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CYNTHIA PASQUELLA

© COPYRIGHT DEFYING GRAVITY, INC. ALL RIGHTS RESERVED. WWW.HUNGRYMETHOD.COM

The information in this document is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Cynthia encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

http://www.hungrymethod.com/

CYNTHIA PASQUELLA



Hey there! I’m Cynthia Pasquella, clinical nutritionist, best-selling author, founder of the Institute of Transformational Nutrition, and host of What You’re REALLY Hungry For TV series. Over the years, I’ve supported thousands of people during their weight loss journey. During my decades of experience and research (as well as my own personal transformation), I’ve created some valuable tools I recommend – over and over again – because I’ve seen the huge difference they’ve made in creating lasting transformation. The Hunger Scale is one of the most powerful. It is a simple tool that will help you rebuild communication with your body – and heal your relationship with food – by telling you exactly how much to eat at any given time. It helps you tune into your body and know when you’ve reached the place where you’re physically nourished. It also makes knowing when you’re hungry (and therefore, when you should eat) super simple! Once you apply The Hunger Scale into your daily life, you will begin to take back your power and stop letting food or your weight control your life. Because let’s be honest… feeling guilty over eating gets really old really fast. It’s time to finally look forward to a delicious meal without obsessing over calories, sugar, or serving sizes. Sound good? Great! Let’s keep going!


http://www.transformationalnutrition.com/

CYNTHIA PASQUELLA



THE HUNGER SCALE This is a simple, yet powerful scale. Read on to learn about what each of these numbers mean.

0 - 1

0 – I’ve Gone and Got Hangry

1 – I’m Desperate

2 – Ok, I Really Gotta Eat

3 – I’m Really Hungry Now

4 – I’m Hungry

2 - 4

5 – I Feel Ok But I’m Gonna

Need To Eat Soon

6 – I’m Satisfied

7 – I’m A Bit Too Satisfied

5 – 7

8 – I Feel Uncomfortable

9 – I Definitely Ate Too Much

10 – I’m Never Eating Again

8 - 10

Don’t Eat

Stop

Eating

0 1 2 3 4 5 6 7 8 9 10

Eat


CYNTHIA PASQUELLA



How It Works The scale starts at 0 (“I’m so hungry I can’t move and I’m mad at the world.”) and goes up to 10 (“I’m as stuffed as a carnival toy.”) Let’s look at The Hunger Scale in more detail.

0 - “I’ve gone and got hangry.” That’s where you are so hungry that you are angry. If it’s not gotten ugly already, it’s going to. You’re just irritable. You can’t concentrate. You might need to lie down.

1 - “I’m desperate.” You’re tired; you may have a headache. You need to eat, or it’s seriously isn’t going to be around you much longer.

2 - “Okay, I’ve really go to eat.” You’re feeling irritable; you can’t concentrate. You may even start to feel nauseous here.

3 - “I’m really hungry now.” You can see the hunger starting to back off a little bit. You’re really feeling the physical hunger. Your tummy’s growling and you’re starting to get a little bit anxious.

4 - “I’m hungry.” You start to think about food and you start feeling like you need to eat soon. Again, getting a little bit lighter and lighter as we go up.

5 - “I feel okay, but I’m going to need to eat soon.” You feel a little less than satisfied, but you still feel okay. You’re not full, but you’re not yet hungry.

6 - “I’m satisfied.” 100% satisfied. You don’t need to eat anything else. Physically, your hunger is satiated.

7 - “I’m a little bit too satisfied.” You’re starting to feel uncomfortable. You know you shouldn’t eat any more, but maybe you do anyway.

8 - “I feel uncomfortable.” This is where you start that whole unbutton your pants thing under your shirt, kind of under the table sort of thing, and you start wishing that you hadn’t have had those last few bites.

9 - “I definitely ate too much.” You feel very tired, you’re bloated, and you’re completely a stuffed turkey at this time. You just feel really uncomfortable. Sometimes it can even be uncomfortable to move.

10 - “I’m never eating again.” This is where you’ve eaten so much and you feel so bad that you swear you’ll never eat food again. Of course we know how long that lasts, but I’m just saying.


