We don’t want you to suffer another minute on a restrictive diet.
Stop dieting now!
Because we know diets don’t work; can be harmful as they encourage yo-yo dieting (weight cycling); and make it harder to lose weight in future, we’d like to give you access to the Eatiful Method for free, right here, right now.
We have made Eatiful available here, you can read all about it.
👇👇👇
Come back any time and it will be here for you, get the Eatiful Method PDF via email for free.
Why Eatiful?
Eatiful is a powerful non-diet solution that helps people enjoy food more while losing weight.
Eatiful helps you understand yourself.
Eatiful helps you enjoy food.
Eatiful helps you listen to your body.
Eatiful puts you in control around food.
Eatiful helps you lose weight.
Eatiful helps you feel great.
Join a movement
Eatiful is a community: a global group of individuals who are interested in a more thoughtful and more sustainable approach to eating, weight loss and life-long weight care. Thank you for joining us and for learning more about the Eatiful Method. We think you'll like what you find. We want to spread the word and help as many people as possible to live free from overweight and obesity. This is life-changing, so please share it with anyone who might benefit.
Eatiful Principles
Eatiful is based on a set of core principles. These principles are the things we've learned from many years of weight loss trial and error, of research, and of talking to people who want to lose weight; people like you.
Goal setting helps you know your destination. Without a goal, anything is harder.
Understanding why you eat helps you to only eat when you're actually hungry.
Understanding hunger helps you to only eat when you're actually hungry.
Eating slowly helps you enjoy your food more and hear the signals from your body.
Listening to your body helps you identify when you're full.
Stopping eating when or just before you're full prevents you from overeating.
Eating to the point of mild fulness helps you lose weight.
Eating food that's ‘worthy of you’ helps you enjoy fabulous food and not missing out.
Tracking your progress allows you to feel in control and celebrate your success.
Feeling great comes as standard.
The Eatiful Way
Eatiful is based on the principle that if you really notice your food and eat it 'eatifully', you will enjoy it more, feel satisfied sooner and stop eating when you're full. In turn, if you stop eating sooner, you'll eat just the right amount of food your body needs, and you'll lose weight. There are many reasons why we keep eating when we're not hungry, but the good news is that there are tricks you can learn to help you eat more thoughtfully. Eatiful is here to help.
There are many reasons why we overeat and we help you to understand those reasons; we help you understand yourself better. Then we help you learn new tricks (you could also call it behaviour change) to rewire your brain’s response to certain situations. Eatiful helps you change your responses and your behaviours around food, and create new behaviours.
Eatiful helps you:
Understand when you’re actually hungry
Choose delicious food that’s right for you
Enjoy every mouthful
Eat slowly
Notice when you're full
Stop eating at the right time
Lose weight
Feel great
We do all this by guiding you through your eating experience. Eatiful is with you before, during and after eating, as you learn the method and embed it into your daily routine. Eatiful is all about setting gorgeous goals, increasing your enjoyment of food, learning about your body and mind, and helping you treat yourself well. All with the aim of losing weight or maintaining a healthy body weight.
Eatiful & Mindful Eating
If you're wondering how Eatiful differs from mindful eating, rest assured that Eatiful takes all the best principles of mindful, slow and intuitive eating; the ones that are likely to help you with weight loss and adds even more. More thoughtful self-nurture, more cues to stop eating when you're full, more reflection, daily habit forming journalling, goal setting and progress tracking to ensure weight loss is easy and enjoyable.
Eatiful is not a diet
Eatiful helps you lose weight while enjoying foods you love. We’ve talked about what Eatiful is: a way to lose weight enjoyably and sustainably. Let's just recap what Eatiful is not. Eatiful is not a diet. It’s not a meal plan, fitness program, retreat, weight loss medication or hypnosis. Unlike many weight loss programmes, Eatiful does not contain any nutritional advice (except our one food principle). We do not not offer meal plans, we do not offer recipes and we will never tell you what to eat.
Indeed, we believe telling people what to eat is a recipe for failure, after all, one of our most cherished freedoms is being able to choose how we nourish our bodies. There is no diet to follow, no meal plans to prep, no drugs to take, no exercises to complete and no calories to count. What, really, no calories to count? No.
