No BS Checklist

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no bs weightloss courseWorksheets

No BS ChecklistUse this Checklist to track your progress through the No BS WeightlossCourse. The worksheets for each lesson are noted here. You can check themoff as you complete them.MODULE 1: WEIGHTLOSS BASICSUnit 1: Setting Yourself Up For Weightloss SuccessWorksheet: How To Best Use The No BS Weightloss ProgramWorksheet: My No BS ChecklistUnit 2: Intro to the No BS PlannerUnit 3: Basics 101Unit 4: Doable 24 Hour PlansUnit 5: Doable Hunger Method: Am I Hungry?Worksheet: Doable Hunger Cheat SheetWorksheet: Testing Doable HungerUnit 6: Doable Hunger Method: Have I Had Enough?Unit 7: What Should I Eat?Worksheet: Good Better Best WorksheetUnit 8: Weightloss Basics Next StepsMODULE 2: UNLOCKING YOUR DIET BRAINUnit 1: Diet Brain vs. No BS BrainUnit 2: How Your Brain WorksUnit 3: The Power of JournalingUnit 4: Understanding the Think-Feel-Do CycleUnit 5: Believing Something NewUnit 6: Feelings 101Unit 7: Feeling a Feeling No BS Weightloss ProgramNo BS ChecklistPage 1

Worksheet: Feeling a FeelingUnit 8: How To Do Shit You Don’t Want To DoWorksheet: Creating a New HabitWorksheet: Ideal DayUnlocking Your Diet Brain Next StepsMODULE 3: HOW TO STOP OVEREATINGUnit 1: Intro to Sabotage and UrgesUnit 2: Being a Judge vs. Being a ScientistWorksheet: Judge vs. ScientistUnit 3: You Aren’t BrokenWorksheet: Unwinding Your Food StoriesNo BS Planner: 24 Hour AssessmentNo BS Planner: Discovery WorksheetUnit 4: Why We OvereatUnit 5: The Food Habit CycleWorksheet: Successful Urge WorksheetNo BS Planner: Doable 24 Hour PlanNo BS Planner: 24 Hour AssessmentNo BS Planner: Discovery WorksheetNo BS Planner: Journal pagesNo BS Planner: Habit TrackerUnit 6: Deconditioning UrgesWorksheet: Successful Urge WorksheetNo BS Planner: Discovery WorksheetUnit 7: Breaking UrgesWorksheet: Successful Urge WorksheetWorksheet: Planning for Urges WorksheetUnit 8: Managing OvereatingWorksheet: Feeling a Feeling No BS Weightloss ProgramNo BS ChecklistPage 2

Worksheet: Managing Overeating Cheat SheetUnit 9: What is Self-Sabotage?Worksheet: Breaking Self-Sabotage WorksheetUnit 10: Understanding Urges Next StepsMODULE 4: STAYING ON TRACK FOR LIFEUnit 1: I F’ed Up. Now What? How To Get Back on TrackNo BS Planner: Discovery WorksheetUnit 2: Plans for When You Feel Like ShitWorksheet: Sample Plans For When You Feel Like ShitUnit 3: How to Have a Weekend, Not a “Weak-End”Unit 4: Taking No BS on the RoadWorksheet: Eating Out Cheat SheetUnit 5: Conquering the ScaleNo BS Planner: Weekly Weigh In AssessmentUnit 6: Stalls and PlateausNo BS Planner: Habit TrackerUnit 7: When It’s Time to Level UpUnit 8: Love Your Body at Any SizeUnit 9: Your Future SelfWorksheet: Future Self LetterUnit 10: Staying On Track Next Steps No BS Weightloss ProgramNo BS ChecklistPage 3

