WEEK 3
Action Plans
📸 Feel free to take screenshots of the action plans below, so that you have them on your phone.
Again, you can also write your own or add thought processes :)
Respecting Appetite AP
1. What am I having an appetite for?
2. What are meals or ingredients I would finally like to eat/try out?
3. Everything is allowed here. I am healing, so I no longer want to label or judge my food choices because that will keep me disconnected.
4. Even if this may feel scary now, honoring my appetite will help me build trust and take certain foods off the pedestal, which will lead to moderation.
5. So all I focus on now is to feel satisfied and eat what I am truly in the mood for right now.
Respecting Fullness AP
→ Check in half way through your meal
1. Am I experiencing the same intense hunger signals as when I started eating?
→ Yes = continue eating
2. This may be more than I am used to, but I am still hungry, so I keep eating until my physical hunger signals lessen
→ No = second check in:
2.2. My hunger lessened. What kind of fullness am I experiencing? (additional video: slightly satisfied, satisfied…)
3. I am allowed to continue eating any time
→ wait for a few minutes
4. I can have this meal again later, tomorrow…, there is no limitation. Am I still hungry or do I feel recharged and can now stop eating?
5. How do I feel, and why? (If negative, remind yourself that you are practicing. Understanding and respecting your fullness is a matter of repetition; this will come naturally soon.)
Physical or Appetite Hunger 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.