Eatiful is a remarkable, enjoyable way to change how you eat (not what you eat), overcome lifelong habits of overeating, get in control around food, understand yourself, enjoy food more, listen to your body, lose weight AND feel great.
Eatiful for All
Do you want to improve your overall health? Do you wish you could lose weight but have tried and failed at diets in the past? Are you struggling to lose weight on restrictive diets? Do you wish there was an easy and enjoyable way to lose and maintain weight?
Works for anyone
Eatiful works for anyone who wants to lose weight: for adults of any age, at any life stage. Many of our members are women, many are over 35, but Eatiful works for everyone.
With any amount of weight
However much weight you'd like to lose, whatever food you currently eat, Eatiful can help you change how you eat to lose weight. Most weight loss programmes are aimed at people with a lot of weight to lose. If you have a lot of weight to lose (over 50 pounds) Eatiful can work for you. Eatiful can also work for people with just a few pounds to lose, or for people who aren't overweight but want to reduce body fat.
With any food preferences
Whether you're a vegan, a meat eater or you’re vegetarian, or if you have specific dietary requirements, Eatiful can work for you. Eatiful is not a restrictive diet, so nothing’s off-limits. That said, if you prefer not to eat processed food, or prefer to eat a lower carb or even a lower fat diet, Eatiful works with your diet. Eatiful works because it changes how you eat, not what you eat.
How to use the Eatiful Method
The Eatiful Method is at the core of Eatiful. But it is not all Eatiful is. For many people, simply reading the method a few times will enable them to understand the power of slow and mindful eating, and adopt these new tactics and techniques on a daily basis. For other people, they need more help to undo the years of brainwashing we’ve all been subjected to about food and eating. Others want a greater level of support and regular reminders about how to approach mealtimes and eating. If the Eatiful Method is enough for you, use it on your own. If not, come and try the Eatiful Go immersive 7 day video course, or the Eatiful app or 1:1 coaching where we offer much more in depth support.
Download the Eatiful Method Now
This stuff is powerful so we’ve made the Eatiful Method free for anyone who wants it. We believe everyone should have access to life-changing information about simple tactics to change how they eat for good.
Get the Eatiful Method PDF as a keep-forever resource via email today.
Or read on for the Eatiful Method.👇
The Eatiful Method
RULE 1: Set a Goal
Before you start using the Eatiful Method, spend time thinking about your goal then write it down somewhere.
The goal needn’t be a number on the scale, although it can be. It could be a personal goal like ‘feeling comfortable playing with your child at the beach', a health goal like ‘having more energy and feeling more vibrant’ or a clothing goal like ‘feeling great in your favourite dress’. Having a goal will help you remember why you want to eat eatifully, at every meal and snack time. We like to help people set goals that are more about what they'll be able to do, and how they will feel after they've lost weight, as opposed to purely a 'number on the scales' type goal, but ultimately, you're in control, so do what feels right for you.
RULE 2: Know real hunger
This rule is all about eating only when you are physically hungry.
There are many reasons why people eat, aside from hunger. Some of these emotional reasons include stress, boredom, depression, loneliness, lack of control and social and cultural traditions. Some people also eat to make other people happy, consciously or subconsciously, and others eat to save waste, to be polite, and just because it's mealtime. Sometimes we feel hungry, when we are actually bored, or stressed, or want some comfort.
Most people eat for reasons other than hunger from time to time, some of us every day. The 'trick' is in asking yourself your reasons for wanting to eat before you eat. Then, if you feel true physical hunger, you should eat, as long as you are in the hunger zone (see Rule 3). If you know you are just bored or stressed, you will need to find new ways to alleviate boredom or to relax.
RULE 3: Eat in the hunger zone
The Eatiful Hunger Zone will help you understand your hunger levels:
If you’re not hungry, don’t eat.
If you’re a little hungry, wait.
When you’re hungry, eat.
Don’t wait until you’re very hungry.
Don’t let yourself get ravenous.
The simple rule of the Hunger Zone is: eat when you’re in the hunger zone and do not eat when you're not. Find out more about the Eatiful Hunger Zone here.
RULE 4: Drink before eating
Eating slowly allows us to listen to our bodies, hear the signals from our stomachs, notice when were full, and then stop eating. One way to ensure we eat more slowly is to pause before we eat. A great way to develop the 'pause before eating' habit is to drink a glass of water before eating.
