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CD23403922 Posts: 2,713
10/18/18 12:46 A

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Susan, thanks!

I realized today that I don't always finish my food; I usually offer my partner anything I run out of room or desire for. That might actually not be too nice to my partner, come to think of it.

SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/17/18 11:39 P

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I pretty much have a habit of portioning off the amount I can eat and pushing the excess to the side. My husband often dishes up the food and gives me too much, so before I start eating, I determine how much is on plan and push the rest to the side. Also, when I go to a restaurant, I have developed the habit of separating my food, generally I separate the portions in half because they always serve too much. I practiced putting more on my plate today and then either throwing out the excess or saved it for tomorrow. I didn't feel any anxiety in doing this.

Idgie, so caring of you to try to help that woman. And good for you for staying on track after a really difficult emotional day...not easy to do. Lots of credit today!

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CD23403922 Posts: 2,713
10/17/18 10:38 P

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Slept almost too late to make it to the gym, but I rushed out and got there (yay, me!) and didn't see that this was the assignment for today, so I will do it tomorrow.

Also giving myself credit for staying on-plan despite a really difficult emotional day at work (tried to help a woman who is in fear for her life from domestic violence -- helped the best I could, but it made me feel sad and hopeless). Didn't overeat; just messaged my partner that I would like some nice, hot, on-plan soup to be waiting for me when I got home.

GOCALGAL's Photo GOCALGAL Posts: 5,176
10/17/18 9:40 P

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I did this exercise with my 1/2 leftover restaurant dinner. It was slightly more than 1/2 so I gave about 15% to DH. It was not as easy as dividing the meal at the restaurant to take home. Even harder was putting 25% extra of my favorite homemade almost sugarless healthy berry and peach cobbler on my dessert plate and then giving this to DH. He has no weight problem and happily ate everything I gave him along with all of the remaining cobbler. Had several sabotaging thoughts about the cobbler today. I resisted, gave myself credit and glad it is gone.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/17/18 6:46 P

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Oh, I feel so reluctant to do this exercise. O well, maybe another day. Meanwhile i am still tracking my food, resisting unplanned food and i am giving myself credit for it.
Maybe will do Day 17 at another time.
Kudos to all of you, courageous folks who are doing it. (and, I am sure, benefitting from it)

Edited by: 36BEATRICE at: 10/17/2018 (18:47)
Rachel



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ALIHIKES's Photo ALIHIKES Posts: 6,015
10/17/18 3:27 P

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My usual tactic is to not put unplanned food on my plate or in my house. But I did it. I put a bar of dark chocolate on my plate at lunch and didn't eat it. I put a larger serving of egg/veg mixture on my plate at breakfast, and put it away again to reheat for tomorrow. The unplanned stuff will show up whether I want it or not (I am going to a meeting where snacks will be provided. I will not eat anything)

Alison


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10/17/18 3:23 P

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Mary, that's a great idea about nutrient dense food!
Non-starchy vegetable are good ways to fill up, not necessarily lettuce, and not necessarily raw, eg. broccoli, green beans, zucchini, tomatoes, squash... they contain very few calories but filling and delicious.

Suzy, I'm sorry about illness in your family. Don't worry about timing of days, it is perfectly fine if you skip a day or two, or if you follow a few days behind. I appreciate you are here with us, despite the stress.
Maribeth, I feel bad about wasting food too, and I agree, shopping well and planning well is the best way to prevent wasting food.

Sweetorange, lots of credit to you for not eating the extra amount of food, and practicing anticraving techniques!

Christi, wow you have mastered this skill, I admire your confidence!

I did the experiment at dinner as planned, and it was weird to see on my tray all the food I was not going to eat. I took the time to take in the sight of walnuts, fruit yogurt and 2 extra squares of chocolate, and labelled them as Not My Food, but it was annoying!
I put yogurt back in fridge, walnuts and chocolate back in container. I threw away remaining chickpeas - I didn't like it, but normally I'm very good at not wasting food.

Edited by: KRISZTA11 at: 10/17/2018 (15:35)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
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115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
10/17/18 1:43 P

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I am actually pretty good about not having a "happy plate". Took 2 slices of pork loin but only finished about 2/3 of one. I am not a garbage disposal and it is O.K. to scrap food!!!

SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/17/18 1:18 P

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Well, itís was hard not to finish my plate but I did it! May b I got used to specific quantity since we started and I feel guilty to eat more Than it and I practice and cravings techniqye every time I want to overeat

Change your thinking, Change you weight!


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AURA18's Photo AURA18 Posts: 11,240
10/17/18 12:23 P

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Edited by: AURA18 at: 1/17/2019 (11:45)
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SUZYB53's Photo SUZYB53 Posts: 591
10/17/18 10:03 A

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I made my plan and added things that over portion and "off plan" for that meal. I am looking forward to trying this.

I've been erratic in participation and posting due to serious family illness. Worked hard to stick to plan and posting for a few days . Then gave up for a few days. Lesson - not sticking to it makes things worse. I may not be able to be as exact as I would be otherwise, but I value being part of this group and the program!!

This turtle is to remind myself that slow but steady wins the race.


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/17/18 9:47 A

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UhOh. I just learned something about why I never feel full. I did Day 17 experiment. I ate mindfully. But I never did feel full. And I think i know why, My meal was too nutrient dense. Very healthy and nutritious. But I need more bulky veggies that are filling and low calorie. No wonder I have gotten into the habit of measuring and weighing. Time to stock up on veggies. I eat enough veggies to get nutrients right, just never enough bulky foods to feel full.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/17/18 7:49 A

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This reading was a surprise. I never learned this skill in previous Beck Treks. When I have successfully lost weight it is because first of all I quit sugar absolutely. And secondly because I learned to recognize what a portion is within my calorie allowance. I have never developed an awareness of fullness. And can really I understand the importance of it. It is going to take some mindfulness practice.
This morning I will put two pieces of bread on my plate and will eat one. At lunch I will put a whole sweet potato on my plate and eat only half. My doggie will get the other half with her dinner tonight. And I will put 8 ounces of fish on my plate and eat 6. All this is really still focusing on portion size. So I am going to have to really practice mindfulness. That is the key I think.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,417)
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10/17/18 3:41 A

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Today's (Day 17) task is practicing NOT overeating by purposely putting more food on your plate than what you plan to eat, preferably at lunch or dinner.
*choose a food that is on your plan, but purposely put on your plate a larger portion
*also, choose a food that is not on your plan at all for that meal, and put that on the plate too
*at the beginning of the meal, push the extra portions to the side
*and eat only what's on your plan
*if you are tempted to eat the extra food - use the anti-craving techniques (Day 13) and counter sabotaging thoughts
*when finished eating the food you were supposed to eat, clean your plate: throw out extra food or save it for another meal.

What do you think? How did the experiment go?
Share your thoughts here!

I'm born and raised as a plate cleaner, so this exercise is helpful for me.
I never waste food (I hate that!) so I'll save the extra food for another meal.
As dr. Beck points out, eating food over my plan is just another kind of wasting it, not any better than throwing it out!
In real life, I'm almost always the one who puts the food on my plate, and I always serve myself the right portions.

Today, I'll put +50% chickpeas on my plate at dinner, and 2 extra squares of dark chocolate (over the planned 1 square), the not-planned-at-all food will be a handful of walnuts and a container of fruit yogurt.

Day 17 To Do List:
- I read my Advantages Response Card and NO CHOICE response card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I weighed myself and recorded my weight
- I practiced not overeating


Edited by: KRISZTA11 at: 10/17/2018 (03:48)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
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115
230
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CD23403922 Posts: 2,713
7/14/18 5:22 P

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I think this would be harder if I were eating fried things or other rich foods, because I have trouble stopping with those, but my planned lunch was 2 cups of sweet potatoes and a bowl of soup. I ate my soup first, and had a bowl of 3 cups of sweet potatoes next to it. I ate about a cup of the sweet potatoes before running out of room. I put it away in the fridge for later and changed my tracker to reflect the 1 cup instead of 2. I don't really have any compulsion to overeat on vegetables.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,417)
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7/8/18 4:22 A

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Congrats to the End Overeating experiment!

