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Post by bbbearsmom on Jul 19, 2021 23:44:43 GMT
Day 20 – Get Back on Track
Okay, this is an important concept because this is how we don’t let mistakes stop us and we keep on going.
In the book Beck explains how when you make a mistake it is best to stop overeating and then eat normally for the rest of the day. You want to be careful about making up for overeating because if you deprive yourself too much you might rebound back into overeating. She shows how when you stop you limit the damage. Get back on track right away, not tomorrow or next Monday, now.
Here are Beck’s steps for getting back on track:
Acknowledge your initial slip.
Recommit yourself to your diet.
Draw a symbolic line (stopping now).
Give yourself credit for stopping at any point.
Watch out for feelings of failure and helplessness. (It is normal to stray from time to time. No one’s perfect.)
Continue to eat normally.
Learn from your mistakes. This would be a good time to review how you did with your diet coach. Make a list of what went wrong and work on solutions.
Beck’s Response Card:
Get Back on Track
“If I’ve eaten something I shouldn’t, I haven’t blown it. It’s not the end of the world. I can start following my plan again right this minute. Just because I made a mistake doesn’t mean I should keep on eating. That makes no sense. It’s a million times better to stop now than to allow myself to eat more.
How do you handle an eating mistake and getting back on track?
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Post by bbbearsmom on Jul 19, 2021 23:48:32 GMT
Usually I get back on track right away, although I will admit I often will eat up the offending food rather than throw it out if it is in the house. I know sabotaging thoughts lead me to overeat. I have all the food I need in the house so it is easy to get back to my on-plan food. I do think over "mistakes" and work on my behavior for the next time I'm in the same situation.
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Post by surfgirl on Jul 20, 2021 1:12:35 GMT
I used to be good at getting back OP right away, but lately I've let that slip. Especially since I've not been tracking daily like I know I should. So I tracked today, and made adjustments for dinner tonight so I could have a snack that I wanted. BTW, 1T of peanut butter smeared thinly on three large stalks of celery is pretty darn satisfying in case anyone is interested! Most of the time I can get back on track the next snack/meal/that day.
ETA: Apparently yesterday was National Ice Cream Day. Excuse me but, fuck that! That is bullshit and I did not fall into that trap, though when I told my husband he opined that we should be 'patriotic' and I said, 'yeah no, have an Italian ice or some fruit!' That was me exercising my resistance muscle. I WANTED ice cream really badly, but I also would like to see numbers go down this Friday at WI so I have to stick to my plan.
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lizlor
Transcendent Member
Posts: 1,157
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Post by lizlor on Jul 20, 2021 14:29:02 GMT
I had a higher weigh in last Friday and then I oddly fell into the celebrate on Saturday mode because my husband returned from a trip and we went out for lunch. Instead of ordering a salad I ordered a cheeseburger with sweet potato fries and of course afterwards felt uncomfortably full and guilty. I know I need to stop making poor choices so I am back on track this week. The trick is staying on track. I haven’t seen a -5 pound loss in quite a few months and I am recommitting to that.
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Post by lani on Jul 20, 2021 16:07:49 GMT
This might be the single most important skill I gained from Beck. I had all the other pieces and this completed the puzzle.
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Post by mac on Jul 20, 2021 16:11:42 GMT
How do you handle an eating mistake and get back on track? * I'm dealing with this right now, trying to get back on program after eating a small portion of raspberry pastry when cleaning the freezer and then downing a piece of celebration cake that was planned for three days. I'm back on plan but it takes a couple days to get the two pounds gained off and in the meantime I dont feel well from this kind of eating. I'm like bbbearsmom as I don't like to throw food away and will eat up what is left. It all comes down to I just can't bring any of my trigger foods, mainly sugar, into my house. The problem for me starts at the grocery store when I buy these trigger foods so I need to stick to my healthy, whole food grocery list and stay out of the bakery, which has to be a consistent "no choice" for me! |
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Post by bbbearsmom on Jul 20, 2021 16:26:19 GMT
mac, Write up a response card about not going in the bakery when you are at the store. Talk about how you want to stay at goal weight, not feel icky and guilty after eating a "treat," how it helps to say no in the store, so therefore don't go in the bakery and stick to your list. Another thing to do is if you bring something home write down the sabotaging thoughts you had which led to your decision to bring something home. Seems like your sabotaging thought this time was the idea that you would eat the cake over X number of days. Your answer to that is you know that isn't true, you'll probably eat it all at once and you don't want to do that.
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Post by mac on Jul 20, 2021 17:29:27 GMT
Thanks bbbearsmom for the suggestions which I will do! |
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Post by surfgirl on Jul 20, 2021 19:18:00 GMT
mac, Can you make up a card and keep in somewhere prominent in your car, so if you're out and about and even thinking about stopping by the bakery, you'll have your card with you? Maybe tape it somewhere you can see it easily in your car?
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Post by luvvinlife on Jul 20, 2021 20:21:08 GMT
This might be the single most important skill I gained from Beck. I had all the other pieces and this completed the puzzle. I have found that the same is true for me. I’ve reached the point where one detour from my usual menu doesn’t end up becoming a trend. I realize that this is “normal” and that it isn’t a character flaw. Like my car, I have to reset my body’s GPS asap so that I don’t get completely lost. |
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Post by mac on Jul 20, 2021 20:49:16 GMT
surfgirl Thanks for your support today, much appreciate, will try the card to keep in the car or maybe my purse.😊 luvvinlife So true!👍
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Post by cathygeha on Jul 21, 2021 10:00:46 GMT
I am much better at this than I was in the past. I now get back on track immediately with the next meal...no fiddling or bargaining or oh welling...just start immediately once I am aware of what I have done. I might eat lower points for the rest of the day and do a balancing thing the rest of the week BUT I don't eat all day and then till the end of the week or restart the week on a new day  |
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