Implementing Lesson 15:

If you were able to follow all of the lessons and implement all the tools and you are finally balanced, free from emotional eating and confident in your ability to control your actions related to food then you can track your progress implement the following steps:

  1. Once you learn to look at your weight and food objectively then you can weigh yourself daily or weekly and it won’t make any difference how you feel however it will help you track your progress and make adjustments accordingly.
  2. Don’t weight yourself, if the scales are going to make you feel depressed and then lead to more binging.
  3. Understand that it is perfectly natural for the weight to fluctuate 0.5-1kg up and down depending on how much fluids you had, how much sleep you had, what you ate for dinner and if you have your period.
  4. When you are making adjustments, you are simply doing more of what works and less of what doesn’t work.
  5. If it feels like the emotions want to take over, try and regulate yourself with logical data.

If you are stuck and cannot move forward, implement these steps:

  1. Complete the Overcoming obstacles questionnaire
  2. If you are too busy to take action, then create the time you need to get the results you want by removing things from your life that will not help you to move forward: watch less tv, cut back on your social life, less or no social media, try waking up earlier or staying up a couple of hours longer.
  3.  Unsubscribe from every email list, delete all the apps from your phone especially social media, stop texting, remove all notifications from your phone, etc.
  4. Make a list of things you need to do on a daily basis, number them by priorities and then prepare a daily schedule.

Homework:

Welcome to your Mindset & Body Coaching Lesson 15

1. Your full name

2. Did you complete today's coaching lesson? If not, why not?

3. Did you exercise today? If not, why not?

4. Did all of your food choices make you feel satisfied today? If they didn't, how can you do better next time?

5. Did you binge today (eat an insane amount of food in one sitting)? If you did, what did you binge on and how much did you eat? If you didn't, go to question 10. 

6. If you binged, do you know why? What foods are you trying to restrict or control? What was the conversation in your head? What emotions did you feel before the binge? And how did they affect your binge?
7. How can you change that conversation in your head next time? What habits can you change to help you move forward? And how can you manage your emotions better next time instead of eating?
8. How did you feel after the binge?
9. What strategies did you use to help you move on? And how long did it take you to move on?
10. What improvements can you celebrate today?

11. Do you have any questions regarding today’s lesson?

12. How do you feel after completing it?

13. Did you listen to and looked at your Daily mindset and affirmations today? If not, why not and when will you do it?