Post by bbbearsmom on Mar 19, 2024 23:03:00 GMT
Day 20 – Get Back on Track
Okay, this is an important concept because this is how we don’t let mistakes stop us and we keep on going.
In the book Beck explains how when you make a mistake it is best to stop overeating and then eat normally for the rest of the day. You want to be careful about making up for overeating because if you deprive yourself too much you might rebound back into overeating. She shows how when you stop you limit the damage. Get back on track right away, not tomorrow or next Monday, now.
Here are Beck’s steps for getting back on track:
Acknowledge your initial slip.
Recommit yourself to your diet.
Draw a symbolic line (stopping now).
Give yourself credit for stopping at any point.
Watch out for feelings of failure and helplessness. (It is normal to stray from time to time. No one’s perfect.)
Continue to eat normally.
Learn from your mistakes. This would be a good time to review how you did with your diet coach. Make a list of what went wrong and work on solutions.
Beck’s Response Card:
Get Back on Track
“If I’ve eaten something I shouldn’t, I haven’t blown it. It’s not the end of the world. I can start following my plan again right this minute. Just because I made a mistake doesn’t mean I should keep on eating. That makes no sense. It’s a million times better to stop now than to allow myself to eat more.
How do you handle an eating mistake and getting back on track?
Okay, this is an important concept because this is how we don’t let mistakes stop us and we keep on going.
In the book Beck explains how when you make a mistake it is best to stop overeating and then eat normally for the rest of the day. You want to be careful about making up for overeating because if you deprive yourself too much you might rebound back into overeating. She shows how when you stop you limit the damage. Get back on track right away, not tomorrow or next Monday, now.
Here are Beck’s steps for getting back on track:
Acknowledge your initial slip.
Recommit yourself to your diet.
Draw a symbolic line (stopping now).
Give yourself credit for stopping at any point.
Watch out for feelings of failure and helplessness. (It is normal to stray from time to time. No one’s perfect.)
Continue to eat normally.
Learn from your mistakes. This would be a good time to review how you did with your diet coach. Make a list of what went wrong and work on solutions.
Beck’s Response Card:
Get Back on Track
“If I’ve eaten something I shouldn’t, I haven’t blown it. It’s not the end of the world. I can start following my plan again right this minute. Just because I made a mistake doesn’t mean I should keep on eating. That makes no sense. It’s a million times better to stop now than to allow myself to eat more.
How do you handle an eating mistake and getting back on track?
