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Place a bead in the jar after every urge. Although completion of a craving doesn’t involve eating, the reward comes from putting the urge in the jar. As you stick with the process, your jar fills up. This gives the primal brain enough visual satisfaction to skip overeating, so keep your jar in view.
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The Urge Jar for Weight Loss | How to Stop Cravings and Lose Weight
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Dietitian Tip: Use Urge Jar to Beat Cravings and Lose Weight
Dietitian With a PhD in Behavior Change Sa to Use an “Urge Jar” to Beat Cravings and Lose Weight ; Eat enough for dinner: If you’re not eating …
Source: www.popsugar.com
Date Published: 12/10/2021
View: 1463
Urge Jar Instructions and Worksheet
The Healthy Mama Weight Loss. Program … This Urge Jar is a tool to help you stay committed and motivated. … Enjoy filling up your urge jar!
Source: nickyhammond.com
Date Published: 6/28/2022
View: 8291
Ep #263: The Urge Jar – The Life Coach School
It helps you evaluate what foods work in your body to help you lose weight, not some external diet telling you what to do. It helps you learn …
Source: thelifecoachschool.com
Date Published: 12/17/2022
View: 5370
Making Weight Loss Fun | Emily Gifford – Inside Out Nutrition
The Urge Jar is a weight loss tool I’m using to learn how to allow the urge to be there without reacting to it and eating off plan. So how does …
Source: insideoutnutrition.co.nz
Date Published: 10/5/2021
View: 9946
Weight-loss Wednesday – The Urge Jar – JennieB Coaching
Weight-loss Wednesday – The Urge Jar. Posted on June 6, 2019. Urge Jar. I’ve been learning so much about myself since I started losing weight 18 months ago.
Source: blog.jenniebcoaching.com
Date Published: 10/30/2022
View: 6700
The Urge Jar | Lisa Duke
So what’s an urge jar, and how does it work to help you stop snacking when you aren’t hungry? Well, here’s the ea behind it.
Source: www.lisaduke.net
Date Published: 5/19/2021
View: 6049
Whole30, keto, Meatless Monday — but have you heard of the Urge Jar Challenge?
I’m often asked why I love podcasts so much, and my answer is always the same: Free education. Whether I’m stuck in a traffic jam in Los Angeles or walking my dogs, I listen to a podcast at every opportunity. I discovered the Urge Jar Challenge on a podcast called Life Coach School. This podcast makes a strong argument that dieting isn’t just about willpower. This is how we handle our primal urges.
Fascinating in its Freudian approach, I embraced the challenge Life Coach School founder Brooke Castillo shared with her audience. And spoilers, I’ve lost weight – 10 pounds to be exact. But the best result was not my physical one. It was the transformation I noticed in my mental health. Already interested?
So what is the Urge Jar challenge?
The Urge Jar Challenge intervenes in our decision-making process and changes how we respond to an urge. It all started in the days of the cavemen, when our primordial brains were in charge. Decisions were made based on survival and instant gratification. As fast as we could hunt and gather food, we ate them. Our other primary needs were to stay safe, to keep warm, to find shelter, to hide, and to run away from threatening situations. Quick response, reward and pleasure were all we knew.
While we no longer live in such an environment, our ability to make decisions hasn’t changed all that much. In fact, despite our evolution, we still make about 90 percent of decisions from our primal brain. Have you ever reached out for a cookie just because it was there? Do you need it to survive? Probably not. But you sought instant gratification.
The prefrontal cortex — the most powerful and developed part of the brain — plans ahead, makes adult decisions, and regulates emotions. It delays gratification. The Urge Jar Challenge is all about learning how to voluntarily exercise your prefrontal cortex more.
What will you learn if you accept the Urge Jar Challenge?
Despite years of good habits and nutritional education, I too succumb to emotional eating. This challenge uncovered patterns that surprised me. When my mood was good, I craved sweets like cake and sugary granola. I’ve fueled my happiness with food from happy times: celebrating with cake and munching on Frosty Flakes while watching cartoons.
MORE: A deeper look at the ‘sober curious’ movement.
