{"id":3950,"date":"2025-10-14T15:52:57","date_gmt":"2025-10-14T19:52:57","guid":{"rendered":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3950"},"modified":"2025-10-28T08:44:38","modified_gmt":"2025-10-28T12:44:38","slug":"group-session-handouts","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/group-session-handouts\/","title":{"rendered":"Handouts &amp; Worksheets"},"content":{"rendered":"<table style=\"width: 100%\">\n<tbody>\n<tr>\n<td style=\"vertical-align: top;width: 50%;padding-right: 20px\">\n<h3>Behavioral Weight Management<\/h3>\n<p>1 &#8211; Introduction and Healthy Plate Overview<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/1.-Harvard-Healthy-Plate-with-food-lists.pdf\">Harvard Healthy Plate with food lists<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/1.-SMART-goals-worksheet.pdf\">SMART Goals<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/1.-Beverages.pdf\">Beverage Guidelines<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>2 &#8211; Habit Change and Tracking<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/2.-Changing-Habits-\u2013-Learning-Center.pdf\">Changing Habits Learning Center<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/2.-Food-journal.pdf\">Sample Food journal<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>3 &#8211; Meal Prep, Shopping, and Cooking<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/3.-EatHealthyOnABudget.pdf\">Eat Healthy On A Budget<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/3.-Grocery-list.pdf\">Sample Grocery list<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/3.-HealthyFoodPrep.pdf\">Healthy Food Prep Tips\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/3.-MealPlanning.pdf\">Meal Planning Tips<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/3.-Weekly-plan-meal.pdf\">Weekly plan meal<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>4 &#8211; Get More Active<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/4.-Move-Your-Way-Getting-Active.pdf\">Move Your Way (Getting Active)<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/4.-Physical-Activity-Benefits.pdf\">Physical Activity Benefits<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>5 &#8211;\u00a0 Eating Away from Home<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/5.-Eating-at-celebrations.pdf\">Eating at Celebrations<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/5.-Eating-Away-from-Home-.pdf\">Eating Away from Home<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/5.-Eating-Out-.pdf\">Eating Out<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>6 &#8211; Sleep and Stress<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/6.-100-stress-management-strategies.pdf\">100 Stress Management Strategies<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/6.-stress-management-workbook.pdf\">Stress Management Workbook<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/6.-Healthy-Sleep.pdf\">Healthy Sleep<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>7 &#8211; More About Macronutrients (Carbs, Protein, and Fat)<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/7.-Change_Your_Protein.pdf\">Change Your Protein<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/7.-Make_Your_Grains_Whole.pdf\">Make Your Grains Whole<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/7.-Swap_Your_Fats.pdf\">Swap Your Fats<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>8 &#8211; Label Reading and Portion Distortion<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/8.-Hand-size-portion-guide.pdf\">Hand Size Portion Guide<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/8.-Label-Reading.pdf\">Label Reading<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>9 &#8211;\u00a0 Problem Solving<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/dpp-problem-solving.pdf\">Problem Solving Steps<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/cbt-model-worksheet.pdf\">CBT Model Overview<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/CNT-thought-log.pdf\">CBT Thought Log<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/CBT-challenging-negative-thoughts.pdf\">CBT Challenging Negative Thoughts<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>10 &#8211; Calorie Counting<\/p>\n<ul>\n<li><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/stop-counting-calories\">Link 1<\/a><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/diet\/features\/stop-counting-calories#:~:text=Furthermore%2C%20the%20act%20of%20counting,our%20bodies%20store%20belly%20fat\">Link 2<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>11 &#8211; Mindful Eating<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/10.