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.
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.
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.
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.
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.
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.
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.
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.