Not having a strong plan can exponentially increase the chances of getting off track because of how many spontaneous decisions you’ll have to make all day.
A realistic strategy is the most important thing to bring on vacation. Eric lists the Sabotaging Thoughts and responses to help him stay on track.
Halloween is just around the corner! It’s important to start thinking about what plans and Response Cards you need to navigate it successfully!
Make a reasonable vacation plan and stay committed to being in control. You’ll feel successful throughout your trip and enjoy new, exciting foods.
Creating a plan allows you to eat a reasonable amount, enjoyed the food you eat, and feel proud of yourself for making healthy decisions. Learn what Kate could have done before attending a potluck dinner to make a helpful plan for her eating.
When we first start working with new clients, they often report that they have trouble staying on track when they get home from work, and that the hour or two between arriving home and eating dinner is often filled with unplanned eating. We think that there are several reasons why this is such a troublesome area: Read more
This week I had a session with my dieter, Audrey, who is having a holiday-themed housewarming party on Sunday. In session we discussed how she would handle this – although we didn’t spend very much time talking about what she would do during the actual party. Over the last few months, Audrey has had a lot of practice going to parties and has gotten very good at doing things like making plans in advance, eating everything sitting down, not taking seconds, reading Response Cards, and saying no to food pushers. Audrey is also a classic secret eating – she is able to control her eating when other people are around and watching, but once she is alone, staying on track becomes much more difficult. Because of this, we knew that the main struggle for Audrey would be staying on track once the party was over and everyone had left, so that is what we focused on in session. Here is the After Party Plan we came up with:
Get rid of as many leftovers as possible. Knowing that she has trouble when she has crunchy, snacky food and sweets lying around the house, Audrey decided that she would send home as many leftovers as she could with her family and friends to minimize what she had left once the party was over.
Assess what leftovers are left and make a plan. Audrey knew that she would make her life much easier if she had a plan for each component of leftover party food and so for each one she would decide whether to keep it, throw it away, or bring it to her office the next day.
Put the office leftovers right into the trunk of her car. Audrey knew that, even if she had a pile of leftovers specifically ear-marked for her office, there was still a chance she would get into them Sunday night if they were hanging around on her counter. Because of this, Audrey decided that out of sight-out of mind was her best strategy and so she would put the office leftovers right into the trunk of her car where she couldn’t see them or easily access them.
Immediately throw away what leftovers she was planning to toss. Audrey knew it might be difficult to get herself to actually throw away certain leftovers, and identified that these are the sabotaging thoughts she’s most likely to have: “I paid for it so I should eat it,” and, “I might have company over again soon so I should save the half box of crackers for then.” To help her overcome these sabotaging thoughts, Audrey made the following Response Cards:
I’ve already paid for the food and so the money is already gone. Eating the food won’t bring the money back, it will just cause me to take in extra calories and gain weight. Just throw it out!
The cost of keeping a half box of crackers is so much higher than the cost of throwing it out and buying another one the next time I have company. If I keep it, I’ll likely end up overeating them, getting off track, and feeling badly and guilty. It’s worth the cost of a new box of crackers to stop this from happening.
Individually portion the leftovers she was keeping and make a plan for when she would eat them. Audrey decided that there were some leftovers that would be worth keeping because she could bring them as part of her lunch over the next week or have them for dessert in the evening. However, Audrey also knew that having large bags of snacks has been problematic in the past, so she decided that she would immediately divide the leftovers into individual portions and then wrap them up. Audrey also knew that having highly tempting food around her apartment with no specific plan of when she would eat it was a recipe for causing lots of struggle, so she decided that she would figure out ahead of time exactly when she would have it. That way, she was much less likely to go overboard when she did eat this tempting food because she would be able to say to herself, “I don’t need to eat more now, I know I can have it again tomorrow. And, if I wait until tomorrow, I’ll enjoy it more because I won’t feel guilty about eating it.”
With Thanksgiving right around the corner, it’s high time dieters begin to think about how they’ll handle their eating on that day. While Thanksgiving is considered by many to be a day in which it’s just too difficult to control their eating, it doesn’t have to be that way. When we help dieters formulate their Thanksgiving plan, we always ask them to think about one important thing: How do you want to feel going to bed once Thanksgiving is over?
Asking dieters this question reminds them that the experience of Thanksgiving is not limited to the time when they’re eating with family and friends. The experience also extends to how they feel afterwards. Dieters often have sabotaging thoughts such as, “If I have to limit how much I eat, I just won’t be able to enjoy myself.” If they then overeat, they may wind up feeling sick – physically and psychologically: physically, because they consumed way too much food and psychologically, because they feel out of control and guilty for overeating.
