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Beck Refresh Day #30: Stay In Control When Eating Out

Wednesday, January 18, 2017

I eat out fairly often, although less now that we've moved. So this is a good chapter for me, and there are a some takeaways that I've turned into a response card. "When I'm eating out or going to a party, I'll make a plan in advance, to include no more than 25% more than I would eat at a normal meal. I'll remember that being thinner is more important than the momentary pleasure of overeating on special occasions. And I'll remember that I love the feeling of leaving a restaurant or a party and saying, I'm so glad I didn't overeat." That last one stuck in my head the first time I read it...I remember the first time I felt that way when I was leaving a gathering of friends at a restaurant. A great feeling. This time I will be sure to read that card before going out to eat or going to party. And the second piece, that did not stick with me the first time I read the book, but it will this time. I like to make food choices before I go out to eat, so I don't have to make them on the fly. As with most things Beck, when you do that, then you aren't relying on will power in the moment to make good choices. There is a lot of power in pre-deciding. Today was a good day. I got a good night's sleep and woke up early for a 3 mile run. I made a plan for the day and followed it. I ate every meal and snack slowly while sitting down and enjoyed every bite. I read my response cards and gave myself credit. And while my weight has bounced up and down a bit, the 2 pounds I lost seem to have stuck. I am pleased with that! It means that I'm sticking with my plan! Cheers to all, and may you accomplish what you set out to achieve!
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