Love How You Eat

Whether you vape or not, please listen to this episode to help you change the eating and drinking behaviours that are keeping you from feeling your best. Quitting vaping has really shown me what it takes to create the changes we might want for ourselves and also revealed what doesn't work. lovehowyoueat.com

If you're following the Love How You Eat principles consistently and not getting the results you want, I encourage you to get curious about whether you're telling yourself an unhelpful story about what counts as empowered eating. I give a personal example of a work birthday cake and eating tiramisu at Jamie Oliver's house (you read that right!) to explain exactly what I mean. Get to know me: lovehowyoueat.com

If you are feeling stuck or not getting the results you think you deserve, I encourage you to listen to this episode. You might be stuck in diet mentality more than you think and it'll be tripping you up without you really realising it, leading to an under-eating (restricting) and over-eating cycle (self-abandonment) that means you don't actually get anywhere. You deserve so much better than that. lovehowyoueat.com

It's easy to get lost in food rules and overthinking what's right or wrong for weight loss. This episode connects you back with the tool that helped me create the results that positively transformed not only my body but how I thought and felt about food. WORK WITH ME IN SEPT WITH 1:1 COACHING! > Here's the hunger scale breakdown: The hunger scale helps you reconnect with your body's natural cues. The goal is not to be perfect. The goal is to become aware. Use it to notice: When your body is asking for food When you've had enough When you're eating for reasons other than hunger -10 — Extremely Hungry You feel desperate for food. You may feel shaky, lightheaded, irritable or unable to focus. At this point, your body is asking for food urgently and it can be much harder to make calm, intentional choices. -8 — Very Hungry Strong hunger signals are present. You are very aware you need food and may be thinking about eating frequently. -6 — Hungry You feel clear physical hunger. Your body is asking for nourishment. -4 — Gently Hungry You can feel hunger building. You feel ready for food but you’re calm and able to choose what you want to eat. This is a great place to begin eating. -2 — Slightly Hungry You are starting to notice hunger cues. You could eat now, or wait a little while. 0 — Neutral You feel neither hungry nor full. Your body feels settled. +2 — Satisfied Your hunger has gone. You feel comfortable, nourished. You could easily move on with your day. +4 — Enough You feel satisfied and aware that you have eaten. You are energised. You are comfortable, but you may notice food sitting in your stomach. +6 — Quite Full You feel heavier. You may feel less energised or comfortable. +8 — Very Full You feel uncomfortable. You have eaten beyond what your body needed. +10 — Overfull You feel stuffed. Your body feels uncomfortable and you may regret continuing to eat.

So many of us want to become "normal eaters" and have a normal relationship with food. The problem is we think dieting will somehow get us there! This episode explains what a normal eater is, what they do and don't do with food, how they think about eating and food's role in their lives, and how you can become a normal eater now to achieve your weight loss goals. Work with me in September! We start 14.09.26. ⁠Signature Love How You Eat 1:1 Coaching Programme (Eating & Drinking Habit Change) >⁠ ⁠New Weight Loss Jab Support >

If your head is noisy with doubts and worries about how/what to eat, listen to this short episode to reconnect you with what's really required to weigh your natural weight for good. Let it be this easy. Simplicity = efficacy. To work with me 1:1 in September, find out more here >

This is an essential episode for anyone going through hard or unexpected times and/or for anyone that buffers their emotions with food and alcohol. If you can learn to think on purpose about the circumstances you face, you will be able to react with intention. You can't change reality, but you can change your experience of it. Join my next 1:1 coaching intake! We start 14.09.26. Find out more here >

If you feel like your motivation to eat well or work towards your wellness goals is waning, listen to this episode to change your expectations and reframe your mindset so that you learn how to take quality care of yourself no matter what your mood or primitive brain is saying. Work with me in September! Signature Love How You Eat 1:1 Coaching Programme (Eating & Drinking Habit Change) > New Weight Loss Jab Support >

