How To Apply Your Weight Loss Plan To Your Life

You've learned what The 6 Stages Of Losing Weight are.

Check.

You've learned what The 2 Root Causes Of Overeating are.

Check. 

You've learned How To Create Your Weight Loss Plan and you've taken the time to create yours. 

Check.

Now what? 

Well, now you'll learn how to apply your weight loss plan to your life.

The first 2 weeks tend to be the most uncomfortable because you're basically changing your habits, your routines, your lifestyle. So, be kind to yourself during this time and expect that you'll feel uncomfortable. 

There's 3 amazing tools that you can use to start to take action on your plan.

Tool #1: The Hunger Scale

Remember, the plan you created for yourself is a plan you've committed to for the rest of your life. It's your new healthy lifestyle that you're learning how to apply to your life.

So, the short term diet mentality is gone and the long term healthy lifestyle mentality is here to stay. 

With that said, it's important you start to pay attention to your body and it's clues. Like, when you're full and when you're hungry. And that's exactly what The Hunger Scale is designed to help you do. 

Here's a visual of it. 

When you eat, imagine this scale in your head (or you can print it out and keep it with you). Start paying attention to your body and where you are on this scale. 

The goal is to eat between -4 and +4 at each meal. 

As you start to use this scale, it'll probably feel a little weird. But keep practicing using it and over time you'll have a clear picture of where you are on the scale.

Tool #2: Food Journal 

Become like a scientist. 

Remove all emotion from your plan. 

Your plan is your experiment. And you are now a scientist. 

Start to test your experiment and gather data.

So, what does this look like?

You'd basically take 30 seconds before and after each meal to write a few things down. 

Here's a visual of a Food Journal you could use if you decide to eat 2 meals a day.

You'd write down the day, the time you ate each meal, the food you planned to eat, the food you actually ate (if different than your plan), where you are on The Hunger Scale before and after you ate. 

Simple as that. 

This is your data and your plan is your experiment. 

After each day, you'd take a look at your Food Journal and quickly analyze the data by asking yourself these questions:

  1. Did I eat the food I planned? 
  2. Did I eat -4 to +4 at each meal? 
  3. Do I feel physically good or bad after eating this food?
  4. Do I want to keep the food I planned this week on my plan for next week or remove it? 

Again, become a scientist. Remove all emotion from your plan. Your plan is your experiment. And you are now a scientist. Start to test your experiment and gather data so you can make informed decisions about what foods are best for you and your body.

Tool #3: Urge Journal

Urges to eat basically come from two different places. 

First, when you're physically hungry and your body is telling you to eat. This feels like an urge. 

And second, when you're not physically hungry but your brain it telling you to eat. This also feels like an urge. 

Both feel like an urge but if you're paying attention to your body and it's clues, the urges will feel different. 

When the urge comes from your body and it's physical hungry, eat! 

But when the urge comes from your brain, you have a decision to make. You can give into the urge and eat or you can practice allowing that urge.

I recommend you practice allowing it.

Basically, you're just letting that urge feeling be there instead of reaching for the food. It's like a slightly uncomfortable feeling in your body but it will pass even if you don't eat the food. 

If you've allowed the urge to be there and you haven't given into it, then write it in your urge journal. 

Here's a visual of an Urge Journal. 

You'd write down the day, the time your urge starts, and the time your urge ends. That's it. 

Once you've accumulated 100 or so of these allowed urges, you'll feel a lot different. Seriously. It's hard to explain, but you'll basically have a lot less desire or urges to eat the food when you're not physically hungry. 

The Wrap-Up

You've learned what The 6 Stages Of Losing Weight are.

You've learned what The 2 Root Causes Of Overeating are.

You've learned How To Create Your Weight Loss Plan and you've taken the time to create yours. 

And now you've learned how to apply your weight loss plan to your life. Use The Hunger Scale, a Food Journal, and an Urge Journal to track your progress. And remember to become a scientist and analyze the data. 

You got this.

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