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Post by mare on Aug 4, 2016 20:32:58 GMT -5
Again, nice job everyone.
As a reminder, CBT stands for cognitive behavioral therapy. The ARC falls under C. The diet plans were a combo of C(thinking about what works for you) and B (what you'll eventually start doing). Day 3 is a big B - eat only when sitting.
If you're new, you may think this sounds easy. I did. And then I started realizing the many non-sitting eating events that were part of my routine - 1. Pretty much any snack food. I'd sample while dishing out a portion. Or start eating from the whole bag enroute. 2. Eating the leftover rice/pb/pasta/meat that stuck to the device I was using to get it out of the container 3. Grabbing a few bites while taking Joyce's uneaten food to the sink 4. Food at work 5. Massive quantities at book club during the social hour before discussion I'm sure there were more, but those ones quickly came to mind.
The reason to only eat when sitting is that weight loss requires reducing calories. For most foods, this means reducing portions. In order to not feel dissatisfied (and go for more or give up), one needs to maximize satisfaction at the portions that are part of an eating plan. One way to do this is to be intentional about eating by doing it from your seat and not your feet.
So today and through the weekend, read your ARC at least twice a day, do more diet research if needed, and start a rule of only eating while seated*.
Finally, as a matter of housekeeping, there is no notification if someone comments on your post so tagging works better to ask a question or to respond to someone.
* Yes, you might occasionally have to bend this rule (e.g., I break it for Communion at Mass) but probably rarely so let's just go with only for now.
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jonik
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Post by jonik on Aug 4, 2016 21:31:07 GMT -5
*Samples at Costco/Sam's, etc. *Candy bowl on a co-workers desk *Popcorn while walking into the theater *Popping grapes in the mouth while standing with the refrig door open *I also include alcoholic beverages so I can register the satisfaction of the drink This is something I still have to work on almost every day. Tonight at supper I had some potato chips measured out and as I was walking past them getting the rest of my meal I reached for one. I caught myself but even after Becking for 18 months it is still my reaction. At least the cognitive part of me is helping me manage my behaviors!
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Post by meeshers on Aug 4, 2016 21:47:03 GMT -5
I think this is about as far as I got last time, but I'm much more focused and dedicated this time. This one is going to take some serious work for me. I knew it was coming, but it's still hard. But ultimately it will make a difference, so even if I slip, I need to be mindful about it and try my hardest.
When I work from home, I pace and snack often. Or eat on my way back to sitting down at the computer. All the time. Snacks at the playground or Sesame Place. And I'm sure so many other times I'm not even aware of.
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Post by jenlovesdoggies on Aug 4, 2016 21:49:44 GMT -5
For some of these rules, it helps me to have a witty or funny thing to go along with it. The first time I went through the Beck book, someone posted the Samuel L. Jackson quote from Pulp Fiction "Sit yo ass down". So I had that in my notes, and it helped me remember then and I'm sure it will help me this time.
I didn't think I really did this until I started paying attention. I realized I ate while cooking, and took bites and licks of things quite a bit. Standing and grazing at parties and potlucks is another. Following it definitely helped me with mindless eating.
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Post by QuarterPole on Aug 4, 2016 21:59:12 GMT -5
This is going to be hard. My standard, and favorite, eating spot is standing at the kitchen counter. I do see the value in it though.
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Post by SharkPhin on Aug 4, 2016 22:15:12 GMT -5
I don't eat a lot while standing, but whatever I do eat is either rushed or completely mindless. For instance, my office is on a different floor than our main office suite at work. If we have a food event and I take a plate to "eat at my desk", that plate is frequently at least half empty before I even reach my floor. And I probably didn't take the time to enjoy whatever I could scarf down while descending two flights of stairs.
I also sometimes feel driven to stand and eat some of my breakfast or lunch at home because most of the time when I sit, I end up with a cat on my lap. Not conducive to grabbing a quick bite, but then I am rushing through eating whatever just to get out of the house. Bad habit.
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Post by borntexan on Aug 4, 2016 23:20:26 GMT -5
I eat sitting down.I have finally put some effort in eating at the kitchen table only.It feels more like a small meal when I eat snacks at the table & not on my chair.
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Post by rhubarbarian on Aug 5, 2016 0:21:13 GMT -5
Remembering the times I've eaten while standing over the past several weeks, I don't think there was any time I could not have sat down. I suppose I could imagine an event where my only choice would be to sit on the floor or ground if I didn't want to eat standing, but that would be pretty rare.
