Dump Your Diet! Lose fat mass and boost your metabolism!
Are you fed up with jumping from one diet to the next, just to be stuck in the same cycle of restriction, binge, feel guilty, repeat?!
Have you ever felt...
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Frustrated that your body doesn't respond they way it used to ("When I was in my 20's, I'd eat 1000 calories a day and lose 10 pounds in a week!)
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Guilt after eating a "forbidden" food
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Unsure how to stop using food when your stressed
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Unsure if you're even eating the right foods for your body
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Overwhelmed with your busy schedule and unsure how to make a plan to actually eat healthy and exercise??
Now, imagine feeling:
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More energy, mental clarity, and no more mid-day sugar cravings!
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Confident in your clothes (like, wearing all the good stuff that you've been saving in your closet)
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Confident in your decisions to pick out food for yourself and your family
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Content in your food choices; no more guilt
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Supported by a group of women that understand your struggle
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Proud that you stuck to the promise you made to yourself
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Satisfied in making time for yourself without apologizing for it
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Strong enough that your kids won't outrun you at the park
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Brave enough that you can go out to eat anywhere with anyone and know you have food freedom
You must E.A.T. to lose weight
Course curriculum
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1
Instructions for this course
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Workshop Schedule
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Support
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Agreement and Terms of Service
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Complete this form so I can get to know you better
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Join the Facebook Group
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2
Prep Work
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Before we begin...
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How has dieting affected your life? Review this form to gain a better understanding how your dieting history has affected your choices now?
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3
Kickoff Call: Wednesday February 8, 2022, 7:00 pm - 7:45 pm
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Get started with these 3 steps
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How has dieting affected your life / Assessment of Positive Body Image
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Get started tracking your weight and measurements
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Replay
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Download all handouts from kickoff call here
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My Fitness Pal Info
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4
Workshop 1: [Mindset and goal setting] February 15
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Worksheet Assignment
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Setting Realistic Goals
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Replay
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Before you go...
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Journal Prompts
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Meal Plan easy meals
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All Downloads in PDF form from workshop 1
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5
Workshop 2: [Metabolism and hormones] February 22
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Hormone & Metabolism Video and Counting Macros
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Menopause and Weight Management Video and Slides
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Vitamin supplementation
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Journal Prompts
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Cortisol Quiz
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Replay
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Meal plan
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All Downloads for Metabolism and Hormones
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Before you go...
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6
Workshop 3: [Meal Planning] March 2nd (Thursday)
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Meal Prepping
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Meal Plan - average 1500 cal/d
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Replay
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7
Workshop 4: [Exercise] March 8
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How to Exercise for our changing hormones: replay, slides, & Exercise Tracker
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Meal plan
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8
Workshop 5: [Intuitive Eating; Mindful Eating] March 15
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Honing in on Your Hunger
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Distractions Interfering with Hearing the Needs of your Body
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Finding Fun and Handling Stress Activity
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Meal plan
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Journal Prompt for Overeating and Emotional Eating
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Download all handouts here including presentation
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Replay
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9
Workshop 7: [Behavior change] March 22
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Changing Habits; Replay & handouts
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Meal plan
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10
Workshop 6: [Self Love and Self Care] March 29
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Positive Self care = Body respect
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PowerPoint and replay
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Journal Prompts
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Meal Plan
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11
Workshop 8: [Long term success] April 5
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Replay
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Long Term Success
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Meal Plan
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Feedback Form
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12
Bonus video - Stress and Weight; Sleep and Weight
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Stress and Weight Gain Video
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Stress and Weight Gain Presentation
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Sleep and Weight Gain
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Theresa Gentile, MS, RDN
