lizlor
Transcendent Member
Posts: 1,157
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Post by lizlor on Nov 16, 2020 4:36:26 GMT
Day 16
Prevent Unplanned Eating
Today’s mantras:
“Once I accept the fact that I have to give up spontaneous eating, dieting will be easier.”
“No choice”
Beck says that if you’re like most dieters, you’ve struggled at times when you were tempted to eat something you shouldn’t. This internal argument can create tension, which is emotionally and physically uncomfortable. Just as deciding to eat can reduce tension, so can deciding not to eat. Your written food plan will help you make your decision ahead of time—before you’re confronted with uncomfortable cravings and tension. But it won’t eliminate indecision.
The triggers for eating are endless, but the solution is straightforward: Tell yourself that you don’t have a choice. You made a plan, and you’ll follow that plan—no ifs, ands, or buts. Firmly saying, NO CHOICE, decreases both the struggle and the discomfort.
Beck shares her own No Choice rules:
1. Eat a substantial amount of protein, vegetables, and fruit at every meal.
2. Don’t eat any junk food until after dinner.
3. Eat only raw vegetables while preparing dinner.
4. When eating out, eat up to only 25 percent more than I usually do when I’m home.
These rules might come to you over time. There is one rule, however, that you have to commit to (you don’t have a choice in the matter): You must follow your food plan.
If you are feeling a bit insecure about the lack of spontaneity, remember how to counter those sabotaging thoughts.
Sabotaging Thought: I deserve to be able to eat what I want.
Helpful Response: If I want all the benefits of being thinner, I just can’t eat whatever I want without planning. I have to make “I deserve to be thinner and feel good about myself” a much higher priority than “I deserve to make spontaneous choices about what I eat.”
Sabotaging Thought: I don’t think that I can accept the fact that I can’t eat spontaneously.
Helpful Response: I’ve been giving myself choices about what, when, and how much to eat for a long time, so it feels natural and right to do so. On the other hand, I have to face the fact that spontaneous eating doesn’t work for me. The more often I say, NO CHOICE, to myself, the less I’ll struggle.
What are your NO CHOICE rules? And, are there any other specific rules you’ve made to keep you away from temptation and ON Plan?
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lizlor
Transcendent Member
Posts: 1,157
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Post by lizlor on Nov 16, 2020 4:57:52 GMT
Preventing unplanned spontaneous eating, usually egged on by a sabotaging thought, is one of the toughest challenges for me. I’m willing to exercise, I’m willing to plan, prep and track, but in the back of my mind I also still want a little wiggle room for spontaneous eating—-and clearly I need to work on this No choice rule.
Credits:
Ate carrots while meal prepping
Planned and logged today’s food and stayed within calorie count
Swam 45 minutes (pool closing for Oregon’s, for now, 2 week freeze)
Unplanned: ate and logged, but did not plan on, a serving of chocolate that was downstairs in the tv room. I logged it so not devastating # wise, but this exercise is teaching me that if I want something sweet, I should plan it into my food day or be prepared to say No choice and mean it.
I also need to figure out and plan what little treats I can have on plan that work better than chocolate... like skinny pop popcorn, etc.
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Post by cathygeha on Nov 16, 2020 10:42:47 GMT
What are your NO CHOICE rules? And, are there any other specific rules you’ve made to keep you away from temptation and ON Plan?
You know what? I was going to say I don't have any NO CHOICE rules but perhaps I have one...and that has to do with getting in the water daily. I fudge on the exercise, don't make a menu plan, and am more a by-the-seat-of-my-pants type so...will be giving this some thought. There is one that I have a feeling I should make but and some I have had in the past but at this moment in time...can't think of any except the water...hmm...
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Post by luvvinlife on Nov 16, 2020 15:24:42 GMT
No Choice rules so far :
No second helpings
track every morsel and sip
weigh myself daily
Min. of 30 min. exercise 5X weekly
I’m thinking of making a few others.
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ladymajky
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220/169/150
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Post by ladymajky on Nov 16, 2020 16:51:07 GMT
This lesson is important for me. My principal problem lies in following the plan I make, so I really need Beck's directive that there is one rule that I must commit to, and don't have a choice about: I must follow my food plan. NO CHOICE!
