Welcome!

The 12-Day Weight Loss Doesn’t Have to Suck Challenge!

What to Do When You “Mess Up”

  • Think about your most recent slip-up with eating. What thoughts and emotions followed? How did these affect your next food choices?

  • How would responding with curiosity instead of self-criticism change your experience after a setback?

  • What's your plan for rebounding faster after your next slip-up? What specific action will you take to get back on track?

Journal Prompts/Questions to Ponder:

My slip-ups are learning opportunities, not reasons to give up.

My ability to rebound quickly is my superpower in weight loss.

I don't need to wait for tomorrow to make my next choice the right one.

Day 9 Power Statement:

Listening to Your Body for Weight Loss

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

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

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

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

Ready for More?

If you have any questions, please email kimberly@kimberlyseversoncoaching.com