During times of stress, I craved salty, crunchy foods like popcorn. Research shows that grinding food with our teeth is a way to vent emotion and dilute aggression. Chewing is considered an effective stress management mechanism. My million-year-old reptilian brain had more control over my food choices than I did. Was I really hungry or just emotionally hungry?
The six steps in the challenge helped me find the answer.
How to accept the Urge Jar Challenge
You actually need a few things to complete the challenge. Don’t skip any items. They all serve an important purpose. To participate in the Urge Jar Challenge you will need:
● A clear glass jar
● At least 100 beads (color not important)
● A scale
● A method of keeping notes (I used my iPhone notes app, but feel free to use a paper journal if that’s your thing)
Step 1
Write down exactly what you will eat tomorrow. Do this 24 hours in advance. Planning will override your original brain. There are no restrictions except that it is recommended to limit salty and sugary processed foods. The primal brain loves the quick rewards of salt, fat, and sugar. These three create false hunger signals and additional urges. Choose what is best for you.
step 2
Eat exactly what you planned. Focus on execution. If you’re eating out at a restaurant the next day, research the menu and decide what to order 24 hours in advance. When you arrive at the restaurant, eat exactly as planned. The consistency of this action will make you ignore your original brain. If you’ve settled on a chicken salad, don’t substitute shrimp and broccoli. Yes, it’s still a protein/veg combo and I applaud you for that, but it doesn’t follow what you decided the day before. You want to build consistency and a relationship of trust with yourself.
step 3
Anytime you feel the urge to eat something you didn’t plan, allow yourself to feel the urge to be there. Give it 10 minutes and take a deep breath. They will be forced to “take a little bite.” Let whatever feelings you have flow through you. When you ignore an urge there is no reward, only deprivation. Acknowledge an urge and it goes away.
step 4
Place a bead in the jar after each urge. Although satisfying a craving doesn’t involve eating, the reward comes from putting the urge in the jar. As you stick with the process, your glass will fill up. This gives the primal brain enough visual gratification to skip overeating, so keep an eye on your glass. If you give in to the urge, skip the pearl deposits on that urge. You don’t have to start the challenge from the beginning; Go ahead and be more mindful next time. If you are not at home, take some beads with you. Pour into the glass accordingly upon return.
step 5
Track your weight every morning. Write down what you ate and what urges appeared. If weight loss is your goal and you haven’t lost any pounds in a few weeks, adjust your food choices until you see your weight dropping. The food rating from the journal will prove helpful. There’s no external diet (keto, Atkins, etc.) that dictates what to eat, so it’s all about you assessing and adjusting what works best for you. But remember, this challenge isn’t just about weight loss; It’s about mindful eating, learning your eating habits, and taking back control to make you feel the best you should.
step 6
Once you reach 100 beads – i.e. 100 shoots in the jar – re-evaluate. Did you reach your goal? Repeat the Urge Jar Challenge every 100 beads for as long as you like or until you feel you’ve accomplished your goals.
One final note on the Urge Jar Challenge
Urge Jar Challenge creator Brooke Castillo recommends that you “face this challenge by loving your body. If you approach it with self-love rather than self-loathing, you’re more likely to be successful. With self-love, you will stop obsessing over food and [you] will be more like a mindful Jedi Master.”
MORE: How to develop a gratitude practice
Thanks to this challenge, I have fulfilled a contract with myself. Now I’m more aware of my emotions, can direct them away from food, and make my next decisions accordingly. I didn’t feel empowered when it came to fad diets. When the diet was over, I felt relief from my torment. In the Urge Jar Challenge, the experience led to self-control, and that’s the healthiest thing I could have learned.
Would you like to take on the challenge with a group and a coach to cheer you on? Join my Urge Jar Challenge for free from September 15th to October 27th.
Looking for a healthier twist on your favorite kibble while trying out the Urge Jar Challenge? Try our healthier Twinkie recipe.
Dietitian With a PhD in Behavior Change Said to Use an “Urge Jar” to Beat Cravings and Lose Weight
Registered Dietitian Rachel Paul, known as a collegiate nutritionist who has a PhD in nutrition and behavior modification, recently posted the above video on TikTok about how to stop overeating at night. She shared these three tips:
Eat enough for dinner: If you’re not eating a filling, filling dinner, you’re going to be extra hungry. If you want dessert after dinner, plan for it: no food is “not allowed” or a “poor meal.” Use the “Urge Jar” for cravings when you are not physically hungry: Breathe through the craving and place a coffee bean in the Urge Jar.