CYNTHIA PASQUELLA



3 Simple Guidelines To Using The Hunger Scale The goal of using The Hunger Scale is to start getting in tune with your feelings so you know when to eat and when to stop. Simple, right? Here are the steps to follow: Step #1. You want to eat somewhere between 2 and 3. When you’re right between “I’ve really got to eat” and “I’m really hungry now,” that’s when you should really start to eat food. Step #2. Anywhere between 4 and 6 where you’re like, “I’m hungry, but not real hungry” all the way up to “I’m satisfied,” you don’t want to eat. There’s no reason you should eat. You’re not hungry enough to eat. Really start tuning in and listening to your body. Step #3. You want to stop eating right around 5 and 6. Sometimes 5 and 6 get really close together because your body can take a little bit of time to register to your mind that you’re hungry. CAUTION: If you’re right around 5 when you think, “I can probably eat a little bit more, but I’m starting to feel good,” slow down. Maybe take a ten-minute pause and let your mind catch up to your body. What often ends up happening is that you think, “I’m a 6. I’m good. I don’t need to eat anymore.” See how that works? This takes time and practice and remember, practice makes progress. You CAN do this if you take the time to be aware of this process at every. Single. Meal. You’ve got this. Make me proud!


CYNTHIA PASQUELLA



Want To Dig Deeper? Check Out The HUNGRY Method!

The Hunger Scale is just one small part of healing your relationship with food and your own body so you can look and feel amazing – for GOOD! If you find that

you tend to overeat or binge

you’re struggling with your weight after trying everything

you can’t seem to stop thinking about food

you beat yourself up and call yourself names when you feel you’ve failed then you’re in the right place.

Why Is This Happening? Right now you are most likely eating to fill a void – a placeholder for something you want but don’t yet have – and I want to be very clear: There isn’t enough food in the world to fill that void. You are not alone. My HUNGRY Method 6-Week Transformational Program dives deep and gets to the root cause of our true hunger so we can finally feel full in ALL ways while finally ditching the pounds, the low self-esteem, and fad diets for GOOD. Did I mention there’s an entire community of women – just like you – here to support you the entire way?

After Our Six Weeks Together, You Will Know Exactly How To FINALLY Stop Obsessing Over Food, PLUS:

start discovering what you’re REALLY hungry for

take back your power and create permanent change in ALL AREAS of your life

stay motivated NO MATTER WHAT (yes, even if the number on the scale doesn’t budge)

discover your worth and love yourself – even when you don’t

stop sabotaging your weight loss forever — so the weight falls off like it was never there

CLICK HERE TO LEARN MORE ABOUT MY MOST POWERFUL WEIGHT

LOSS PROGRAM

THE HUNGRY METHOD 6-WEEK TRANSFORMATIONAL PROGRAM


CYNTHIA PASQUELLA



embrace failure (rather than beating yourself up!) and actually use it to move closer to your goals of FINALLY feeling good in your own body and no longer letting food rule your life!

keep going when all you want to do is stop, celebrate your wins, learn to say “NO” (without feeling guilty), and live every day with passion!

and SO much more!

Want More Details? If you’re a details kind of gal, here’s what we’ll cover every week to get you from food-obsessed to happy, healthy and totally in love with your body - and yourself! WEEK 1: H – HONOR THE JOURNEY THAT GOT YOU HERE

The REAL reason you can’t lose weight and why it’s NOT your fault or lack of willpower!

How The HUNGRY Method 6 Week Transformation Program is dramatically different from anything you’ve tried before when it comes to weight loss, living a healthy and balanced life, and healing your relationship with food FOR GOOD!

Why it’s NOT about the food – it’s NEVER been about the food – but I will tell you what it IS about!

A wake-up call about why you know what to eat and still won’t eat it, so you can stay motivated and stop sabotaging your progress!

PLUS, simple strategies that YOU can choose about what to eat, when to eat, and how much to eat that will actually help you stop obsessing over food and start discovering what you’re REALLY hungry for

WEEK 2: U – UNDERSTAND WHAT YOU REALLY WANT IN YOUR LIFE

How to stop putting others first (AND why you do this) so you can finally take care of yourself without feeling guilty!

3 reasons we resist change… and why it DOESN’T have to be so difficult

The most important ingredient to permanent change and why YOU must have this to get the hot body, loving relationship, dream job, or anything else you want – and actually KEEP IT!

