Phase 4

Changing how you feel about food


Phase 4 is focused on helping you improve the way you eat, becoming more mindful of your eating behaviours and breaking the control food has over you.

  • Your first task in this phase is to go through the self assessment sheet in the downloadable pdf below, and have a honest reflection of the last 7 days
  • Have a think about the quick wins you set yourself and if you are ready to build on them further or if you need to scale them back
  • Share an overview of your week in the group, along with how you are going to become a better you next week


In this PDF you can find the questions you need to reflect and evaluate your progress and state of mind over the last 7 days.

Download the guide

Why do you eat the way that you do

The approach people tend to take to losing weight and improving their health is to go on a ‘diet’.

The reality is though that dieting doesn’t work, it is a quick fix to what is essentially a long-term problem.

That’s why what we need to do is move you away from dieting altogether, and instead move you towards a way of eating where nothing is restricted or off limits.

  • Task: Rather than overhauling your entire diet at once, instead you are going to start by focusing on one meal
  • Choose the meal that is going to be the easiest to get right, and focus on it for the next two weeks, while actively finding ways to improve other meals, as well and ensuring you continue with the foundations
  • After two weeks move onto the next meal, while continuing with what you have done, then two weeks after that the next
  • By approaching improving your diet in this way, in 8 weeks you’ll have completely changed your eating habits and behaviours, without feeling like you have given anything up, or adding extra pressure on yourself

Relationships with food

Everyone has their own relationship with food, and these can vary from fuel to reward, comfort, escape or even punishment.

We aren’t just confined to one either, as these can quickly change depending on our mood, emotions, environment and other factors in our life.

Understanding your relationships with food and what triggers you to respond the way that you do will be the first step in the right direction of taking back control.

  • Take one of your limiting beliefs and spend some time going through the process and moving towards letting this go
  • This will require you being 100% honest with yourself, and there is no exact time frame on how long this takes, as it will depend entirely on what you need to learn, and how you respond to the learnings
  • From that I want you to set yourself a task, take action and test how you respond
  • You can repeat this as many times as you like, with as many different limiting beliefs as necessary
  • I highly advise that you return to this process over time, as this will be a central part in helping you move forward
  • Download the pdf below which will guide you through the process

Evaluating your food diary

In this PDF you you’ll find the exact steps and questions you need to go through to evaluate your food diary.

Download the guide

Improving relationships with food

A big part of improving relationships with food will come down to recognising your triggers, overcoming the beliefs that are holding you back and finding out exactly what you eat the way you do.

Once you do that you will get a positive shift that will allow you to start breaking the control food has over you, develop healthier habits and changing how you respond to different situations, emotions and circumstances.

  • At the very core this all comes down to your mindset
  • You can also change your environment, put more of a focus on preparing your own meals, and avoid triggers

Mindful eating

Mindful eating is all about becoming aware of and learning to listen to the signs and signals your body is sending you.

This will allow you to start recognising when you are hungry, full or eating as a response to habits, emotions or your surroundings.

Becoming more mindful of your behaviours will play a central role in your success in relation to what you eat.

  • Becoming more mindful takes focus, so here’s what I want you to do:
  • Going into a meal rate your hunger level out of 10, with 1 being starving and 10 being stuffed
  • Take a moment to think how you are feeling, mentally, emotionally and physically
  • Focus on the meal undistracted, chewing slowly and maybe even putting fork down in between bites
  • Thinking of your hunger levels throughout and how they are changing
  • Aim to stop when satisfied or 80% full if you are trying to lose weight (remember it takes 20 to 30 min for brain to recognise when full )
  • At the end of the meal rate your fullness level on same 1 to 10 scale and then rate it again 30 minutes later
  • And also take note of how you are feeling ; Energetic? Sluggish? Bloated? Content? Headache free?
  • And make notes on how certain meals affect how you feel for certain activities or the rest of the day; Maybe that banana helps improve your workout or a certain meal keeps you full for hours
  • The more you do this the more you will become aware of your body and the signs it shows you


I tend to find that a lot of people can eat really well during the day, then as soon as night time hits they start snacking and falling into old habits.

If this is a problem you struggle with, then a big part of changing that will come down to improving your relationships with food, placing yourself at cause and changing your triggers.

There are however other strategies and approaches you can use to start getting night time snacking under control.


In Phase 4 you did a large amount of reflection on why you eat the way you do, what triggers your behaviours and how you respond to different situations or emotions.

Moving forward it is essential to continue being aware of these behaviours, and from there actively placing yourself at cause and changing how you respond to them.

This weeks tasks before moving on are:

  • Start focusing on one meal (the easiest to get right) and aim to make it as healthy as possible each day, while actively trying to improve your other meals
  • Make sure you continue working on the foundations and building on your new quick wins and goals you have set yourself
  • Continue placing yourself at cause and actively finding ways to move away from being at effect
  • Ensure you follow your plan and if needed spend a few minutes each morning planning ahead for the day