Weight & Habits

A calmer relationship with your routines

Weight & Habits invites you to rest and explore how food, emotions, and context come together. The voice guides you through imagery and suggestions, with room for nourishment, enjoyment, and care. The audio sessions are at the heart of the program, with no workbooks or required assignments.

Who it’s for

For adults who want to better understand their eating habits, feel less rushed in their choices, and develop a more caring relationship with themselves. Weight management may be part of your goal, but this program does not provide a diet or promise a specific amount of weight loss.

What you’ll explore

Fresh starts and personal motivation; the urge to eat and emotions; how your surroundings influence your choices; flexibility around sweets and snacks; the pace of meals and your body’s signals; and ways to continue through ordinary and difficult days.

The five sessions

01 · My Fresh Start

Make space for a more caring relationship with yourself and your routines, identifying a personal reason to change and a first step you can take.

02 · Beyond Hunger

Explore moments when hunger, the urge to eat, tiredness, and emotions overlap. There is room for enjoyment and other forms of care, without making food the enemy.

03 · Mindful Choices

Notice the surroundings and situations that influence your choices. Practice options that feel more supported and less rushed, including sweets and snacks, without blanket restrictions.

04 · Listening to My Body

Explore the pace of meals and your body’s signals of comfort. You do not need to interpret everything precisely or use hunger and fullness as your only rules for eating.

05 · My New Routine

Bring the journey together and imagine continuing through ordinary and difficult days, with room to adjust and begin again without punishment or expecting perfection.

How to follow the program

Follow the five sessions in order the first time through. One option is to listen to one session a week; adjust the time between sessions to fit your availability. Repeating sessions is optional, and daily listening is not required. You can use headphones or a speaker in a quiet space.

What’s included · 99 €

VAT calculated at checkout

Five guided audio sessions in MP3 format, narrated in European Portuguese, with accompanying music. Includes reference materials: Welcome, User Guide, The Five-Session Journey, Everyday Reminders, and Frequently Asked Questions. No assignments to submit.

What to expect

You may notice more room to choose or feel less rushed during a meal, but there are no results you need to demonstrate. The program does not guarantee weight loss or replace medical, psychological, or nutritional care. If you have an eating disorder or experience significant distress around food, seek appropriate professional support.