If the last tip confuses you, Dr. Paul shared the following video to explain it further. This tool is only used when you are not physically hungry – when you are hungry, eat! But if you’re physically full and satisfied and have a craving to eat, but you’re trying to lose weight or break a habit of overeating, she suggested first locating the cravings in your body and then thinking about it. what color it is and whether it is fast or slow.
Then said Dr. Paul: “If you prefer to breathe through the craving rather than to eat, tell yourself, ‘I’m learning to breathe through the urge to feel the craving and you breathe through it, the craving” goes away in a day or two minutes”. And then you can put a coffee bean in the Urge Jar. She said, “100 legal urges often equates to five or 10 pounds less body weight because each bean represents a time you would have eaten.” If you are a visual person, this tool might work for you.
Ep #263: The Urge Jar
Welcome to the Life Coach School podcast, about real clients, real problems, and real coaching. And now your host, Master Coach Instructor, Brooke Castillo.
Hello my friends. Welcome to today’s podcast. I am very excited to share my new technique with you as it is one of the most effective things I have ever used on myself or a client. It’s a brain hack that will blow your mind. And when I teach it, it’s so easy that no one thinks it’s going to work, but its execution and success rate are literally off the charts. It is ridiculous.
Now I am teaching this entire program in detail in Scholars, which will be published in May. So if you are interested in joining the program and having me teach you live and doing it for six weeks before summer to lose weight, join Scholars now and get access. We will be doing this throughout May and the first two weeks of June.
So I’m going to introduce it to you on the podcast so you can get a sense of what the program is. You can try it yourself, but please promise me you won’t try it yourself. But please promise me that you won’t try it alone and if it doesn’t work that you believe it won’t work because there are some nuances and some things that take some practice that some coaching will really help you with.
So trust me; this is a game changer. And the reason it’s a game changer is that it takes all of my weight loss teachings and wraps it into a very simple quick start process that you can apply right away and start spotting anything that doesn’t match what you want for the long term.
So I’ll start by talking about my weight loss concepts in a broader sense, to make sure that if you haven’t already done my weight loss teachings, my recent weight loss teachings, you’re on your feet to speed up. So as most of you know I started teaching weight loss 14 years ago and I had a program that was based on tuning into your body and listening to your body’s hunger signals.
It wasn’t intuitive eating in the sense that you don’t just eat whatever you want, whenever you feel like it, it was intuitive eating in the sense that you listen to how the food is in your body and They listen to your hunger. And what was at the heart of that work, which is still the very work I do now, is when you tune into your body and start really paying attention to your hunger and satiety and how food feels inside your body , start accessing your emotional life.
And many of us have turned to food because we don’t know how to process emotions. So my work has always been about tuning into your body so you can process and tune into the emotions and vibrations in your body and learn how to process and use emotions in a way that makes your life better rather than up a manner where you constantly resist or avoid or remove yourself from emotions.
Well, this program that I have taught for many years is very effective. Many people still use this procedure today. But what I learned as I got older and when I started working with my son, who had insulin resistance, is that the signals in our bodies about hunger and fullness are often not accurate in the sense that we are have completely thrown our bodies by the food we have put upon them; mostly sugar and flour and refined and processed foods that our hormones don’t really know what to do with and our neurotransmitters in the brain don’t know what to do with.
So when we eat these types of foods and then try to tune into our bodies, our hunger signals are so shut down and our bodies are so shut down that we feel hungry all the time. While we may only eat when we’re hungry, we overeat because our bodies are actually craving food that it doesn’t actually need for fuel.
So I changed my program about four years ago to accommodate that and it has made my program so much better and the effectiveness of the outcome so much better, which of course I will continue to do for the rest of my life when I learn more, research more and incorporate more. I always study the latest research on weight loss. I’m always trying to learn the latest things to see what makes the most sense for my clientele.