You are lucky to have family members who can use the leftover food without problems! : )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
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115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
7/7/18 8:07 P

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Day 17- End Overeating
2 slices of pizza ate 1 and 1/2.
Put remaining pizza up husband will finish up leftovers.

I usually keep control of what goes on plate at home. Very seldom eat out. When we do I am already in the habit of giving a portion of my food away to husband or son. They both are linebacker size and have no problem finishing my leftovers.

Edited by: TNCOUNTRYLIFE at: 7/7/2018 (20:08)
MICH_1234's Photo MICH_1234 Posts: 34
5/23/18 11:41 A

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This is one I'm going to have to practice a few times! Regular meals aren't a problem - I have no trouble eating what was planned. But desserts laid on the table in front of me at family suppers, or over-sized restaurant meals - that is much more difficult. I did the exercise with breakfast a couple of days ago, and it was easy to eat what I'd planned and put the rest in the fridge for later. I will practice tonight at an event that has sweets - my weakness. I know how much my plan allows, and will take twice that much for my plate.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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AURA18's Photo AURA18 Posts: 11,240
5/18/18 10:11 A

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Edited by: AURA18 at: 1/14/2019 (11:59)
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DRAGON-CHICK's Photo DRAGON-CHICK Posts: 4,178
4/18/18 8:12 A

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I had a friend who imagined her food turning moldy...


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,417)
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4/18/18 8:03 A

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Congrats to doing and sharing this experiment - thought provoking!
Your friend's method is too funny : ))

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
JMARIES51's Photo JMARIES51 Posts: 3,105
4/17/18 5:12 P

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Day 17 End Overeating:

I was resistant to this lesson in the past just because I didn't want to put that extra food on my plate and waste it. But then I realized I do this all the time with food I don't like. I have never had a problem of throwing out food that didn't taste good. So why should it be a problem with food that does taste good? OH yes, of course I know the answer, because it is eating food I like that caused the problem of overeating to begin with.

So in reality, I think this is a really good lesson to help when you go out to eat and are served helpings that are over your planned limit. But for the sake of this lesson, I did this with Chapatti yesterday. I love yummy luscious soft warm Indian chapatti and I knew that it would be difficult for me to limit myself, since I hardly ever eat it. So I purposely took 1/2 Chapatti, knowing that I should probably limit myself to 1/4.

As I ate my food and that other piece of chapatti sat on my plate, I felt all those feelings going through me. -- it is a treat, 1/4 more won't hurt me, how can you just throw that away, when are you ever going to get this again. Because I knew I was doing this all on purpose, it began to feel almost funny how the mind is willing to throw everything that you have just learned to the wayside. -- And it was very insightful for me to think -- if this chapatti had dropped on the floor, I would have thrown it in the garbage without a second thought.

My plan for the future is:
1. Write down this whole incidence on an escape plan card.
2. Always be ready to either throw leftovers away or wrap them up for another meal
3. Look at what food it is that is calling me to eat out of control and think about the ingredients that go into making it. Would I ever eat a tablespoon of fat, or oil? Would I ever eat a quarter cup of flour?, would I ever eat a tablespoon of sugar? Then why is it that I have so much trouble giving up eating these things when they are all combined into a cookie, cake or pie? None of the ingredients are healthy and neither is the resulting pastry, so forget eating it -- and if I am really hungry I can choose a healthy food instead.

I had a friend that used to visualize her food falling into a pile of dog poop. It really helped her. I have tried that before, but I guess my imagination isn't good enough.




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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,319)
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4/4/18 10:14 A

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Re-doing Day 17 today. Had my regular breakfast of Greek yogurt, fruit, bran buds, but dishd up 50% more yogurt and used whole banana instead of half. Didnít add extra bran because they get soggy. Ate the usual amount, then put rest back in the fridge for a snack later today (actually I seldom have snacks any more) or for tomorrow morning. 2 cups water. I canít get my head around throwing out good food.

Lunch was a cucumber sandwich on Daveís thin-sliced whole,grain bread, and a piece of pan-seared haddock. 2 cups of water. Put extra fish and a piece of cheese on my sandwich. Ut didnít eat them. Not sure this quite makes sense to me, because I had no intention of eating them when I put them on my plate. This lesson would definitely be harder in a restaurant when Iíve chosen something really delicious and am served a too-large portion.

