Welcome!
The 12-Day Weight Loss Doesn’t Have to Suck Challenge!
Tools: “Break the Spell” & “Take 5”
When have you felt "under the spell" of food? What physical and mental signs tell you that you're in this overeating trance?
How might physically moving away from food for just 5 minutes change your eating experience? What could you do during that pause?
Which meals or eating situations would benefit most from the "Take 5" method? How will you remind yourself to use it?
Journal Prompts/Questions to Ponder:
All I have to do is practice the tools in my tool belt, and I will unlearn the habit of overeating.
I can look out for when I am “under the spell” of food and simply pause.
Taking 5 minutes to check in with my body gives me the space and freedom to make choices I love.
Day 11 Power Statement:
Your body is telling you it's truly hungry when:
Your stomach feels physically empty
You notice gentle growling or gurgling
You're getting distracted from what you're doing
The hunger sensation isn't going away
A simple meal (like a sandwich) sounds good
Listening to Your Body for Weight Loss
You’re probably not actually hungry if:
You'd eat chips but would turn down vegetables
You're just worried about getting hungry later
You're "wondering" if you're hungry
You're craving one specific food
No physical hunger signals - just want to eat
Quick tips for success:
Take a 5-minute pause halfway through your meal
Put your fork down between bites
Remember: There's always more food coming when you're truly hungry again!
It's okay if you overeat sometimes - just notice and adjust next time
Be kind to yourself as you practice this new skill
You're at that perfect "satisfied" spot when:
Your mind starts wandering from your food
You could comfortably go for a walk
Your stomach feels content but not stretched
You're questioning if you need more
You'll probably be good for 3-4 hours
Ready for More?
If you have any questions, please email kimberly@kimberlyseversoncoaching.com