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77 Habits To Cure Your Mid-Life Weight Gain

IMPORTANT INFORMATION

 

 

The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change.

Change Your Life From Within!

 

This book has grown from a real life journey. It’s the result of decades of research and the amazingdiscoveries that finally revealed the most effective ways to deal with those long-term weight control issues.

To compile the 77 Effective habits I researched countless scientific studies, the psychological aspects of food choice, the psychology of eating behaviours, genetic analysis, functional medicine, naturopathic principles and Ayurvedic medicine until a clear and precise picture finally emerged of how to really manage weight issues.

 

My final personal leaner new me transformation began seven years ago.  After three decades of never quite getting where I wanted to be from a weight loss point of view, I decided that enough was enough! It was now or never. I was totally committed to reaching my ideal weight. I knew in my heart that there was a skinnier, more energised, healthier version of me just waiting to get out!

 

With my family’s history of weight problems and issues with eating behaviour, plus my own experience of yo-yo dieting and a penchant for delicious food, this was the moment to put my twenty five years of knowledge to the toughest test.

 

If you require any further information about intelligent weight management, I’d be delighted to hear from you. Please feel free to contact me for specific recommendations and advice at [email protected]

 

Copyright © 2016 by Beran Parry

(OLW03112016)

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the author’s email address: [email protected]

Dear Reader

Thanks for Sharing this journey with me!….Here is your FREE Gift of my EBOOK on Eating and Epigenetics.

Download now via this link

http://www.skinnydeliciouslife.com/free-epigenetic-diet-ebook

 

It’s Time To Develop Your All-Time Best Eating Habits.

 

77 Habits

To Cure

Your Mid-Life Weight Gain

 

 

by 

Beran Parry

 

edited by

Greg Parry PhD

 

 

 

 

SUPER FREE PERSONALISED EATING BEHAVIOUR TEST

 

Take the new online easy Leaner New You Eating Behaviour Test and see if your score is over 100 or less. Or is it over 150 and even over 200? Check out your final score and get the results of your own personal eating behaviour test today. The more you know, the better informed you can be and – Knowledge is power!

 

Click this website link now and you will also be able to print out the test for easier reference.

[+ http://www.skinnydeliciouslife.com/take-the-skinny-delicious-smart-genetic-eating-behaviour-test/+]

[* VISIT THE AMAZON AUTHOR PAGE OF BERAN PARRY*]

Table of Contents

 

Preface

My Story

1.Be aware right now that you are not the only one with eating habit challenges!

What exactly is Epigenetics?

Are You an Bad Habit Eater?

17.Become aware of How You Originally Got Addicted to Food

35.Understand Why You have Failed in the Past and Why Your Life will now begin to Change!

45.Know that you can totally Control your Eating Behaviour!

52.Finally Learn how to tame your Food Addictions

68.Learning to Love Your Body is by far one of your best new habits

About the Author

Bibliography

Acknowledgements for My Nutritional Research and Programs.

 

The inspiration to write this book began more than thirty years ago when I embarked on my first nutritional science courses under the tutelage of Dr Boris Chaitow in South Africa. During the past three decades, I have been most fortunate to receive the guidance, teachings and encouragement of some immensely talented and dedicated doctors and professors. It has been a fascinating journey of exploration, the pathway lit by the giants of natural medicine and naturopathic nutrition. More recently, my studies in the field of Functional Medicine have proved immensely helpful and I would like to pay tribute to the genius, courage and dedication of the following specialists who have assisted me enormously in my quest to share the life-changing knowledge contained in this book.

Among them are Dr Boris Chaitow, Debra Waterhouse, Dr Christiane Northrup, Dr Carolyne Dean, Dr Vasant Lad, Dr Mona Lisa Shulz, Dr Loren Cordain, Dr Patrick Vercammen and Dr Ron Grisanti.

 

I would particularly like to acknowledge the shining inspiration of a truly remarkable doctor who has been a constant source of knowledge, encouragement and inspiration, Dr Ann Lannoye, a Functional Medicine Specialist and member of the Institute of Functional Medicine, who has been the most generous and tireless source of knowledge and enthusiasm for the benefits of Functional Medicine. She provided the inspiration to link my nutritional and eating behaviour work with the Functional Diagnostic Medicine and the analysis of Epigenetic Expression. Dr Lannoye’s extensive knowledge and scientific rigour have been one of the major cornerstones of our next book about Functional Medicine in which I hope to have her join me as a contributor and authority.

