How To Lose Weight Naturally Without Dieting

- What if I told you that you don't have a weight loss problem. What if I told you that you have "I don't know how to cope with life without bingeing problem"?

- How awareness around your body helps you make better decisions for yourself.

- How do you want to feel on your journey to health and weight loss?

- What are the results of applying the 5 Step System?

- How to achieve the most success with this system.

- Ideas to make your learning more effective.

- What is reframing?

- 3 mindset shifts to help you on your transformation journey.

- Is journaling a teenage girl thing?

- Are your expectations helping you?

- Why being kind to yourself is the best you can be.

- Time to take action - acknowledgment practice.

- How do you choose to talk to yourself today?

- How to make lifelong transformation sustainable and pleasurable.

- What is the purpose of eating healthy food?

- What will following through on action steps outlined in this system do for your life?

- How do you want to feel - deprived or satiated?

- How chronic stress influences your digestion and weight loss.

- How your thoughts can influence the way your body works.

- Why managing stress is an important part of digestive health.

- How to achieve optimal digestive power?

- Biological facts that will debunk the efficacy of most dietary theories

- What does calorie restriction actually does to your metabolism.

- Why willpower isn't the issue.

- Are all calories the same?

- Is it calories that determine whether you gain or lose weight or hormones?

- Is calorie deficit your friend or foe?

- What ALL diets have in common.

- Why the deprivation approach doesn't work.

- What are diets?

- 3 Biological reasons why dieting doesn't lead to sustainable weight loss.

- Can willpower overpower biology?

- What does the "horrible problem of overeating" actually mean?

- Recap of what we went through so far.

- Is it only food and exercise that determines our health?

- What are the non-negotiables when it comes to wellbeing?

- How we use food to compensate for the lack in other areas.

- A new outlook on bad habits and negative behaviours.

- s negative self-talk serving you any longer?

- What story about food/your body/yourself are you telling yourself?

- How do you want to talk to yourself instead?

- When was the last time you had genuine fun or did something extra special and nourishing for yourself?

- Create your Self-Care Menus in your workbook.

- Why do binges happen.

- How to satisfy the brain's need for pleasure from food.

- How to start honoring your fullness and hunger.

- Some practices for creating new habits around honoring hunger and fullness.

- The template for balanced meals.

- Do you tend to restrict and severely limit your food intake?

- Why you don't feel full after eating a green salad.

- How to make a full meal out of a salad.

- What are the results of using Magic Plate.

- Did you know that water is the second most popular drink in the US after soft drinks?

- Benefits of drinking more water.

- How to water guide attached for tips to help you increase your water intake.

- How do you know if you are drinking enough/not enough water?

Your one small step from this lesson is to practice honoring your fullness and hunger - you can see some ideas on how to do that in your workbook.

- This course is all about helping you connect to your intuitive capabilities to eat.

- HOW you eat is often more powerful than WHAT you eat.

- how to eat for optimal digestion, health, and weight loss.

#1. 20-minute meal:

#2. Chewing

#3. Put the fork down between bites and breathe;⁠

#4. No distractions when eating + eat with all senses.

#5. Get adequate sleep to make food decisions around food

#6. Digest your emotions before having a meal

#7. Have fun, break the routine, enjoy life!

Your one small step from this video is to practice a 20-minute meal over a short period of 7 days. You don’t have to make changes in what you eat, only how you do it.⁠

The more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll need to eat. AND the less AWARENESS and PRESENCE you bring to each meal, the MORE you’ll need to eat.⁠

Cravings are simply a SYMPTOM of an imbalance in the body, they are NOT the PROBLEM.

What if I told you that cravings  have positive intentions? That they are not the problem, but THE BEST SOLUTION your body came up with so far?

- 4 root causes of cravings to help you be more compassionate towards your cravings.

- Cravings, symptoms, and behaviors around food (that we often see as enemies, right?) have positive intentions and, therefore, are not the problem – but the best solution your body came up with so far.⁠

- Why practicing awareness  of your emotions and eating patterns is important.

- How to make symptoms, negative behaviours and even disease your allies?

- How the body restores balance.

So your small step is to allow yourself to have what you really want, let go of judgment and stress you feel towards that food, PLATE it and enjoy it fully without distractions. Feel the taste, texture, smell...

- How to make "healthy" a part of your identity.

- How to create a healthy habit?

- Why small pleasurable changes will take you further than massive ones?

- Why consistency wins over intensity?

- Why does turning healthy behaviours into habits matter?

- What is the purpose pf habits?

- What are habit loops and how to use them for our benefit?

- How to build healthy habits.

- How to transform a bad habit into a desired one using "Reversal habit training"

- Is there positive intentions to bad habits?

- How to make transformation sustainable and pleasurable?

- Small hinges swing big doors - take it slow.

- Why deprivation is a recipe for failure.

- How many times did you make yourself feel bad for not exercising?

- Why pleasurable movement is better than forcing yourself to exercise.

- Benefits of daily movement.

- New definition of exercise.

- Set small goals and meet them.

You've made it to the last small step of the system! Congratulations! If you follow through on the action steps outlined in this program - be sure - the results won't keep you waiting long. Your body already knows what is best for you - your job is to start listening. It is not going to happen overnight, no way. But every day or week you will be more and more aware of the new signals and signs your body is giving you.

