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1 !"#$%"&&'()&*+(,"#*!-(.&"!(( Stp dieting, Start Slimming I m sure by nw yu knw that restrictive diets dn t wrk. Unless the emtinal issues are addressed few peple achieve permanent results. This prgram des nt prmte strict rules and deprivatin. In fact, we are turning diets n their backside! Yu will learn hw t lse weight while yu eat with PLEASURE! N restrictins allwed! This week yu ll learn hw t eat whatever yu want and still lse weight as lng as yu fllw a few simple guidelines. #/,(!"#$%"&&'()&*+(,"#*!-(-$*0,&*!,)( 1. When yu are hungry, EAT. This may seem like cmmn sense but it is imprtant t recgnize the difference between emtinal hunger and physical hunger. Emtinal hunger ccurs abruptly and is usually a reactin t an emtin such as; stress, bredm, r sadness. Physical hunger is gradual; yu hear r feel yur stmach grwl. This is when yur bdy actually needs fd, and will act as fuel t feed yur daily activities. The Hunger Scale Thse f yu wh are chrnic dieters may tend t enter the vicius cycle f starving yurself all day, then bingeing late at night. Take a few mments t lk at the hunger scale and tune in t yur bdy. Hw hungry are yu right nw? Each persn is different, but as a general rule, yu want t eat when yu ntice yur hunger between 1 and 2 n the scale fairly hungry, befre yu becme ravenus. If yu wait until 4 r 5, yur bdy enters starvatin mde. Yu ll end up eating mre than yur bdy needs and string the excess as fat Brittany Watkins Skinny Genes

2 Hunger Scale 1- Slightly Hungry 2- Fairly Hungry 3- Very Hungry 4- Ravenus 5- Physically Faint 2. Eat what yu want, nt what yu think yu shuld Hw many times have yu finished eating a full meal nly t start lking fr smething else? When we eat the fds we genuinely like ur brain prduces a chemical called sertnin, which makes us feel gd. When yu eat fd yu dn t particularly enjy, yur brain desn t prduce as much sertnin leaving yu feeling unsatisfied. As sn as yu tell yurself t nt eat certain fds, (usually because yu ve been tld they re bad fr yu), yu upset the natural balance f yur relatinship t them. Rather than wanting it less, that frbidden fd instantly becmes mre attractive t yu. The inner battle between yur psitive intentin and yur resistance t being cntrlled (even by yurself) can be exhausting. As yu begin t make peace with fd and learn t listen t the wisdm f yur bdy, yu experience freedm frm the tensin and guilt that cmes frm NOT fllwing yur intuitin. If it s dinnertime and macarni and cheese is what yur bdy truly wants, allw yurself t have it. As yu start t fllw yur natural intuitins abut what t eat and when, yu may find yur tastes change, attracting yu t the very fds yu re suppsed t be eating. S in the future eat whatever yu want, nt what yu think yu shuld. And keep fd arund that yu lve s that when yu re hungry, yu have ptins. (Please cnsult yur dctr if there are certain fds yu have been advised t avid. I am NOT a nutritinist, nr d I give nutritinal advice. If yu wuld like t speak t a nutritinist, I can refer yu t ne.) Tip fr listening t yur internal cues: Befre yu decide what t eat, sit dwn, take a big deep breath, drink sme water and allw yurself t relax. Next, check in with yur bdy and ask: Stmach, what wuld satisfy yur hunger right nw and keep me feeling light and energized ver the next few hurs? Once yu decide n yur meal ask yur bdy again: Will eating this fd leave me feeling energized r lethargic? Hw will it feel in my stmach ver the next cuple f hurs? Like a bwling ball, Light? Satisfying? Many f my clients find that when they check in with their bdies, they are truly hungry fr healthy, satisfying meals with lts f veggies, healthy prtein, and fruit. 3. Eat withut distractins. When yu eat withut distractins yu can cntrl what and hw much yu eat. Studies shw that if yu eat when yu are distracted yu ll eat mre and yu wn t enjy the fd as much. Frm nw n, when yu eat, stay cnscius and remain fcused n the fd and nthing else. When yu eat, sit all by yurself if yu can. Dn t read a magazine, dn t lk at the cmputer, dn t watch tv, just yu and the fd Brittany Watkins Skinny Genes

