Don't Set Your 2019 Intentions Until You've Read This!

Here we are, on the cusp of the New Year, and if you’re anything like me, your attention is turning to your intentions for 2019.


I hope you found Part 1 of my mini-series on goal setting useful, if you missed it, you can read it on the blog, by Clicking Here.


Now you’ve done step 1, you’re ready for step 2!


Step 2 is to ‘Assess’.


This simply means, reviewing the things that got you off track last year, and considering what you need to put in place to help you avoid these obstacles for the year ahead.


So, grab your journal and look afresh at the answers you gave for questions 3 and 4 in Step 1:

  • What got me off track towards my goals?

  • Reviewing what got me off track, what are: (a) some skills I need to develop or (b) support I need to put in place, to help me avoid these obstacles in 2019? 

I invite you to be very specific here. Think about the particular:


  • circumstances/people/events (things external to you) and

  • thoughts and feelings (things internal to you) that got you off track.


If we go straight into the coming year without addressing these, we are assuming that we will somehow magically summon up the ability to overcome these challenges.


Not only is this unlikely to happen (sadly!), but also when it comes to weight loss, the reasons we give for getting off track are often along the lines of self-critical thoughts. Thoughts like:


  • “I failed.”

  • “I was weak willed.”

  • “I had no motivation/discipline/willpower."

So I invite you to take a few minutes to journal for yourself the really specific things that got you off track, without allowing yourself to use these self-critical reasons.

1) What SPECIFICALLY got me off track towards my goals?


2) Reviewing what specifically got me off track, what are:
(a) some skills I need to develop or
(b) support I could put in place to help me to avoid these obstacles in 2019?


To help you with this process, here are some examples that previous clients of mine have shared:


Claudia - What specifically got me off track:

  • Having a bad day and feeling that I needed to comfort myself with food.


What skill am I missing or what support do I need in place to help me avoid these obstacles in 2019?

  • Know how to survive a bad day without needing to use food to cope.

  • Know how to make small changes to my life situation so that ‘bad’ days don’t happen as often.

  • Understand how to use non-food ways to reward myself for getting through a bad day.


Joseph - What specifically got me off track:

  • Going out for a meal and being unable to resist eating what I really wanted.


What skill am I missing or what support do I need in place to help me avoid these obstacles in 2019?

  • The ability to resist ‘eyeball hunger' (yes, this is really a thing!)

  • Developing the skills of willpower around food.

  • Finding ways of planning for these events so I do feel free to eat what I really want and enjoy it, without the ‘hangover’ of guilt or self-criticism.

Perhaps you can relate to one or two of these reasons for yourself? If so, you are in exactly the right place. In fact, I want to share a profound truth with you right now:


If you’ve struggled with your eating and weight up until now, there is nothing wrong with you.


The truth is, if ‘eat less, move more’ approaches were going to work for you, they likely would have already.


Many people struggle to manage their weight (often for years) simply because they are using the wrong ‘tools’ to fix the problem. It’s a bit like trying to drill a hole using a hammer!


I hope you can see that you’re not a ‘failure’ (or whatever other names you’ve been calling yourself). You simply need some extra support to develop the skills to deal with the obstacles you’ve identified.   


The one powerful step I encourage you to take now you’ve discovered this, is simple.


It’s to make a commitment to yourself to learn the skills you’ve identified are missing, so you can immediately know how to get the result you really want.


Imagine the Future You in 2019, who knows exactly how to resist tempting food, how to handle a bad day, how to stop evening grazing, how to comfort and reward yourself without food, how to stop yo-yo dieting (or fill in your desire of choice).


This Future You has put food in its rightful place – as a pleasure to be enjoyed because you now have the skills to eat when your body is hungry and stop when you’re full.


If that feels impossible to you right now, please be reassured. Just like you needed help and guidance to drive a car, speak a new language or learn any other new skill – you likely need some help to develop new skills so you only really think about eating when you are physically hungry (like those so-called ‘normal’ eaters you know and love/hate!)



It’s not your fault if you can’t do this yet. In our food abundant environments, it may sound easier said than done, but the great news is, it’s a learnable skill, and I’d love to support you.


You don’t need to struggle on your own.


You can get started right away by joining my ‘Love Your Way to Weight Loss with Dr Jen’ programme.


It’s only £27 a month and there is no contract or minimum monthly commitment – you are truly free to try it out and cancel any time it stops serving you.


It’s a truly private journey, just you and me, in the comfort of your home. Let me guide you step-by-step to develop these inner skills through my highly praised simple yet impactful, how-to videos. I know privacy is an important factor for many in my community, and that’s why it’s designed to be this private journey that only you need know about! 


Get started by Clicking Here and read all about members like Andrea who shared:


"I would recommend this course to anyone who has struggled with their weight for the insights it gives you about yourself and dieting and, most importantly, because if you put this knowledge into practice it works.”


I look forward to welcoming you as soon as you’re ready. Food freedom is waiting for you and I’d love to help you discover it.


Enjoy your New Year’s Eve however you’re seeing in 2019, and I’ll be in touch again soon with Part 3!


With love, 


Dr Jen

The Food Psychologist 


Kind Words:


Toni Dormand from the UK shared: "I have gone from being a foodie and comfort eater to not being that interested in food at all...I have lost over a stone in about a month with no effort at all...this really works and Dr Jen is so easy to work with!"


* Richard Littooy from the USA shared: I’m using your tips to avoid grazing and... almost immediately stopped mindless eating. Your program is exceptional.”


* Elizabeth Pearson from the UK shared“Thank you for the simple tools that have already made a difference... 2 kg down without being ‘on a diet’... Thank you”

P.S. Whenever you are ready... here are three ways I can help you get the food freedom you desire:

1) Get my free First Steps To Food Freedom Guidebook by Clicking Here (it has a simple quiz that will immediately give you clarity over why you're struggling and what to do about it). 

2) Watch my 'How to Love Your Way to Weight Loss' free on-demand webinar at any time that suits you by Clicking Here.

3) You can join the ‘Love your Way to Weight Loss’ programme at any time, day or night! It equips you with everything you need to get to the root of your struggles with food and have my step-by-step guidance to make changes. Read all the details and success stories from men and women just like you, by Clicking Here.

DECEMBER 31, 2018

Jen Bateman