboard and I didn't feel guilty for what I ate.I also didn't feel deprived.I thought maybe mixing up my lunch once in awhile like this might help my IBS.The jury is still out on that experiment.
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Post by bbbearsmom on Mar 30, 2017 23:38:07 GMT
Becky: That sounded like a proper buffet lunch. Glad you enjoyed it.
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Tammy
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190 / 132.2 / 146
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Post by Tammy on Mar 31, 2017 2:13:07 GMT
I think having a points budget and tracking made me realize that not every eating out opportunity could be a special occasion. Most of the time, it just needed to be either a normal meal or maybe once a week a high day. borntexan, I've definitely done a buffet on a once/week high day. Like I said, it will make your weight fluctuate more, but the weight will come back down. |
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Post by Deleted on Mar 31, 2017 2:27:51 GMT
tammy,The odd thing was by eating a lighter dinner/snack I still didn't go over my SP.I just need to shake up what I'm eating.I tend to get stuck in what I'm eating at least for breakfast and lunch.
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Post by bbbearsmom on Mar 31, 2017 16:04:13 GMT
Becky: One reason I relax a little when I go out is to have things I don't have at home. I figure the variety makes this doable.
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