My functional medicine research and its conclusions have been so fundamental to my understanding of intelligent nutrition, that I undertook studies at the Functional Medicine University in South Carolina. Dr Ron Grisanti has been a most generous provider of case study information in these vitally important subjects.

 

I am also delighted to announce a series of further projects with Dr Ann Lannoye and Greg Parry PhD, also based in the field of Functional Medicine.

Preface

Why do women and men resign themselves to the negative effects and potential pitfalls of aging? Is it simply because we prefer to hand over the responsibility for our health to a person in a white coat? Or is it because we don’t believe we are capable of making our own mid-life wellbeing decisions for our own bodies. Experiencing the symptoms of aging can be scary, but why not place some trust in our own ability to recognise what we need to do? Of course we need to educate ourselves to be able to make informed decisions and that’s exactly what I want to help you to do. 

I want to help you to learn about what is happening to your body and about what natural choices are available to assist you through this process of change. A change that can really be for the better if you allow yourself this experience.

 It’s so tempting to hand over responsibility for how you want to feel to a medical professional who does not necessarily know what it feels like to be you. How on earth can they?

In my holistic wellness practise, I have met up with thousands of woman going through aging challenges, women from age 35 all the way up to 90, and it’s been a startling revelation to learn about the attitude of resignation that exists about the negative effects of aging and its associated health challenges

Through a lack of awareness of the many safe choices that exist for us, woman have tended to disregard that nature itself has its own wisdom about these matters and working with nature using natural alternatives can produce and recreate radiant good health throughout the entire midlife period and way beyond.

Growing older is an opportunity for you to increase your value and competence as the neural connections throughout your brain increase, weaving into your brain and body the wisdom of a life well lived, which allows you to stop living out of fear of disappointing others and being imperfect.

So here you are, at an intersection, where you have to make a decision about what your lifestyle and your life will be like in the years to come.  The fact that you are reading this right now is absolute proof that you are really ready for absolute improvement in some or all areas of your life! If you weren’t seriously thinking about changing your approach to your life, you wouldn’t be here with me right now.

Three decades of working with weight issues – my own work to control my weight and the efforts of thousands of other individuals who were seeking answers to their own weight problems – led to this breakthrough manual on the connection between how we feel and the way we behave.

Why do we eat too much?

Why do we eat the wrong things?

What drives us to do things that are clearly not good for our health or for our well-being?

The answers are finally revealed in this manual 77 Essential Habits for a Leaner New YOU

Your struggles and the frustrations are finally over.

My mission is to share with you all of these 77powerful methods and practical techniques for resolving your weight control challenges, to help you gain real control of your life, your feelings and your weight.

This book is dedicated to you and the happier, leaner, fitter and fulfilled you that is waiting to emerge.

So if you’re really ready to find the answer to why losing weight has been so difficult for so long, stay with me and discover for yourself that you can finally be free of your emotional eating habits forever.

 

The years of study and research formed the foundation for a practical and effective method to bring eating habits firmly back into the normal range of behaviour. The programme that I developed was designed to put you back in control of this critical part of your life, so that you could be fitter, skinnier, healthier and happier. It was a long journey but I learned so much along the way and now I am ready to share it with you.

 

The Leaner New YOU methods have already helped countless numbers of people just like you who were looking for a real alternative to all the crazy ideas about weight management.

 

The Leaner New YOU process is the reason I can look you in the eye and say I KNOW THIS WORKS. And now you can enjoy all the benefits yourself.

 

Whatever your age, your weight, your gender, the state of your hormones, your current eating behaviour, we’re going to work together to transform your eating habits into your smarter, healthier, permanent eating behaviour so that you can enjoy your best body weight and realise your own skinnier potential. And keep it that way forever!

 

So, if you’re ready, let’s get started!

Enjoy the journey.

My love and support are with you every step of the way.

My Story

 

 

 

Welcome to the start of a whole new way of life! We’re about to embark on an adventure together and my job is to help and guide you on your new pathway to the health, weight and wellbeing of your dreams.

 

My name is Beran Parry and I am a Practicing Holistic and Functional Medicine Nutritional Therapist!

 

Today I am passionate about helping the thousands of patients in my European and UK/USA Skype Practice that meet with me every day to obtain effective assistance with specific and life long problems with nutritional education, food selection, weight gain, weight management and eating behaviour.

