Monitoring Your Appetite

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Neal Curtis
6 years ago
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1 60 Appetite Awareness Workbook Monitoring Your Appetite Day: M T W Th F un Notestoelf: Describe physical sensations and explain negative feelings Goals: Eat scheduled meals/snacks. Avoid getting too hungry. Resist urges to eat when not hungry. top at moderate fullness. Explain negative feelings.

2 68 Appetite Awareness Workbook Monitoring External Cues Day: M T W Th F un Notes to elf: Unhelpful External Cues/People (Triggered urges to eat when not hungry or desire to keep eating past 5.5 on the scale) Helpful External Cues/People (Encouraged you to stop at moderate fullness)

3 Reduce Binges to Mere Overeating 89 Monitoring the What the Heck Response Day: M T W Th F un Notestoelf: Write down unhelpful thoughts/excuses. Use your wise mind (WM) to challenge all-or-nothing/magical thinking, denial, hopelessness, rebellion. Goals: Choose anti-deprivation eating (as needed). Challenge excuses to binge. top at point of diminishing returns. Reduce size of binges. Daily ummary: No B? Deprivation: Low Med High

4 106 Appetite Awareness Workbook Monitoring Emotional Eating Day: M T W Th F un Notestoelf: Write down unhelpful thought or excuses. Use your wise mind to challenge them. When you mark, describe your emotions or the food you want to eat. Mark episodes of effective emotional eating as EEE and episodes of anti-deprivation eating as ADE. Daily ummary: Binge? Deprivation: Low Med Hi

5 118 Appetite Awareness Workbook Monitoring Food Type Day: M T W Th F un Before eating: Usewisemindtobalance anticipated taste and feel of foods Worth It Not Worth It Heck Heck Heck Heck Heck Information for personal food guidelines: Daily ummary: No B? Deprivation: Low Med Hi

6 156 Appetite Awareness Workbook Monitoring Compensation Day: M T W Th F un PL-B/P U-NP P PL-B/P U-NP P PL-B/P U-NP P PL-B/P U-NP P PL-B/P U-NP P Goals: My plan for today is meals and snacks. No Deliberately Ignoring Hunger. Cross over. Choose Anti-Deprivation Eating (as needed). Withdraw Permission to B/P. Note Urges to Overexercise. Notestoelf: Write down unhelpful thoughts or excuses. Use your wise mind to challenge them. When you mark, describe your emotions or the food you wanted to eat. Daily ummary: No P? No B? Deprivation: Low Med Hi

7 The Fear of Weight Gain Trap 167 Monitoring Restriction Day: M T W Th F un Goals: My plan for today is meals and snacks. Resist urges to skip meals or ignore hunger. Cross over. Eat what I want (reduces preoccupation). Challenge negative feelings/fears. Write down unhelpful thoughts/excuses that encourage you to restrict. Use your wise mind to challenge those thoughts. Daily ummary: # ignored hunger # hunger violations # times you ate # times you crossed over N # times you felt positive Preoccupation: Low Med Hi

8 180 Appetite Awareness Workbook Monitoring for Weight Loss Day: M T W Th F un Balance need for pleasure from food with knowledge of calorie density of options Worth It Not Worth It Note effective use of food (ADE & EEE): Note any new information for personal food guidelines: Note Exercise: Daily ummary: # times just full # times ate when not hungry Deprivation: Low Med Hi

Appetite Awareness Model

Appetite Awareness Model The goal of AAT is to increase the amount of time that you stay on the Normal Eating Path. Five maladaptive cycles work together as indicated in the diagram to maintain problems