HOW TO BEST USE THE NO BSWEIGHTLOSS PROGRAMThere are three types of No BS Women. You might be a Bottom Line Bitch, aModeration Mama, or a Deep Dive Diva. Read about each type below, thenselect the category and checklist that feels right for YOU.BOTTOM LINE BITCHThis is perfect for anyone with a busy schedule.Your job is to keep it simple. Use your planner each day on your own. Gothrough the No BS Weightloss Course during the time you have available. Asyou do a lesson do the worksheet. If you have any questions you can visit AskCoaches.C H E C K YO U R E M A I LMake sure you’ve received two emails f rom us: Welcome Log In Emailand 2nd Welcome Email.If you haven’t received two emails, let us know [email protected] all emails to your SAFE SENDER lists.GET SET UP. COMMIT.I have ordered or printed my No BS Planner.I have made my f irst Doable 24 Hour Plan.Each day I will use my No BS Planner. The time I will plan is: .I will take my starting weight and measurements and record them inmy Planner.I will weigh in each Friday. No BS Weightloss ProgramHow To Best Use The Program

MODERATION MAMAThis is perfect for the member who can make more time to use thesupporting systems in No BS.You want to spend 30-60 minutes a week listening to our recorded calls whilecompleting your No BS Weightloss Course. You do best watching andinteracting “just enough.”Visit the Facebook group for community support and Ask Coaches when youhave questions.C H E C K YO U R E M A I LMake sure you’ve received two emails f rom us: Welcome Log In Emailand 2nd Welcome Email.If you haven’t received two emails, let us know [email protected] all emails to your SAFE SENDER lists.GET SET UP. COMMIT.I have ordered or printed my No BS Planner.I have made my f irst Doable 24 Hour Plan.Each day I will use my No BS Planner. The time I will plan is: .I will take my starting weight and measurements and record them inmy Planner.I will weigh in each Friday.I will start the No BS Weightloss Course on .OTHER WEIGHTLOSS RESOURCESI have downloaded the private member podcast.I plan to join the No BS Facebook group (link coming soon).I have reviewed the No BS Training Calendar. No BS Weightloss ProgramHow To Best Use The Program

DEEP DIVE DIVAThis is perfect for the member who is ready to cannonball into the deep endof the No BS pool.You likely have a lot of time in the car or you are at a place in life where youcan set aside time to study YOU. You thrive on interaction and being heavilyinvolved.You want to use all the resources in No BS. Plan to spend all the time youwant each week listening to our recorded calls while completing your No BSWeightloss Course.Visit the Facebook group for community support and post away. Use AskCoaches for questions and coaching.C H E C K YO U R E M A I LMake sure you’ve received two emails f rom us: Welcome Log In Emailand 2nd Welcome Email.If you haven’t received two emails, let us know [email protected] all emails to your SAFE SENDER lists.GET SET UP. COMMIT.I have ordered or printed my No BS Planner.I have made my f irst 24 Hour Doable Plan.Each day I will use my No BS Planner. The time I will plan is: .I will take my starting weight and measurements and record them inmy Planner.I will weigh in each Friday.I will start the No BS Weightloss Course on .I will set aside minutes each day to work on No BS. No BS Weightloss ProgramHow To Best Use The Program

OTHER WEIGHTLOSS RESOURCESI have downloaded the private member podcast.I plan to join the No BS Facebook group (link coming soon).I have reviewed the No BS Training Calendar and decided which calls Iwant to listen to.I have joined an Accountability Group.I have asked my f irst Ask Coaches question. No BS Weightloss ProgramHow To Best Use The Program

Doable Hunger Cheat SheetHow do you know if you’re really eating when you’re hungry and stoppingwhen you’ve had enough?This Doable Hunger Cheat Sheet will help you pinpoint hungry and enoughso you can lose your weight and feel great.You can use some of these cues or you can add your own. Use this as astarting point.You are not yet hungry if you think and feel these things:You “wonder” if you’re getting hungry.A particular food sounds good right now.You crave a snack but wouldn’t eat a bowl of broccoli.You’re worried you’ll get hungry soon.Signs you are hungry and ready to eat:Your stomach feels slightly empty.You might have a little bit of a gurgle.You begin to feel a little distracted.You begin to think “I’m getting hungry. I’m about ready to eat.”Your hunger feels doable. It doesn’t feel urgent or shaky.Signs you have had enough:You’ve lost the focus on your food. Your mind wanders.You’re not full, you are satisf ied and physically ready to stop eating.There’s no bloat.You might even sigh or sit back f rom the table. No BS Weightloss ProgramDoable Hunger Cheat Sheet