I'm in.
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Post by karla24 on Aug 5, 2016 0:37:48 GMT -5
Good morning from Germany! I either need to become more aware, or this is something I really don't do much. I remember chuckling when I saw "If you eat at the refrigerator, pull up a chair" - but I didn't think that applied. So I will have to become hypervigilant for a while. I rarely shop in places where people give out samples, we don't go to parties much, and I definitely sit down for meals and snacks. I need to break the link between sitting down at the dining room table after "the boys" (husband and sons) are in bed, and automatically /mindlessly inhaling empty calories of the sweet and salty kind - but even then, I eat sitting down. So, will pay attention. I was very proud of myself for having turned down ice cream after dinner yesterday, I felt I didn't need /want any after a good lunch, even better dinner and coffee and cherry cake in the afternoon. And then I again undid a whole day of at least relatively good eating (= before I started this weight loss project last spring, I would certainly have eaten more at all meals) at night. At some point, it struck me though that I was eating my frustration, because although parts of the day were very nice, it was my younger son's first day at secondary school and my parents were there for a visit, there were a couple of not so nice scenes with my husband. So, I will definitely have to work on the emotional eating part...
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Post by beachgirl on Aug 5, 2016 4:59:49 GMT -5
I, too, am guilty of tasting food while cooking. I'm definitely going to need to be more cognizant of that. I di typically eat sitting down, although I do prepare my breakfast and eat it at my desk -not optimal, but I'm sitting!
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Post by bunnysocks on Aug 5, 2016 5:16:00 GMT -5
I think I'm going to start banishing the cats to the bedroom behind closed door whenever I am eating. I'm constantly battling the kittens over my food. As a result, I tend to eat as quickly as possible just to get it over with. Or, like Sharkie, I eat some of it while standing at the kitchen counter or I sometimes eat my breakfast while driving in the car to avoid the fiasco. Banishment begins tonight.
I will also pay closer attention throughout the weekend to see if there are other instances where I eat standing. Grapes at the refrigerator door sounds familiar:-)
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Post by thread2fabric on Aug 5, 2016 5:23:18 GMT -5
This will be a lot of work for me. But I know I can do it. I've done it before and slowly the habit of standing while eating has crept in. Snacks from the pantry Tastes while cooking Snacks from the break room Bites from plates as I'm cleaning up meals
I track my food in a notebook and each day I assign a goal. Today's goal is to eat while sitting down.
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Post by bamaramagirl on Aug 5, 2016 6:07:21 GMT -5
This is such a good one for me to work on also. I have a pretty "on plan" day at work, come home, and even if I'm not hungry I will start snacking. Before I've even eaten dinner, I'm full. Probably because I've consumed almost a meal's worth of calories while I snacked. Of course, I have to make dinner for everyone, then I want to sit and be with them so I eat and well....it's no surprise I'm not losing weight.
Having to SIT and eat takes up time I don't have to make dinner. I can't sit and meal prep and eat. So I see a lot of positive benefits from this one simple exercise.
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lunabear
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Post by lunabear on Aug 5, 2016 6:07:53 GMT -5
I sit when eating except lately I have a blueberry problem. I wash them and leave them to drain in the dish rack. Every time I'm in the kitchen, I pop a few (or a lot). I need to quit this. The other time would be if I'm in a funk and binging. Then it's stand up eating in the pantry. Fortunately, after many Beck rounds, this is a very rare occurrence. I'd like to bring this to never.
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ermabom
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Post by ermabom on Aug 5, 2016 6:43:35 GMT -5
After working on this habit for close to 2 years now, I find that I rarely eat standing up BUT there are some habitual things that trip me up: - When I am at a social event: frequently food is served and eaten standing up. Even when I find a chair, it is awkward because I am looking up at people. When I realize this, I take my food and go sit somewhere else and eat it by myself. When I don't, I eat standing up and realize my mistake after I have eaten. I know I need more vigilance in this situation.
- Samples at the warehouse club: I've been more successful since I decided I wasn't going to take these. I occasionally slip up still.
- Tasting while cooking: I only do this when I cook for parties so it is limited and I try to eliminate it by taking a sample in a small bowl or having someone else taste it. So it is limited by not being a frequent/daily thing and my becoming more aware of it.
I rarely lick knives/spoons or eat leftover food off plates so those are not issues for me. There is one exception which is condensed milk. I love the stuff so when I open a can, I clean it up after scooping out the contents. I try to remember to do this sitting down but it is a rare occurrence for me to use condensed milk. I don't use it often as it is sweet and I can't have any leftover because I'll just eat it.