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
* “NO CHOICE!” is a TOOL for the DECISION phase
* “NO CHOICE!” interrupts the Chain of Events by providing a pre-made DECISION I don’t have to think about
* “NO CHOICE!” decreases the struggle and discomfort of making a DECISION
~ “NO CHOICE!” also addresses the EMOTIONAL and SOCIAL TRIGGERS that spawn desire-eating
* “NO CHOICE!” acknowledges the importance of my “Whys”
* “NO CHOICE!” is my strongest TOOL for following my Plan
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Post by bbbearsmom on Nov 16, 2020 18:20:59 GMT
My usual post about "No choice" is I don't like it. I don't like the bluntness of it. I do work myself over to making that decision often. I talk to myself and figure things out. That said I pretty much follow my plan when I eat at home although currently I'm having overeating problems. One thing I say is I don't keep sweets in the house and that pretty much holds all of the time. Although I was gifted some sweets and I'm having them in measured amounts. (A day of reckoning might be in my future.) One rule I have is I almost always have a raw veggie salad each night to get in my veggies. I do remember the time I understood "No choice." I had just finished a very indulgent lunch at a restaurant and as I was getting up to leave and I realized that I couldn't do that all of the time, therefore there were times when "No choice" is appropriate. I think my years of doing this has built up habits, routines, and behaviors which automatically handle most "No choice" situations.
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lizlor
Transcendent Member
Posts: 1,157
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Post by lizlor on Nov 16, 2020 18:24:37 GMT
ladymajky , i was waiting for your post... thank you. Also reading everyone else’s take on this as it is sooooo absolute. Will also go back and reread the chapter.
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Post by surfgirl on Nov 16, 2020 21:10:44 GMT
This lesson is important for me. My principal problem lies in following the plan I make, so I really need Beck's directive that there is one rule that I must commit to, and don't have a choice about: I must follow my food plan. NO CHOICE!TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
* “NO CHOICE!” is a TOOL for the DECISION phase * “NO CHOICE!” interrupts the Chain of Events by providing a pre-made DECISION I don’t have to think about * “NO CHOICE!” decreases the struggle and discomfort of making a DECISION
~ “NO CHOICE!” also addresses the EMOTIONAL and SOCIAL TRIGGERS that spawn desire-eating * “NO CHOICE!” acknowledges the importance of my “Whys” * “NO CHOICE!” is my strongest TOOL for following my PlanBig DITTO to everything in the above post, especially the red at the bottom. At the end of the day, it is going against my 'No Choice' rules that allows me to exercise my Giving In Muscle instead of my Resistance Muscle. It's really quite simple, if I abide by the parameters that I myself have made - for my own good, I might add - then I have to adhere to NO CHOICE or else I will see the negative impact on the scale. |
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ladymajky
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220/169/150
Posts: 871
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Post by ladymajky on Nov 16, 2020 21:24:17 GMT
The sooner we understand this and internalize it and take it to heart, the more effective it will be as a TOOL. |
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Post by surfgirl on Nov 16, 2020 21:45:23 GMT
The sooner we understand this and internalize it and take it to heart, the more effective it will be as a TOOL. ^This^ times a bajillion. No Choice is a helpful rule to live by, it's not harming us, it is helping us achieve our goals and stay healthy. Accepting it and understanding what the benefits are create a tool you don't have to buy, you can take it anywhere with you, and you can use it any time you need it. I'd say that's a pretty damn good tool! |
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Post by mac on Nov 16, 2020 21:49:37 GMT
I do use the following rules that Beck recommends, my no choice rules are:
At night I pre plan what I'm going to eat the following day in my journal:
1. Five Food groups which are protein, bread-cereal, fruit, vegetable and fat.
2. Drink 6 cups of water daily.
3. Exercise 10-30 minutes a day.
4. Record morning weight in journal next day.
I don't buy sugar foods, bring them in my house and don't eat them at home. If I want a treat it has to be eaten outside the house.
I record a goal each day in my journal and at night write down how day went.
I always have a grocery list when going shopping.
I don't grocery shop when hungry.
I still have things I need to work on in regards to "no choice". I like to be organized.
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irisinnia
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Post by irisinnia on Nov 17, 2020 0:34:54 GMT
I totally agree with No Choice... just not with spontaneous eating. I think with some diets it may be necessary, but with PointsPlus I can eat spontaneously as long as I follow my other no choice rules. Like...
1) If I am changing the plan, what I'm swapping has to be for the same amount of points.
2) If I run out of points, I'm done eating. Hunger is not an emergency, and with free fruits and vegetables, there is no reason to eat over my points.
These two rules allow me to be flexible, spontaneous, moody, etc. when it comes to my food. And if I do end up hungry, because I made a poor choice, I have a natural consequence to help me learn from it. Tracking has to be a "no choice" too, otherwise this whole thing doesn't work.
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