My main focus is always to rid our brain of food and calories and all that and focus on what’s going on in our brain. And so that hasn’t changed. But it’s very important to understand the science of what’s going on with the body.
Apart from that, I want to talk about some concepts that I believe in and use in my quick start program and how to use the urge jar that you should understand if you want to use this process to lose weight.
The first concept is our decision-making process and how important it is to understand how we make decisions. Losing weight is really just a series of decisions. We think that sometimes it’s just a big decision. We will decide to lose weight and then we will lose weight. But really, there’s the decision to lose weight, and then there’s the decision about what to eat every single day; so many small decisions that make up our big results.
And we have to make big decisions to get big results, but big results are also an accumulation of small results. So we have to make these small decisions too. So if you understand that weight loss is really just a series of decisions, you need to understand how the brain makes decisions. And there are two components to consider.
There’s that primal instant gratification brain that likes to make instant gratification decisions this second, right now. Most of us make 90% of our decisions with our primal brain, which means we always indulge in instant gratification and reward and in-the-moment pleasure.
Well, before we evolve to where we are now, that would be fine. Avoid pain, seek pleasure when you are in a cave is a good idea because it makes you nourish your body, warm your body, comfort your body and take care of yourself.
Now it is a tragedy to let the primordial brain make decisions. It leads to weight gain and overindulgence and buffering in ways that lead us to tons of results we don’t want. So what you need to do is look at the brain’s decision-making process and tap into the most powerful part of your human brain, which is your prefrontal cortex.
That’s the part of your brain that separates you from animal behavior, primal behavior. This is the part of the brain where, as an emotional adult, you can anticipate and plan and make decisions. I like to compare it to the difference between a toddler and an adult. You can look to the future, delay gratification, give up what you want now for what you want most. You can take care of yourself, even though you may not feel the immediate satisfaction of doing so.
For example, for most of us brushing our teeth doesn’t have instant gratification, although it feels good, but most of us care about showering and paying our bills and brushing consistent habits because of the long-term effects we have over time to have. And we need to apply the same choices to our eating and eating.
So if we don’t plan in advance what we eat and what we put into our bodies, it means we have to rely on our primal brain to make those decisions in the moment, and that’s totally unfair to our future selves because the primal brain will always choose instant pleasure. That’s his job. And unless you override it with your higher-level prefrontal human brain, you will always have the effect of instant gratification. And because there is so much pleasure and instant gratification available, you will overconsume, which will have undesirable effects on how you feel and likely how you carry your weight.
So step one is really about using that prefrontal. The concept is that losing weight is a series of decisions. These decisions must be made by your higher brain.
Concept two is about feelings and understanding that we need to learn to process emotions. We must learn to process instincts. We must learn to be present with the vibrations in our body and not to react. So when you feel the urge to eat or when you feel hungry, you don’t have to act on that urge, that feeling.
there is time We’re in no hurry. Hunger won’t kill us. The craving or urge to eat a certain type of food will not kill us if we don’t act on it. But so many of us have the pattern and habit of denying, fighting off, and resisting our genuine emotions that we then apply that to urges, although this type of restraint that requires willpower is never a long-term solution to dealing with with emotions is because it doesn’t work. It’s like trying to push a really big beach ball under water. It doesn’t work for long and it takes a lot of effort, so it’s not sustainable.
So if you try to control urges and emotions by resisting them, you will lose that battle. You have to learn to let emotions flow through you, to let urges flow through you, to allow cravings and cravings, especially in the beginning, so you don’t constantly fight them or react to them, you don’t exhaust yourself with willpower to push them away.
And then the third concept is really about how to plan without losing weight without much drama. And that means if you’re not losing weight, you need to use a very dispassionate assessment to judge it, rather than self-hating and self-punishing, which so many of us do. We need to be able to see, “Hey, I chose this to eat and I either eat it or I don’t eat it.”
So problem number one is if you are not eating what you want to eat, this is the problem that needs to be solved. Problem number two is if you’re eating what you wanted to eat and you’re not losing weight, then you need to change what you want to eat. It’s very easy. It’s very logical. But we don’t.
