Post by lizlor on Nov 16, 2023 2:11:16 GMT
Day 16
Prevent Unplanned Eating
Today’s mantras:
“Once I accept the fact that I have to give up spontaneous eating, dieting will be easier.”
“No choice”
Beck says that if you’re like most dieters, you’ve struggled at times when you were tempted to eat something you shouldn’t. This internal argument can create tension, which is emotionally and physically uncomfortable. Just as deciding to eat can reduce tension, so can deciding not to eat. Your written food plan will help you make your decision ahead of time—before you’re confronted with uncomfortable cravings and tension. But it won’t eliminate indecision.
The triggers for eating are endless, but the solution is straightforward: Tell yourself that you don’t have a choice. You made a plan, and you’ll follow that plan—no ifs, ands, or buts. Firmly saying, NO CHOICE, decreases both the struggle and the discomfort.
Beck shares her own No Choice rules:
1. Eat a substantial amount of protein, vegetables, and fruit at every meal.
2. Don’t eat any junk food until after dinner.
3. Eat only raw vegetables while preparing dinner.
4. When eating out, eat up to only 25 percent more than I usually do when I’m home.
These rules might come to you over time. There is one rule, however, that you have to commit to (you don’t have a choice in the matter): You must follow your food plan.
If you are feeling a bit insecure about the lack of spontaneity, remember how to counter those sabotaging thoughts.
Sabotaging Thought: I deserve to be able to eat what I want.
Helpful Response: If I want all the benefits of being thinner, I just can’t eat whatever I want without planning. I have to make “I deserve to be thinner and feel good about myself” a much higher priority than “I deserve to make spontaneous choices about what I eat.”
Sabotaging Thought: I don’t think that I can accept the fact that I can’t eat spontaneously.
Helpful Response: I’ve been giving myself choices about what, when, and how much to eat for a long time, so it feels natural and right to do so. On the other hand, I have to face the fact that spontaneous eating doesn’t work for me. The more often I say, NO CHOICE, to myself, the less I’ll struggle.
What are your NO CHOICE rules? And, are there any other specific rules you’ve made to keep you away from temptation and stay ON Plan?
Prevent Unplanned Eating
Today’s mantras:
“Once I accept the fact that I have to give up spontaneous eating, dieting will be easier.”
“No choice”
Beck says that if you’re like most dieters, you’ve struggled at times when you were tempted to eat something you shouldn’t. This internal argument can create tension, which is emotionally and physically uncomfortable. Just as deciding to eat can reduce tension, so can deciding not to eat. Your written food plan will help you make your decision ahead of time—before you’re confronted with uncomfortable cravings and tension. But it won’t eliminate indecision.
The triggers for eating are endless, but the solution is straightforward: Tell yourself that you don’t have a choice. You made a plan, and you’ll follow that plan—no ifs, ands, or buts. Firmly saying, NO CHOICE, decreases both the struggle and the discomfort.
Beck shares her own No Choice rules:
1. Eat a substantial amount of protein, vegetables, and fruit at every meal.
2. Don’t eat any junk food until after dinner.
3. Eat only raw vegetables while preparing dinner.
4. When eating out, eat up to only 25 percent more than I usually do when I’m home.
These rules might come to you over time. There is one rule, however, that you have to commit to (you don’t have a choice in the matter): You must follow your food plan.
If you are feeling a bit insecure about the lack of spontaneity, remember how to counter those sabotaging thoughts.
Sabotaging Thought: I deserve to be able to eat what I want.
Helpful Response: If I want all the benefits of being thinner, I just can’t eat whatever I want without planning. I have to make “I deserve to be thinner and feel good about myself” a much higher priority than “I deserve to make spontaneous choices about what I eat.”
Sabotaging Thought: I don’t think that I can accept the fact that I can’t eat spontaneously.
Helpful Response: I’ve been giving myself choices about what, when, and how much to eat for a long time, so it feels natural and right to do so. On the other hand, I have to face the fact that spontaneous eating doesn’t work for me. The more often I say, NO CHOICE, to myself, the less I’ll struggle.
What are your NO CHOICE rules? And, are there any other specific rules you’ve made to keep you away from temptation and stay ON Plan?
