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The Brain over Binge Recovery Guide

Chapter 6: Focus on Why You Want to Quit


Paperback pg. 52

Benefits of Quitting Benefits of Continuing


Binge Eating to Binge

Costs of Quitting Binge Eating Costs of Continuing to Binge


The Brain over Binge Recovery Guide
Chapter 9: Component 1: View Urges to Binge as Neurological Junk
Paperback pg. 85

Insights That Help You View Urges as Junk


Example: If I relax my face when I’m experiencing a binge urge, it helps the urge feel more harmless.
The Brain over Binge Recovery Guide
Chapter 10: Component 2: Separate the Higher Brain from Urges to Binge
Paperback pg. 89

You Your Urges


(who you are apart from urges)
The Brain over Binge Recovery Guide
Chapter 11: Component 3: Stop Reacting to Urges to Binge
Paperback pg. 101-102

Experiences That Cause You to Things You Experience with


React and Your Typical Reactions to These Detachment and Why You
Experiences Don’t React
The Brain over Binge Recovery Guide
Chapter 12: Component 4: Stop Acting on Urges to Binge
Paperback pg. 113-114

Urge Description What You Did While


Date/ What You Learned
(physical sensations, the Urge Was
Time (what worked)
thoughts, feelings) Present
The Brain over Binge Recovery Guide
Chapter 12: Component 4: Stop Acting on Urges to Binge
Paperback pg. 113-114

Date/ Urge Description What You Did While


What You Learned
Time (physical sensations, the Urge Was
(what worked)
thoughts, feelings) Present
The Brain over Binge Recovery Guide
Chapter 12: Component 4: Stop Acting on Urges to Binge
Paperback pg. 116-117

Urge Urge Intensity & Other Notes About


Date
Frequency Description Your Urges
The Brain over Binge Recovery Guide
Chapter 12: Component 4: Stop Acting on Urges to Binge
Paperback pg. 116-117

Urge Urge Intensity & Other Notes About


Date
Frequency Description Your Urges
The Brain over Binge Recovery Guide
Chapter 26: Four Strategies for Eating Adequately
Paperback pg. 227-229
WEEKLY PLANNED EATING LOG
Meal Time Food Place / Other Notes
DAY 1

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

DAY 2
Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

DAY 3

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3
The Brain over Binge Recovery Guide
Chapter 26: Four Strategies for Eating Adequately
Paperback pg. 227-229
WEEKLY PLANNED EATING LOG

DAY 4

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

DAY 5

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

DAY 6

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3
The Brain over Binge Recovery Guide
Chapter 26: Four Strategies for Eating Adequately
Paperback pg. 227-229
WEEKLY PLANNED EATING LOG

DAY 7

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

*
The Brain over Binge Recovery Guide
Chapter 26: Four Strategies for Eating Adequately
Paperback pg. 234

CALORIE-MINIMUM EATING
Minimum Calorie Intake per Day: ____________
Day 1 Day 2 Day 3

Day 4 Day 5 Day 6

Day 7
The Brain over Binge Recovery Guide
Chapter 27: Hunger and Fullness
Paperback pg. 242

Physical Hunger Scale


*adapted from Cookie Rosenblum, weight loss coach (realweightlossrealwomen.com)

–10 Starved

–8 Extreme hunger

–6 Serious hunger

–4 Strong hunger The goal is to eat at –2 and stop


–2 Slight hunger at +2, from a little hungry,
to comfortably satisfied.
0 Neutral: not full, not hungry

+2 Comfortable, satisfied

+4 Ate a little too much

+6 Uncomfortable, sluggish

+8 Stuffed, stomach may hurt

+10 In pain

Day/Time Hunger Level & Notes About Physical Sensations Last Time/Food Eaten

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