I love the quote by Henry Ford that says: "Whether you think you can or think you can't - you are right". So what do you think? Can you change your lifestyle and become the happiest and healthiest version of yourself? The first step to changing any habit is to believe that it is possible. All the great inventions happened because someone created a vision in their head and made it come true. That's why it is so important to visualize your goals.

Creating changes that last takes awareness, strong internal motivation, and the belief that YOU ARE CAPABLE AND COMMITTED TO CHANGE.

Your small step for this video is to imagine and describe the version of you that already has what you want. I will guide you through a short meditation that will help you meet the future you and you have some room in the workbook to write your thoughts afterward. I want you to close your eyes right now and take a deep breath all the way to your belly. Hold on top and slowly release all the air out. Keep breathing, consciously. Relax your jaw and space between eyebrows. Relax your shoulders. Keep breathing deep. You have a strong intention to evolve and better yourself - and that's not what many people have desire to do ever. Keep breathing. Inhale, exhale.

I always tell my clients that conscious breaths are inspirations - each inhale is a fresh possibility, new perspective, inspiration. You can get unstuck at any moment by changing the quality of your breath. So as you breathe in - inhale a fresh possibility, new thoughts; as you exhale - exhale any self-judgment, expectations, the inner critic, and thoughts that are no longer serving you. Inhale confidence and compassion, exhale worry and judgment.

Now, imagine the person you are going to be in the future. What does this person, the future you, look like? Notice how this person stands, what this person is wearing. Get a sense of this person’s essence. Notice how the space around her looks like. What kind of person lives in that space? What are the colors of this place? Is anyone else there?

I now want you to put your fingers into her finger slots, your toes into her toe slots, your heart into her heart space. See with her eyes, feel what she feels. You are that person now.

“Take a look around. Where are you? What do you see? Who are you with? Notice the sounds. Are people talking to you? Notice what they are saying.”

“You might notice how easy it is to clear out all of the emotional clutter, all of the negativity and resistance, AND you are choosing to relax into the best version of yourself. This self is not just a thriving head on top of a body. Your head and heart, your thoughts & feelings are all in alignment with one another.” “Feel how incredibly blessed you are to have this beautiful body that serves you so well BECAUSE you GET to feel. Notice the thoughts you are thinking. What is this future you saying about herself?

“As you inhale and exhale, notice how everything is going well for you. Notice how it feels to be taking such good care of your body and honoring yourself. You are setting healthy boundaries for you and others in your life, and you feel lighter and more freedom as a result.”

“Like a dial on a stereo, we’re going to turn up the volume on your senses. Scan your senses…what you see, hear, feel, smell, taste, and intuit. Allow yourself to REALLY feel into your body’s experience, it is a miracle to have a body” “Perhaps you are attuned to the pleasure of feeling so engaged, of feeling lighter, and tighter....AND you smile to yourself because you taste your power from within.” “It’s also possible you realize you are the only you that will ever be born. Why not be the best version of you that you can be, because only you can offer the gifts to the world that are uniquely yours?”

What is she feeling? Seeing? Doing? She came a long and tough way to get to that place where she feels energized and confident in her personal and professional life, where she feels loved, safe, and fulfilled. She has learned a lot about herself along the way - her strengths and weaknesses, needs,  and desires. She is proud of where she is right now and she knows she isn't stopping to evolve and improve anytime soon. She knows that we all are work in progress. She is confident and proud.

“See yourself, allow yourself to claim this power, YOUR power. And as you consciously choose to make life-giving choices for yourself around food, people, thoughts, and movement, you get in a groove where you are truly unstoppable. You feel more radiant, alive, and on purpose.” “You tell yourself, ‘yes, I feel so freakin’ good right now. I am ready for anything.’ Allow that beautiful energy, like a golden ball of light, to penetrate every cell of your body… organically fashioning you into the truth of who you are, have always been, and always will be, (name).” “Take a few deep breaths integrating this feeling of aliveness, having taken  good care of your body, honouring your desires, setting boundaries, oxygenating your cells with fresh energy and this time please answer the following question out loud, 'What would this future version tell the you here now about self care?”

Say it out loud. Beautiful. Go ahead and bring that knowing back to the you here now. Wiggle your butt. You can open your eyes now.  Feel your toes. How was that for you? write your thoughts on the blank spaces in the work book and i will see you in the next video!

- You have the right tools for sustainable and pleasurable weight loss now.

- Don't forget your WHY.

- Frustration and setbacks are inevitable.

- Feeling good is the work.

Healthy weight loss is a consequence of feeling good in your body, not a result of hating it.

1. Focus on your non-negotiables.

2. Honor your fullness and hunger

3. Eat mindfully

4. Be compassionate with your cravings.

5. Turn healthy behaviors into habits that last.

- What being happy means.

- Weightloss is the consequence of feeling good.

- Things to remember:

#1 - Slow down when eating and chew your food.

#2 Small tweaks in your lifestyle will take you a long way. Make those steps pleasurable and sustainable and you will go far!

#3 Be kind, compassionate, and grateful to your current body - it is doing the best it can and it is the only body that can take you to your dream body!