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Post by sparklez on Aug 5, 2016 6:45:25 GMT -5
I generally eat my meals while sitting. Snacking on the other hand... I'm a SAHM and I'm always passing through the kitchen grabbing something to eat. This happens all day long. Sitting down for snack time will cut down on a ton of nibbling.
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Post by starlit5 on Aug 5, 2016 7:01:27 GMT -5
Ditto what Sharkie said. I don't tend to eat while standing up but the mindless eating I have down. This is something I need to work on. I set my Fitbit alarm to go off at 9:00 and 3:00 as a reminder to read my card but I also need to add 7:00. I've really been struggling in the evenings lately and I never used to have that problem.
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Post by sunmoonstars on Aug 5, 2016 7:01:42 GMT -5
I remember chuckling when I saw "If you eat at the refrigerator, pull up a chair" LOL 😂
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Post by sarahsota on Aug 5, 2016 7:05:05 GMT -5
This will be interesting. I'm one who *thinks* I'm always sitting down when eating, but we shall see!
"Maximize satisfaction at the portions of the eating plan" (this is my whole problem in a nutshell).
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Post by sunmoonstars on Aug 5, 2016 7:09:45 GMT -5
I don't struggle with this step too much anymore but there's a few things I still have to watch out for. Like when I scoop something out from a container, like hummus and there's still some left on the serving spoon. I don't like to waste it so I might lick off the spoon before going to sit down.
Then there's the occasional party where there's nowhere to sit and I eat something while standing...
Borntexan I also like your idea of taking it one step further and only eating at the table.
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Post by karla24 on Aug 5, 2016 7:14:46 GMT -5
sunmoonstars : Thank you, but I can't take credit for it - it's the title of a book by Geneen Roth 😉 And I just noticed that it is WHEN not IF. Apparently, my subconscious automatically converted it into conditional
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Post by boatinggirl707 on Aug 5, 2016 7:31:39 GMT -5
This isn't very difficult for me but I will make an effort to make sure I'm not just unaware of doing it. I'm not much of a cook so don't feel the need to taste as I'm cooking. Parties would be difficult, but I don't go to many.
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Post by coffeequeen63 on Aug 5, 2016 7:34:06 GMT -5
This is one of the Beck skills that like a lot of posters, I thought wasn't a problem for me. Until I actually paid attention. I noticed that if I made my lunch in the kitchen, I started nibbling on something off the plate as I walked to the table. If I was making a fruit salad, I was popping grapes or strawberries or blueberries in my mouth as I made it. And I would rationalize by telling myself that they are free on my WW diet plan so it's ok. As Beck points out, it's the habit not necessarily what it is you are eating. Once I really paid attention, I caught myself eating standing up far more than I guessed. This is still a work in progress for me. It's easy to slip back into not paying attention to this. jenlovesdoggies. I'm writing "Sit yo ass down" in my tracker. If I hear Samuel L. Jackson's voice in my head it should encourage me to do it!
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Post by teach2learn on Aug 5, 2016 7:43:10 GMT -5
This isn't a major problem for me. Occasional B-L-Ts while cooking, and sometimes I'll grab a chunk of something while cleaning up. Once in a while, a Costco sample. Being starved and taking a bite from my lunch on the way from the cafeteria to my office, maybe. It's good to be more mindful of those.
I think a bigger issue is, as others have said, the mindless eating--eating on the run, eating anywhere but the table. Grabbing an unhealthy breakfast (usually Dunkin) and eating it on the bus. Eating lunch at my desk. Snacking in front of the TV, or, um...in bed. ~guiltily brushing crumbs off covers~
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Post by meeshers on Aug 5, 2016 7:43:45 GMT -5
I sit when eating except lately I have a blueberry problem. I wash them and leave them to drain in the dish rack. Every time I'm in the kitchen, I pop a few (or a lot). I need to quit this. I didn't even think about this! We're picking tomatoes almost daily, and we eat some as we're picking them. I always thought at least it's healthy eating! And if we have rinsed fruits or veggies draining in the sink, I do the same thing...grab some as I go by. I eat much more fruits and veggies this way - once they're sealed up and put in the fridge, I just don't eat as many (I don't like them as much when they're fridge-cold). If I want to continue this, I just need to remember to sit down, I guess! Although part of me will need to consider whether I should even be rating it at all. I'm very torn between "shouldn't be eating" and "more fruits and veggies."
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