Refocus your attention on eating until 80% full (i.e. eating until just satisfied).
Although I never want you to restrict or deprive yourself, know that you do have to somewhat limit you food intake in order not to experience a plateau (feeling like you cannot progress)
If you have the skill mastered - fantastic! Keep practicing anyway.
Recommit to watching your portion sizes and eating a little less than you might prefer.
Not everyone will need to eat a little less, especially if you are at a place where you want to maintain your weight! However, this is a useful practice for most people, if only to revisit hunger, appetite, and fullness.
Change is sometimes uncomfortable, but it’s almost always worth it!
This 2-week habit block includes two specific Experiment Days:
- Low-carb or low-fat day
- Fasting day (please do not experiment with fasting if you are struggling from severe emotional eating or are currently recovering or have recently recovered from an eating disorder).

Understand you may experience discomfort and may feel like you want to resist this habit. I get it! Nobody likes to be hungry. Some common hesitations may be wasting food, being uncomfortable, or not having enough energy to perform.
Write down your trade-offs. Together, we will come up with realistic expectations. Typically, to lose weight/fat, a person must eat less than they might normally prefer to eat.
To get to a normal/healthy weight or body fat percentage generally doesn’t require much sacrifice. This usually requires only minimal discomfort
- If your goal is to get lean or lose a lot of weight quickly (e.g. for athletic competition) this will require more trade-offs and more discomfort.
- What are you ready, willing, and able to do in order to lose fat/weight? We will discuss what is reasonable, sane, healthy, and appropriate?
- Make sure to communicate with me, as your coach, so we can get on the same page together!
Would you be able to show me and describe what 80% full looks like to you? This is a very important skill to have at this point in the program.

If you are prone to controlling your food intake too much, sometimes alternated with binge eating, let’s get to the root cause of this!
- Let’s find a way to increase consistency and set more realistic expectations.
- You may even need to eat a little more, consistently, instead of alternately starving and stuffing.
- Please avoid the Experiment Days of fasting and limiting carbs if you are struggling with alternating stuffing and starving days!
If you need more practice, just try this and see what happens; notice what thoughts, feelings, etc. come up when you reduce your intake.
If you have really gotten the hang of it, challenge yourself with consistency, quality, and expert awareness. Try doing some more sensing-in to nuances of your physical signals.