 

For the past thirty-five years I’ve been studying, practising and advising thousands of people about truly effective nutrition and weight loss. A lot of this passion comes from my family background. Growing up in a family with major health and weight problems, I realised at a very early age that body shape, weight and health are all deeply connected.

 

To complicate matters, I became pregnant at the tender age of 18 and I experienced all the dismay and daily disappointment of significant weight gain plus the frustration of struggling to get rid of the extra pounds after giving birth to my lovely son Christopher.

 

By the time I was twenty-two, more than thirty years ago, I began studying nutrition, exercise physiology, integrative medicine and holistic health. I was immensely fortunate to find myself studying at one of the early pioneering centres of Integrative Alternative Medicine. This was the world renowned High Rustenberg Hydro, set in the beautiful countryside around Stellenbosch University, not far from my birthplace, Cape Town, in South Africa.

 

I studied very intensively for four years under the guidance of various medical and homeopathic doctors whilst also studying banking and finance. My studies continued right up until 1986 when I moved from South Africa to Europe.

 

Whilst in Europe between 1990 and 1999, I was fortunate to study Naturopathic Nutrition at the Stonebridge College and passed all 10 EXAMs to become a Nutritional Therapist.

In addition I participated in a 3 month Ayurvedic Nutritional Medicine Course with Ayurvedic Physicians and now incorporate this advanced and impressive Eastern Medicine Practise into my own Practise.

I also completed USA based certifications in Eating Disorders and Hormonal Balance from the I.S.S.A Wellbeing and Sport Certification Centre in the USA.

 

Beran faces her own Weight Management and Health Challenges!

 

As you might imagine, leaving my beautiful home in warm, sunny Cape Town and relocating to the cold and damp of northern Europe was not an easy process. The stress levels went off the chart and, well, I bet you can guess what happened. That’s right. Those 20 kilos I’d worked so hard to lose came back with a vengeance. It was a fat-fuelled action replay of those dark days after my divorce. But it really made me wonder about the real connections between stress and unhealthy weight gain.

 

But life rarely follows a straight line and in 2000, my path took an unexpected detour when I was diagnosed with a serious health problem. It was my thyroid gland. This incredibly important little gland had produced a 6cm tumour that was growing and gradually blocking my windpipe. Not a happy discovery!

It was a turning point in my life and I realised in my heart that this time I really had to apply all my energies to the issues of health, weight control and wellbeing. This became my focal point. It grew into a passionate quest to share my knowledge and experience with as many people as possible. What started as a search for answers to my own health problems all those years ago became a quest to find universal principles that would apply to everyone. I used all my educational experiences and made many changes from that point onwards and, as my health completely recovered, I discovered more insights into what really constitutes great health and profound well-being.

 

In 2000, inspired by my own incredible recovery, I also started my full time Holistic and Nutritional Therapy Practice in Europe and 15 years later, I now have thousands of patients from all over the world following my programs with amazing results!

The range of interests broadened, encompassing further advanced studies and passions about wellbeing have now developed further into the incredible and exciting area of Functional Medicine and I am studying a Degree at the Functional Medicine University at present.

 

All these years of training, study, practise and experience are distilled and crystalised right here in your personal weight loss transformation77 Habits Workbook.

The reality is that I’m fitter and healthier today than at any other time in my life. Despite all the negative expectations surrounding the subjects of ageing and weight control, I can show you how to tame your body-fat problems and turn back the clock, helping you to find a rejuvenated, fitter, leaner, stronger, healthier you. So let’s get started!

YOUR 77 ESSENTIAL Habits for a LEANER NEW YOU

#
h1<>{color:#365f91;}. Be aware right now that you are not the only one with eating habit challenges!

Recognizing that there are literally millions of people around the world today, all suffering from emotionally-driven eating disorders, can help you to understand that you are definitely not alone. The widespread nature of the problem reminds us that we really can face the challenge successfully – because so many others have achieved success before us. That’s a powerful message to start any campaign and one of the first habits to cultivate in any programmer of change – it’s the unconditional expectation of success.

#
p<>{color:#000;}. Recognizing the origins of the problem

 

Once you realise that your eating behaviours are often driven by emotional influences, you can begin to develop awareness of how you’re feeling whenever the urge to eat inappropriately emerges. Sometimes it’s an event. Sometimes it’s an individual. Sometimes it’s simply a set of circumstances. As you become aware of what triggers your eating responses, you discover one of the great keys to changing your old patterns of behavior. Awareness is an immensely powerful habit to cultivate on the road to a fitter, slimmer, healthier you.

