End Dieting Forever Toolkit

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2 3 Top Tools to Ditch the Diet Madness Copyright BRG Dietetics & Nutrition, P.C Bonnie R. Giller All rights reserved, No part of this book may be reproduced in any manner or form whatsoever. For further information, contact Bonnie R. Giller

3 3 Top Tools to Ditch the Diet Madness Table of Contents Chapter Page Introduction.Page 3 Intuitive Eating Pathway...Page 4 Intuitive Eating Plate...Page 5 The H.U.N.G.E.R. Test.Page 6 Next Steps.Page 7 About the Author. Page

4 Introduction Diets are all about restriction. Someone hands you a pre-packaged meal, or a diet book lays out a specific plan of what you can eat, when you can eat it, and how long you should follow this set of rules in order to reach your goal. The problem with that? Once the diet is over, the weight has a tendency to come back because there is no longer a road map to follow. Then you punish yourself for gaining weight, move on to another diet with a new set of restrictions, and the cycle begins all over again. What if I told you it didn t have to be this way? That there was a way get a body you love without dieting? Through the power of intuitive eating, you will become reacquainted with your inner wisdom that will guide you in losing weight and feeling great! In this toolkit, you will find the top 3 intuitive eating tools you need to become more in-tune with your body. You can use them anytime and anywhere. Tools in the Intuitive Eating Toolkit 1. Intuitive Eating Pathway questions to ask yourself before, during, and after eating a meal or snack. 2. Intuitive Eating Plate intuitive eating principles to practice as you eat. 3. The H.U.N.G.E.R Test determine the true cause of your hunger before you reach for that sweet. Are you ready to make diets a part of the distant past? Start using these tools today and just watch what happens!

5 Intuitive Eating Pathway Am I physically hungry? What does my body need and want? How much does my body need? Am I comfortably full? Am I satisfied?

6 Intuitive Eating Plate Your body knows what it needs! Don t deny your hunger. Hunger is normal, natural, and deserves to be fed! Observe body signals that show that you are comfortably full. Throw away your what not to eat list and make peace with food. Eat slowly, eat sensually, and savor every mouthful

7 The H.U.N.G.E.R. Test Hungry Ask yourself, "Am I physically hungry or am I craving a specific food?" Hunger may manifest as an achy or rumbling stomach, while a craving is a desire for a certain taste or texture. Cravings can be ignored, but true hunger can't wait to be fed! Unloved Ask yourself, "Am I feeling unloved? Am I lonely? Sad?" You may be using food to distract from your loneliness or sadness. Put away the food and find a way to give yourself some love or connect with family or friends. Nervous Ask yourself, "Am I nervous? Stressed? Anxious?" You may be using food in an attempt to soothe these feelings. Put away the food and find an activity to do that makes you feel calm. Grumpy Ask yourself, "Am I grumpy? Angry?" You may be reaching for food as a way to deal with your anger or frustration. Put away the food and take care of your feelings by engaging in an activity that makes you feel good. Exhausted Ask yourself, "Am I exhausted?" Exerting so much "willpower" to stick to your diet plan can deplete you---both in energy and in spirit! Put away the food and take a short nap, or just close your eyes for a few moments while doing some deep breathing to get centered. Rebellious Ask yourself, "Am I feeling rebellious? Sick of eating only "good" food?" You may be craving a treat simply because you have forbidden yourself from eating it! Put away the food and find a way to treat yourself that doesn't involve eating

8 Next Steps I hope the tools presented in this toolkit were both eye-opening and helpful! Stepping off the diet rollercoaster isn t easy, especially if you have been dieting for many years. Letting go of your food rules and trusting yourself to know when, how much, and what to eat can be a scary and challenging experience. But I believe you can do it! Just know that I am not only here to provide you with valuable information. I am also here to support you on your journey to a diet free life and a body you love! If you would like personalized support on implementing these 3 tools into your daily life, then I invite you to Schedule your Complimentary Break Free of Dieting Strategy Session at And please don t hesitate to contact me at or Bonnie@DietFreeRadiantMe.com if you have any questions before we meet! Warm Wishes, Bonnie BONNIE R. GILLER, MS, RD, CDN, CDE

9 About the Author: Bonnie R. Giller, MS, RD, CDN, CDE Bonnie R. Giller is the founder of Diet Free Radiant Me, a division of BRG Dietetics & Nutrition, P.C. Bonnie helps chronic dieters and emotional eaters break free of the pain of dieting and get the healthy body they love. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education. Using her signature Freedom to Eat Forever System, Bonnie helps her clients support and honor their mind and body. The result is they lose weight, keep it off without dieting, and live a healthy life of guilt-free eating. Bonnie is a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor and has her Master of Science in Clinical Nutrition. She has worked in medical nutrition therapy and counseling for over 28 years. Bonnie is very passionate about helping her clients regain the trust in themselves and their bodies so they can shift away from a diet mentality and learn to listen to their inner hunger and satiety signals. She is known for providing caring support and motivation as her clients reacquaint themselves with their inner wisdom. Get a copy of Bonnie s Free e-book, 5 Steps to a Body You Love Without Dieting at