She reminds the reader to use the craving conquering strategies (mindset and behavioural) and to make unplanned eating not an option.
She talks about the stress we put ourselves through when we eat something we didn't plan, and the stress of deciding whether or not to eat it and how that stress is relieved once we make a decision, so why not make the decision "to not eat anything unplanned".
This chapter is only 2 pages long and I think, in comparison to other chapters and the enormity of the topic, it's very simplistic.
I get the concept and I know from personal experience, it works. Only eat what you planned (and I broaden this definition not to include specific foods but the amount you are eating in terms of points, calories, meals whatever the "plan" is), i.e. stay on program, on plan, within your calories (whatever you want to call it) and if you have planned well, you will lose weight.
Basically, she's saying "Just say no!" and practice, practice, practice.
Beck says to consider this a rule like other things we do in our life that we do not give ourselves a choice about, we just do it because we have to:
- brushing our teeth every day
- going to work
- paying bills
I made a response card that says,
"Eating outside my plan is not an option to be successful and lose weight."
I've added it to my other cards and will read 2-3 times a day.
What do you think about this? What do you do when faced with going off your plan?