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Post by bbbearsmom on Nov 15, 2021 0:35:59 GMT
BBR Chapter 7 Week 3
Day 15 – Monitor Your Eating
Beck wants us to monitor our eating because:
It helps you remain accountable for what you actually eat. It helps you strengthen your motivation by having an opportunity to give yourself credit for eating according to your plan. It helps to build your confidence because you focus on how well you are following the plan you begin to believe you can stay on a diet. It helps you recognize and solve problems. When you review your eating plan each day you can see if you strayed from your eating plan and why and you can figure out how to fix the problem in the future.
To monitor you eating she says to:
Follow your food plan that you’ve made. Monitor you eating by noting* what you’ve eaten on your food plan. Give yourself credit every single time you stick to your food plan. Respond to sabotaging thoughts if you eat something you shouldn’t.
(*) How to make notes on your food plan:
Put a check mark next to the things you ate that were written on your plan. Cross out anything you had planned on eating but didn’t. Circle any food that you ate too much of and write down and circle any food you ate that you hadn’t planned on eating. Make the notes right after you eat so you don’t forget what you ate.
How do you keep track of what you eat?
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Post by bbbearsmom on Nov 15, 2021 0:42:28 GMT
I track calories on My Fitness Pal (MFP) and track WW points on the WW app. Tracking is very important for me because I see what I'm actually eating and if I start to have portion creep I can see where I can cut back.
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Post by mac on Nov 15, 2021 12:13:00 GMT
How do you keep track of what you eat? I keep track of what I eat in four ways everyday by: * Pre track food in my journal every night before bed. * Pre track in my WW app before breakfast everyday. * Pre track the five food groups everyday in my journal. * Weighing everyday also lets me know if I'm eating too much. Still love being at goal and maintaining by above tracking of food!
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 15, 2021 13:37:01 GMT
I use MFP to track but want to do a better job of monitoring when things go off plan.
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Post by cathygeha on Nov 15, 2021 13:49:24 GMT
I track what I eat on I Track Bites and also send the daily meal intake with points/calories to my sister at the end of the day
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 15, 2021 16:55:17 GMT
In the old days -- the 25 years and multiple Weight Loss Journeys before I reached goal -- I followed the Carol Ann plan and did not track. Refused to track. Hated tracking. Could never find the stupid little paper tracker. Never had a pencil. It was a pain.
When I decided to get serious -- the final Weight Loss Journey when I actually reached goal -- I decided I might as well try the actual Weight Watchers plan. They finally had on-line tracking. I set up a laptop in the kitchen near the kitchen table. It was so much easier! And I lost 72 lbs! Moral of the story: tracking is good; tracking works!
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Post by surfgirl on Nov 16, 2021 23:10:55 GMT
I use I Track Bites app on my phone. It works, but only if I actually USE it.
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