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Post by bbbearsmom on Nov 14, 2020 0:11:47 GMT
Saturday, 11/14
Day 14 – Plan for Tomorrow
This habit always got me going on WW and led to my success. Knowing what I was going to eat the next day kept me from being exposed to the dithering when I am susceptible to overeating and saying, “what the heck.”
Besides just planning what food you will have the next day you also need to plan for the time it will take for you to prepare the food if you are making it so you can be successful. With a plan you can keep yourself from getting too hungry, not spontaneously eat, even if you get hungry or have a craving know when and what you will eat and assist you in avoiding triggers.
Beck suggests that you make up different options for meals and snacks. Doing this allows you to have a variety of food but you aren’t starting from scratch with each meal/snack.
Do you plan your food/eating ahead of time?
Do you have standard meals and snacks and choose from them or do you often do new things?
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Post by bbbearsmom on Nov 14, 2020 0:15:33 GMT
While losing I always planned my food ahead of time, really helped to stay on plan. Now, in maintenance I tend to eat the same things every day so but I still need to plan to have the foods in the house. I don't often try new things.
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Post by mac on Nov 14, 2020 3:12:28 GMT
I do plan my food/eating ahead of time by: * Pre tracking my food the night before in my journal. * I grocery shop once a week, go with list in hand to get foods needed for the week. * I always allow time in the morning to prepare my food so it's ready at meal time. I always prepare my breakfast oatmeal the day before so it's ready to heat and eat.
I usually have standard meals and snacks at planned times. I do wonder if it's a mistake to always have standard meals because it can get boring and lead me astray to eating those sugar foods. I do like to try new things once in a while. When I was younger I fixed a lot of new recipes. I hope to start using my air fryer to get a little more variety in my meals. I like to cook larger batches of food for more then one meal.
Friday - 8 days off sugar.👍
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Post by cathygeha on Nov 14, 2020 7:08:49 GMT
Do you plan your food/eating ahead of time? Not really...I kind of do in the morning...
Do you have standard meals and snacks and choose from them or do you often do new things? My husband and I will shop for produce then make meals around what is in the house or what he brings in from the garden. I always have beans of some sort in some way at least one meal a day - usually lunch and an egg for breakfast or dinner or both. We repeat meals like tabouleh, baba ganouj, hummus, mjudra, vegetable dishes, and in winter will have more soups and stews
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 14, 2020 16:49:21 GMT
Hello everyone! Mind if I pop in?
Do you plan your food/eating ahead of time? - Used to, don't now, definitely should. And I am today!
Do you have standard meals and snacks and choose from them or do you often do new things? - I don't often do new things but I think that my meals have a large range of options. I think I do best when I have a 'go-to' list, or I pre-plan and put the points on things.
I'm very moody when I eat, but if I get a range going, like say 8 points for lunch, I can look at all the food that's around the same number of points, then decide what I'm in the mood for. And if what I really want is a little over I can look over my dinner and snacks to see if there's any wiggle room. This worked very well for me in the past.
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Post by luvvinlife on Nov 14, 2020 17:08:19 GMT
I only plan ahead if I know I’m dining out.
I plan my points range for each meal depending on what my husband serves for breakfast. Today it was oatmeal topped with sliced banana and a sprinkle of cinnamon, 1 hard boiled egg and a cup of coffee. I will be sure to have a low point lunch. We’re dining out for dinner and I checked the menu so I have it already tracked.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 14, 2020 17:29:09 GMT
cathygeha , your repeat meals sound wonderful. Thanks to BBR and this group, I’m getting soooo much better at planning ahead and tracking and no surprise, this month and this round, it’s working. I used to fight mentally against having to decide what’s for dinner, etc. but know I understand how important it is to stay on plan. Having pre made and pre planned healthy options in the fridge is a game changer for sure. My husband likes to celebrate (he’s down 25 pounds) Friday weigh ins with pizza and I pretrack that dinner choice. I’m trying to add in better snack choices now too and that is a better work in progress. I skipped lunch on Friday and learned that I’m much better at tolerating a little hunger and saying I’ll eat later than I am dealing with cravings. Hunger I can rationally handle: I make the decision that I can eat later and take no action of not eating. Cravings, not so much if I don’t preplan or stop myself in my tracks to make a decision before an action. I used to think I was the only person who “forgot” I was dieting when cravings hit. I’m learning that I am indeed making a very fast sabotaging thought decision and action even if I sometimes don’t take the time to recognize it at the moment. It’s these fast, bad trigger decisions that I’m trying to be accountable far: ie: eating a bag of Halloween candy without dealing with the trigger, thought, decision and action aspect of eating. I told my husband this year after horrible decision making in Oct.: please don’t bring Halloween candy in the house 2 weeks before Halloween- you can ignore it, I can’t. And last night when we ordered pizza we agreed to only order the individual size, not a large. so there were no pesky leftovers in the fridge or at best, one slice each if we chose not to finish it that night. Better decisions=better actions=better results. Thanks for repeatedly laying out this thought process for us Carol Ann, it’s helping.