We don’t understand these three concepts. We don’t make decisions in advance. We don’t allow our emotions to be there. And we don’t interpret the data on the scale emotionally. We interpret it in a way that causes us to hate and beat ourselves up and treat ourselves horribly, which immediately sets us back in motion toward instant gratification, denial of emotions, and failure to achieve results to repeat.
So I devised a process, a six-step process that uses our knowledge of the brain, our knowledge of neurotransmitters, and our knowledge of the body in a very simplistic way that literally hacks our reward system. It literally hacks our brain and decision making system.
So, I’m going to give you an overview of these steps here on the podcast, but I want to warn you that if you’re really serious about this, please join Scholars and let me help you. Let me coach you. Let me give you some feedback because here’s the truth, I’ve given these steps to people before and sent them on their way and they sometimes come back to me and say they don’t work.
Some people come back and say it was amazing and they figured it out, but some people need extra help. And here is what most people need help with; They need help processing emotions and allowing urges. And that’s the part that we don’t take for granted and that might require deeper processing and deeper practice. So if this doesn’t work for you right away, I want you to consider joining Scholars and letting me help you.
Here are the steps. By the way, I want to tell you this before I start; When you join Scholars next month, you’ll get a Drangglas—and I’ll tell you about it in a moment—in the mail and a Life Coach School Food Journal in the mail, absolutely free, as part of your Scholar Membership. If you’re already on Scholars, you can also request one of these absolutely free.
I want you to be able to use the glass. I want you to be able to use the diary to follow this process closely. There are no steps to skip. There is no “Oh, that doesn’t apply to me.” You have to do everything exactly.
So, step number one is, write down in your journal exactly what you are going to eat tomorrow. It must be 24 hours in advance. You don’t want to write down what you’re going to eat in the next hour because you already crave instant gratification when it’s that close.
You need to be able to plan ahead. Well here’s why; You cannot plan ahead with your primal brain. You can only plan ahead with your prefrontal. And your prefrontal cortex has your higher interest in mind. It always thinks of the best version of you. It doesn’t think about the reactive version of you.
So you realize we always talk about the best plans, we always have great plans for ourselves ahead of time, we always know what we want, we plan great ideas for how we want our life to go, and then the moment is when we making those negative decisions that are about instant gratification and instant pleasure. So you really set yourself up if you don’t have a plan.
So you’re going to make your plan and write down exactly what you’re going to eat. You will select the best possible foods for your body 24 hours in advance. Now if you want to know exactly what those foods should be, there’s an entire section in Scholars where we talk about what to include in your log.
But for now, let me suggest that you eliminate sugar and flour for that purpose, because sugar and flour will completely take away from your ability to control cravings. Sugar and flour create lots of food cravings and lots of false hunger signals and lots of extra urges. So the goal is to try to eliminate these to make planning and execution of that plan easier.
Step One: Write down exactly what you’re going to eat 24 hours in advance. Step number two is just eat and eat exactly what you have planned. So if you’re planning on eating a salad with chicken, eat a salad with chicken. Don’t eat vegetables with steak. This is extremely important to develop integrity between your plan and your execution.
So when you decide in advance what you want to eat, you need to think and plan ahead, shop, choose a restaurant or know where you are. re will be tomorrow. It’s all part of the brain hack. The more you practice thinking ahead, the better. And then you must follow exactly what you have planned. Here’s why: If you do exactly what your prefrontal told you to do, you will consistently ignore your primal brain.
Your original brain will tell you that it doesn’t matter if you switch, no matter if you eat crackers, no matter if you eat bread, just go ahead and eat what’s available. Just go and eat a hot dog, just one bite, just one bite. It is very difficult. It will make you eat things and justify eating things you don’t want to eat.
So if you just do it super clean and only eat what you wanted to eat, you’re not following a diet. You are not following someone else’s regime. You choose what you eat and then you eat it.
Well, if you have a lot of trouble with this at first, it’s probably because you’re too strict with your diet. You may need to soften up in the beginning and offer yourself different types of food until you can consistently stick to what you want to eat. Therefore, you may need to include exceptions. You may need to factor in some things that you don’t want to eat in the long run, but for now you’re planning on eating them just so you can start being true to your word to yourself.
