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Post by bbbearsmom on Jul 15, 2021 22:58:13 GMT
Day 16 – Preventing Unplanned Eating
This is where Beck introduces the “NO CHOICE” response card. It is used to decrease the struggle and discomfort when we are struggling about eating/drinking something off plan. The answer is “NO CHOICE” because you have a plan and you are going to eat according to plan. The discomfort comes from the indecision and once we make the decision about what we will do the discomfort goes away.
Beck suggests you make other “NO CHOICE” rules that help you stay on plan.
How do you handle the situation when you are struggling about eating/drinking off plan? Do you use “NO CHOICE” or not?
Do you have any other “NO CHOICE” rules?
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Post by bbbearsmom on Jul 15, 2021 23:03:57 GMT
Lately I've been in need of more "NO CHOICE." I need to make a plan to eat less and follow it. I've been giving in lately and it is showing on the scale. At this point I usually say "NO CHOICE" is a little strong for me, and I use talking to myself to get myself to understand what I need to do. I'm doing that now getting myself to realize I've done a lot of portion creep and I need to cut back.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Jul 16, 2021 5:02:53 GMT
I used to think No Choice was a little extreme, and that moderation was ok. But then it sometimes becomes more than moderation and the dam is unleashed. I’m realizing that too much choice is detrimental. So I’m going to start making no choice rules and strengthen that muscle.
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Post by luvvinlife on Jul 16, 2021 13:14:00 GMT
This is my Achilles heal! I’ll be drawing up some new cards. I don’t want to have to do the hard work all over again. Conveniently, my Fitbit alarm just went off . I have it set to buzz twice daily to remind me of my Beck Advantages since the last review. They annoy me, but they help to keep me focused, most of the time.
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Post by cathygeha on Jul 16, 2021 14:47:35 GMT
I have not been using no choice...but have found that mentally I consider that I must stay within points for the day and if not the day then not use up my weeklies so perhaps that is a type of no choice?
I probably should add exercise to the no choice list...if I should make such a list...but know I would beat myself up for NOT exercising then so...perhaps not  |
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Post by bbbearsmom on Jul 16, 2021 17:51:58 GMT
I feel like I've been eating like the all-you-can-eat side of the cartoon.  |
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Post by surfgirl on Jul 16, 2021 18:48:12 GMT
In general, I think it's interesting when folks push back against No Choice rules for their weight loss. To me, that's a signal to ask one's self 'The 5 Whys', as in why you really don't want to impose something that might be helpful to you, on your life. To me, No Choice is no big deal in that I know it's good for me, and I know I wouldn't be overweight if I could control my snacking. I'm not at the point of the cartoon above, but I do know that IF I want to lose weight and IF I want to keep it off, I have to have some No Choice rules in my life. So for now, my No Choice rules are:
* Daily tracking
* Exercise at least 5x week
* Only fresh fruit OR an Italian Ice for dessert (the latter when points permit)
* Check in here daily AND reply
That's enough No Choice rules for now...!
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Post by bbbearsmom on Jul 16, 2021 19:20:36 GMT
surfgirl, I guess I do have some no choice rules: tracking, weighing and measuring, keeping the right food in the house, and keeping up with my online support groups. I have trouble when it is a no to food. I'm going out to breakfast tomorrow and I've made a plan and want to stick to it. When I started to go out to eat breakfast with my friend after the lockdown I was overeating. Took me awhile to remember what I use to eat that I didn't feel was overeating. I was able to see the portion creep I have been doing. I've also made a plan for the next time we have take-out. I have two choices I can do. It's a start.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Jul 17, 2021 15:22:06 GMT
Hi! Been lurking, ready to post! I really like surfgirl 's list. Daily tracking is definitely a No Choice for success. I was always confused when we were at WW meetings and people would say, "I haven't tracked this week". How are you dieting if you're not tracking?? Anyway, I need to have a few more No Choice rules. Though I feel like No Choice could be rewritten as My Choice, because I'm choosing to lose weight. |
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Post by bbbearsmom on Jul 17, 2021 16:40:58 GMT
Though I feel like No Choice could be rewritten as My Choice, because I'm choosing to lose weight. I really like this. "My choice" seems easier for me to follow. I did go out to eat for breakfast with my friend, and I brought some of the food home to plan into another meal. I ate the amount I use to eat when I was first maintaining, as I said I had been overeating at these breakfast since we started them since lockdown was lifted. |
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Post by mac on Jul 17, 2021 21:53:12 GMT
I learned no choice here on BBR and for me its a good way to get the unplanned eating under control. I started using it on the last BBR and found it worked with the cake in the store but then lately stopped using it. When shopping yesterday I brought a single piece of celebration cake home thinking I'd eat one small portion and freeze the rest, well you know what happened , nothing left to freeze because I ate it all and I've felt miserable all afternoon as I haven't had cake in several months and it really didn't even taste good, so time to bring the no choice rule back into my life! For me it all starts in the store, so the no choice rule for me is to bring only what's on my grocery list home as I have been doing several weeks that I've been successful with the unplanned eating.
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Post by bbbearsmom on Jul 17, 2021 23:41:39 GMT
it really didn't even taste good, I've had this happen to me. After I eat the item I wonder why I was craving it so much. |
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