Peter made spaghetti and meatballs tonight for dinner. I took a lot of extra spaghetti, added 2 cups of spinach to my sauce, and left half the spaghetti.

Iíll try to remember this lesson next time we go out for dinner.

Edited by: MARITIMER3 at: 4/4/2018 (21:26)
Gail
Southern Ontario, Canada
Eastern Time Zone


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4/3/18 7:44 A

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Day 17 - Stop Overeating. As many people have said, I do not throw away good food. I do understand the reasoning behind this lesson though, so I will practice serving myself more food than normal, dividing the extra food from my regular portion, and putting the extra away for another meal or planned snack. Iíve learned to do this in restaurants, so I can do it here as well.

9:30 p.m. very rushed day, and I didnít properly test this lesson, so will do it over again tomorrow. But I give myself credit for staying at the lower end of all my ranges today, and for not eating any of the tempting sandwiches and sweets at the memorial service we attended tonight.

Edited by: MARITIMER3 at: 4/3/2018 (21:27)
Gail
Southern Ontario, Canada
Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,417)
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3/18/18 12:45 P

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Wow, great job, I'm glad the experiment went so well, and congrats to staying on plan during the family birthday dinner!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/18/18 12:20 P

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I was resistant to doing this one because I wasn't sure I could resist the extra food and it didn't seem right to put food on my plate with the intention of throwing it out afterwards. I felt some anxiety as I put macaroni and cheese on my plate beside my 2 eggs and 1 piece of dry toast. But as soon as I shoved it to the side of my plate, the anxiety left and after I ate my 2 eggs and toast, I scraped the macaroni and cheese into the garbage and was surprised that I felt good as I did it, and I gave myself credit. For the family birthday dinner at my son's house, I decided to just put the amount I felt I should eat on my plate and nothing extra. The food was very good and I was tempted to have a second serving, but I distracted myself with my grandchildren and that worked. It felt good to feel in control.

 Pounds lost: 5.4 
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3/18/18 4:48 A

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@SERIOUSLIM and @SUPERWOMANSUE18 - wow, congrats to remembering and applying your skills on this exercise!

@DIROB57 - even if not by the book, it still sounds like a helpful learning experience. Transitioning into maintenance, worries about weigh falling below goal, loved ones commenting "you are too skinny"... that's a lot to deal with!
After going through that cycle a few times, I found it helps to increase amount of food on my plan gradually. Small changes, like +1 tsp of sunflower seeds / +1tsp olive oil / + a small apple / +a container of yogurt... adding things like these daily can turn the weight loss into the desired sideways trend, without the risk of overeating. Fats and proteins worked better than carbs in my case.

Edited by: KRISZTA11 at: 3/18/2018 (04:50)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
DIROB57's Photo DIROB57 Posts: 2,924
3/17/18 5:04 P

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I should've done this exercise last night at supper. I hadn't preplanned that meal bc I knew we'd be bringing home takeout but I didn't know exactly where. Once I DID know, I should've gotten my usual grilled salmon and didn't. :( I ended up overeating at that meal....I haven't eaten that much at one time in a long time and I didn't like how that made me feel. Because I'm still having to work at keeping my weight up to my maintenance weight, I probably gave myself more leeway that I should have. I ate a takeout meal AND the dessert my husband bought for me because he said I'm getting too skinny...yikes..that was a lot of food at once! I brushed my teeth right after and made up my mind nothing else would go into my mouth. I didn't do terrible on overall calories for the day, but still...I overate. :(

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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CD22518161 Posts: 3,881
3/17/18 4:06 P

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I did the exercise at lunch and it made me very anxious. Lots of sabotaging thoughts about how much I wanted and 'deserved" to eat it all, and I felt very angry putting my dish away, LOL.
Afterwards I was still hungry. I told myself that in a handful of hours it will be time for dinner and that I can wait. About an hour later I was still hungry, but I just grabbed a cup of coffee and sat down quietly and relaxed my craving mind, and by the time I was done with my coffee I felt back on track.