#
p<>{color:#000;}. Keeping track by keeping notes

 

We need to reinforce our great new habit of awareness by keeping notes of whatever it is that triggers those urges to overeat or to tuck into the worst possible food choices. Keeping notes reinforces your awareness, encourages your brain to spot the precise events that cause the problem and builds the first foundation for taking control of your life and of your future, healthier behavior .

 

 

 

#
p<>{color:#000;}. Acknowledge those incredible eating urges

 

As you make notes of whatever triggers the urge to eat, it’s incredibly helpful to acknowledge the fact that you’re really feeling those urges. Too many people pretend that nothing’s happening as they reach for the candy and cookies, ignoring or excusing their feelings as they pile into the chocolate and sugary cream cakes! Go on. Admit it. Tell yourself loud and clear that you’re craving those toxic treats. Understand what’s happening. Write it down. Stop pretending that everything’s fine when the pounds keep piling on. It’s OK. Acknowledge the problem and tell yourself that you’re taking exactly the right steps to fix it.

#
p<>{color:#000;}. Learn to find out why you eat like you do

 

Do you have a guilty preference for one bad food rather than another? List your favourite comfort foods. Write them down. Now take a few minutes every day to think about each item on the list. Write down how you feel when you think about each of those foods. What memories are triggered by those particular goodies? Write down everything you think and feel. Join the dots. Understand how one kind of food could be associated with comfort or reward. Uncover the origins of the habit.

 

 

 

#
p<>{color:#000;}. Learning to spot your old habits is a vital component in the plan for a healthier, happier life

 

Here’s a list of reasons that are often offered to explain why people eat. Check each of these reasons and write down your reaction to each one – if it’s relevant – after you really ask yourself if thebehaviour description applies to you

 

I eat because I’m ravenous.

I eat because I’m bored.

I need to eat more when I’m tired.

I turn to food when I feel lonely.

I eat more because I’m married.

I get comfort from food because I’m single

I get hungry when I’m anxious

I love to enjoy food when I feel happy

I eat when I feel pleased

I turn to food when I’m upset

I eat because I usually have to pass a bakery

I eat when I’ve had too much to drink

I eat more when I’m at a party.

I eat because my mother/friend/ mother in law, business colleague cooked and I didn’t want to disappoint them.

I want to eat as much as my husband/boyfriend.

I don’t want to deprive myself.

I eat when I feel depressed.

I was angry but felt so guilty about eating that I just said ‘To hell with the diet’, and went on to eat as much as I wanted.

I guess I have no willpower or discipline when it comes to food. I am just too weak willed to do what I need to do.

 

Now put each description into order, starting with the statement that strikes as most closely describing how you feel, and adding the others in order of relevance.

#
p<>{color:#000;}. Write down the specific areas in your life where you feel that you have no control.

 

Now ask yourself –“Is there link between any of these areas and my need to eat?”Describe how you feel when you admit to yourself“I have no control.”Remind yourself every morning that YOU really do have total control over what YOU decide to eat!

 

 

 

#
p<>{color:#000;}. Ask yourself this question each time you feel that your eating was out of control:

 

“Why, after I made a commitment to myself to take control of my eating, did the urge to eat become so powerful that it overruled my conscious intent?”

 

Listen carefully to your answer and write it downbecause, whatever the reason might be, it’s never going to help you to achieve your personal weight management goals! Understand where the excuses come from, understand why you might’ve failed, renew your commitment to success every morning and remind yourself of your goal throughout the day.

 

Success is very much a product of our habits.

#
p<>{color:#000;}. We’re not aiming for perfection.

 

Failure is a normal part of life’s experience. Recovering from a slip is how we reach our goals! So, after eating incorrectly, take a moment to examine any conflict that might have taken place just before you made your food selection.

Why? Because in addition to the urge to eat, there was also a conflict occurring between two distinct parts of the mind, each part fighting over who was going to control that critical moment when your hand moved towards the candy, chocolates, sodas or whatever kind of toxic food might be screaming for your attention.

 

 

 

#
p<>{color:#000;background:#fff;}. Remind yourself daily that YOU can be totally capable of controlling your weight!

 

Everyone it seems, when it comes to controlling their weight, is looking for a simple or even a magical way to fix their weight issues. You don’t need to go far to see the evidence for that statement. Everywhere you look, someone is advertising a new diet, a new pill, a new exercise plan, or a new surgical procedure. But the answer was always much closer to home. The answer is within you. It’s in your own mind and in your own body. Engage your personal belief system to harness your potential for positive change.