When we ask dieters how they want to feel once Thanksgiving is over, they usually say something along the lines of, “I want to feel full and satisfied and I also want to feel good about myself.” We then ask, ” Will getting off track and overeating on Thanksgiving lead you to feeling that way?” Because the answer is no, we suggest coming up with a plan that will make them feel good. It makes sense to dieters that they simply can’t have it both ways: They can’t way overeat during Thanksgiving and still wind up feeling proud and in control – these are incompatible goals.
We remind dieters, that it’s not all-or-nothing. It’s not as if they can eat every bite of food that they want or they can’t eat any food that they want; in fact, there is a huge middle ground between these two extremes. While it’s true that they may not be able to eat as much of everything they want and still go to bed feeling good that night, it’s also true that they can eat reasonable portions, enjoy every bite that they take, and feel really good.
We sent this out last year (if you want to receive our free e-newsletter, you can sign up here), but there are probably people who haven’t seen it before and/or people who would benefit from reading it again! Here are some Halloween-specific strategies that will help you stick to your plan this October 31st and the days surrounding it.
Remember: Candy is available year-round! Dieters tend to load up and eat lots of candy on Halloween, saying to themselves, “Well, it only occurs once a year.” That’s true, but Halloween is once a year, every year, and candy is available every day of the year. Drug stores and supermarkets sell fun-sized candy bars year-round, so you don’t need to load up now. You can buy candy any time.
Don’t buy candy until you need it. This may seem like an obvious piece of advice, but it’s an important one. Many people buy Halloween candy a few weeks in advance, perhaps rationalizing that “it will be good to have that task over with,” “I won’t have to worry about stores running out,” and “I can get the candy on sale.” And then what usually happens? They end up eating some (or all) of it before the big day. Even when dieters are able to wait to break into the candy until Halloween itself, it can be a daily struggle to resist. There is a very simple solution to this problem: Don’t purchase candy in advance. Even if it adds a small amount of cost or an additional chore on your already busy October 31st, isn’t it worth not having to worry about giving in and expending the mental energy to resist until it’s time?
Buy candy that you don’t like so much in bulk and just a single serving of your favorite candy. You’ll obviously have the most trouble resisting your favorite candy, so buy candy in bulk that you don’t enjoy as much—you’ll have an easier time resisting it, and when Halloween is over, it will probably be easier for you to throw away the leftovers, give them away, or donate them. You can and should buy a single-serving of the candy you like the most. This way, you’ll be able to savor your favorite candy without worrying about having to stop yourself from going back for more.
Remember, the Halloween experience lasts for longer than one day. Even though the holiday itself is just a day, it is highly likely that you will come in contact with Halloween treats on the days leading up to and following October 31st. Be on the lookout for the common sabotaging thought, “I’m going to eat a lot of extra candy on Halloween, but it’s okay because it’s only one day.” This thought does not take into account the candy that you come in contact with before Halloween, the candy you might have left over, the candy in your office kitchen, at your friends’ homes, and at the parties and events you attend, before and after October 31st. If you’re making a plan for Halloween, it’s important to factor in the days before and after, too.
Get rid of left overs! If extra candy is in your house, you’re likely to be tempted to eat it at some point. If you want to avoid having to resist leftovers, there are plenty of ways to get rid of them. Give them away, donate them, bring them in to work, or simply throw them away. If you have the sabotaging thought, “I can’t throw the candy away because it would be a waste of money,” remind yourself, “Either way the money is already gone. Eating the candy won’t bring it back.” One way or another, if you can limit your amount of exposure to leftover candy, you’ll make it so much easier on yourself. And if your kids go trick-or-treating, it’s also a good idea to immediately get rid of the candy they don’t like or can’t eat. If you keep it around, you may end up eating it or struggling to resist it. Remember, even though it may cost you a bit, in the long-run, you’ll probably end up saving yourself thousands of calories by getting rid of extra Halloween candy and instead buying yourself a single serving of your favorite candy that you’ve planned to eat. This will help guarantee that you enjoy your favorite treat, when you really want it, and without the guilt.
The Beck Diet Program was developed by Dr. Judith S. Beck with Deborah Beck Busis, LCSW.
Beck Institute for Cognitive Behavior Therapy is a leading international source for training, therapy, and resources in CBT.
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