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Post by bbbearsmom on Nov 14, 2021 0:22:42 GMT
Day 14 – Plan for Tomorrow
This habit always got me going on WW and led to my success. Knowing what I was going to eat the next day kept me from being exposed to the dithering when I am susceptible to overeating and saying, “what the heck.”
Besides just planning what food you will have the next day you also need to plan for the time it will take for you to prepare the food if you are making it so you can be successful. With a plan you can keep yourself from getting too hungry, not spontaneously eat, even if you get hungry or have a craving know when and what you will eat and assist you in avoiding triggers.
Beck suggests that you make up different options for meals and snacks. Doing this allows you to have a variety of food but you aren’t starting from scratch with each meal/snack.
Do you plan your food/eating ahead of time?
Do you have standard meals and snacks and choose from them, or do you often do new things?
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Post by bbbearsmom on Nov 14, 2021 0:23:31 GMT
I pretty much eat the same general things every day so planning is easy, only occasionally will I have something new. I often am grateful that I have my meals and snacks all planned out ahead of time especially when I've had a busy day. It ends of being relaxing not having to think about what I'm going to eat.
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Post by mac on Nov 14, 2021 2:17:00 GMT
Do you plan your food/eating ahead of time?
* I pre track my meals the night before in my journal and in the morning before eating on my WW app. When grocery shopping is done I make sure I have food supplies for meals on hand.
Do you have standard meals and snacks and choose from them, or do you often do new things?
* I have standard meals and snacks pre planned ahead. I use a hypoglycemia diet with three meals and three snacks. Sometimes I like to try new foods. I get good food ideas to try on WW virtual workshops and Connect that I sometimes try. Some coaches use Skinny Taste for recipes which I'm going to check out for new ideas.
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Post by cathygeha on Nov 14, 2021 13:35:17 GMT
If I make overnight oats then I pretrack but otherwise...not really.
I do not pre-plan because I never know what we will have in the house. I don't make a shopping list based on recipes since I never know what will be available.
I do look at meal times to see what we have and create meals based on what grain/bean/veg/fruit is in the house and can be made into a meal.
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Post by surfgirl on Nov 14, 2021 21:25:41 GMT
I have a few regular options in rotation for breakfast and lunch, and dinner is more of a creative endeavor for me since I love to cook. Lately I've not been eating breakfast daily because I often just don't feel like eating and I'm trying to break myself of eating just because the clock says to.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 14, 2021 22:06:49 GMT
Beck actually makes TWO points in this chapter.
1. You need to plan, for a variety of reasons.
2. You need to monitor your plan. After the fact, examine the plan to see what worked and what didn't. Where was the plan unrealistic? How could you be a better planner the next time?
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
Planning a weekly menu every week is a TOOL for control
* A plan minimizes or eliminates TRIGGERS
* A plan reduces repeated need for THOUGHT
* A plan reduces the tension around the eating DECISION
Monitoring the plan is a TOOL
* Monitoring the Plan reinforces the DECISION
I plan menus for the week on the day before my weigh-in day. I have been doing this for years. Nowadays I get nervous if I have to wing it without having a plan for the week ready to go.
Step 1 in my planning process is to compare last week's plan against what I actually tracked. Why did I eat something different from what I had planned?
~ Did the grocery store not have the thing I planned in stock? (More and more, a common occurance these days!)
~ Was I just not in the mood for what I had planned? Was it an off day? Or did I plan something that I know I don't like or won't want to eat, just because it is healthy?
~ Did my schedule change, so that I ate out instead? Or I didn't have time to prepare the dish I had planned?
~ Were my substitutions good choices? Why or why not??? How can I be better prepared with Plan B's the next time I don't feel like following my original plan?
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 15, 2021 13:33:05 GMT
I am getting much better at planning and when install at weight loss monitoring provides the keys as to why. I also like these same tools when it comes to exercise.
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