-Mindful-eating.pdf\">Mindful eating<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>12 &#8211; Staying Motivated for Long Term Change<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/11\/Values_Checklist_-_Russ_Harris.pdf\">Values handout 1<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/11\/values-activity-worksheet.pdf\">Values Handout 2<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/11\/LOC-Control-Influence-Accept-Model.pdf\">Locus of Control Activity<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/11\/social-support.pdf\">Increasing Social Support<\/a><\/li>\n<\/ul>\n<\/td>\n<td style=\"vertical-align: top;width: 50%;padding-left: 20px\">\n<h3>Appetite Awareness<\/h3>\n<p>Appetite Monitoring Forms:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2025\/02\/AAT-Tracking-Sheet-2025.pdf\">Standard Monitoring Form\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/03\/SIMPLE-APPETITE-TRACKING.pdf\">SIMPLE APPETITE TRACKING<\/a><\/li>\n<li>App: Mindful Eating Coach\n<ul>\n<li><a href=\"https:\/\/apps.apple.com\/us\/app\/the-mindful-eating-coach\/id1547990867\">Iphone<\/a><\/li>\n<li><a href=\"https:\/\/www.google.com\/search?q=google+play+mindful+eating+app&amp;rlz=1C1GCEA_enUS1180US1180&amp;oq=google+play+mindful+eating+app&amp;gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIGCAEQRRhAMgYIAhBFGDzSAQg3MzM3ajBqNKgCALACAA&amp;sourceid=chrome&amp;ie=UTF-8\">Android<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>1 &#8211; Introduction to Appetite Awareness<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/03\/Colorful-AAT-model.pdf\">Colorful AAT Model<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>2 &#8211; Physical vs emotional hunger, regular eating<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/03\/Physical-vs-emotional-hunger.pdf\">Physical vs emotional hunger<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/Three-Patterns-of-Eating.pdf\">Three Patterns of Eating<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>3 &#8211; Taking Charge of Eating<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/Three-Patterns-of-Eating.pdf\">Three Patterns of Eating<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/Taking-Charge-of-Eating.pdf\">Taking Charge of Eating<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>4 &#8211; Recognizing Urges to Eat When Not Hungry<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/03\/in-the-moment-urge-assessment.pdf\">In-the-moment Urge Assessment<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/AAT-skills.pdf\">AAT Skills<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>5 &#8211; Alternate Activities and Urge Surfing<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/04\/alternative-activities-and-unhelpful-thoughts.pdf\">Alternative Activities and Unhelpful Thoughts<\/a><\/li>\n<li><a href=\"https:\/\/www.therapistaid.com\/worksheets\/urge-surfing-handout\">Urge Surfing<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>6 &#8211; Reframing Unhelpful Thoughts and Beliefs<\/p>\n<ul>\n<li><a href=\"https:\/\/www.therapistaid.com\/worksheets\/thought-record\">Thought Record\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.therapistaid.com\/worksheets\/cbt-thinking-errors\">Commons Thought Errors\u00a0<\/a><\/li>\n<li>Challenging unhelpful thoughts:\n<ul>\n<li><a href=\"https:\/\/www.therapistaid.com\/therapy-worksheet\/challenging-negative-thoughts\/cbt\/none\">Challenge questions\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.therapistaid.com\/worksheets\/socratic-questioning\">Socratic questions<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>7 &#8211; Food Awareness<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/03\/Eating-Rights.pdf\">Eating Rights<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2022\/10\/AAT-skills.pdf\">AAT Skills<\/a><\/li>\n<li><a href=\"https:\/\/cdn1.sph.harvard.edu\/wp-content\/uploads\/sites\/30\/2012\/09\/HEPJan2015.jpg\">Sample <\/a><a href=\"https:\/\/cdn1.sph.harvard.edu\/wp-content\/uploads\/sites\/30\/2012\/09\/HEPJan2015.jpg\">Healthy plate<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>8 &#8211; Long-term Plans<\/p>\n<ul>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/04\/My-Long-Term-Plans.pdf\">My Long Term Plans<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/04\/How-to-know-if-your-preferences-are-changing.pdf\">How to know if your preferences are changing<\/a><\/li>\n<li><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/05\/Lapse-Analysis.pdf\">Lapse Analysis<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Bonuses:<\/p>\n<p><a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/wp-content\/uploads\/sites\/497\/2021\/03\/Eating-Rights.pdf\">Eating Rights<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Behavioral Weight Management 1 &#8211; Introduction and Healthy Plate Overview Harvard Healthy Plate with food lists SMART Goals Beverage Guidelines &nbsp; 2 &#8211; Habit Change and Tracking Changing Habits Learning Center Sample Food journal &nbsp; 3 &#8211; Meal Prep, Shopping, and Cooking Eat Healthy On A Budget Sample Grocery list Healthy Food Prep Tips\u00a0 Meal &hellip; <a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/group-session-handouts\/\" aria-label=\"Read more about Handouts &amp; Worksheets\">Read more<\/a><\/p>\n","protected":false},"author":122117,"featured_media":0,"parent":3732,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-3950","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Handouts &amp; 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