Once you start doing that, when you start writing down what you’re going to eat, and then just eat that for a couple of weeks, you’ll start to build a trusting relationship with yourself, and that’s where most of us have trouble , when it comes to doing what we say we will do.
Now some of you will say to me, “This is too hard, I can’t just eat what I wrote down because I’m going to have all this urge to eat all these other things.” Well, that’s where the urge glass comes in Game. Step number three, every time you want or have something to eat that you haven’t written down, you will allow the urge to be there without responding to it.
For each urge, you will allocate 10 minutes to experience it. This is what it would look like. You go to the kitchen, it’s time for lunch. You decided to eat chicken salad with lettuce and dressing, for example. That was your plan for lunch. But you go in there and there’s cake in the fridge. You open the fridge and there are cakes.
And you say, “Well, I’ll just have a bite of the cake. I’ll just get a taste. it was my birthday I earn it. I want some cake.” Once you notice that urge, you’ll just take a deep breath and just allow that urge to be there. It will feel convincing. It will feel important. It will feel justified. You’ll think it’s ok, it’s no big deal, it’s just a bite, all of that.
let it be there Don’t push it away, don’t distract from it, don’t fight it. let it be there And then if you allow the urge to be there and you don’t respond to it, in step four you will put a glass bead in the urge jar. It is very important that you actually put it there and create an image.
The glass is intentionally transparent. There is something in the brain that likes to have something to do and get done. And the goal for us is to fill this jar with these glass beads with all the permitted urges that we are going to permit. So when we want the cake and don’t have the cake and let the urge to be there go unanswered, we decondition ourselves and reward ourselves by putting that glass bead in the glass.
Now some of you will say, “Well, I don’t find that very rewarding. I find cake more rewarding.” But here’s the thing that’s so crazy about it; If you stick with this process, the glass will fill up. You will keep adding more beads and your brain will love that. Your primal brain loves accumulation. And you have now offered a contrast to only the one available reward.
So we used to go into the kitchen and say, “I want cake,” and we said, “No cake, bad cake, you can’t have cake.” And we would fight it, and then we wouldn’t get any reward. It was like getting the reward for the pie or just getting deprivation and no reward. And it’s important to allow the deprivation. It is important to allow the urge to be there. But now you’re offering your brain a treat, which is a collection of glass beads in a jar and filling up that jar.
It doesn’t make logical sense to your prefrontal brain that this would work, but the accumulation and reward of seeing the glass fill is far more powerful than you can even imagine. So when you have this jar and it is mailed to you, it is important to keep it in a place where you can visually see those beautiful blue beads beginning to fill this jar.
And I want you to imagine that if that jar fills up with 100 pearls, every single pearl in that jar is food that you would have eaten. It’s weight you would have accumulated. And so you start to get excited. It’s the strangest thing. You start getting excited as the glass fills up. You start noticing. It’s starting to matter. It’s starting to feel real and right that filling the glass is more important than eating right now. And it gives that primal brain just enough satisfaction to take the edge off that other habitual reward of overeating.
And the rules are, it has to be visible and you have to do it every time. Now my only question is: What if I’m outside? What if I’m not at home? So what I recommend is that you always have some of these beads in your purse and put them in another pocket in your purse and then put them in the urge jar as soon as you get home. The goal is to fill it up.
Well, once you fill that jar with 100 allowable shoots, with 100 pearls, I promise your brain won’t be in the state it was when it started. A question I often get about this is what if I screw up? What if I go to the fridge and I have this jar full of sprouts and I give in and have the cake? You should be very careful not to do this, because then your brain will readjust to the other reward, which is the cake. So you should try not to do that because you are de-conditioning your brain.
But if you do, there’s no reason to restart your entire urge jar. You just don’t have to put a pearl in the jar this time. You’re not starting from scratch at this point. You will actually still wait until the next time you allow an urge. The goal is to allow 100 shoots.
For some people, 100 allowable urges is worth £20. That’s 100 times you didn’t overeat when you wanted to. Think about it. Think about how much weight that’s worth. And the crazy thing is that the satisfaction you get from topping up the glass correlates with the satisfaction you get from losing weight.
