MAKING FOOD BEHAVIOR GOALS
Once you gather information about yourself, it is easier to target specific goals. Throughout this Key and the other Keys we continue to ask you to make goals for yourself and use the weekly Goals Sheet to write them down to keep track of them and your progress. We realize that even if you have information about yourself and know what to do, it might still be hard to make specific goals, especially if you are not used to it or you are afraid, ambivalent, or resistant. Below is a list of common goals that might help you get started.
Examples of Food Behavior Goals
1. Add one new food you do not usually eat as a snack this week.
2. Eliminate using measuring cups or spoons, and use your best judgment to portion your meal or snack. (If you rely on measuring devices all the time, start with one snack or meal.)
3. Use a timer, and when you feel the urge to binge or purge, set the timer and do not allow yourself to binge or purge before the timer runs out (then increase the time on the timer).
4. Eat a meal at a restaurant where you would normally binge or binge and purge. Keep the meal.
5. Write in your journal before a binge about why you do and do not want to do it.
6. Call three people before you binge, tell them why you do and do not want to binge.
7. Add a specific amount of a starch (bread, chips, potato, etc.) to your dinner.
8. Try a dessert you have not allowed yourself to eat for a long time, eat at least half of it.
9. Buy groceries at least twice a week to have food in the house, making it easier to eat.
0. Make specific plans with a friend, telling them how they can help you during or after the meal.
MY FOOD GOALS
Now that you have read more than halfway through this Key and (hopefully) have done a few assignments, you probably have some idea about what areas are in need of change. Take a few moments and list some goals that make sense for you. Remember to make them specific, and clear enough so you can measure your progress. You do not have to tackle them all at once. These items can be slowly added to your weekly Goals Sheet.
ABOUT MEAL PLANS
A meal plan can be helpful and is sometimes necessary for making changes in your eating behavior. You might feel too overwhelmed trying to decide what to eat throughout the day and need the structure of a meal plan. You might be afraid to trust yourself to eat the right amount of food if it is not specified or written down. If you are unsure if a meal plan is a good idea for you, there are several indicators listed in the next assignment that can help you decide.
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