Traveling and TBDS

We received this letter from a Beck Diet Solution reader and frequent traveler:

My concerns are that I travel nearly every week for work.  I have been on the program at home so far which is easy.  How will I be able to manage this when I am traveling?  I think for those of us who are road warriors, we often find ourselves hungry, stressed, tired, and without many choices as far as what we can eat.  I have been stuck in airports where there is little healthy food or stuck in airports when all shops are closed so that my dinner must come from a vending machine or I will not eat at all.  This is true with hotels too.  Sometimes I end up in a hotel which does not have room service so if I don’t eat before I get there, then I don’t eat! Here are some of my ideas: 

-Continue to eat slowly while seated.
-Remember that it is okay to be hungry–I won’t die from it!
Don’t get the key to the mini bar!
Really watch portions and always get a salad.
Avoid alcohol.
Ask for crudités with dip on the side even if it’s not on the menu.
Eat an apple before going out to dinner.
Stay hydrated.

I don’t know if this is enough for me to be able to reduce my caloric intake enough to actually lose weight while traveling.  Do you have any other suggestions?

We thought this letter was a great illustration of a problem many people face.  The suggestions are excellent, and we have a couple to add:

1. Because you’re going to be eating out so much more when traveling and are at risk for taking in a lot more calories, consider ordering a salad with the dressing on the side and topped with a lean protein.
2. Plan ahead!  If you know you’re going to be arriving too late to buy a decent dinner, bring travel-friendly food with you, such as tuna fish in a can or pouch, processed cheese that doesn’t require refrigeration, fruit, high fiber/high protein bars, or nuts.
3. Ask for a mini fridge for your hotel room and stock it with foods you can eat.
4. Try to avoid buffets, but if you do find yourself eating at them, survey all the food first, pick two or three things to eat, and then don’t go back for seconds.
5. When eating out, remind yourself that if you want to be thinner, you can’t have appetizers, bread with your entree, and dessert.  Make compromises!

We also recommend you read (or reread) Day 32 of The Beck Diet Solution and if necessary, bring the book with you on your travels to keep everything fresh in your mind. 

If you have any more suggestions, we’d love to hear them.

Always Have a Plan

fair-food.jpgA few months ago, our dieter Jennifer attended a local festival in her town.  Before she went, she wrote down her plan. She had no trouble resisting all sorts of fried foods and local goodies and she was able to stay in control.  However, Jennifer brought food home for her family to sample and ended up eating some unplanned treats.  Because Jennifer had been working with us, though, she knew exactly what to say to herself to get back on track immediately (discussed on Day 20 of The Beck Diet Solution).

Jennifer has plans to attend a similar festival this weekend. When we asked her what her plan was, she related a sabotaging thought that was, “I’ve gotten so good at getting back on track, that I’m not going to make a plan in advance.” We went over the importance of always having a plan, even if it’s a special occasion. For example, Jennifer could plan in advance to eat four hundred calories more than usual. But we didn’t want her to go without a plan and end up eating thousands of extra calories.

Jennifer seemed unconvinced, so we decided to make a list of the advantages and disadvantages of making a plan for the festival.  Looking at them in black and white convinced her that she did indeed want to have a plan. One of the most compelling advantages was that she would be able to enjoy her splurge thoroughly and not feel guilty and out of control. Jennifer concluded that she will definitely go to the festival with a clear plan in mind. 

Staying on Track: Maria

On Monday we had our now monthly meeting of our lunchtime diet group and it was great to see everyone again!  Even better was when after everyone weighed in, we were able to report that each and every single one has either maintained their weight loss or gone on to lose more.  They have all made real changes in their thinking and in their behavior. They’ve adopted a whole new eating lifestyle and have the skills and confidence necessary to keep this lifestyle up. 

