lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Nov 17, 2023 12:31:10 GMT
End Overeating
Overload Your Plate—and Don’t Eat It All
Beck says: Today, you’ll practice not overeating by purposely putting more food on your plate than you plan to eat. Pick one meal, preferably lunch or dinner. Choose a food that’s on your plan, but then I want you to purposely give yourself a larger portion than you would normally allow. Also, choose a food that you’re not supposed to eat and put it on your plate. At the beginning of the meal, push the extra portions to the side on your plate. Then eat only the food on your plan.
If you find that you still want to eat what’s left on your plate, counter your sabotaging thoughts. For example, if you think, It’s a shame that I can’t eat this ... It’s bad to waste food, then tell yourself, Isn’t it great that I’m not eating this ... This is getting me closer to my goal of losing weight ... This is helping me to strengthen my resistance muscle. The truth is that the extra food will either go to waste in my body or go to waste in the garbage. And, I might not learn from this, but I also might learn a lot.
Also remind yourself just how good you’ll feel if you don’t overeat versus how bad you’ll feel if you do.
Is anyone going to try this? How do you think this exercise might help?
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Nov 17, 2023 12:56:03 GMT
Certain Beckism resonate more than others and filter in and out of my mind as reminders and that’s the case with this one:
“The truth is that the extra food will either go to waste in my body or go to waste in the garbage.”
So while I have not tried this before because I’ve thought I don’t really need to, I may try it today. But another way I visualize the too large plate portion is if I’m serving from the stove and I give my husband a larger serving. I sometimes have to remind myself that just because I may really enjoy tonight’s meal, my serving should be appropriately and visually smaller than his because 1) my metabolism is quite different from his and 2) he has lost most of the weight he needed to lose. Seems obvious, but oh those sabotaging thoughts even tackle portion control.
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Post by susan092907 on Nov 17, 2023 13:08:48 GMT
I've been managing my weight for too long to do this one. I take measured portions, or if I'm not measuring, I take small portions and estimate by eye. After many years of doing this, I can't purposely put too much on my plate so that I could purposely leave some over. At times if I do take too much by mistake, I'm usually pretty good at leaving some over when I sense that my hunger is satisfied. In restaurants, depending on the type of restaurant and the size of the entrees, I either just eat half or eat until just satisfied and bring home the rest.
I'm not going to do the part about putting a food on my plate that I'm not supposed to eat. I've been able to keep control of what I eat and when by not putting such a food on my plate in the first place. I'm usually ok with that.
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Post by lani on Nov 17, 2023 14:37:31 GMT
“The truth is that the extra food will either go to waste in my body or go to waste in the garbage.” One of my all time favorite Beckisms! So true. You're not going to get your money back either way. |
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Post by luvvinlife on Nov 17, 2023 15:37:09 GMT
I’ve done this one before. It taught me that it’s easy to say “ I can enjoy this all over again NEXT TIME. I don’t have to have it all right now.” Most times, that works for me. 😆
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Post by bbbearsmom on Nov 17, 2023 20:05:46 GMT
In a way I did this the other night. I was having leftovers for dinner and after measuring my portion out there was a little left in the Tupperware. Instead of eating it I threw it out. That was pretty good for me because I usually eat the extra.
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Post by lani on Nov 17, 2023 21:21:11 GMT
bbbearsmom, you reminded me: I had my treat day lunch on Thursday instead of Wednesday due to routine being not routine this week. Anyway, I always have a small package of Oberto Beef Jerky. I like the pepper but lately all they've had is the Original. But, I digress. This week I noticed a new brand made with grass fed beef and gave it a try. But not knowing if it would suffice, I also got the bag of Oberto's. The new jerky was dandy and I will switch to that one. I threw away the Oberto (it ain't cheap either) because I knew I be snacking on it later despite its inferiority and it not being a designated treat day. The end.
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Post by bbbearsmom on Nov 18, 2023 0:10:57 GMT
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Post by cathygeha on Nov 18, 2023 7:46:32 GMT
I ate my portion at the restaurant and then didn't worry about what was left. I was with a friend and she left more than I did but did not feel pushed to finish everything.
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Post by ermabom on Nov 18, 2023 13:35:14 GMT
I do this all the time when I'm eating out. If I can bring the food back and store it safely to eat later, I do. If not, I let it go. At home, I tend to serve myself smaller portions and take seconds if I want to.
I have been known to put a tbsp of something in the fridge - especially if I've cooked it - and eat it as part of lunch the next day. I really hate throwing food out and work very hard not to have to do it. But I rarely will eat it right after a meal when I'm putting food away. The only time I might is if is a vegetable and there's is about a tsp left. I did that with the broccoli yesterday. SO had left about a tsp of broccoli in the dish and I finished it up rather than throwing it out. But it was steamed broccoli.
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Post by susan092907 on Nov 18, 2023 14:17:40 GMT
was a little left in the Tupperware. Instead of eating it I threw it out. I have been known to put a tbsp of something in the fridge - especially if I've cooked it - and eat it as part of lunch the next day. I really hate throwing food out and work very hard not to have to do it. Good work, Judy. But for me, I would have had a hard time throwing it away, and would have put it in the fridge. I'm more like ermabom. I save all kinds of leftovers and add them to leftover rice or to soup, or even to oatmeal for a savory breakfast or lunch another day. |
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