#
p<>{color:#000;background:#fff;}. Learn aboutHOW your EATING selection process works.

 

The eating habits we acquired in the past profoundly affect our food choices today.Take a moment to consider your childhood or adulthood and run through those events where you can now see that your eating choices were out of control. Re-examine those choices from today’s perspective and write down five lessons you think you’ve learned from those experiences!

 

 

 

#
p<>{color:#000;}. Understand and recognise that Genetics are no longer the prime influence on your health and wellbeing.

We’re living in a new era. We’re the fortunate beneficiaries of the amazing discoveries in the field of Epigenetics. This mould-breaking branch of medical research now provides us with the insights, analysis, tools and strategies for permanent healthy weight loss.

What exactly is Epigenetics?

 

The formal description of Epigenetics from the text books refers to the study of changes in organisms caused by modification of gene expression rather than by an alteration of the genetic code itself. That might not tell us very much but it really is an important statement! It’s no longer simply a case of identifying which particular genes you have.

 

We now know that it’s the way your genes are influenced and made to work that makes the difference. Gene expression accounts for so many of our characteristics. And changes in gene expression have been related to a very wide range of environmental influences and that includes – are you ready for this? – What we eat!

 

Yes, that’s absolutely right. The kind of food we consume every single day, the quality of the food we eat, the eating choices we make all contribute far more to our total health and well-being than was ever appreciated before. It’s not a question of being pre-programmed by our DNA. We’ve been bombarded by articles and news items for decades telling us every day that everything in our lives is caused by our genes.

 

To read more about this subject go to my website. There’s a FREE eBook there to explain about this amazing subject in much more detail. Go to:

 

http://www.skinnydeliciouslife.com

 

 

#
p<>{color:#000;}. Learn about how your bad eating habits got acquired?

 

We need to start with a very important question. “Why do we feel out of control?” The answers are very important to our understanding of how to introduce change to our eating habits. We feel out of control when we doubt ourselves, when we feel frustrated, when we feel vulnerable or unsafe, when we feel rebellious or angry, when we feel empty, when we feel unexpressed and, finally, when we feel unfulfilled.

 

When a person crosses over the threshold between using food as a source of sustenance and food as a source of comfort, each of our layers of insecurity compound and reinforce one another. That is the moment when food easily becomes a psychological support instead of a biological necessity. Look for patterns in your behaviour.

 

Learn to understand food as fuel rather than as an emotional support. Ask yourself why you are choosing one particular food rather than another.

#
p<>{color:#000;}. Check what kind of an eater you are in this quiz!

 

Uncontrolled Eating can be very well described via the following statements:

 

#
p<>{color:#000;}. We eat to suppress our feelings of fear, guilt, resentment, worry, irritation etc.

#
p<>{color:#000;}. We chose comfort food like cakes and biscuits and sweets because we felt we needed/deserved it and then feel guilty about it.

#
p<>{color:#000;}. We eat badly to punish our bodies for some imagined failure in our lives.

 

This is a great moment to work through a simple quiz to determine whether you are in fact an emotional eater or someone who uses food to cope with the stresses of life.

Are You an Bad Habit Eater?

 

To find out if you’re an emotional eater, answer the following five questions.

 

The last time you ate too much:

 

#
p<>{color:#000;}. When you needed to eat, did you feel a desperate and urgent need to eat something right away?

#
p<>{color:#000;}. When you ate, did you enjoy the taste of every bite, or did you just stuff it in?

#
p<>{color:#000;}. When you got hungry, did you need a certain type of food to satisfy yourself?

#
p<>{color:#000;}. Did you feel guilty after you ate the same day or the next day?

#
p<>{color:#000;}. Did you eat when you were emotionally upset or felt that you “deserved” it?

 

Let’s see how you did…

 

#
p<>{color:#000;}. Physical hunger begins slowly, then it becomes stronger and finally it evolves into hunger pangs, but it’s a slow process, very different from emotional hunger, which has a sense of urgency.

#
p<>{color:#000;}. There is a major difference between physical hunger and emotional hunger and it involves a degree of awareness. To satisfy physical hunger you normally make a deliberate choice about what you eat and you maintain awareness whilst you’re eating. If you have emotional hunger, you won’t notice how much you are eating or the taste and you will still want more food even after you’re full.

