Binge Eating: The 4 Steps Program To Stop Binge Eating Fast (Free Bonus Video Included)
Copyright © 2017 by George Letton
Shakespir Edition, License Notes
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Thank you and congratulations for purchasing the book “Binge Eating: The 4 Steps Program To Stop Binge Eating Fast”
This book contains proven steps and strategies on how to understand and overcome food addiction. The Four Step System was created by Dr. Jeffrey Schwartz an American psychiatrist.
This book discusses addiction, the addictive personality, food addiction and the extremely effective method of the Four Steps System in fighting this dreadful addiction.
If you are addicted to one, several or all foods then this is the book for you!
Good luck as you acquire a tool to do battle with this disorder.
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♥ Copyright 2017 by George Letton – All rights reserved.
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An addiction is a mental illness involving a special type of relationship to something. This relationship involves:
(1) The something is used more than the sufferer would like.
(2) The sufferer finds himself or herself unable to control the use of the something.
An addictive personality is one where the person who has it is likely to develop addictions. No matter what the addiction, an addictive personality is more likely to get it than someone who does not have an addictive personality.
A person with an addictive personality is prone to impulsive behavior which seems to be impossible for that person to control. He or she has a weak commitment to his or her goals and values, suffers from stress caused by these and may be lonely because of the alienation resulting from the first two. Most importantly, they tend to be moody and have little self-esteem and sense of self-worth.
Food addiction is a vast topic including anorexia and bulimia. It is not the intention of this small book to consider these last two ailments. The addiction that this book will be concerned with is where the something referred to above is the consumption of all or certain foods such as takeaways, sugar, chocolate, pasta etc. People suffering from such an addiction can suffer from obesity, flatulence, diarrhea, high blood pressure and pre-diabetes in addition to the negative effects on their personality that come with all addictions.
This is an amazing story about a young man whose name will be anonymous. He was always keen on food. However, when he got his first car, he went from being only slightly overweight to what is called morbidly obese. Each week, he would have five or six trips to such outlets as McDonald’s, Burger King, Wendy’s or KFC. He was binging on burgers, fries and nuggets. Within two years, his body weight had gone past 300 pounds and he was dangerously obese. Even though he knew that he was becoming overweight, he could not stop. Food was on his mind every minute of every hour of every day. It was a disaster. His days were centered on when he could next go to a takeaway. One day, when he was quite young – probably only 17 or 18 – he felt a terrible tightness in his chest and he realized that if he continued on this path he would not last past the age of 35. This was his road to Damascus moment.
The next anecdote is about a woman who is known to the author. She suffered during her childhood by being punished for all sorts of trivial things by her father who used to hit her bare backside with a brush. Her self-esteem suffered a heavy blow from this, which she covered up throughout her life by an external display of bravado that hid a deep sadness and lack of self-worth. As she matured, she became a teacher, a wife and a mother. She had always wanted to travel and, after her children had left home, she decided that she did not want to continue what she saw as a boring marriage, which she left. A love of candy and chocolate was no longer controlled and her weight blew up to over 300 pounds. She has a food addiction to what she calls treats.
The four steps method of Dr. Schwartz is a form of what is called behavior therapy. His initial research was primarily to help those suffering from OCD. OCD stands for obsessive-compulsive disorder. People suffering from this disorder are those who feel the need for things such as continuous tidying, continually checking or forever worrying whether they are ugly. It has been found that his method could be successfully used with addictions. What follows is a step-by-step use of his methods to combat food addiction.
The first step is what is called relabeling. During this step, a person has to understand and have a deep comprehension of the fact that the thoughts which focus on food are signs of a mental disorder. Every time the thoughts intrude, they have to be dismissed as a sign of this disorder. This must be done with confidence. You have to deliberately dismiss the thought. You must be assertive. The thoughts won’t vanish. There is an underlying biological cause for them. What you must do is to realize that the thoughts are saying something that is not true and that they can, therefore, be resisted.
Research has shown that by resisting these thoughts, the actual biochemistry that causes them is changed. The most important thing that can be learned in this step is that your reaction to the images of food can be controlled, this no matter how strong or annoying they are. In the case of the young man from chapter 1, who loved takeaways, he would dismiss thoughts of McDonald’s or KFC with a silent, “Get lost, you are not for real. You are a disorder.” The overweight woman from chapter 1 would dismiss any vision of chocolates or pies in the same way. Doing this would also boost her self-esteem and give her real confidence.