You begin to wonder if you need another bite or two.Signs you have passed “I’ve had enough”:You have the thought “I shouldn’t have eaten those last few bites.” Youare physically full and have heaviness in your belly.You have some bloat and are uncomfortable.You need to unbutton your pants or get out the stretchy pants. No BS Weightloss ProgramDoable Hunger Cheat Sheet

Te s t i n g D o a b l e H u n g e rHere are some of the ways you can test doable hunger.Don’t eat your f irst meal until 10am or later. Wait for TRUE PHYSICALHUNGER and note if hunger comes and goes through the morning.Ask yourself these questions:Hunger physically felt like My emotional hunger SOUNDED like Allow yourself to feel hunger for an extra 15-30 minutes, then eat lunch ordinner. Choose one meal to practice this.Ask yourself these questions:Do I want to keep the thoughts I think when I'm getting hungry? Whyor why not?What thoughts do I want to practice going forward while I wait forhunger?When you f irst feel a sign of hunger, drink a bottle of water. After 15-30minutes, assess your hunger again. This is a great way to see if you arereally hungry, or just thirsty.Ask yourself these questions:After I drank my water, I noticed this about my hunger:What did I learn f rom this exercise? No BS Weightloss ProgramTesting Doable Hunger

Here are some ways you can test whether you’ve had enough.Leave behind 2-3 bites at every meal including snacks. Do the math!That’s up to 63 bites NOT EATEN over a week’s time.Ask yourself these questions:Was it easy or hard to leave behind bites? Why or why not?Did I notice a change in my satisfaction? In what ways?Go out to eat and only eat half your meal. This teaches you to lookdifferently about restaurant portions. Most restaurants, even the healthymeals, are typically the serving size of 2-3 meals.Ask yourself these questions:What were your thoughts when you only ate half?Did you like your thoughts? Why or why not?Serve your food in a small bowl. When the bowl is empty, wait 10 minutesbefore deciding whether or not to get seconds. Ask yourself “Have I hadenough? Why or why not?” before you get up for more.Ask yourself these questions:Did your thinking make it easy or hard for you to do this?Did you stop after one bowl? Why or why not? No BS Weightloss ProgramTesting Doable Hunger

Good Better Best WorksheetThis worksheet will give you ideas for your Good, Better, and Best foodchoices. First, let’s review the categories.Good foods are the foods that you just love. Their only purpose in life is togive you oral pleasure.Better foods are the foods that taste great, make you happy and help yourass lose some weight.Best foods are the trifecta! They taste amazing, help you lose weight andyour body feels amazing when you eat them.In the table below, start creating your Good, Better and Best food lists. Besure to use the second page too.GOODBETTERBESTEx. Deep dish meat lovers pizzaEx. Thin crust pepperoni pizzaEx. Cheeseburger and friesEx. Cheeseburger and side salad Ex. Hamburger, no bun, sidesalad No BS Weightloss ProgramGood Better Best WorksheetEx. Thin crust veggie pizza

GOOD No BS Weightloss ProgramBETTERGood Better Best WorksheetBEST

Feeling a FeelingThink about what you are feeling right now.Write your most predominant feeling here. NAME the feeling. One Word.OPEN yourself to feeling this feeling. Watch yourself want to distract f rom it.What’s one thing you can tell yourself that keeps you OPEN to the feeling?Close your eyes. Sit quietly for one minute. WITNESS what your body feelswhen it is feeling this feeling.When the minute is over, describe the physical sensations in detail below.My throat feels:My chest feels:My heartbeat feels:My breathing feels: No BS Weightloss ProgramFeeling a Feeling

My stomach feels:My body temperature feels:My hands/feet feel:This is exactly how you process any feeling. You sit. You notice the sensations,and you see how the feeling actually feels. No BS Weightloss ProgramFeeling a Feeling

