You Module

Lesson 21

Welcome to Week 4!

Your final week!  Congratulations!

During this week you will cover the YOU Module.  Again, please watch (and rewatch) the videos in the module in order, at whatever pace is comfortable for you.

And of course, remember to download the attached PDF interactive workbook.  If you have made it this far I am sure you have been doing the exercises!   As you know after you complete the exercises, you can save and/or print them for future use.

Good luck and CONGRATULATIONS on making it through the program!

Downloads

Welcome to Week 4!

Your final week!  Congratulations!

During this week you will cover the YOU Module.  Again, please watch (and rewatch) the videos in the module in order, at whatever pace is comfortable for you.

And of course, remember to download the attached PDF interactive workbook.  If you have made it this far I am sure you have been doing the exercises!   As you know after you complete the exercises, you can save and/or print them for future use.

Good luck and CONGRATULATIONS on making it through the program!

Downloads

0 thoughts on “You Module

  1. I really enjoyed the program and everything makes sense. However, I seem to have the opposite problem, which is a lack of appetite. Because of this I do allow myself to eat the foods I really want, but sometimes even when I am hungry (particularly when stressed), no foods appeal to me so I ignore my hunger until it gets to the point where I have to force myself to eat something (and then I don’t enjoy it). Do you have any advice?

    1. I don’t understand what you mean when you say you “don’t allow yourself to eat the foods you really want because you have a lack of appetite”. The more important question here is do you allow yourself to eat the foods you want when you DO have an appetite?

      As for losing your hunger when you are stressed out, this is a common response to stress. In fact, most people typically respond to stress with one extreme or the other – they have no appetite or a voracious appetite! The most important thing you can do if you are dealing with a lot of stress is to work on your stress management techniques. Incorporate more self care into your daily life and try to deal with the source of your stress. Meditating, physical activity, breathing exercises, stress balls and saying no to some of the obligations you are committing yourself to are all ways you can decrease or better manage your stress levels. Once you are able to handle your stressors better, you will be able to hear and respond to your hunger better.

  2. Alyse — I think this program is outstanding — the modules are logically sequenced with the right amount of example and detail. The corresponding workbooks are also helpful, and would be more so with even more reflective exercises. I am eating more mindfully and taking time for me. The one thing I am noticing come up is this: how do I trust the process if I still feel like I want to lose those last 10 lbs?!?! I’ve clearly been conditioned by the industry (and our instant-result society) to wonder how long it will take…
    Any advice?

    1. When working through the Eating Reset plan, it is very common to have a difficult time trusting that this process will help you to lose weight if you are not seeing the pounds melt off right away. However, it is so important that you give the process time and realize that as you continue to change your relationship with food, eat more mindfully and get back in tune with your body’s signals of hunger, fullness and satisfaction, you will eventually see any extra pounds that you are carrying around come off – simply as a side effect of the process.

      When you are on a diet, you often see the weight come off quickly in the first number of weeks or months but then the weight loss slows down and you eventually gain it all back (and often times more). However, on the Eating Reset program, while you may not see any weight loss in the beginning, with time, as you solidify new behaviors around food, it will come off – seemingly without any effort!

      Also, please remember that even if you were not to lose any weight (which is highly unlikely if you are above your body’s realistic ideal weight) and you just maintain your weight, you will still benefit greatly from this program by being able to enjoy eating anything you want without any guilt, feel back in tune with your body and be free from the shackles of the vicious diet cycle! Most people feel that this process of making peace with food is the biggest benefit of all – even after they lose their excess weight.

      For now, you should start keeping track of some of the benefits you are already reaping from the program – some of which might include:

      Enjoying food more
      Not leaving all your meals feeling either deprived or stuffed
      Not feeling restricted with your food choices
      Not having to ignore your hunger signals because it isn’t “time to eat” yet
      Enjoying physical activity and/or not feeling guilty on the days you are not up for being physically active

      So please hang in there! Continue to focus on changing your behaviors around food and giving up any remnants of a diet mindset you may still be holding onto. Even if it takes months or even a year to finally lose those extra 10 pounds, isn’t it worth it if you never have to go on another diet again or continue to go through the cycle of losing and gaining those 10 pounds back again?