During this step and indeed all steps, it is essential and very helpful to have the support of others. If you embark on this program, then it is best if there is someone who understands what you’re going through, whether they have had food addiction or not, and can encourage you when it seems bleak. There are some who would prefer to shoulder this alone but many more who would greatly profit from support.
The next step is reattribute. The difference between relabel and reattribute is quite subtle. When you relabel the urge to eat KFC as an eating disorder it is just like putting a sign on the urge to eat KFC, when it appears, saying disorder. Reattribute is a bit more complicated, though. When you practice the reattribute step, you have trained your mind to understand that repeated urges to eat KFC or cream pies are nothing more than a disorder manifesting itself and the blame for this is the sickness of addiction.
It is a bit like the difference between knowing 12×10 = 120 and being able to figure out that if you have 12 benches, which each seat 10 people, you are able to seat 120 people. It is like knowing the words to a tune you recognize. The tune is relabeling, the words are reattributing. If you have reached the stage of reattribution you are automatically realizing the vision of a Big Mac as the sign of an illness and not of genuine hunger.
Using the examples of chapter 1, the young man would realize that each time the image of a Big Mac with a concomitant craving appeared, he was hearing the voice and seeing the vision of his addiction, not some genuine need that had to be met. Similarly, the older woman would see a vision of a chocolate éclair as the loathsome chimera of addiction, not a necessity.
This step is an interesting one. You replace the urge to eat with something else. Initially, the replacement should only take a short time, say about 15 minutes. The young man we met before in chapter 1 could do some exercises like push-ups or use an exercise bike if he has one.
He might play a computer game. He might watch 15 minutes of TV or YouTube. Similarly, the woman of chapter 1 could read a magazine, preferably one with no food pictures in it. She could groom her cats. She could brush her hair. Both of them could probably take a walk for 15 minutes. Exercise is always beneficial irrespective of whether you have a food addiction or not.
To repeat when the urges come, and they will, you must first relabel them as obsessive thoughts or unnecessary urges and then you reattribute it to the fact that you have an addiction which is a medical problem. The next step is to refocus your concentration to the other behavior that you have picked. Start the process of refocusing by absolutely refusing to take the addiction at face value. Say to yourself “I am experiencing a symptom of an addiction. I need to do something else.” If you do this, you will win. On to Step 4.
The last step is Step 4 which is called Revalue. A better name for this step would be Devalue. The objective of this step is to assist in making you realize the disaster which this addiction has been. The effect of the addiction on your mind has been to trick it into giving the object of your addiction the highest priority among your needs. The addiction has taken over your life.
Where love and optimism should be, addiction is in charge. The distorted view causes you to falsely believe that experiences that can only come from human intimacy or inspiration or toil can be provided through the addiction.
In the revalue step, you have to devalue the object of your addiction and make yourself see it as worthless.
You have to understand what this addictive urge has done. It has caused, among other things, a needless expenditure of money. It has made you want to stuff yourself when you weren’t hungry, to hurt the ones that you love, to do things that have stressed you and to indulge in pig like behavior you later regretted. It has wasted your time. It has led you to lie and to cheat, and to pretend to yourself and everyone else about what was happening.
An important part of this step is the keeping of a journal or notebook. You must deliberately write out what has happened, several times a day, if you need to. Make sure you state what the urge was and what your succumbing to it has done to the relationship with your wife, your husband, your partner, your friends, your children, your employer, your employees or your fellow workers. Write down in lurid detail, if necessary, what has been the effect on your health.
What happens when you allow the urge to rule you? What has happened in the past? What will happen in the future if you yield to these images of the food you used to crave? Pay close attention to how you feel when you write this down and when you see what’s ahead if you continue the compulsion, to yield. Be very aware. The awareness will be your guardian angel. Write down what you really value and what is truly important. The urges will come back again and again but if you practice the 4 steps, you will succeed in overcoming the loathsome addiction that was ruining your life.
To Have Access To The FREE BONUS VIDEO click here:
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Thank you again for reading this book!
I trust this book was able to help you to understand the benefits of the 4 Step method of battling food addiction.
The next step is to start using it.
Thank You and Good luck!
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