Naturally Thin You Boot Camp: Week 2

Lesson Plan / Eating Plan

Stop Dieting & Start Slimming!

If your weight has been an issue in your life, I’m sure you know that restrictive diets don’t work. Without addressing the emotional issues associated with food and eating, few people achieve permanent results. Skinny Gene’s does not promote strict rules and deprivation. In fact, the program turns diets on their backside! You will learn how to lose weight while eating with pleasure! No restrictions allowed!

This week you’ll learn how to eat whatever you want and still lose weight, as long as you follow a few simple guidelines.

The Naturally Slim Eating Guidelines

1. Eat only when you are actually hungry

This may seem like common sense, but it is important to recognize the difference between emotional hunger and physical hunger. Emotional hunger occurs abruptly and is usually a reaction to an emotion such as boredom, sadness, or loneliness or in response to stress. Physical hunger comes on more slowly; you hear or feel your stomach growl and you know your body needs sustenance to fuel your daily activities.

2. Throw out your old “should” and eat what you like

How many times have you finished eating a full meal only to start looking for something else? When you eat the foods you genuinely like, your brain produces a chemical called serotonin, which makes you feel good. When you eat food you don’t particularly enjoy, your brain doesn’t produce as much serotonin, leaving you feeling unsatisfied. Of course, there may also be emotional reasons for why you want to continue eating; we’ll explore those later in the Skinny Genes Program. For now and in the future, eat whatever you want, not what you think you are supposed to eat according to this or that diet you tried to follow in the past. And keep food around that you love so that when you’re hungry, you have options.

Note: Please consult your doctor if there are certain foods you have been advised to avoid. I am not a nutritionist, nor do I give nutritional advice. If you would like to speak to a nutritionist, I can refer you to one.

Tip for listening to your internal cues: Before you decide what to eat, sit down, take a big deep breath, drink some water, and allow yourself to relax. Next, check in with your body and ask: “What would satisfy me right now and keep me feeling light and energized over the next few hours?”

Once you get your answer, ask your body again: “Will eating this food leave me feeling energized or lethargic? How will it feel in my stomach over the next couple of hours? Like a bowling ball, Light? Satisfying?”

Many of my clients find that when they check in with their bodies, they are truly hungry for healthy, satisfying meals with lots of veggies, healthy protein, and fruit.

3. Eat without distractions

When you eat without distractions, you can control what and how much you eat. Studies show that if you eat when you are distracted, you’ll eat more and you won’t enjoy the food as much.

From now on, when you eat, focus on the food and nothing else. When you eat, sit all by yourself if you can. Don’t read a magazine, don’t look at the computer, don’t watch TV, don’t think about anything other than the food- it’s just you and the food.

Eliminating distractions allows you to slow down and savor what you are eating. And when you are not distracted, you will receive the signal that you are full instead of not paying any attention to it.

4. Eat like a foodie!

If you’ve ever seen the show Topchef, you’ll notice the judges take time to savor each bite of the food prepared by the chefs. I recommend you watch that show and take special notice of the way the judges eat, one bite at a time. They spend time noticing all the flavors of the dish, savoring each morsel before moving onto the next bite. While they are chewing, they are talking about their experience, describing what they taste while its in their mouth.

People who struggle with weight have a tendency to think about food all day and then shovel it in their mouths as fast as they can. When they do this, they are completely tuned out of the pleasurable experience of eating food, and don’t actually enjoy it.

When I teach my clients how to eat like a foodie, they are amazed to discover that the foods they thought they loved, actually don’t taste that good.

Play with this, its so much fun to savor food this way. I cannot emphasize this enough, you can eat whatever you want, just remember to slow down and enjoy every mouthful. You’ll discover a whole new world!

Eating this way can be difficult if you are in a group or with someone. A few tips that can help are; put the knife and fork down in between bites and describe what you taste. If you’re eating with your family or friends, tell them about the food, describe it to them… If they give you a hard time, tell them it’s your homework, Brittany’s orders! ;-) If you’re eating alone, try closing your eyes during each bite, you’ll notice so much more!

If all you did for the next two weeks was to and savor each bite of food that enters your mouth, not only will you feel 1000xs more satisfied, you will find it easy to leave food on your plate and lose weight.

5. Stop eating when your stomach tells you it’s had enough

You don’t have to clear your plate, no matter what you were told as a child! Your stomach knows when you have had enough food, and that’s not when you feel full. It is the feeling right before that heavy feeling of fullness. Your stomach signals you with a comfortable feeling that tells you your body has gotten enough fuel for now. If you practice the previous guideline, you will be in a good position to receive that message from your stomach. Tune in while you’re eating and listen to what your stomach has to say.

Remember, you can eat whenever you are hungry, so if that means an hour later, go ahead and eat. Just stop again when your stomach tells you you’ve had enough.

Tap Before Eating

f you’ve been a chronic dieter and depriving yourself of the foods you really want, this new eating strategy might cause some initial excitement or anticipation. If that is the case, it is very important to tap before you eat. Many people experience a huge reduction in their appetite just by tapping before they eat.

Tapping script to use Before eating

Even though I'm anxious about eating this food, I deeply love and accept myself.

Even though I have so much anticipation about eating right now, I deeply love and accept myself.

Even though I've deprived myself for so long, I choose to feel relaxed and in control.

I'm anxious about eating this food.

This food will make me fat.

I'm worried I'll eat too much of it.

It's been so long since I had it.

I won't be able to control myself.

I can't wait to put it in my mouth.

It looks soooo good.

I'm so excited to eat it.

I'm obsessed with this food.

What if I go overboard?

I choose to take control.

I choose to feel calm and relaxed.

I can have as much of this food as I want, whenever I want it.

There is always enough.

I am at peace knowing I can allow myself to have this food anytime.

My body knows exactly how much I need.

I am pleased that I can honor my body's signals for hunger and fullness.

I choose to take charge of how and when I eat.


It is safe to eat slowly.

I choose to savor every bite.

I can relax around this food.

It's easy to stop when I've had enough.

I trust my body's hunger signals.

I always know when I'm full.

I love taking small bites.

I love savoring the flavors of the food.

It's easy to remember to tap before I eat.


Week 2 Review

Naturally Slim Eating Guidelines

  1. Eat only when you are actually hungry.
  2. Throw out your “shoulds” and eat only what you like.
  3. Eat without distractions.
  4. Eat like a foodie.
  5. Stop eating when your stomach tells you it’s had enough.

Daily Action Steps

  •  Before each meal, sit down and ask your body: What would satisfy me right now and keep me feeling light and energized over the next few hours?
  • Once you get your answer, ask your body again: Will eating this food leave me feeling energized or lethargic? How will it feel in my stomach over the next couple of hours? Like a bowling ball, Light? Satisfying?

Good luck and enjoy savoring each morsel of your delicious meals.