Post by lizlor on Nov 30, 2020 0:30:17 GMT
Day 30- Stay in Control When Eating Out
Today’s Thought:
Once I start preparing myself in advance for eating out, dieting will be easier.
When you go to a restaurant, family gathering, holiday celebration, or other special event, you’ll encounter lots of triggers: the sight and smell of food, people eating and drinking, people offering you food and drink, a festive atmosphere. Many people apply special eating and drinking rules to special occasions. They give themselves permission to indulge. That’s why so many dieters come undone.
Sticking to your diet every time you eat out or while celebrating is a skill that requires preparation and practice. Here’s what you should do to get ready: Plan in advance how much you’re going to eat. It’s fine to eat a little more than usual—perhaps up to 25 percent more calories than you ordinarily would have. Plan what you’re going to eat. Check to see if the restaurant has a menu posted on a Web site. Think about which foods you might eat and the size of portions you should consume. Anticipate the sabotaging thoughts you might have. You might think, for example, It’s okay to eat more than I’ve planned because ... everyone else is eating a lot/I rarely get to eat these foods/it won’t hurt/I can start again tomorrow/I should eat more to get my money’s worth. Make Response Cards to read before you go and bring them with you in case you need them. Make sure to review and bring along your Advantages Response Card, too. Plan how you’ll tolerate cravings. What can you say to yourself? What can you do? Review Day 13 to remind yourself of the mindset and behavioral techniques you can use. For example, if you start craving, you might need to distance yourself from the food by taking a short walk through the restaurant, by going outside, or by going to the restroom to read your Response Cards.
Ok, more Covid-19 caveats as we are all eating out very little if at all, BUT off plan food lurks everywhere, so maybe we also consider how picking up take out and being at family gatherings adds to this STAY IN CONTROL equation.
What kind of sabotaging thoughts occur when you have the opportunity to eat foods, like take out, that are not on plan? How do you handle the holidays and the usual onslaught of “special” foods? And finally, when you are successful in staying on plan, how do you do it?
Today’s Thought:
Once I start preparing myself in advance for eating out, dieting will be easier.
When you go to a restaurant, family gathering, holiday celebration, or other special event, you’ll encounter lots of triggers: the sight and smell of food, people eating and drinking, people offering you food and drink, a festive atmosphere. Many people apply special eating and drinking rules to special occasions. They give themselves permission to indulge. That’s why so many dieters come undone.
Sticking to your diet every time you eat out or while celebrating is a skill that requires preparation and practice. Here’s what you should do to get ready: Plan in advance how much you’re going to eat. It’s fine to eat a little more than usual—perhaps up to 25 percent more calories than you ordinarily would have. Plan what you’re going to eat. Check to see if the restaurant has a menu posted on a Web site. Think about which foods you might eat and the size of portions you should consume. Anticipate the sabotaging thoughts you might have. You might think, for example, It’s okay to eat more than I’ve planned because ... everyone else is eating a lot/I rarely get to eat these foods/it won’t hurt/I can start again tomorrow/I should eat more to get my money’s worth. Make Response Cards to read before you go and bring them with you in case you need them. Make sure to review and bring along your Advantages Response Card, too. Plan how you’ll tolerate cravings. What can you say to yourself? What can you do? Review Day 13 to remind yourself of the mindset and behavioral techniques you can use. For example, if you start craving, you might need to distance yourself from the food by taking a short walk through the restaurant, by going outside, or by going to the restroom to read your Response Cards.
Ok, more Covid-19 caveats as we are all eating out very little if at all, BUT off plan food lurks everywhere, so maybe we also consider how picking up take out and being at family gatherings adds to this STAY IN CONTROL equation.
What kind of sabotaging thoughts occur when you have the opportunity to eat foods, like take out, that are not on plan? How do you handle the holidays and the usual onslaught of “special” foods? And finally, when you are successful in staying on plan, how do you do it?