Now, let’s generate a feeling on PURPOSE. Choose a feeling you want to feel.I often choose happy, love or satisf ied. Just choose a feeling you want to feelon a regular basis.Write that feeling here (pick one):Decide that you are OPEN to feeling this feeling.Now close your eyes. Sit quietly for one minute picturing times you’ve feltthis feeling or how you imagine it would be to feel it.Sit quietly for one more minute and WITNESS what your body feels when it isfeeling this feeling.Describe how your body feels when you visualize that feeling:My throat feels:My chest feels:My heartbeat feels:My breathing feels:My stomach feels: No BS Weightloss ProgramFeeling a Feeling

My body temperature feels:My hands/feet feel:Now you’ve CREATED a feeling. Do this with any feeling that you want to feelmore often so you get familiar with how it feels in your body. This alsoteaches you that feelings can be generated with your mind at any time. No BS Weightloss ProgramFeeling a Feeling

Creating a New HabitTo WANT to do something new, you have to make it EASY, stop talking shitabout it, and DECIDE that it’s worth the suck of creating a new process orhabit.STEP 1: Name it.This is the habit I want to change:Here’s why I want to change it:This is the NEW habit I’m ready to work on creating:Come up with your f irst EASY step to making this a new habit. No BS Weightloss ProgramCreating a New Habit

STEP 2: Take the suck out of it. Remind yourself WHY you have decided tochange this habit. Ask yourself “Can I just .?” Write about what it will take tojust move that one step forward.STEP 3: Once you have nailed that f irst small step, what next small step canyou take? Repeat this step as many times as you need in order to create yournew habit.What’s going to be better when you take this step? No BS Weightloss ProgramCreating a New Habit

STEP 4: How can you remind yourself each day of the new step you aretaking? (For example: Reward yourself with pride and a great conversation.Give yourself a pat on the back.) No BS Weightloss ProgramCreating a New Habit

CREATING MY IDEAL DAYDATEKnowing the type of day you dream of is powerful. Remember, your life must remain the same (soyou still have your typical commitments like work and family). But, you can design an ideal life thatmeets these commitments.Morning Routine:AMPM:Wake Up TimeEvening RoutineAMPMBed TimeIF YESWhen and howoften?What sounds fun?:AMPM24-Hour PlanYESORNOIF YESWill I spend time withfamily/friends?When?:AMPMHow?Daily Self-CareDescribe how you ideally want to eat. For example: At the table, never standing or in my car, always from plateversus a carton, I put my fork down between bites.What else do I do in my Ideal Day?In what ways am I already living my Ideal Day? List the things I like that I already do.Is there anything I can stop doing each day to help me create my Ideal Day?C R E AT I N G M Y I D E A L DAY

CREATING MY IDEAL DAYDATEWrite out an ideal day. Remember, this is what you are working M3PM4PM5PM6PM7PM8PM9PM10PMC R E AT I N G M Y I D E A L DAYNOTES

Judge vs. Scientist WorksheetFor most people, overeating is a character flaw. They think things like “Ishould know better” or “I’ll never lose weight eating like this.” They becomethe JUDGE of their overeating.It’s time to unlearn being the judge of yourself and decide to become thescientist of your overeating patterns and habits.Pretend you just had an overeat. Write down what a JUDGE would say on theleft side of the table, and then write down what a SCIENTIST would say on theright.The Judge would say or do these things:(For example: I’ll never lose weight like this.) No BS Weightloss ProgramThe Scientist would say or do these things:(For example: I’m ready to figure this out.)Judge vs. Scientist

How do the two sides FEEL different?What would you DO differently if every time you overate, you put on thescientist’s lab coat instead of the judge’s gown?Do you think your weightloss would be faster or slower? Why? No BS Weightloss ProgramJudge vs. Scientist

U n w i n d i n g Yo u r F o o d S t o r i e sWhat have you always told yourself about food?What did your experiences in childhood teach you about food?What rules do you have about food?This is how your food habits start. Seeing how you were taught to think aboutfood is super important to know as you begin unwinding the stories.You are now the babysitter of your brain. Get the lab coat out and startexamining these thoughts as you watch the next few lessons. No BS Weightloss ProgramUnwinding Your Food Stories