When we reject ourselves and harshly judge our weight and bodies, we end up taking action that only makes the problem worse. It's incredibly frustrating but we don't know how to break free of it. This episode explains how this cycle works in reality and why it's so important to change the way you think about yourself no matter what you weigh so that you ultimately create the results you want. Join me for coaching in September! There are two ways to work with me: 1. Signature Love How You Eat 1:1 Programme > 2. Weight Loss Jab Support >

The evenings are a problem time for eating for so many women. This episode will help you understand why this might be the case for you, why it's important to you to change this habit, and gives you tips for navigating those persistent urges successfully. Addressing this habit will change your experience of food and eating, as well as make a huge difference to your results. Don't forget that you deserve to feel the best you possibly can! Here's the hunger scale I mentioned: The Hunger Scale The hunger scale helps you reconnect with your body's natural cues. The goal is not to be perfect. The goal is to become aware. Use it to notice: When your body is asking for food When you've had enough When you're eating for reasons other than hunger -10 — Extremely Hungry You feel desperate for food. You may feel shaky, lightheaded, irritable or unable to focus. At this point, your body is asking for food urgently and it can be much harder to make calm, intentional choices. -8 — Very Hungry Strong hunger signals are present. You are very aware you need food and are thinking about eating frequently. Hunger feels overpowering and like an emergency. -6 — Hungry You feel clear physical hunger. Where is food now? I must get food. -4 — Gently Hungry You can feel hunger building. You feel ready for food but you’re calm and able to choose what you want to eat. This is a great place to begin eating. -2 — Slightly Hungry You are starting to notice hunger cues. You could eat now, or wait a little while. 0 — Neutral You feel neither hungry nor full. Your body feels settled. +2/3 — Satisfied Your physical hunger has gone. You feel comfortable in your clothes, nourished and energised. You could easily move on with your day with ENERGY. This is the place we’re aiming to stop. +4 — Full You feel satisfied and aware that you have eaten. You are quite comfortable, but you may notice food sitting in your stomach and you feel less energised to do things. +6 — Quite Full You feel heavier. You may feel less energised or comfortable and want to lean back, exhale and stay seated! +8 — Very Full You feel uncomfortable. You have eaten beyond what your body needed. +10 — Overfull You feel stuffed. Your body feels uncomfortable and you may regret continuing to eat. How To Use The Hunger Scale Before eating, ask: "Am I physically hungry?" During your meal, slow down and check in: "Has my hunger gone?" The aim is: Start eating around -4 Stop eating around +2/3 (if you get to +4 it's OK -- stay conscious!) Remember: You do not need to eat until you feel full. You need to eat until you feel satisfied. Hunger is not something to fear. Your body is designed to guide you and more food is always coming. The more you listen, the more you rebuild trust with yourself. ❤️

Here's a bonus episode where I explain how you can become more intuitive and spontaneous with exception eats/drinks and how you know the difference between what feels empowered versus disempowered. I also share a new visual/analogy to help you stop overeating at mealtimes. I find it super helpful! Enjoy! Work with me in September: lovehowyoueat.com

This episode explores why you have the habit of eating when you're not hungry and the things you believe which lead you to eat without consideration for your body. It is essential to understand why you might be doing this so that you can meaningfully address the limiting thoughts and beliefs which drive it. When you put food in its rightful place, you put yourself back in the spotlight, ready to live the most thriving and vital life you can. I help my clients eat for physical hunger. Join my next 1:1 intake in September! Find out more about the programme here >

I hear women and clients give themselves such a hard time for how they look, what they weigh, and how they're eating, which ironically drives them to not do some of the things that could actually make all of these outcomes better for them. In this episode, I talk about sleep, water, and most importantly, walking, and why learning how to stop negotiating on whether you prioritise them or not, is the key to feeling the best you possibly can. And how if you compromise on these three things, you are saying you don't deserve to feel better -- but of course you do. This episode might be more important than you think for changing the outcomes that are currently frustrating you. Find out more about my REVAMPED 1:1 Love How You Eat coaching programme starting 14.09.26 here >

