WEEK 1

Action Plans

📸 Feel free to take screenshots of the action plans below, so that you have them on your phone.

You can also write your own or add thought processes because you know best what’s going on in your head.

These action steps will help remind you how to change your thinking. Current thought processes may come up that can influence your behavior. Since we want to change that, we first need to change/debunk negative thoughts.

Feeling Hunger AP

1. Am I experiencing physical hunger signals?

→ Yes = eat

2. Since I want to reconnect to my inner hunger signals, I will respect that need and eat. It doesn’t matter if I’ve just eaten or if it’s not time yet.

→ No = wait

2. It’s okay to wait. If I am not hungry, I am not restricting; I am simply respecting my hunger signals and will react accordingly. Right now I am not hungry, so I will eat when I am.

3. I no longer follow any eating times.

4. I am focusing on listening to my hunger to be reconnected with it, so that soon this comes intuitively and I can easily honor my hunger signals.

5. How do I feel, and why? (If negative, remind yourself that respecting your hunger signals is a big step closer to living food freedom. Shift to the positive progress).

Physical or Appetite Hunger/Snack AP

1. Am I physically hungry or do I have an appetite?

2. Everything is allowed here, and I won’t judge my decision (even when not hungry and I crave a donut for breakfast)

3. I am learning to understand and follow my inner cues, so I will respect them.

4. I am not only eating to provide my body with physical energy. My appetite hunger is just as important.

5. Check in how you feel while eating and after.