24-HOUR ASSESSMENTDATEACTUAL FOODDOABLE HUNGERBREAKFASTAte when hungry?Stopped at enough?LUNCHAte when hungry?Stopped at enough?DINNERAte when hungry?Stopped at enough?SNACKAte when hungry?Stopped at enough?Are there any excuses I am using to eat? If so, list one and what could you think instead when theexcuse comes in?Did I follow my 24 Hour Plan? Why or why not?What were today’s signals that I was hungry and that I had enough?Did I follow them? Why or why not?What can I do to make weightloss easier for myself tomorrow?Today, I am worth this work. Here’s why.Three things I did right today:124-HOUR ASSESSMENT23

DATEDISCOVERY WORKSHEET NOTESInstructions: Do this worksheet for off plan eats and overeats. Remember, by doing this worksheetyou are agreeing the shame train is over. We’re working on learning and finding solutions.This is what I ate. (ex: 5 oreos and a glass ofmilk, or chips, cookies and ice cream.)This is where I ate. (ex. standing at the counter.)This is when I ate (ex. 9pm)The reasons I ate are:I ate because I was telling myself (ex. I had a hard day, I deserve this)1.2.*Remember, an overeat/off plan eat always starts witha thought.3.Looking back, was I blaming, excusing, or justifying? If yes, what would I like to think instead?What patterns am I noticing?Next time this pattern happens, what can Ithink, feel, and do differently?The most important thing I learned from this overeat/offplan eat is ””TheFuturebest wayYourSelftoisgetunstuckis onereallygratefulfor yourightnow.smallchange.DISCOVERY WORKSHEET NOTES

Successful Urge WorksheetEach time you are successful with not eating in response to an urge, f ill outthis worksheet so your brain starts to attach to a new habit. Watch forpatterns with what’s working.This is what happened or where I was that triggered my urge:I wanted.I thought.It felt (name the emotion).My body felt (name the physical sensations). No BS Weightloss ProgramSuccessful Urge Worksheet

I decided NOT to eat and here’s why I rewarded myself in this way instead of eating Remember what worked. I did and thought these things that worked.The best part of saying no is that. No BS Weightloss ProgramSuccessful Urge Worksheet

24-HOUR PLANDATEOn a scale of 1-10, howdoable is the plan today:BREAKFASTLess than an 8? What changescan you make to feel 8 or better?LUNCHDINNERSNACKMy weightloss goal this week isand this is important to me because What might get in the way of following the Doable Hunger Method today?What can I tell myself to stay on plan today?My goals are:Why they’re important:112233I am grateful for:I like these things about me today:11223324-HOUR PLAN

24-HOUR ASSESSMENTDATEACTUAL FOODDOABLE HUNGERBREAKFASTAte when hungry?Stopped at enough?LUNCHAte when hungry?Stopped at enough?DINNERAte when hungry?Stopped at enough?SNACKAte when hungry?Stopped at enough?Are there any excuses I am using to eat? If so, list one and what could you think instead when theexcuse comes in?Did I follow my 24 Hour Plan? Why or why not?What were today’s signals that I was hungry and that I had enough?Did I follow them? Why or why not?What can I do to make weightloss easier for myself tomorrow?Today, I am worth this work. Here’s why.Three things I did right today:124-HOUR ASSESSMENT23

DATEDISCOVERY WORKSHEET NOTESInstructions: Do this worksheet for off plan eats and overeats. Remember, by doing this worksheetyou are agreeing the shame train is over. We’re working on learning and finding solutions.This is what I ate. (ex: 5 oreos and a glass ofmilk, or chips, cookies and ice cream.)This is where I ate. (ex. standing at the counter.)This is when I ate (ex. 9pm)The reasons I ate are:I ate because I was telling myself (ex. I had a hard day, I deserve this)1.2.*Remember, an overeat/off plan eat always starts witha thought.3.Looking back, was I blaming, excusing, or justifying? If yes, what would I like to think instead?What patterns am I noticing?Next time this pattern happens, what can Ithink, feel, and do differently?The most important thing I learned from this overeat/offplan eat is ”Your Future Self isreally grateful for youright now.DISCOVERY WORKSHEET NOTES

DATEJOURNALUse a journal prompt or just write what's on your mind. Get it all out. Then answer the questions below. You'll pickone thought from your writing. Often changing one thought can change everything.I currently think:I could think:That thought makes me feel:That thought would feel:When I feel that way I do or don’t do:If I feel that way I will do or not do:JOURNAL