  3. Hi Alyse,
    I still have not finished the program! I have been so busy over the past month and a half. I moved and started a new job. I have been doing the program very slowly and wonder if that has hindered my results? I do not notice any weight loss but I am definitely eating less during meal time and no longer getting “stuffed.” However, I do not notice any weight loss. I still feel like I need to “watch” what I eat rather than the amount to see results and I know that this program is all about changing my mindset. I need to finish the program but I do have a few questions below:

    What is a recommended rate of going through this program? For example- watching 4-5 videos per week and doing the exercises

    If just over the recommended weight range for my height and frame (medium). I am maybe ten pounds over this range. I would also be viewed by most as not overweight. However, I know that my stomach is not flat and I do have love handles and my body could be tighter and leaner. I am wondering will this program help me to lose weight, even if it’s just 10-20 lbs that I am looking to lose to reach my “ideal” body and weight and am not really considered over weight but am not at my ideal body or weight.

    Thank you!

    1. Thanks for the update. I have a few comments:

      1) You opened your email with a comment about how busy your past few months have been with a move and new job. During times of transition and stress, it becomes extremely difficult to really focus on your eating and relationship with food. In fact, for most people, these times often lead to weight gain – food becomes a second thought with lots of distracted/multi-tasking eating and turning to food as a source of comfort or support. So, the fact that you have not GAINED any weight over the past few months is fantastic!! It is also wonderful that you are avoiding the extremes on the hunger scale and not walking out of meals feeling stuffed anymore. This is really a huge accomplishment. I think the YOU module will provide you with a lot of insight on how to ensure that you have enough balance in your life so that you don’t continue to turn to food for the wrong reasons.

      2) Weight loss happens as a side effect of the Eating Reset process – it shouldn’t and can’t be the primary goal. The focus should really be on changing your behaviors around food and having a healthier relationship with food. When exactly the weight loss starts happening is different for everyone. IF you truly have weight to lose, it will come off once you solidify new behaviors around food and change your relationship with food. For some this can happen within the first month and for others (especially those with a strong history of gaining and losing that same 10-20pounds) it can take quite a bit longer. As for a time frame, I would say maybe 6-12 months. While that may seem like a long time, you have to think about it in this way – even if it takes an entire year to lose those extra 10 pounds, if you NEVER have to go on another diet again and you no longer have to feel deprived or restricted to lose the weight, isn’t it worth it?! Most people would prefer to have this be the last time they have to lose those extra 10 pounds again.

      3) Changing your relationship with food takes time! Think about how long you have been looking at food as good or bad…how many diets you have gone on…how many times you have blamed your food choices on your weight gain….

      Now compare that to how long you have been trying to look at foods through a healthier lens with Eating Reset. I am sure it has not been nearly as long. To change your relationship with food and get rid of the good food/bad food mentality takes time. You have to continue to focus on your negative/irrational thoughts about food and reframe them. When you feel ready, you also want to work on setting up experiments with your “off limits” foods so that you can start to cross them off the forbidden food list. The WHAT module will instruct you on how to do this – not sure if you have gotten there yet.

      4) There is no right pace to complete this program at. Some people like to do one module each week while others like to take their time and finish a module every few weeks…the important thing is that you are really starting to absorb the material. Many people have said that they watched and re-watched the videos many times to help them really focus on this new way of thinking. I would probably recommend trying to get through all the videos at least once within a month or two and then go back and re-watch the videos on topics you are still struggling with. However, like I said before, there is really no right way to go about this…whatever seems to work best for you.

      Hopefully this email has answered some of your questions. Please let me know if you have any more along the way!

      Best,
      Alyse

  4. Hello. I am just finishing the YOU Module, then want to review the program videos again and again. Thank you for this program! It feels good to live like this, with the freedom to eat well and honor what my body really needs. It’s funny because my mom told me that I was a “picky” eater as a child, meaning I only ate what I wanted and stopped eating when satisfied …. Which is what your program teaches, thank goodness. In my heart I knew the years of dieting was not good for me, and I am grateful to finally return to healthy eating and living. Thank you for sharing your program in this format so it’s accessible to everybody. I have a lot of work to do to “reset” my eating, but am now on the right path.

310.526.7872 | info@eatingreset.com


The text presented on these pages is for your information only. It is not a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified health care provider. Please consult your health care provider if you have any questions or concerns. No part of the contents of this web site may be reproduced or transmitted in any form or by any means, without the written permission of the publisher. "Nutritionbite.com" and "Alyse Levine, MS RD" should be prominently displayed on any material reproduced with the publisher's consent.  View our complete Terms of Use, Disclaimers and Privacy Policy.  Copyright © 2013 Nutritionbite LLC. All rights reserved.