Your Perfect
Weight Loss Plan…

WELCOME

Welcome to the Create Your Perfect Weight Loss Plan… PLAN!

FINALLY!!! The thing that will solve all your weight struggles (and all the other struggles that come with that) is the answer to the thing that you didn't actually think there was an answer to.

This plan will guarantee you lose 10 pounds in 30 days AND for the last damn time. This will help you…

• Get straight to your dream come true weight
• Free yourself from food drama and the constant yoyo
• Have you rockin' that cute lil romper + excited to get dressed
• Make you finally feel like yourself, free, confident, alive!
• Get the weight (physical, mental, emotional) out of the way so you can be present and live your one precious life super engaged and having so much fun

AND… it really isn't too good to be true!

You need a plan that works for YOU, not a plan that someone else prescribes, not a one-size-fits-all! AND that being said, I am going to help you create it in a very systematized way that WORKS!!!

SO! First things first — your plan is meant to serve you and your goals, you are not to serve it nor be a slave to it.

It is designed to help you balance your hunger hormones and become fat-adapted so you can release weight easily and feel amazing (plus there are many additional health benefits to balancing your hunger hormones!).

Remember I am making suggestions and recommendations based on my expertise but ultimately you are the authority. Ultimately you are the one that is choosing your plan, which is the only way this will be successful. I never prescribe anything because I never want to take your power away. If I were to prescribe just another diet, you would inevitably rebel and quit because that is how our human brains are designed. You are in charge and I am here to help you.

There are only 2 reasons we do not lose weight:

• Our plan needs to be adjusted
• Our brain needs to be adjusted so that we can follow the plan

Our Plan Is Science.

Our protocol is like a hypothesis. Our hypothesis is that if we eat "on" plan that we will lose weight for the last time by balancing our hunger hormones. You will create your hypothesis and then test it. We are experimenting to see that it works and at the rate you want it to, without it being overly restrictive.

When we look at it this way we take all of the drama out of it.

Why do we want to be on a plan?

• Balance our hunger hormones
• What are our hunger hormones?
  • Insulin, leptin, ghrelin
• When we balance them we lose weight effortlessly
• To build the skill of trusting ourselves
• It just feels good! You will feel so much more energy and be so proud of yourself when you follow through on your word!

The speed at which you will lose weight:

• It is always two steps forward one step back
• There will always be at least one plateau
• A rate of 4–8 pounds per month is what you are going for, give or take
• Always take the lowest weight, as your current weight, as a way to stay out of the drama and to become your future self, NOW
• Practice not being in a rush, in the end this will be the fastest you lose weight because it will be the last time you lose weight. Your brain wants to be in a rush because it thinks it will be better over there, it will in some ways, BUT whenever you get in a rushed state I want you to ask yourself: How do I think I will feel over there? (you might say, "Light, alive, free, confident") Pick one feeling and ask yourself: how can I feel that feeling NOW? Practice these questions — that will help to take you out of the rush. Being in a rush only makes us gain weight or stay the same in the long run.

Restriction.

Healthy restriction is appropriate.

Under-restriction doesn't work and over-restriction doesn't work. When we under-restrict, we eat all the things and do not feel good, physically, mentally, or emotionally, and we don't create what we want.

When we over-restrict, we end up in the over-restriction cycle of over-restrict > over-desire > over-eat > over-restrict, and so on. This also does not work.

We need healthy, balanced restriction. We restrict ourselves in all other areas of our lives (think: parenting, relationships, our jobs, our driving, our sleeping, I could go on!) so that we create what we want. We need to do the same when it comes to our health and our eating habits if we want to create our natural weight, optimal health and all that comes with it.

The Platter

I recommend you choose a few options from 'The Plan Platter' to begin to create your plan:

• No sugar
• No flour
• Intermittent Fasting
• Number of meals you would like to have per day
• 24 hour eating plan: this is when you plan exactly what you will eat the following day and then eat exactly that, create this from a healthy brain, not a diet brain, you want to nourish and take care of your future self!
• A yummy mummy munchie, this is something that is "off plan", this is NOT a cheat day, this is one, well-defined thing you will treat yourself to, this is to be planned 24 hours or more in advance, many yummy mummies choose one of these per week
• No second helpings
• No snacks
• Other foods that you know play a part in emotional eating

Be sure to be aware and include the "The Plan Peripherals" if need be:

• Sleep, be sure you are getting enough
• Alcohol — I don't recommend giving up two "drugs" at the same time, ie, sugar and alcohol, of course over time, you can if you WANT to, but one step at a time is how our brains like to change habits
• Exercise is recommended if you are already doing it and doing it for reasons other than losing weight (and of course, there are so many of them)
• Water, ½ body weight in ounces or whatever you choose
• Vitamins // supplements
• Add in LMNT or a no-sugar electrolyte supplement and maybe add in a little extra fat if you are going off of sugar and/or going to start intermittent fasting and are starting to feel flu-like

There are some questions below to help you get clear. REMEMBER: there are no 'right' or 'wrong' answers. Some yummy mummies start with many things, some just do one thing and add to it, and some yummy mums just pick one thing, and that is all they need to get what they want.

Most importantly, create your plan from a place of space, ease, and LOVE. Remember WHY you are doing this. This is not punishment; this is FOR you. You are on the same team as your body. You want the same things.

Questions

The printable PDF has space to write your answers — grab it above.

The most important thing: do NOT quit.

This is a practice, not a perfect ;).

You will make mistakes (don't use this truth to make a mistake purposely!!), and when you do, you want to treat that moment like Monday morning.

The work isn't about being perfect; the work is how quickly you can catch yourself and get back "on" without beating yourself up and bonus!… even learning from the mistake.

We are always winning or learning. You are learning a new skill. The skill of losing weight for the last time.

If and when to change your protocol.

It is recommended that you do not change your protocol until you have developed the skill of honoring it. If you have not lost weight for 2 weeks straight, then you are welcome to change it if you have honored it. Once you get to your goal weight, maintain it for at least 6 weeks using your current protocol before adding things back in. If you want to add things back in after 6 weeks, go for it, but I want you to really like your reasons for changing your protocol. Only add things back in one at a time. Don't add in a second or third thing until you have added the first thing back in and maintained your weight for 6 weeks.

I recommend being on a protocol forever if you want to maintain your natural weight!

Make this fairly doable for your future self. Keep her in mind. We are going for precision in honoring your protocol over eliminating all the things. I like to recommend the lowest most effective dose, but you by no means have to take me up on this. I also recommend practicing not being in a rush. Some of this work will be easy and some of it will be hard. But in the end it will be effortless.

We are doing things differently than you have ever done them before because we are creating a different result than you have ever created before: you losing weight FOR THE LAST TIME (and of course what that really represents).

Questions to Ask Before You Change Your Protocol:

Note: You DO NOT need to have 3 meals a day. Do what feels right for your body.

The printable PDF includes blank weekly sheets so you can plan week after week.