Maria, for example, knew she was going to a barbeque last weekend. Before she went, she sat down and thought about her food options.  They were:

1) Eat before she went in case there wasn’t any food there she could eat

2) Plan to eat at the barbeque, but know that she would have to be satisfied with smaller portions because the food was likely to more caloric then what she normally eats

3) Bring some food with her that she knows she will enjoy and feel satisfied with.

 

hotdogs1.jpgMaria chose the third option.  Because she knew she would be tempted by the sight and smell of hotdogs, she brought with her some low fat hotdogs that she’s had in the past and knows she enjoys.  She also brought some fruit for dessert in case there wasn’t any there, so she wouldn’t be tempted to go for cake or pie.  Maria went into the barbeque with the clear plan of eating exactly what she brought and nothing else, and didn’t struggle at all to stick to this plan.

How did she do it?  First of all Maria took the time to sit down and plan a strategy for the barbeque. If she hadn’t done so, she likely would have just gone with the intention of finding something there that she could eat, and probably would have ended up going over her calorie limit for the day.  Second, she brought food that was comparable to what was being served, so not only did she feel completely satisfied because she got to eat a good meal, but also she didn’t feel deprived because she was basically eating what everyone else was eating.  Third, Maria read her Advantages List (discussed on Day 1 of The Beck Diet Solution) before she went to remind herself why it was so important to her to stick to her plan.  Fourth, Maria has truly learned the skill of telling herself, “No Choice” (discussed on Day 13 of The Beck Diet Solution). She no longer lets herself even entertain the thought of going off her plan, and therefore no longer struggles to stay on it.

All of these things took time and lots of practice for Maria to master, but now that she has these skills, they come easily and naturally to her. 

Lifestyle Changes: Roxanne

buffet22.jpgRoxanne, who was now reached maintenance, recognizes that she needs to use the skills she learned in The Beck Diet Solution for life. At our meeting yesterday, she told us about a women’s retreat she attended over the weekend in which all meals were served buffet-style.  Unlike some buffets in which the food isn’t very good and quantity is valued over quality, Roxanne reported that this retreat is known for having excellent meals.  So how did she tackle this situation?

Roxanne made it much easier by establishing certain rules for herself:

 1) She started out each meal with a salad regardless of whatever higher-calorie appetizers her companions were eating

 2) She did a complete survey of the buffet before deciding what to eat for her main course, chose whichever three things she wanted, and took one plate of food – no seconds.

3) She decided ahead of time that she would allow herself one desert one night, and the rest of the time would stick to fruit.

Following these rules made eating at the retreat a relaxing and enjoyable experience for Roxanne.  She said that she didn’t struggle at all over the things she didn’t eat, and instead felt happy and in control, knowing that she would rather be thinner than eat out of hand (Day 33).  Roxanne says that in the past, she undoubtedly would have gone for seconds at every meal and eaten desert every night just because it was there, even if it wasn’t something she particularly enjoyed.  Because Roxanne has truly made these lifelong changes, her weight is remaining stable and she is confident that it will continue to do so. 

Busy Week: Lori

In the meeting yesterday, Lori talked about what a busy week she has coming up.  Lots of meals out, a business trip out of town, and on top of it, her birthday on Friday.  In the past a week like this might have completely derailed Lori’s diet, but now she is going into it with confidence.

cafe.jpgLori has several strategies that will help her handle the coming week with ease.  First she will make sure to eat a normal breakfast and lunch every day.  Some dieters try to eat very little, if anything, for breakfast and/or lunch so they can eat big meals later in the day, especially if they are eating at a restaurant.  Lori knows that this simply doesn’t work and that not eating enough in the beginning part of the day will only lead her to significantly overeat later on (discussed on Day 2 of The Beck Diet Solution). 

Second, Lori is not at all concerned about her business trip because she knows that she will make wise decisions when eating out.  Because she won’t have complete control over her food, Lori also knows that it’s possible she will feel more hungry than usual, but she also knows that this is not something to fear and she most definitely can tolerate it (Day 12).