36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/17/18 3:21 P

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I was reluctant to do the exercise but thought it is there for a reason. It was timely, actually, since I had bought a steak yesterday (i have steak maybe 4 times in a year).So that steak would be too big -steaks sold in North America generally are twice as big as steaks in France- ; i usually eat them all in one setting nevertheless, but this time I cut it in half on my plate and left it there to be wrapped at the end of the meal.
I had a planned big portion of rapini and strawberries. As I write this I just realize that I only applied the exercise to the meat. O well...
I am quite happy and proud of myself. I usually have wine with my steak but since it was for lunch I decided I will have herbal tea after the meal instead.
Worked well, not feeling deprived.

Edited by: 36BEATRICE at: 3/17/2018 (15:22)
Rachel



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3/17/18 3:18 P

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@SUSAN_CDN
very smart of you to prepare mentally for the family gathering,
Doing this exercise while people who made the meals are watching would be level 100 difficulty... so I would probably do it at lunch only.
Later in the program, there are chapters dealing with eating out and social pressure.

I did the experiment at lunch, and it went well.
Interestingly, when I put the extra rice on my plate it looked huge.
But when I pushed the extra amount to the side, the normal portion looked smaller and was less satisfactory than usual... and I think I ate faster too. I'll remember this!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,697
3/17/18 1:55 P

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I used to be a member of the "clean plate club." That is, as a child, I was told that I should eat all of the food on my plate. Matter of fact, I was even rewarded with desserts if I finished it all. Imagine how difficult it was for me to leave food on my plate. But I did it!!! I made it a habit when I eat at restaurants by asking for a to-go box when the meal is served. The simple yet uncomfortable act of leaving food on my plate was one of the most important techniques (eating slowly, mindfully and while sitting was another) I learned with Dr. Beck.
I still face challenges at family gathering. With the spring and summer holidays coming soon, I have an opportunity to strengthen my resistance muscles.

Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,916
3/17/18 1:42 P

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If I overeat 1 day, I am very hungry the next day. So I really focus on what I am eating and the following day it will pass.

Soo it is a 3 day process emoticon

Edited by: HAPPYSOUL91 at: 3/17/2018 (13:43)
Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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3/17/18 12:42 P

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Just coming off a long binge cycle ... where stinkin' thinkin' got the best of me ... and I "found" 30 pounds.

My mind set is eat when truly physically hungry and STOP when physically full. So, putting more than needed food on my plate right now is not gonna be productive for me. I found myself not eating all the salad I had prepared for supper last night.

Change your mind ... and the rest WILL follow.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/17/18 12:08 P

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I'm going to a family dinner celebration at my son's house tonight, so this is good timing. I plan to practice with my lunch today, and practice again at dinner. The thing that holds me back about dinner is that I don't want to put food on my plate and then not eat it because they might think I didn't like it. I'm not sure what to tell myself about that or should I only put what I plan to eat on my plate? I tend to overeat when someone else made the meal because I want them to think I liked it. I'll even eat things I don't like, just so they will think I did like it.

I've had my grandchildren staying with me this week for March Break and they are going back home today. I really got distracted from practicing Beck techniques. I kept forgetting to use them. I told myself my excuse was having the children here and different routine and different foods and the tiredness that comes with looking after grandchildren (a nice tiredness, but still tiredness enough to sap my focus). Yesterday, I thought to myself...I am just making excuses for not doing the techniques....there will always be times when I am busy, distracted, tired, on a different schedule, faced with different foods....I shouldn't use these as excuses. The key will be to get to a point where I can stay focused despite the circumstances. (By the way, hats off to all the parents out there! I really respect anyone who can look after children and get anything else done at the same time! LOL!)


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3/17/18 9:31 A

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Way to go on your progress, Suzy!
Don't worry about the days, take your time.

Thank you for the great blog, Pam!

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/17/18 8:49 A

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6473046



Happy St. Patrick's Day all y'all! emoticon emoticon emoticon

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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SUZYB53's Photo SUZYB53 Posts: 591
3/17/18 7:50 A

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Today is an unusual day - I have an all day meditation retreat, so not a good day to experiment with this task. I will do it tomorrow. I am also going to be meticulous today about tracking. I have fallen short the last two day (and not for any very clear reasons that I have identified yet- maybe 'resistance' or maybe fear of change, since I had been making some serious progress in eating in healthier ways).