#
p<>{color:#000;}. Emotional hunger often demands very specific foods in order to be fulfilled. If you’re physically hungry, even a salad will look delicious. If you’re emotionally hungry, however, only yourspecific and possibly toxic choice will seem appealing.

#
p<>{color:#000;}. Emotional eating often results in guilt. Physical hunger has no guilt attached to it because you know you ate in order to maintain energy.

#
p<>{color:#000;}. Emotional hunger results from some emotional trigger. Physical hunger results from a biological need.

#
p<>{color:#000;}. Find out The Real Reason You’re So Hungry – It’s Imaginary Hunger!

 

Did your answers to the five questions above reveal that you might be an emotional eater? Did you discover that you’ve been confusing emotional hunger with real, biological hunger? If so, the first question becomes – why?

 

The best way to explain what’s going on is to consider that when you eat when you aren’t really hungry, it’s because you have two stomachs – one is real, the other imaginary. The hunger in your stomach is a signal to your brainthat you need to re-fuel. It occurs when your system has a biological requirement for food. If that was the only signal of hunger you received, you’d be healthily slim. It’s the imaginary stomach that causes the problems. The imaginary stomach sends out a signal demanding food as a result ofcomplex and possibly negative emotions and unsolved problems. This is the moment when your stress and personal issues begin to assert themselves and you feel compelled to eat. Or, more accurately, to stuff yourself and anaesthetise the feelings of discomfort. Imaginary hungerexerts such a powerful influence that it compels you to eat almost anything to satisfy it.

 

There are certainly moments when each of us doesn’treally know what to do with ourselves. It can happen after work, when we are alone, late at nightor even over the weekend. Does that sound familiar or do you have other triggers that compel you to sidle over to the fridge? All emotional eaters have specific issues that they want to avoid and, when those issues arise, the imaginary tummyhowls with insistent urgency and you suddenly find yourself possessed by an out of control urge to eat.

 

This knowledge can be immensely helpful in casting light on our deeper drives and behaviours. Releasing judgments about ourselves because we’ve been conditioned to see ourselves as failures is an important step in conquering our stubborn weight issues. Learn to understand why you’ve behaved the way you have in the past and resolve to introduce the changes that will put you back in control of your weight and your life.

#
p<>{color:#000;}. Find Out What Triggers Your Imaginary Hunger?

 

There are two categories of influences that can trigger imaginary hunger. The first includes situations, places, or events. Perhaps you overeat when you have to attend professional or family functions. For some people, it’s funerals or restaurants or sports events. For others, it’s a boring day at workor the familiar need to release stress after work!

 

The second category of influences that can trigger imaginary hunger includes people. For you, it’s probably a specific person – your friend, boss, co-worker, parent, spouse, partner, sibling or child – who triggers you to overeat. They may trigger an eating response with a glance, a word, or even with their silence but, whatever it is, whenever you’re around them, you’re sure to overeat.

 

Here are typical situations where we may all are tempted to overeat:

 

*
p<>{color:#000;}. Stress at school, university or work

*
p<>{color:#000;}. Stress at home

*
p<>{color:#000;}. Fights with others

*
p<>{color:#000;}. Being judged by friends, family and even strangers

*
p<>{color:#000;}. Feelings of inadequacy

*
p<>{color:#000;}. Fear that you don’t measure up

*
p<>{color:#000;}. Too much to do

*
p<>{color:#000;}. Fear of failure

*
p<>{color:#000;}. Deadlines and pressure

*
p<>{color:#000;}. Promising too much

*
p<>{color:#000;}. Arguments

*
p<>{color:#000;}. Trauma

*
p<>{color:#000;}. Death, divorce, moving house

*
p<>{color:#000;}. Relationship issues

*
p<>{color:#000;}. Children’s needs

*
p<>{color:#000;}. Death of a family member, pet, friend

*
p<>{color:#000;}. Anger, fear, doubt

 

 

And the list includes many, many more items!

 

Forewarned is forearmed! As you begin to recognise the situations where over-eating is more likely to take place, you can prepare yourself in advance and avoid the triggers that might spark a bout of inappropriate chomping! What a fabulous habit to develop in the campaign for totally effective weight control.