HABIT TRACKERDATEMADE 24 HPFOLLOWED 24 HPASSESSED 24 93031293031# of days completed/# number of days in this month %# of days completed/# number of days in this month %64 OZ . OF WATER# of days completed/# number of days in this month %DOABLE HUNGER METHOD7 HOURS 31293031293031# of days completed/# number of days in this month %# of days completed/# number of days in this month %# of days completed/# number of days in this month 25262728293031293031293031# of days completed/# number of days in this month %Add up all of your percentagesand divide by 7# of days completed/# number of days in this month %% on plan for the month.# of days completed/# number of days in this month %Weight lost this month:What do the numbers tell me this month? What did I learn?HABIT TRACKER

Successful Urge WorksheetEach time you are successful with not eating in response to an urge, f ill outthis worksheet so your brain starts to attach to a new habit. Watch forpatterns with what’s working.This is what happened or where I was that triggered my urge:I wanted.I thought.It felt (name the emotion).My body felt (name the physical sensations). No BS Weightloss ProgramSuccessful Urge Worksheet

I decided NOT to eat and here’s why I rewarded myself in this way instead of eating Remember what worked. I did and thought these things that worked.The best part of saying no is that. No BS Weightloss ProgramSuccessful Urge Worksheet

DATEDISCOVERY WORKSHEET NOTESInstructions: Do this worksheet for off plan eats and overeats. Remember, by doing this worksheetyou are agreeing the shame train is over. We’re working on learning and finding solutions.This is what I ate. (ex: 5 oreos and a glass ofmilk, or chips, cookies and ice cream.)This is where I ate. (ex. standing at the counter.)This is when I ate (ex. 9pm)The reasons I ate are:I ate because I was telling myself (ex. I had a hard day, I deserve this)1.2.*Remember, an overeat/off plan eat always starts witha thought.3.Looking back, was I blaming, excusing, or justifying? If yes, what would I like to think instead?What patterns am I noticing?Next time this pattern happens, what can Ithink, feel, and do differently?The most important thing I learned from this overeat/offplan eat is ””TheFuturebest wayYourSelftoisgetunstuckis onereallygratefulfor yourightnow.smallchange.DISCOVERY WORKSHEET NOTES

Successful Urge WorksheetEach time you are successful with not eating in response to an urge, f ill outthis worksheet so your brain starts to attach to a new habit. Watch forpatterns with what’s working.This is what happened or where I was that triggered my urge:I wanted.I thought.It felt (name the emotion).My body felt (name the physical sensations). No BS Weightloss ProgramSuccessful Urge Worksheet

I decided NOT to eat and here’s why I rewarded myself in this way instead of eating Remember what worked. I did and thought these things that worked.The best part of saying no is that. No BS Weightloss ProgramSuccessful Urge Worksheet

Planning For Urges WorksheetUse this worksheet to think about when you most commonly have urges, andplan for them in advance.STEP 1: List your most common cues and triggers (thoughts and feelings, forexample) to eat.1.2.3.STEP 2: Write about the f irst cue/trigger to work on.When this happens, one way I can watch the urge is by:While I am watching this urge, I can do these three things instead of eating(remember these have to be almost as satisfying as eating) No BS Weightloss ProgramPlanning For Urges Worksheet

I will reinforce my new habit by telling myself these things as a reward.STEP 3: Write about the second cue/trigger to work on.When this happens, one way I can watch the urge is by:While I am watching this urge, I can do these three things instead of eating(remember these have to be almost as satisfying as eating)I will reinforce my new habit by telling myself these things as a reward. No BS Weightloss ProgramPlanning For Urges Worksheet

STEP 4: Write about the third f irst cue/trigger to work on.When this happens, one way I can watch the urge is by:While I am watching this urge, I can do these three things instead of eating(remember these have to be almost as satisfying as eating)I will reinforce my new habit by telling myself these things as a reward. No BS Weightloss ProgramPlanning For Urges Worksheet