A simple exercise to keep you motivated – no matter what – even when the scale isn’t moving and you just feel like giving up

PLUS, finally discover EXACTLY what you’re REALLY hungry for! WEEK 3: N – NOTICE THE BELIEFS THAT ARE KEEPING YOU STUCK

The #1 thing you’re doing to sabotage your weight loss efforts without even knowing it (AND how to stop it quickly and easily so the weight falls off like it was never there!)

What The Law of Deservedness really is and why becoming aware of it is the key to getting the results you want!

The root cause of your low self-worth and limiting beliefs – PLUS simple steps to let go of the past, forgive yourself, find your freedom, and feel like you matter!

The #1 secret to giving up your old habits so you can become that happy, healthy woman you’ve always wanted to be and finally STAY THAT WAY!


CYNTHIA PASQUELLA



Why “You Are What You Eat” is a BIG lie and what really matters instead WEEK 4: G – GO BACK TO WHERE IT ALL STARTED AND LET GO OF THOSE BELIEFS

A step-by-step process to total transformation and healing from your past pain (Don’t worry – I’ll be right here by your side to walk you through it!)

How your good intentions to stay safe and in control just might be the REAL cause of all your bad habits (Trust me, this one will surprise you!)

The danger of not feeling your emotions (aka numbing) and how to express your feelings without being seen as “the crazy girl”

3 simple steps to quickly overcome ALL of your fears and cultivate the courage you need to create the body, relationships, and life you’ve always wanted!

How to forgive the people who caused you pain, hurt, and suffering in your life so you can finally move forward – (Hint: The most important person to forgive is YOU!)

WEEK 5: R – RECONNECT TO WHO YOU REALLY ARE (& WHAT YOU’RE REALLY HUNGRY FOR)

How to remember who you REALLY are and reconnect to who you’ve always been (And, let me tell you, you’re already perfect and amazing and whole!)

5 simple strategies to stop judging, criticizing, and hiding who you are inside and start embracing your True Self

How to share the parts of your story that you feel guilt and shame over – and why you SHOULD!

What to do to take care of yourself and prioritize YOUR needs – without feeling like you’re being selfish or letting everyone else down

A fun exercise to discover your worth and love yourself – even when you don’t WEEK 6: Y – YOU CREATE THE LIFE (AND BODY) OF YOUR DREAMS

How to embrace failure (rather than beat yourself up!) and actually use it to move closer to your goals of FINALLY feeling good in your own body and no longer letting food rule your life!

A proven, 6-step process to get clear about what you want to have, how you want to feel, what makes you truly happy and how to finally get it (AND why EACH step matters!)

The #1 thing you need to have before you begin going after your goals to lose weight and stop obsessing over food so this can be the LAST time you EVER have to start over

Why it’s critical to your success to cut toxic people out of your life and how to do it – even if they’re family!

11 simple action steps to keep going when all you want to do is stop, celebrate your wins, learn to say “NO” (without feeling guilty), and live every day with passion!


CYNTHIA PASQUELLA



What Are You Waiting For? Things won’t get better on their own. You deserve more (even if you don’t really believe that yet). The time to stop calling yourself names, thinking you’re hopeless and worthless, and sitting on the sidelines of your own life waiting to be happy “when the weight is gone” is NOW! Let’s do this.

About Cynthia Pasquella Cynthia Pasquella is a celebrity nutritionist, spiritual leader, media personality and best-selling author. She is the founder and director of the Institute of Transformational Nutrition – the only nutrition certification program that combines nutritional science, psychology, spirituality, and coaching skills to people create permanent change in their health and life. Cynthia is famous for inspiring millions of women to discover what they’re really hungry for so they can finally make peace with food and themselves. She is the creator and host of What You’re REALLY Hungry For, a web series that goes beyond food and examines why you know what to do to get healthy but still won’t do it as well as the true secrets behind having the body, health, and life you’ve always wanted. Cynthia is a nutrition expert for The Doctors, The Dr. Phil Show, and The Today Show and has been featured in popular media outlets such as Access Hollywood, E! News Live, Harper’s Bazaar, Fitness Magazine, Shape Magazine and Marie Claire.

LEARN MORE ABOUT MY MOST POWERFUL WEIGHT LOSS STRATEGY

THE HUNGRY METHOD 6-WEEK TRANSFORMATIONAL PROGRAM


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