Last, in terms of her birthday, Lori has firmly talked back to her sabotaging thoughts that in the past would lead her to have a really big blow-out meal.  She now says that, “I know I have to eat mindfully for the rest of my life, so just because it’s my birthday, that’s not an excuse to eat a huge meal and dessert.” (Day 19).  Of course, like everyone else, Lori doesn’t necessarily like that she can’t eat with abandon on her birthday, but she’s accepted it and moved on because for her, being thin is so much more worth it. 

Coming to Terms: Melissa

Over the last few months, Melissa has noticed that she’s experienced a big shift in her thinking.  When she used to eat at restaurants during previous attempts to diet, she always viewed it as an opportunity to eat a lot and not really think about her diet.  She said she used to think that ordering something like a salad was both a waste of money and a waste of the restaurant experience.  She was fooling herself, telling herself things like, “It’s ok to go off my diet because I’m at a restaurant.  Everyone else is eating this way” (discussed on Day 19 of The Beck Diet Solution). 

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Melissa finally began to realize, however, that she couldn’t use eating at a restaurant as an excuse to go off her diet or she wouldn’t lose weight and keep it off –  she can’t have it both ways! Melissa came to terms with the fact that she’d rather be thinner than eat extravagantly at restaurants (Day 30).  Melissa ate out twice last week, ordered salads both times, and feels great about it.

America vs. Italy

am-flag.jpgWe had a special visitor during our diet group today, our colleague from Rome, Dr. Antonella Montano.  During the meeting she talked about her impressions of food in America and the differences between here and Rome. Antonella reported that she was SHOCKED when she went to a US supermarket.  She said in Italy, they have one or two varieties for most products, and the sizes are much smaller than in America. She was staggered by how many types of bread, snack food, cakes, and soda there were.  For some products, like ice cream, Antonella couldn’t believe how big the containers are that you can buy.  They don’t sell ½ gallon cartons of ice cream in Italy because people don’t eat that much!  As Antonella says, in order to successfully handle the US supermarkets, “You have to be a warrior!”  Because there are fewer options and smaller packages in Italy, making the right food decisions is easier there.

Antonella also pointed out some other differences in eating between Italy and the
U.S.  She ordered a salad at a restaurant yesterday and said that this single U.S. serving would have been enough for five people in Italy.  Also, in Italy they only put lemon, vinegar, and a small amount of oil on their salads, “not blue cheese dressing!”  She further noted that in Italy, children are taught from the onset that you eat three meals a day, and maybe a small snack in between.  There’s no eating all day in Italy as we sometimes do in America. In fact, restaurants often close between lunch and dinner, which forces people to stick to a more normal eating schedule.  Antonella was surprised that you can get huge meals 24 hours a day in America.  “You can always find a place to get extra food.  In Italy it’s not like that.” it-flag.jpg

We learned a lot from Antonella. We Americans tend to think our abnormally large portions are normal. Then when we restrict our eating to lose weight, we feel deprived (a problem dieters learn to cope with on Day 22 of The Beck Diet Solution)—instead of realizing that we are finally having the same reasonably-sized portions as much of the rest of the world.

Birthday: Diana

Diana’s birthday is on Wednesday and with it comes a multitude of food temptations – meals out, a party, cake, etc.  Diana’s family took her out to dinner on Sunday where they serve huge, family-style portions of food.  In the past Diana would have gone all out at such a meal, with the permission-giving thoughts, “It’s ok to eat this because I’m celebrating; it’s free; everyone else is eating it; I’ll hurt their feelings if I don’t eat a lot.”  This year, however, Diana was able to recognize these for what they really are – sabotaging thoughts that will cause her to stray from her diet (discussed on Day 25 of The Beck Diet Solution).  To counteract them, Diana firmly planned what she would eat before she got to the restaurant, read her Advantages List, and announced to her family in the car that she was not going to overeat (Day 30). 

