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Beck Ch 30 Stay in control When Eating Out

Sunday, October 30, 2016

Multiple triggers meet permission giving thoughts.

We eat out fairly often. I have figured out several meals that work within my plan at ALL of the restaurants we frequent. There are places that just don't work like a BBQ restaurant with a very limited menu. I try my best not to go there more than twice a year.

Restaurant Sabotaging thoughts
It's ok if I overeat this time. NO CHOICE
Wish I'd ordered that instead of settling for this. Oh, well...
I did great at the restaurant but I'm still hungry. HUNGER IS NOT AN EMERGENCY.
But I really want it! A quick NO CHOICE ends the struggle and pain.

Restaurant Strategies

Use the website to calculate a planned meal.
Watch and limit your macros in Protein, Fat and/or Carbs. If one is high, somethings got to go.
Split a plate with DH or a friend.
Never go to a restaurant overly hungry.
Poor choices? Eat part of your meal, fruit and salad, at home before you go.
Ask for sauces and salad dressings on the side.
Drink your water. Ask for lemon. It's a great free treat.
Order extra veggies ala carte.
No shared bites. Every bite counts!

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