Guide · 13 pages
The 14-Day No-Gimmicks Weight-Loss Reset
One small habit a day for two weeks, each paired with the myth it replaces. No crash diet, no detox tea, no willpower marathon.
Free tracker · 12 printable pages
Hunger or Habit? 7-Day Food & Mood Journal
A 7-day food and mood log to spot what is really behind your cravings, in five minutes a day. No calorie counting, no judging.
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What’s inside
Emotional eating is hard to change when you can't see it. This journal makes your pattern visible in five minutes a day. You are not counting calories or judging anything, just noticing.
Each day has a simple log and one question to think about. At the end of the week you review your top triggers, your hardest time of day, and the comforts that help without food.
- How to use this journalFive minutes a day, no judging
- The 2-minute checkPause, rate, name, choose
- Physical vs emotional hungerThe clues that tell them apart
- Day 1What time of day was hardest?
- Days 2 and 3Which feelings show up before eating without hunger?
- Days 4 and 5Non-food comforts, and the role of skipped meals and short nights
- Days 6 and 7Where cravings hit, and what you'd tell a friend
- Your week in reviewTop triggers, hardest hour and your comfort menu
- Your next stepOne habit for next week
A look at the pages
Who it’s for
- You snack when you're stressed, tired or bored
- Cravings feel stronger than willpower
- You want to understand your eating, not restrict it
- You like writing things down
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free trackerEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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