Diana’s preparations paid off.  When she got to the restaurant, she was tempted by the smell and sight all of the food, but she resolutely stuck to her planned meal.  She passed up almost all of the tempting dishes her family ordered, knowing that she couldn’t eat them and still lose weight.  Diana reported that there were also quite a few birthdays at the restaurant that night, as the waiters were frequently bringing patrons huge slices of cake with candles.  Diana said her family tried to order a slice of birthday cake for her too, but because it wasn’t on her plan she refused the offer and instead had the low calorie desert she had planned when she returned home. 

Because Diana is very active in her church, they too wanted to celebrate her birthday by getting her a big cake.  Diana knew that she would be tempted by the cake and so she told her church that she didn’t want one, and instead they sang to her on Sunday, because “singing doesn’t have any calories.”  So far Diana is handling her birthday obstacles without difficulty; she lost 3 ½ pounds this week.

Reaching Maintenance: Carolyn

Week 32 of our diet group and the pounds continue to come off!  Our meeting on Monday was special because we were celebrating that now two of our dieters, Roxanne and Carolyn, have reached maintenance (discussed in Chapter 11 of The Beck Diet Solution). 

Carolyn, 57, had lost 18 pounds before coming to our group.  Since the group has started, she has not only maintained that weight loss but continued on to lose another 13 pounds.  Carolyn says that the reason she has been so successful is due to the fact that she has learned to make permanent changes in her lifestyle in regards to eating and exercising.  She says she doesn’t worry about gaining weight back because she will never go back to the way that she used to be.

Carolyn says that one of the biggest changes she’s made is learning to incorporate at least some exercise into her life each by taking every opportunity to do so (Day 9 of The Beck Diet Solution).  She now always parks her car in a far spot, walks the five flights up to her office, and routinely goes on a lunchtime walk, regardless of the weather. She now also practices much better eating habits, both at home and when eating out. 

buffet.jpgCarolyn went last week to an all-you-can-eat buffet with her family to celebrate a birthday.  “In the past I would have stuffed myself silly,” she says, “but this time was much different.”  Carolyn looked at all of the food options and then picked what she considered to be the best choices based on what was available (Day 30).  She took one plate that had a reasonable amount of food and did not go back for seconds, despite her husband’s urging.  Even though her husband told her she, “wasn’t getting her money’s worth,” Carolyn knew that in fact it was worth money to her not to overeat.  Carolyn left the buffet feeling satisfied and proud, and confident that this is a situation she can repeat in the future. 

Restaurant Eating: Brenda

This week Brenda ate at one of her favorite seafood restaurants.  In the past she would usually order one of the fried fish entrees with the thought, “It’s ok to eat this, I’m at a restaurant.”  Brenda used to have all sorts of permission-giving thoughts like this that allowed her to eat foods that either weren’t on her diet, or in greater quantities than her diet allowed.  Brenda now has learned not to listen to the voice in her head that says, “It’s ok to eat this because I’m celebrating; everyone else is eating it; it’s free; it’s a special occasion,” (a skill learned on Day 19 of The Beck Diet Solution). 

This time when she went to the restaurant, she skipped entirely over the fried fish section, knowing that to stay within her calorie limit for the day she would only be able to eat a small amount.  Instead she opted for a steamed lobster tail.  Even though it was more expensive than the relatively inexpensive fried fish, Brenda knew that she would rather spend a little extra money than eat cheaply and gain weight.

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When her food came, Brenda was a little disappointed because it was smaller than she thought it would be, and momentarily regretted not ordering a big plate of fried food.  However, she stuck to her guns and ate her meal slowly, enjoying every bite.  When she finished, Brenda still felt unsatisfied but held off ordering more food because she knew that it can take up to 20 minutes for her head to register that her stomach is full (discussed on Day 5 of The Beck Diet Solution).  She talked back to the voice urging her to eat more and got in her car and left the restaurant.  Brenda says that about half way home she realized that the desire to eat more had completely vanished and she felt full and satisfied – and incredibly happy that she hadn’t ordered more food.  Brenda lost weight this week.