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Post by bbbearsmom on Nov 16, 2021 0:49:35 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 Nov 16, 2021 0:53:20 GMT
When struggling I talk to myself to get me to cut back on the amount of food I'm eating. I very rarely use NO CHOICE, instead I talk to myself to get me to do what I need to do and build up good habits over time. I'm pretty NO CHOICE about bringing sweets into the house and that has worked out well.
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Post by mac on Nov 16, 2021 11:37:55 GMT
How do you handle the situation when you are struggling about eating/drinking off plan?
* I keep an eye on my weight and if it's two pounds above goal then it's right back on plan.
Do you use “NO CHOICE” or not?
* I do use "no choice" when dealing with unplanned eating as my body understands it's back to plan if I'm going to maintain my weight at goal.
Do you have any other “NO CHOICE” rules?
* I don't bring any sugar food in my house, easier to say no in the grocery store once then several times at home!
* If I want a treat eat one serving outside my house.
* Weigh everyday to make sure I'm not two pounds above my goal.
* Journal and complete WW app everyday as it's the key to maintain my weight at goal, it's definately a "no choice" for me!
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 16, 2021 13:55:04 GMT
I’m pretty good at NO CHOICE at home with controlled eating. But when out in public I have a harder time not reacting to more spontaneous choices. Working on this one.
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Post by cathygeha on Nov 16, 2021 15:46:15 GMT
How do you handle the situation when you are struggling about eating/drinking off plan? Do you use “NO CHOICE” or not? Now that I have what I eat on an app on my phone and my phone is nearby I will 1) check to see how whatever I am tempted by might fit into the week's points that are left and then make an informed decision. Every time I make a choice to HAVE rather than NOT HAVE whatever it is...I make an INFORMED DECISION...it is my choice and I own it even if the scale goes up a bit for awhile.
Do you have any other “NO CHOICE” rules?
Not that I can think of?
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Post by surfgirl on Nov 16, 2021 23:12:55 GMT
My NO CHOICE is that I am trying hard to limit the types of crackers I bring into the house, no pretzels, and I rarely have sweets and if I do, they are accounted for. I think if I don't have NO CHOICE on certain things, it's a fast and slippery slope into Over Snackingville.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 17, 2021 0:38:52 GMT
For me, unplanned eating is a short-circuit in the Chain. It bypasses DECISION. It jumps from THOUGHT straight to ACTION.
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
"NO CHOICE!" addresses the EMOTIONAL and SOCIAL TRIGGERS that spawn desire-eating.
** I often forget that I can push back against my TRIGGERS.
"NO CHOICE!" is a TOOL for the DECISION phase.
** When I slow down, I am able to remember that there is a DECISION to be made, and that the DECISION is not fore-ordained. I have the power to make any DECISION I want to.
"NO CHOICE!" interrupts the Chain of Events by providing a pre-made DECISION I don’t have to think about
"NO CHOICE!" decreases the struggle and discomfort of making a DECISION
** If I remember that I have a handy pre-made DECISION, it reduces a lot of angst. I need less angst in my life!
"NO CHOICE!" acknowledges the importance of my "Whys"
** Keep my eyes on the prize.
"NO CHOICE!" is my strongest TOOL for following my Plan.
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Post by surfgirl on Nov 19, 2021 2:09:06 GMT
For me, unplanned eating is a short-circuit in the Chain. It bypasses DECISION. It jumps from THOUGHT straight to ACTION. TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
"NO CHOICE!" addresses the EMOTIONAL and SOCIAL TRIGGERS that spawn desire-eating. ** I often forget that I can push back against my TRIGGERS.
"NO CHOICE!" is a TOOL for the DECISION phase. ** When I slow down, I am able to remember that there is a DECISION to be made, and that the DECISION is not fore-ordained. I have the power to make any DECISION I want to."NO CHOICE!" interrupts the Chain of Events by providing a pre-made DECISION I don’t have to think about "NO CHOICE!" decreases the struggle and discomfort of making a DECISION
** If I remember that I have a handy pre-made DECISION, it reduces a lot of angst. I need less angst in my life!"NO CHOICE!" acknowledges the importance of my "Whys"
** Keep my eyes on the prize."NO CHOICE!" is my strongest TOOL for following my Plan. Bravissimo! This is the BEST description of WHY I keep forgetting or being unable to put into action the ST's and Helpful Reactions. If I make NO CHOICE literally NO CHOICE, then I stop all the crazy. |
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