Edited by: SUZYB53 at: 3/17/2018 (07:53)
This turtle is to remind myself that slow but steady wins the race.


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3/17/18 5:49 A

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Today's (Day 17) task is practicing NOT overeating by purposely putting more food on your plate than what you plan to eat, preferably at lunch or dinner.
*choose a food that is on your plan, but purposely put on your plate a larger portion
*also, choose a food that is not on your plan at all for that meal, and put that on the plate too
*at the beginning of the meal, push the extra portions to the side
*and eat only what's on your plan
*if you are tempted to eat the extra food - use the anti-craving techniques (Day 13) and counter sabotaging thoughts
*when finished eating the food you were supposed to eat, clean your plate: throw out extra food or save it for another meal.

What do you think? How did the experiment go?
Share your thoughts here!

I'm born and raised as a plate cleaner, so this exercise is helpful for me.
I never waste food (I hate that!) so I'll save the extra food for another meal.
As dr. Beck points out, eating food over my plan is just another kind of wasting it, not any better than throwing it out!
In real life, I'm almost always the one who puts the food on my plate, and I always serve myself the right portions.
I eat out less than 20 times per year, including vacations, family lunches and work Christmas dinner, so not much impact on me - but I like to stay in control at those rare occasions, rather than feeling stuffed, bloated and embarrassed.

Today, I'll put +50% rice on my plate at lunch, the not-planned-at-all food will be 1 square of dark chocolate (my after-dinner dessert)

emoticon




Edited by: KRISZTA11 at: 3/17/2018 (05:56)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,417)
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2/17/18 5:14 A

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Suzy, this was a great creative way to complete the exercise, and helped you focus on your meal.
emoticon

... and very interesting comments from the October reading too, thank you Sunshine, June and Kathleen!



Edited by: KRISZTA11 at: 2/17/2018 (05:17)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
SUZYB53's Photo SUZYB53 Posts: 591
2/16/18 10:02 A

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Many, many opportunities to put food away or throw out the uneaten bits. I was highly aware of this all day. Yesterday I tested myself by putting hard boiled egg yolks (as well as whites) on my salad and then picked them out and put them in the trash. It took a lot of concentration to avoid eating one of the yolks along with the other salad ingredients. But I’m proud of myself for not going auto-pilot.

This turtle is to remind myself that slow but steady wins the race.


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/20/17 9:03 A

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I have a similar problem as most people on this thread seem to have with wasting food.

What I find interesting, though, is I never force my toddler to finish his food. I can see that he is acutely aware of when he is full and ready to stop. So, I don't force it. It's interesting that I don't adopt a similar approach for myself, even when I feel that I am full.

I read Julie Andrew's biogaphy, "Home" and she wrote about only eat half of her meals whenever she needed to lose weight. It made so much sense to me. Sometimes I do struggle to leave the food on the plate, or two throw it out. I hear the phrase "what a waste" in my head.

But it can be used for another day, or to eat later. It doesn't have to be a waste. And, most of the time I have good portion control, especially at home.

What I have done today is throw out the rest of my son's birthday cake. We have had enough of that, now.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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JUNEPA's Photo JUNEPA Posts: 14,545
10/26/17 2:26 A

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One of my strategies to stick to the plan is to eat food I am indifferent about the taste but that is highly nutritious, so I feel good about pushing myself to eat the whole amount I planned. Rather than having to struggle with putting on the brakes to stop eating a food I really like. This exercise is a good test if we use food we like, as this is training to not eat too much when we eat away from home and can't plan what will be served or how much.

I can't waste food. I feel it is immoral to waste food. But I can put the extra away and save it for another day. I make choices based on if everyone made this choice, would the world be a better place. If everyone was careful not to waste food, the answer is yes. That being said, I don't want to judge others, but I myself do what I think is right and honourable. In a test run like this, it is good to listen to yourself and how you react. And remember the test run when you are in the real situation of eating away from home and having less control over planning and eating what you planned.

