Implementing Lesson 1:

  1. Decisions about how you will handle challenging situations and how much pleasure you will get from indulging in food is often based on inaccurate predictions of future feelings.
  2. It’s not about what you can get in life, but it’s about achieving and keeping balance, peace and beauty on the inside!
  3. Focus on long term benefits instead of instant relief and satisfaction.
  4. There are two aspects affecting emotional and binge eating, one is the physical (move and eat delicious nutritious food that satisfies you WITHOUT RESTRICTIONS) and another one is emotional (learn to manage emotions, develop a new mindset and habits).
  5.  You don’t get new results with old actions, so let go of the “old ideas” of losing weight which have never worked for you!
  6. Every morning when you wake up, ask yourself: What am I grateful for and what am I proud of?
  7. Change your posture, tone of your voice and how you move (back straight, head up, chest up and smile more often).
  8. Take full responsibility for your past, present, and future. It’s time to stop blaming others or your circumstances, victims never achieve anything other than pity.
  9. Embrace resistance (the negative voices in your head), that’s a sign that you are “growing as a person” and getting out of your comfort zone.
  10. Less resistance, less change, less results.
  11. Start working out daily (most days of the week) to feel good from the endorphins and to have more energy.
  12. Let go of all restrictions and limitations regarding food and choose foods that satisfy you.
  13. If you can, start implementing the nutrition guide (all 3 macros for each meal) to achieve balance and reduce the urges to binge.
  14. Start meditating and deep breathing 20 minutes a day.

Today’s homework:

Welcome to your Day 1 Questionnaire & feedback

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? If you did, were you mindful, what did you binge on and how much did you eat? If you didn't, go to questions 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?