Well, one of the things I have to warn you about is that this process won’t work if you hate your body. The process has to come with – any kind of limitation, any kind of permissive drive has to come from a place of self-love. Anytime you bring in self-loathing, you will restrict, which is not the same as allowing an urge. When you limit an urge or fight an urge, you have to use willpower, and willpower is not sustainable.
The goal of allowing 100 urges is for you to decondition this craving for reward patterns to lower your cravings for overeating. Think about it, if your cravings for overeating were less, losing weight would be a lot easier. If you go to a party and look at a large tray of food and have very little cravings because you’ve deconditioned your urges, you’ll find it much easier not to overeat. So with those first 100 urges with the urge glass, that’s what we’re going to do.
Step number five is tracking your weight every morning. Make sure you write down everything you’ve eaten from your written list, any urges you haven’t given in to need to be listed in this food journal under the plan you had. And then you write your weight right there.
What you’re going to do is notice when you’ve lost weight and when you haven’t, and if you’ve been treating yourself to the same food for a few weeks and you haven’t lost weight and you’ve been 100% persistent, not giving in to the urge, then you know that all you have to do is adjust the food you eat until you get to a solution that will help you lose weight, until you get to a place where the log, the foods you have chosen helps to lose weight.
Step number six is repeated until you have 100 sprouts in the jar. If you still need to lose weight, repeat the process.
Okay, I’ll go through these steps again. Step One: In your journal, write down exactly what you are going to eat tomorrow. It must be 24 hours in advance. Step number two, eat exactly and only what you planned. Step number three: Anytime you want or have something to eat that you didn’t write down, let the urge go. Don’t enter into it. Give yourself 10 minutes to experience it fully.
Once you allow the urge, step four, place a glass bead in the jar. Make sure you keep it in a visible place. I know this seems like a crazy little hack. I know this seems like a gimmick, but don’t knock until you’ve tried my friends.
Track your weight in your food journal every morning, step five. Jot down everything you ate from your written list. Make a note of any urges that you have not allowed. And step six, repeat until you have 100 shoots in the jar and your protocol is working and you are losing weight. Rinse and repeat until you reach your goal weight.
There’s a lot more detail, a lot more information. The science behind it is explained much more in scholars. But if you start this process with me, starting in May, we’re starting May 1st and we’re going to do it for six weeks, you my friends are going to lose weight. You will, if you choose a meaningful log, you write down meaningful foods that you know will help you lose weight, if you allow your urges and your emotions to be there, and you use this jar to create a visual Having reward display that primordial brain – it’s primordial brain. It’s not very sophisticated. It likes glasses and pretty beads, which I love so much – you can have a food reward counter.
It’s a very powerful process that teaches you some really important things. It teaches you how to use advance decisions in your prefrontal cortex. It helps you assess what foods are working in your body to help you lose weight, rather than an external diet telling you what to do. It helps you learn how to process, feel, and use your own emotions without resisting them or trying to use willpower. And ultimately it builds integrity with yourself where you go through with it and do what you say you will do.
A lot of people have made fun of me because of my urge glass. A lot of people say to me, “What, that’s silly. This is a gimmick. It’s a hack.” And I just laugh. I say, “This works more effectively than anything I’ve done.” And yes, it has the science to back it. And yes, it talks about hormones and it’s all based on the hormones and the neurotransmitters and how the body works.
But really, it addresses the problem that is the original brain of instant gratification with a very simple jar and hack that is visual to the brain and just gratifying enough to counteract the need to overeat all the time . Don’t knock until you try.
If you want to use the urge jar and keep the journal and walk through this process with me for six weeks, go to Self-Coaching Scholars now, sign up for May, and we’ll be losing weight by mid-June, just as summer begins . I can’t wait to see you inside. We talk about this later.
Hey, if you enjoy listening to this podcast, you have to check out Self-Coaching Scholars. It’s my monthly coaching program where we take all of this material and apply it. We take it to the next level and we study it. Begleiten Sie mich auf TheLifeCoachSchool.com/join. Stellen Sie sicher, dass Sie TheLifeCoachSchool.com/join eingeben. Ich würde mich freuen, wenn Sie sich mir bei Self-Coaching Scholars anschließen würden. Wir sehen uns dort.
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