WEEK 2 CHALLENGE
No Ideal + Hunger + Fullness Reconnection
Day 1-7
Moving Past The Ideal to Honor Hunger + Appetite (Challenge 4)
🔔This challenge is designed to build awareness and shift your mindset about "perfect eating." I’ve noticed that you have a set idea of what to eat and how much, but this approach doesn’t always come naturally.
To help heal your relationship with food and move toward intuitive eating, I encourage you to let go of rigid ideas and instead make decisions in the moment. Your hunger and appetite will change daily, especially as a woman, so tuning in to your body’s needs each day is essential.
Continue to listen and honor your hunger + appetite. When you notice judgment around meal times (or foods), ask yourself why and be honest.
Reflect on diets you’ve followed in the past to see if any lingering judgment remains. For example, if you used to follow a low-carb diet, you may still unconsciously judge carbs, even if you're not consciously restricting them.
Challenge your eating times: if you’ve just eaten and feel hungry again, don’t judge or delay it—act on it (with a snack for instance), but also recognize any guilt that you feel. Identify where that guilt comes from (the thoughts), and then debunk it by reminding yourself of the truth: there is no perfect way of eating that you must follow. It’s only a false sense of control that creates more pressure and, ultimately, the urge to overeat.
Finally, remind yourself that you are unique. Your tastes and needs are different from others, and they can also change over time. What you like this month might shift next month, and that’s perfectly normal.
✅ This video is a great addition to our chat on the last call. Satiation is so important and this week i want you to further honor your appetite, so that we can reach satiation.
No need to do it perfectly, try to respect it whenever you can :)
Day 3 - 5
Feeling Fullness (Challenge 5)
🔔 The goal of this exercise is to help you feel your inner fullness and become familiar with recognizing it. I’ve included a video below explaining this further, including your "fullness window."
Right now, you may be used to eating based on set times, but we aim to move away from that by focusing on eating when you feel true hunger or appetite, regardless of time. This shift allows you to tune into your body’s signals, so it’s your body, not the clock, that guides when to eat next! 😊
Over the weekend, focus on feeling your fullness.
I won’t give you tips like chewing a certain number of times or sitting at the table. Instead, pay attention to your fullness signals (mental and physical signs listed below) by stopping, checking in, and asking yourself the AP questions, answering honestly.
Why not the usual tips like sitting at the table or not watching TV? I want you to practice eating in your normal environment, not in an exceptional setting. I eat while watching something or working all the time and no longer overeat. However, it’s important to pay attention to your signals, so as long as you do that, you can eat standing, watching your favorite show, etc. 😊
Physical Signs:
Increased Energy: You may start feeling more energized rather than sluggish/weak.
Slowed Eating Pace/Pause: You naturally slow down as you become more satisfied. You might even pause more often or get distracted more easily (for example, checking your phone and stopping eating to answer a message, as eating is no longer your top priority when you feel fuller and more satisfied). You find yourself naturally pausing or putting down your utensil, feeling content rather than driven to keep eating.
Comfortable Stomach: A sense of ease and calmness in your stomach, without tightness or discomfort.
Reduced Cravings: Your desire for more food or specific tastes diminishes. You might feel unsure or ‘whatever’-mood.
Satiated Appetite: Food starts to lose its appeal, even if you continue to eat. Especially when you eat something you were really in the mood for, it’s not as delicious as it was when you started.
Light Burping: A light burp can be a subtle sign that your stomach is full ☺️
Mental Signs:
Less Focused on Food: Your thoughts begin to shift away from the meal or snack. For example, you might mentally shift your focus to something else, like the text message mentioned above.
Increased Awareness: You become more aware of your surroundings and less preoccupied with eating. Like when watching a show, you start to pay more attention to the show itself, whereas before you were more focused on your food, its taste, and so on.
Emotional Calmness: A sense of contentment and satisfaction replaces any previous anxiety about eating.
Shift in Interest: Your attention may start to wander to other activities or tasks. You might think about when to do the laundry or remember that you need to book a table for dinner this weekend.
Decline in Taste Intensity: The flavors are less vibrant or exciting as you continue eating.
Satisfaction: A clear feeling that you've had enough and don't need more (which will become more obvious with continued practice and trust-building).
→ Don’t focus on being able to stop easily yet, we do that next week
Day 6 and 7
Respecting Fullness (Challenge 6)
🔔 After better understanding your fullness and what that actually feels like, we now want to practice stopping with ease.
We go into the spitting habit next week, but before we do that, we have to practice stopping to eat at comfortable fullness first, so that you don’t even have to get to the spotting habit.
This challenge is the most important when it comes to being able to just stop eating. In practice, you rebuild trust and understanding of your inner fullness.
It’s crucial to remember challenges 1 and 2 (no limitations + satiation) because we often continue eating when we feel restricted and not satisfied.
When you eat, check in with yourself (Action Plan) and remind yourself that you can have more whenever you like: in 30 minutes, 3 hours, or anytime.
→ Video 2 linked above is an addition to this challenge
✅ And more videos below ↓