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