Feeling a FeelingThink about what you are feeling right now.Write your most predominant feeling here. NAME the feeling. One Word.OPEN yourself to feeling this feeling. Watch yourself want to distract f rom it.What’s one thing you can tell yourself that keeps you OPEN to the feeling?Close your eyes. Sit quietly for one minute. WITNESS what your body feelswhen it is feeling this feeling.When the minute is over, describe the physical sensations in detail below.My throat feels:My chest feels:My heartbeat feels:My breathing feels: No BS Weightloss ProgramFeeling a Feeling

My stomach feels:My body temperature feels:My hands/feet feel:This is exactly how you process any feeling. You sit. You notice the sensations,and you see how the feeling actually feels. No BS Weightloss ProgramFeeling a Feeling

Now, let’s generate a feeling on PURPOSE. Choose a feeling you want to feel.I often choose happy, love or satisf ied. Just choose a feeling you want to feelon a regular basis.Write that feeling here (pick one):Decide that you are OPEN to feeling this feeling.Now close your eyes. Sit quietly for one minute picturing times you’ve feltthis feeling or how you imagine it would be to feel it.Sit quietly for one more minute and WITNESS what your body feels when it isfeeling this feeling.Describe how your body feels when you visualize that feeling:My throat feels:My chest feels:My heartbeat feels:My breathing feels:My stomach feels: No BS Weightloss ProgramFeeling a Feeling

My body temperature feels:My hands/feet feel:Now you’ve CREATED a feeling. Do this with any feeling that you want to feelmore often so you get familiar with how it feels in your body. This alsoteaches you that feelings can be generated with your mind at any time. No BS Weightloss ProgramFeeling a Feeling

Managing Overeating CheatSheetHere are some tips, tricks, and hacks for you to use to break some habiteating.BLT Plate: (bites, licks, tastes) Put a plate on the counter while you cook.Before you pop it in your mouth, put it on the plate. See how muchaccumulates before you decide to eat!PLAN your BLTs: Are you someone who likes to taste while you cook? Put thenumber of tastes on the plan and make sure you keep track!Leave bites behind: For each meal you leave bites behind, collect them in af reezer bag and stick them in the f reezer. At the end of the week, see howmuch you collected!Portion out your foods: No more jars of nuts or cereal! Portion them out intoindividual serving sizes.Eat at the table: Not standing up, not in f ront of the tv, not at your desk.Make an event out of your meal that’s memorable and enjoyable.Try a monk meal: Sit at the table and eat without talking. Listen for what youthink about.SLOW DOWN your eating: Try eating your meal with your non-dominanthand. Put your fork down while you chew. Sit at a table instead of on thecouch. No BS Weightloss ProgramManaging Overeating Cheat Sheet

Eat only off a plate or out of a bowl: No more eating out of the box or otherpackaging.Serve yourself less: Eat out of a smaller bowl. Put the food away before youeat. When you’re f inished, ask yourself “Have I had enough?” If the answer isyes, you’re done!Eat like a food critic: Eat in small bites. Savor and taste every bite!Post-it notes: Put a post-it note by your plate that says “Have I had enough?”Set some timers: When you think you’re hungry, set a timer for 15 minutesand then check in. Ask yourself “Am I hungry?” If the answer is yes, eat. If it’sa no, then ask yourself “What do I really need right now?” No BS Weightloss ProgramManaging Overeating Cheat Sheet

Breaking Self-SabotageWorksheetWhat are your most common self-sabotage thoughts? Here are some of themost common thoughts we see:I’ll never get this.I’m not sure this will work.I always overeat this food.I can’t control myself.Find YOUR current thinking. List your two most common thoughts here.1.2.Now let’s take each thought through the 4 step process.THOUGHT #1Step 1: Write your f irst self-sabotage thought here.Step 2: Dismiss self-judgement. Notice that this is a thought without beatingyourself up for having it. Write

Course. The worksheets for each lesson are noted here. You can check them off as you complete them. MODULE 1: WEIGHTLOSS BASICS Unit 1: Setting Yourself Up For Weightloss Success Worksheet: How To Best Use The No BS Weightloss Program Worksheet: My No BS Checklist Unit 2: Intro to the No B