Right now I am getting enough sleep and things are going well in general in my life and my desire to eat off plan has subsided. So this test run went well for me today. I am enjoying my simple easily repeatable daily plans. Like OneKidsMom says, it makes planning and execution easier. Kind of funny it took me so long to figure this out. I used to get bogged down trying to make a 17 day plan so that there wouldn't be repeats on the same day of the week and the menus would be more interesting. Now I am finding interesting my feelings and reactions to feeling like a hero when I stick tight to the plan.

Edited by: JUNEPA at: 10/26/2017 (07:25)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,206
10/17/17 11:28 P

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I sized up the Olive Garden meal I ordered, determined there was enough for THREE meals there, and pushed 2/3 of the food to one side. I ate 1/3 of my dish, a small scoop of salad and no breadsticks. The leftovers will be enjoyed again for two lunches this week. I ate 2 of the chocolate mints and left the rest for others to gather up.

I'm actually quite good at this.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/17/17 8:53 P

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The folks who raised me were awful cooks. As a little kid I ate separately from the rest of the household. My poor dog got most of the food and nobody was any wiser. I was about 19 when a college buddy who was a fabulous Italian cook introduced me to garlic. Oh heaven. Yes the memories.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/17/17 7:56 P

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The restaurant experiment was well... an experiment.

It was a 4 course meal plus tea or coffee.
Food was good, presentation was elegant and portions were small, so i did not have the possibility to leave anything on my plate for the 3 first courses. However, I only had 1/4 of the dessert, none of the enticingly fresh rolls or butter, and only one glass of wine, even though my friend, who was treating me, suggested i take 2.

My estimation is that i was within my calories range, but after the meal I felt uncomfortably full, probably because of the effect of all the salt, fat and sugar on my system.
And I have had slight cravings since.

I think my system is getting used to simple foods and I am also more aware of how i feel.
I will have to repeat the experience another time, but it was interesting and my eating was a bit more mindful than in the past.


Edited by: 36BEATRICE at: 10/17/2017 (19:58)
Rachel



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10/17/17 2:46 P

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Oh those memories...
My family expected us kids to finish everything on our plate, too.
This approach must have been helpful when food was scarce, and my grandparents experienced that earlier in their lives - but not in today's environment! Still hard to overcome...

Cat, you are not alone with that!
Physical fullness is no good for me either in preventing overeating. I have to measure everything and put the right amount on my plate... easier this way!
emoticon


I finished my experiment and it went well,
updated my blog:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4909


Edited by: KRISZTA11 at: 10/17/2017 (14:49)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


446 Maintenance Weeks
0
115
230
345
460
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,384)
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10/17/17 2:37 P

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I am truly struggling with this ... overeating. Each day I promise myself not to over eat ... to stop eating when I am physically full. So far ... I am not complying.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


 current weight: 222.0 
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36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/17/17 10:21 A

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Yah Rhonda those memories...like that time long ago when in kindergarden i threw 2 thirds of my snack of a chocolate croissant -i am french, remember- in the waste basket and was reprimanded for it. I still remember it!
Or apparently , around the same age, the dismay of my grand'mother when in a nice bakery/pastry shop, I chose a simple roll over a rich pastry.
Or even as a teen-ager when I preferred an apple over a tube of condensed milk -very "in" then among my peers- for a snack.
I have to return to this!

Edited by: 36BEATRICE at: 10/17/2017 (10:22)
Rachel



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GOING-STRONG's Photo GOING-STRONG Posts: 7,129
10/17/17 9:57 A

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Day 17 - End Overeating

I am a member of the clean plate club. I always marvel when I see people (mostly children) have a plate of yummy food in front of them and they just eat or nibble a little. I can remember when I was a little being in a restaurant having a kid sized hamburger and not wanting to eat it all. My Dad would ask me if I had room for a Hershey Bar. Of course! He made me finish the hamburger. And so it goes... we are taught from a young age to clean our plate; and if we do we may get dessert. I will make a point of practicing leaving some food on my plate... even if it is only a few bites. That would be an awesome habit to develop.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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