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Beck Ch 32 Prepare for Travel

Tuesday, November 01, 2016

How timely is this. I'm going out of town to visit my grandchildren in a couple of weeks.

Beck suggests:
Make a plan.
Decide now, how closely to follow my journey and what exceptions to make.
Determine an acceptable weight goal during the trip. Lose, Hold the line or small gain.

My daily calorie range limits are 1150-1350 for weight loss.
It's unrealistic expect to stay within those limits eating out and eating whatever is served in my DS's home for several days.
A successful week requires pre planning and access to healthy choices. That's not likely to happen here.
I plan to be busy with 2 year olds twins. More activity than usual.
I intentionally chose a hotel with breakfast included and a refrigerator in the room.

The Plan
Two healthy meals a day with the option of a healthy evening snack.
Plan to hold the line with no gain or loss for the week.

Hotel Breakfast / Brunch ~500 calories
Boiled or scrambled eggs on whole wheat toast, fruit and yogurt
Egg Mcmuffin made with breakfast bar items.
Toast, peanut butter and jam, fruit and yogurt

Evening snacks 100-200 cal
Take extra Apples, Oranges to room at breakfast
Water, hot Tea
Bring knife from home for fruit

Dinner ~ 700 cal
I will be eating dinner at my DS's home or at a restaurant.
I know how to order wisely at a restaurant.
Meals at my DS's home requires that I rely mainly on portion control. Choose wisely.
Plan a one time splurge (1 glass of wine or a shared dessert).

When I return home, the journey returns immediately.
I am mentally prepared for weight gain related to excess sodium.
Remind myself to prepare myself for this before weighing in.

Going completely off plan would not help me reach my ARCs.
At the same time, I don't want my visit to be consumed with journey thoughts.

Travel Journey MUSTS
Read ARCs daily.
Stop sabotaging thoughts with NO Choice. Hunger is Not an Emergency etc.

A journey is more than 1 week's results. You can do this!
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Member Comments About This Blog Post
  • PHOENIX1949
    1731 days ago
    You have a really goods plan in place. A strategy I have used when eating at a family member's home is to serve myself last. Then I load up on salad and vegetables and avoid the "not my food" food. If my sister pushes something, I tell her that ilk try it when I go back for seconds. I don't go back for seconds. By then the moment passed and I stayed on plan.
    1731 days ago
    What a convenient coincidence, to do Day 32 just before travel!
    I'm in the same situation and I like it a lot!

    Your plan sounds smart, doable and realistic, and still enables to hold the line/gain just a little, while enjoying your stay fully.
    1732 days ago
    Awesome keep it up
    1732 days ago
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