This Q&A episode answers your most pressing questions about implementing the mind-first approach to weight loss.

Host addresses practical, real-world concerns about identifying triggers, managing cravings, changing deep-seated beliefs, and what to expect on this journey away from traditional dieting.

Important Points Covered

1. Identifying Your Triggers - Use a feelings journal (not a food journal) to track when you eat, your hunger level (1-10), and your emotions. After one week, you'll spot the 2-3 main triggers driving 80% of your emotional eating.
2. Sitting With Cravings - Start small with just 60 seconds instead of white-knuckling for hours. Your brain is panicking because you're disrupting decades of automatic patterns. Redirect energy with deep breaths, texting a friend, or physical movement.
3. Building New Beliefs Through Evidence - Keep a "wins journal" documenting small moments when you CAN trust yourself around food. New beliefs are built one piece of evidence at a time, not through positive thinking alone.
4. Breaking Free From Control - Restriction creates the binge cycle you're trying to avoid. Start loosening control in one small area and prove to yourself you can handle it before expanding.
5. Realistic Timeline - Mental shifts appear in 2-3 weeks; deeper changes take 2-6 months. The scale might not move much initially, but you'll notice you think about food less and feel more peaceful around eating.

Keep sending in your questions about implementing the mind-first approach! Remember: mental shifts come before physical changes, so give yourself grace and time as you rewire decades of patterns.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.theweighout.net