Water fills you up, so, the logic goes, you'll eat less food. It also quenches your thirst which is helpful because often people feel hungry when actually they are thirsty. It also aids digestion, boosts metabolism and flushes out toxins.
RULE 5: Pause during eating
Often, people enjoy their food so much that they eat quickly until the plate is empty. One way to eat more slowly is to develop the habit of pausing several times during a meal.
Put your cutlery down between mouthfuls to help slow your eating, generally and after every three to five mouthfuls, slow down further and take a break of a few seconds. Pausing between mouthfuls further slows down the eating process, promotes better digestion, helps to keep you engaged in conversation, allows you to check in with your hunger and fullness, and even improves table manners!
RULE 6: Chew well
Chewing food well is really important for general health benefits and aids weight loss. Chewing well breaks down the food into smaller particles so it's easier to digest, helps release the flavours, makes food more enjoyable to eat and even promotes better oral hygiene.
Chew food at least 20 times, or for as long as is comfortable, but long enough to really think about it.
RULE 7: Listen to your body
It’s important you connect with your body and learn about the impact food has on it. Eating is a good prompt for you to listen out for signals from your body, but not just when you eat, but for a while afterwards too
Listening to your body helps you learn more about what foods satisfy you, the physical feelings of fullness and satiety, and helps you easily identify when you are full and should stop eating. Listening to your body after you’ve stopped eating helps you understand how you may feel even more satisfied later, and helps you understand the impact different foods have on your body.
Listen to signals from your body for a period of 20 minutes from the start of your meal.
RULE 8: Stop eating when you feel full
Learning to stop when full, or just before you're full can be very empowering. It helps you feel in control, feel relaxed around food, and will help you lose weight without feeling like you're missing out.
Having listened to your body, you’ll have noticed the sensation of fullness starting to happen and increasing with every mouthful. When you start to feel full, slow your eating even further and listen carefully to your body. Then, when you feel full, stop eating.
Don't worry about feeling hungry later; when you’re in the hunger zone, you can, of course, eat. When you stop eating, don’t worry about any external influences. Eating more than you need at this point won't help save waste, save the planet, save starving people elsewhere in the world, and it won’t help you.
As you learn to enjoy food more and slow your eating, you’ll be better able to understand when you've eaten enough. Knowing that you can eat more when you’re hungry means you never need to starve yourself, restrict your food choices, or go without, but that you’re in control and you can lose weight.
RULE 9: Eat food that's worthy of you
There’s no nutritional advice and no food rules in Eatiful because Eatiful is genuinely not a diet. We don’t tell you what to eat, instead, we help you change how to eat. However, we do have one food principle, and that’s this: ‘Eat food that’s worthy of you.’
Your body knows what is right for you, and if you listen, your body will tell you. When choosing food, listen to your intuition. Foods that are worthy of you are likely to be foods that excite you, that you enjoy eating, that look good and that will nourish you. They’re less likely to be foods that make you feel bloated, that only fill you up for a short time, that spike your blood sugar, then crash it, or foods that make you tired, that look bad and that fail to nourish you.
RULE 10: Check in regularly
Eatiful doesn't ask you to stick to a diet, but, like other transformational programmes, it's important to keep up to date with your progress.
Regular feedback helps us celebrate our small successes on our way to achieving our big ambitious goals. Eatiful progress is not only just how much weight you’ve lost but about how well you’re adopting the Eatiful way of eating and how you’re feeling. How slowly are you eating? How often do you stop when you're full? How easy is it for you to choose food that's worthy of you? How do you feel about eating? And, most importantly, how do you feel about yourself?
Each week, spend some time considering how closely you've been following the rules, and if not, what's been stopping you so you can make it easier in future. As you check in with yourself, remember to congratulate yourself and celebrate all your successes.
Eatiful Rules
-
✺
Define your goal
-
✺
2. Know real hunger
-
✺
3. Eat in the hunger zone
-
✺
4. Drink before eating
-
✺
5. Pause during eating
-
✺
6. Chew well
-
✺
7. Listen to your body
-
✺
8. Stop when you're full
-
✺
9. Eat food that’s worthy of you
-
✺
10. Check-in regularly