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Day 30 - Beck Diet Solution, Stay In Control When Eating Out


To prepare for the challenges faced when eating outside the home, such as at restaurants or parties, BDS suggests you go practice there:

1.     On a relatively stress-free day, when you can eat a bit earlier than usual so you’re not too hungry, go to a restaurant where you can stay on plan.
2.     Go with a non-food pusher friend.
3.     BDS says it’s ok to eat a bit more than you usually would at home – up to 25% more calories.  As long as you don’t eat out in this way very often, you should still be able to lose weight.
4.     What kind of sabotaging thoughts do you think you might have?  Will you be tempted to follow suit with what other people are eating/drinking?  Make Response Cards designed especially for the occasion.
5.     Also prepare yourself for how you’ll tolerate cravings – like if you see an off-plan food that you suddenly have a burning desire to eat.  Use one of your Anti-Craving strategies, like reading your Response Cards, taking a break by going outside or to the restroom, looking at the restaurant aquarium or other interesting features, etc.
6.     When your food arrives, immediately carve out the portion you plan to eat, and push the rest to the side.
7.     After you get home, think back on how you did with this exercise.  Were you able to stick to the plan, or did you give in to the temptations and sabotaging thoughts generated by this environment?  If so, that means you need to practice again.
8.     Even if you stuck to your plan and did well, you might still have STs like “It’s not fair,” “This was too hard,” etc.  Prepare responses to those STs as well.

Eventually you’ll get to the point where you leave the restaurant saying “I feel like I ate just the right amount” and “I’m so glad I didn’t overeat in there.”  Also be assertive about how you want your food.  Don’t be shy to ask the waiter if they can prepare your dish in a lower-fat way or another way that fits your plan.  If you have the option of ordering different sizes of entrees, choose the smaller.  If you’re at a buffet, scope out all the offerings before making your selections, and do not go back for seconds.  Eat slowly and focus on your food.  When you finish your allotted portions, stop eating – don’t pick at leftover food on your plate or on the table.  And you’re under no obligation to explain yourself to others or tell them you’re on a weight loss plan – you could just say you’re trying to eat in a healthier way.

Remember that special occasions like eating out, holidays and parties happen constantly, so you need to practice the proper strategies in order to avoid overeating at each of them, which could pile on the weight in no time.  Don’t fall into the trap of thinking “This is a special occasion, so I deserve to indulge.”  Your body counts calories the same, no matter what day or time of the year it is.  And if you practice good strategies at special events, it will be easier for you to transition back into your everyday plan.
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