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No matter how hard I try to shift clients away from a weight focus, they often come back to it as a way to measure progress. Although I’ve blogged on other ways to assess forward movement (https://www.karenrkoenig.com/blog/measuring-progress-in-recovery) and (https://www.karenrkoenig.com/blog/ways-to-measure-progress-without-weighing-yourself), clients are so used to the ultimate culturally-approved standard, that they keep drifting back to it. The goal is to evaluate what and how you’re doing, from thoughts and urges for food when you’re not hungry to how compassionate you are with yourself when you overeat.
Rather than write down or chart what you weigh or eat, instead, each day answer these questions about your eating and related issues.
Urges: How often did I…
Hunger: When I was hungry, how often did I . . .
Food Choice: When making a food choice, how often did I . . .
Eating: While I was eating, how often did I . . .
Fullness (quantity) and Satisfaction (enjoyment): While I was eating, how often did I . . .
After eating: When I was done eating, how often did I . . .
Use this chart or modify it to your specific eating issues. To remind yourself to use it every meal, put it where you usually sit when you eat. Keep track of where you’re progressing and where you’re having trouble moving forward. Put it on your phone. Throw out your scale!
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