lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 16, 2020 18:36:49 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. For example, if you think, It’s a shame that I can’t eat this ... It’s bad to waste food, then tell yourself, Isn’t it great that I’m not eating this ... This is getting me closer to my goal of losing weight ... This is helping me to strengthen my resistance muscle. The truth is that the extra food will either go to waste in my body or go to waste in the garbage. And, I might not learn from this, but I also might learn a lot.
Also remind yourself just how good you’ll feel if you don’t overeat versus how bad you’ll feel if you do.
Is anyone going to try this? How do you think this exercise might help?
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Post by cathygeha on Nov 17, 2020 7:45:11 GMT
I won't be doing this...I don't like to waste food. If we still had chickens or ducks or a cat that ate vegetarian food I might but no, won't do this.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 17, 2020 13:51:13 GMT
I'm going to try this today. I'll have to figure out the logistics. I think this exercise will help in listening to my body on when I'm satisfied. That *sigh* that your body naturally does when you're not hungry anymore, I've felt it! And I can also have a back-up stopping point. Say...75%, but if I feel the sigh at 50%, then I'll stop. cathygeha, You don't have to waste food. You could just save the leftovers for another day. I know that's hard with some foods but maybe with something easy to put away? Just a suggestion.
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Post by mac on Nov 17, 2020 14:25:32 GMT
I am going to try this for lunch today and will save part of the food for supper as inisinnia suggested to see how I feel not eating all my food for a meal. I track my food by the food groups which helps me to avoid overeating but its worth a try, maybe I'll learn something new today, never to old to learn!🤗
Tuesday - 11 days off sugar!🤸🤸🤸🤸🤸🤸🤸🤸🤸🤸🤸
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Post by luvvinlife on Nov 17, 2020 15:22:42 GMT
I’m going to try this tonight. I’ve been noticing lately that when my husband plates my food sometimes I’m not in the mood for the entire amount but I eat it anyway. So I think it’ll be a good idea for me to try this and just put the rest away for another meal. Besides I love having the smorgasbord nights when we enjoy all the little odds and ends that are left.😁 Cheering you on mac!!! Great job. Do you feel differently?
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 17, 2020 15:25:43 GMT
I am proud to report that I MONITORED my PLAN yesterday, and I followed it precisely! I ate only the foods I had planned to eat, in the quantities I had planned for. No extras, no excursions through the kitchen to see if anything new had magically appeared in the fridge, NO CHOICE. When I went to bed, I felt very proud of myself, and I'm still feeling the warm glow this morning. How do you think this exercise might help?I understand what Beck is trying to accomplish with today's exercise. She wants to de-sensitize us to the sight of vast quantities of food. She is working on the ENVIRONMENTAL TRIGGER (sight of food on the plate), and she is attacking the Clean Plate Syndrome. This is supposed to strengthen our resistance muscle in preparation for eating in restaurants, events, and friends'/families' houses. Since I won't be going to restaurants, events, or friends'/families' houses in the foreseeable future, I will not be doing this exercise. I'm with cathygeha on this. I do not like to waste food either. In my effort to control the ENVIRONMENTAL TRIGGER, I portion things out into one-meal servings. I only prepare one meal's worth of food at a time. I try very hard not to have extra quantities of food around to look at and ignore.
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Post by mac on Nov 17, 2020 16:21:26 GMT
luvvinlife , Glad you're doing the exercise today as well, maybe you should try dishing up your own food? Thanks coach luvvinlife, love your encouragement!🤗 I am starting to feel better eliminating sugar, it will take more time, maybe eight weeks before I will really feel great, but worth the reward!👍
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 17, 2020 17:39:51 GMT
This is one of those Beck suggestions where in the past I’ve felt like, meh? But I’m going to give it a try to see what happens. I find environmental triggers are felt more at restaurants or parties or book club where there is lots of desirable, unplanned food everywhere...not at home with my, these days, planned protein, vegetable, grains, etc. But I’m willing to keep an open mind.
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Post by bbbearsmom on Nov 17, 2020 18:08:43 GMT
mac, Congrats on 11 days of no sugar. I did this last night. I left two small bites in the bottom of my salad bowl. It was actually hard to not go ahead and eat it up but I went on to do something else and forgot about it, which made me aware that distraction can work if I'm thinking about eating but it isn't a good idea at the moment.
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Post by cathygeha on Nov 17, 2020 18:16:13 GMT
I'm going to try this today. I'll have to figure out the logistics. I think this exercise will help in listening to my body on when I'm satisfied. That *sigh* that your body naturally does when you're not hungry anymore, I've felt it! And I can also have a back-up stopping point. Say...75%, but if I feel the sigh at 50%, then I'll stop. cathygeha , You don't have to waste food. You could just save the leftovers for another day. I know that's hard with some foods but maybe with something easy to put away? Just a suggestion.
I thought about doing what you suggested BUT couldn't see putting the food on the plate to put it back into a container at the end of the meal. I think that ladymajky, is right in what Beck is trying to achieve and the situations this would be more of an issue but right now...I make what I eat and portion it out. I know how much I will have and stick with that portion. I can see, in the future, if I am doing CORE instead of counting points/bites and on a strict number per day that I might overfill my plate and save some for later...I have seen my husband do this but usually limit myself and am satisfied with what I serve myself. When the cards and lunches and going out begins again things could change...and this exercise might be a good one although I would hate to put food on my plate at a friend's house to leave it behind...unless she had chickens
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Post by luvvinlife on Nov 18, 2020 2:39:24 GMT
mac that would work but the funny thing is, he always asks how much I’d like beforehand. When I take my time and eat mindfully I’m beginning to realize that I could do with less.
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Post by surfgirl on Nov 19, 2020 19:44:57 GMT
I thought I already responded to this, but I don't really do this anymore so I dont feel the need to waste food for this particular exercise.
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