The hunger habit: why we eat when we're not hungry and how to stop

Introduction

How did we end up in this mess?

How food habits form

Why diets (and measuring) don't work

Part 1: Mapping your habit loops: Days 1-5. Welcome to your 21-day challenge

Set your baseline

Map your food habit loops

Your body's wisdom

Identifying your urges-hunger or something else?

Part 2: Interrupting your habit loops with awareness: days 6-16. The power of paying attention

Mindful eating

Reconnect with your body

Get to know your pleasure plateaus

The craving tool (Part 1) - Build you disenchantment databank

Retrospectives-looking back to move forward

The craving tool (Part 2)

RAIN on the craving monster's parade

Noting

Fire your committee

Part 3: A bigger better offer: Days 17-21. An unforced freedom of choice

Leveraging the food/mood relationship

Kindness

A note about trauma

Building trust in yourself through experience

The ultimate bigger better offer (The biggest bestest offer)

Acknowledgments

Notes

Index.