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Post by lani on Nov 14, 2020 17:41:00 GMT
I'm mostly lurking this time around, but I do have standard meals constantly, except for dinner. However, they are meals that I adore so I am perfectly happy repeating them forever. I do think I tend this way. When I was a child I continued eating Gerber's pablum well past infancy 'cause I liked it. Then my dad started preparing french toast for breakfast. I think I ate that up until I moved out.
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Post by bbbearsmom on Nov 14, 2020 18:00:27 GMT
lani, I don't have a food imagination and have ended up eating the same thing over and over for a lot of my life. I think the bagged lunch I took to school didn't change for years. Part of that was my mom was probably happy to find something I would eat and stick with it. My husband teases me because I very rarely will try something new.
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Post by MarieL on Nov 14, 2020 19:36:38 GMT
Lani would you write out your usual menu - I tend to like the same thing over and over but really have a hard time with lunch,
Luvinlife said: I plan my points range for each meal depending on what my husband serves for breakfast
When I read this I thought - wow is she lucky - then I remembered my husband would gladly do this but I would never really like what he made or how it made it - owning my stuff 🤔😐
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Post by mac on Nov 14, 2020 22:06:12 GMT
Good to see so many people posting here today👍
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Post by surfgirl on Nov 14, 2020 22:54:12 GMT
I skipped lunch on Friday and learned that I’m much better at tolerating a little hunger and saying I’ll eat later than I am dealing with cravings. Hunger I can rationally handle: I make the decision that I can eat later and take no action of not eating. Cravings, not so much if I don’t preplan or stop myself in my tracks to make a decision before an action. I used to think I was the only person who “forgot” I was dieting when cravings hit. This is me, totally, which is why skipping lunch for that hunger exercise is never a big deal for me.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 16, 2020 0:18:04 GMT
Wow! How did I miss posting Saturday's comments on Saturday??? Where did the day go?? And here it is Sunday evening at 7 pm and I'm just now figuring it out.
I have been pre-planning menus for years. It is now second nature and part of my normal routine.
I pre-plan a week's worth of menus every Friday. I do my planning on an Excel spreadsheet so I can put in my WW points, calories and carbs as I go and don't accidently plan any excessive days. I save the spreadsheets to my computer. Since I have been doing this for years, I have years worth of menus that I can peruse when I get brain-fatigue and can't think what I want. While I plan my week's menu, I have my calendar open in front of me to check when I have commitments and make sure I will have time to prepare whatever it is I have planned.
I use the menu to make a shopping list for Saturday's excursion to the grocery. I check my fridge to use up perishables and left-overs. I check the freezer to see what I have on hands so I don't over-buy.
All of this sounds lovely and organized and OCD and anal. The problem is that I don't always follow my carefully devised plan. TRIGGERS and sabotaging THOUGHTS jump up and get me off track. This is the perfect lead-in to Day 15.
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION Planning a weekly menu every week with wisely chosen food in moderate amounts and occasional treats is a TOOL for control * A plan minimizes or eliminates TRIGGERS * A plan reduces repeated need for THOUGHT * A plan reduces the tension around the eating DECISION
Monitoring the Plan is a TOOL * Monitoring the Plan reinforces the DECISION
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