I cover a lot in this episode and I encourage EVERYONE to listen to it. This will reconnect you with what it really takes to change your eating habits and stop dieting for good. The body you want is waiting for you. Let's not waste any more time. JOIN MY REVAMPED 1:1 PROGRAMME IN SEPTEMBER! > BOOK YOUR FREE CALL NOW TO HAVE A CHAT >

To celebrate my 40th birthday with you, I wanted to share ten life lessons I've learnt in the last decade and which I would've loved to have leant into sooner.! And get £5 off the Love How You Eat Food Journal using the code BIRTHDAY at checkout! >

Inspired from recent sessions, here's a bit of this and that to help you stay focused on doing the things that will make you feel the best you possibly can. Straight-talking Sal vibes! Enjoy! Next 1:1 Love How You Eat intake starts September 2026. Book a free consultation call with me to find out more and secure your spot. lovehowyoueat.com

I truly believe that our collective habit of avoiding our uncomfortable emotions is the thing that holds us back from feeling genuinely better in our lives. This episode explores why we do it and why it's so important to stop running from you how you feel, using body image as an example. It's only in embracing the truth of your feelings that you can find meaningful solutions to your problems and create a more fulfilling life in the longterm. lovehowyoueat.com

If you find your weight is moving around a lot, or you're in a familiar cycle of stressing about weight and trying to do something about it (dieting), please listen to this episode where I explain why you might do this and what it stops you from achieving with your weight and life. I'll reconnect you with the most important goal that will help you create the results you truly want, across all areas of your life. I'm now full for 1:1 coaching and my next intake will be in September 2026. ⁠ Buy my fabulous 12 week food and drink planner to help you change your eating and drinking behaviours in a practical way > ⁠ ⁠ And sign up to my 20 lesson podcast course to help you stop emotional eating >

If you identify as a people-pleaser or find yourself continuing to face the same arguments or dissatisfaction in your relationships, this episode will help identify what might be going on and if you're ready to break free of any limiting behaviours that no longer serve you. I cover the difference between loyalty and toxic loyalty, and how when we prioritise the emotional state of others over our own we sacrifice living our most authentic and fulfilling lives. It's about asking what you'd like to be different in an ideal world, how you'd like to feel on a daily basis, and what it would take to actualise it into reality. I'm now full for 1:1 coaching and my next intake will be in September 2026. Buy my fabulous 12 week food and drink planner to help you change your eating and drinking behaviours in a practical way > And sign up to my 20 lesson podcast course to help you stop emotional eating >

If you find yourself not achieving the things you think you want for yourself or being inconsistent with what you're meant to be doing, it might be that you're identifying with the wrong goal. This episode explains why it's so important to connect with the key feelings you want to feel in your life, and understand how the external goals you have will (or won't) create those feelings on a genuine level. By understanding how each decision and choice you face every day will take you closer or further away from your desired feelings (rather than tying them to the unhelpful pressures of external outcomes like weight, salary, houses and holidays), you can start to see everything as an opportunity that has immediate impact on your day-to-day life experience which will inevitably have a cumulative impact. Identifying your feelings goals will help you lead a more authentic life that lights you up from the inside out, rather than following presumed ideas of what's best for you. Journal Prompts: - identify 2-3 feelings goals - why are these feelings important to you? what will they mean about you? how do you know when you're feeling that way? - what do you do currently that helps you feel this way? - what do you do currently that detracts from these feelings? - what are your top 2 extrinsic goals right now? will achieving those goals create these feelings on a true and deep level for you? why or why not? - what are your takeaways from this exercise? My next 1:1 coaching intake starts 27.04.26! ⁠⁠⁠ ⁠Find out more and book your free consultation call here >⁠ ⁠⁠⁠ ⁠⁠⁠ ⁠Buy my 3 month food & drinks journal here >⁠ ⁠⁠⁠ ⁠⁠⁠ ⁠Sign up to the Stop Emotional Eating 20 lesson podcast course here > ⁠⁠⁠