3 4. SLOW DOWN and enjy every muthful. Have yu ever rdered an appetizer and realized yu re nt hungry when yur dinner arrives? Our stmachs dn t need that much fd t feel satisfied; we just dn t wait lng enugh fr it t give us the signal. Peple wh struggle with weight have a tendency t think abut fd all day and then shvel it in their muths as fast as they can. They d this t get a sertnin release frm the brain but eating this way desn t allw the stmach t signal t the brain its full, which takes abut 20 minutes. Eating this way creates a temprarily high frm cramming in lts f fd, but results in feeling fat and guilty afterwards. The guilt cycle ensues and they repeat the whle ritual f uncnsciusly stuffing themselves again in rder t anaesthetize the bad feelings they just created! Here is perhaps the single mst imprtant key t success with my system: Yu can eat whatever yu want, whenever yu want. As lng as yu eat slwly and fully enjy every single muthful. I cannt emphasize this enugh. Put the knife and frk dwn while yu are chewing yur fd and really enjy it - savr the taste, and enjy the wnderful textures and sensatins as yu thrughly chew each muthful f fd at least 20 times! Try clsing yur eyes when yu eat, yu ll ntice mre t! If all yu did fr the next tw weeks was t slw yur eating speed dwn t abut a quarter f what it used t be and chew each muthful thrughly, yu will find it easy t leave fd n yur plate and lse weight. 5. When yu think yu re full, stp eating. Many peple feel they HAVE t finish the plate. Perhaps mtivated by the childhd message t eat everything because f all the starving peple in the wrld; but yu being verweight isn t ging t help any f the starving peple. The natural design f the human bdy is t eat when we re hungry and stp when we re satisfied. When yu ve eaten enugh, yur stmach sends a signal a sensatin that says I m satisfied that s enugh. Mst peple experience this gentle, clear, satisfied sensatin in their slar plexus (the area belw yur rib cage but abve yur stmach). If yu miss this warm feeling f satisfactin when it first ccurs, yu ll ntice that each subsequent bite f fd becmes a little less enjyable than the ne befre. Yur stmach is like a muscle, the mre yu pay attentin it, the strnger it gets. If yu really can t tell whether yu re full, just guess, and leave sme fd n yur plate. Remember, yu can eat whenever yu are hungry, s if that means 10 minutes later, g ahead and eat. Just stp again when yu re full Brittany Watkins Skinny Genes

4 REVIEW: NATURALLY SLIM EATING GUIDELINES 1. Eat when yu are hungry 2. Eat what yu like, nt what yu think yu shuld 3. Eat withut distractins 4. Slw dwn and enjy every muthful 5. When yu think yu re full, stp eating TAP BEFORE EATING If yu ve been a chrnic dieter, this new eating strategy might give yu sme anxiety. If that is the case, it is very imprtant t tap befre yu eat. Many peple experience a HUGE reductin in their appetite just by tapping befre they eat. T the right is an frm a client and chrnic dieter wh tried this apprach: Brittany, Thanks fr a great sessin yesterday. This cncept really rcked my wrld. I've been tapping and thinking abut everything we talked abut yesterday. Mre imprtantly, I've been eating what I want t eat, fcusing n what I'm feeling and listening t my bdy. I've eaten things I haven't let myself eat fr years - ckies, kettle crn - and I haven't eaten t excess. This is amazing! If there's the anxiety, yu were s right t tell me t tap it away and nt eat under thse circumstances. Thank yu thank yu! Hpe yu are having a great weekend! - D.C.- San Francisc!,1#(#"..*!-(12%("!3*,#'( Scale Start by measure yur anxiety level, give it a number n a 0-10 scale. 0 is nne, and 10 is the highest pssible. ALWAYS measure yur anxiety- this is hw yu will knw if yu are making prgress. Feelings Ntice hw yur bdy feels... hw d yu knw yu are feeling anxius, d yu feel pressure in yur chest, a pit in yur stmach, are yur hands sweating? Whatever it is, just ntice the feeling(s) Brittany Watkins Skinny Genes

5 Affirmatin Decide what statement feels true t yu. If the suggested sentences resnate use them, if nt, just ntice yur thughts and say them ut lud. Examples f phrases yu can use: Tap away the anxiety Even thugh I feel anxius abut eating this fd. Even thugh I have this anticipatin abut this fd. Even thugh I ve deprived myself f this fd fr SO lng. Even thugh I feel ut f cntrl arund this fd Even thugh this fd will make me fat Even thugh I wnt be able t stp eating this fd Even thugh I cant stp thinking abut fd. Even thugh I m bsessed with this fd. Prgram in the psitives I can have as much f this fd as I want, whenever I want it There is always enugh It is safe t eat slwly I am at peace knwing I can allw myself t have it any time. My bdy knws exactly what t eat. I chse t savr every bite f whatever I eat I am pleased that I can hnr my bdy s signals fr hunger and fullness I chse t take charge f hw and when I eat Tap r stimulate each f these receptr areas fr abut 15 secnds apiece, (either side wrks) while yu fcus yur anxiety. Dn t wrry abut getting the receptr pints exactly... if yu use tw fingers, yu will hit the right spt. 1. Karate chp (stay here fr abut a minute, while yu d the affirmatin part f the sequence.) 2. Frehead 3. Under eye 4. Cllarbne 5. Chest 2012 Brittany Watkins Skinny Genes

6 6. Wrist Take a deep breath... in and ut. Nw g back t the fd and check yur anxiety level. Keep repeating the prcess until yur anxiety is at least a 2 r belw. A 0 is best. Gd luck and enjy savring each mrsel f yur delicius meals! XO Brittany 2012 Brittany Watkins Skinny Genes