#
h1<>{color:#365f91;}. Become aware of How You Originally Got Addicted to Food

 

If you have an out of control eating pattern, you might wonder where it came from. Did you become an emotional eater because you have specific emotional problems or did some genetic wiring in your brain’s appetite control centre go crazy? Probably not. Emotional eating is the norm at birth for all of us. When a mother feeds her baby, the baby stops crying because the sensation of sucking on something that produces warm sweet delicious nourishment is really soothing. Babies equate their first nourishment with immediate survival, demonstrations of love and a relaxed state of mind. When babies don’t get their mother’s milk, they settle for a substitute – a bottle or a pacifier(dummy) for example. This substitute teat has no warmth, taste, or nutritional value, but it’s close enough to the primal experience to soothe the baby. It’s natural for us to continuously seek comfort from these soothing situations and easy enough, later in life, to utilize food and eating and drinking as the primal pathway that leads us back to those intensely comforting and reassuring experiences of infancy.

 

Cognitive behavioural therapy teaches us to become more aware of what we’re doing, to pause before we act and consider the consequences, learning to make better choices and so develop better habits.

#
p<>{color:#000;}. Recognise that your craving for food is much more likely a craving for something else!

 

The first, and primal, regulating and controlling factor of your mood was often the assumption that you were hungry. If your needs for food and comfort were met, then you will often equate that comfort on some level with food. And if you were given food every time you became moody as a baby and young child instead of receiving a welcome display oflove, affection and attention, then food and love will still be linked as a way to get comfort and you’ll find yourself craving food when what you really want is love.

 

We need to find better ways to create the feelings of love, comfort and acceptance. Learning to accept ourselves unconditionally is the solid foundation on which to build a stronger emotional support base.

 

 

#
p<>{color:#000;}. Think deeply about whether you are still attached to needing food for comfort.

 

As you grew from baby to toddler to teenager to adult, you had to learn to regulate your own moods and handle stressful situations, away from your mother or caregiver. You had to develop the mental and emotional skills to handle life’s daily challenges all on your own with minimal help. If you still use non-biological eating as an artificial mood changer to reduce feelings of discomfort, you have not yet completed this essential task of human emotional development. You may be fearful and resistant towards being independent, but perhaps you also crave the comfort of having someone else provide you with something tasty and delicious to suppress your emotional stress.

 

Self acceptance reduces the need for external, artificial sources of comforts and encourages us to reward ourselves with better health through better food choices. It’s a virtuous cycle of better behaviour that supports well being at every level.

#
p<>{color:#000;}. Recognise finally that by eating the wrong food, you will only feel worse afterwards

 

Although many years may have passed since you were an infant, you may still have a residual emotional habit of needing food for comfort so that even now, eating actually changes the state of your emotions. At least temporarily. When you feel anxious and emotionally stressed, eating temporarily defuses the anxiety, almost as if it’s capable of turning down the intensity. It’s very helpful to recognize that overeating actually works. It comforts you in times of distress, and that’s the dilemma. But as you know, this soothing feeling doesn’t last for long, because once the food is finished, the old self-hatred kicks in.

 

Pause to consider how you will feel after eating the wrong food. Fast forward to the point when you’re feeling less than happy with yourself! Now choose a healthy alternative and visualise the glow of achievement that accompanies a great choice. Pause and look for better alternatives. The key is in that moment of reflection that creates real choice in your life.

 

 

#
p<>{color:#000;}. Break the chain of repetitive behaviour. Recognise the real reason YOU decided to overeat and then take steps to avoid connecting the apparent reason to comfort eating.

 

You probably learned toeat something tasty as a coping method in times of stress and this simple habit easily degenerates into overeating. Check your list of situations where you typically risk overeating and write down an alternative way of dealing with each of those challenges. Think about each of them. Remember your new list of alternative strategies to overeating. And put them into practice.

#
p<>{color:#000;}. Recognise that eating to try and recover the comfort felt as a child will never work for you!

 

Drug addicts keep using drugs because they long for the feeling of their first high. But it’s something they’ll never be able to achieve. It’s exactly the same phenomenon as the fact that you can never fully return to the comfort of infancy no matter how much food you eat.

 

How else could you find a state of calm and comforting security? You’re an adult. You have a vast array of choices. Choose one simple, healthy alternative and use it every single day from now onwards.

 

 

#
p<>{color:#000;}. Do you find you forget your problem temporarily when eating comfort food?Realise this right now!

 

Some people use food, whether consciously or unconsciously, to numb their minds so that theywon’t have to deal with the issues they’d rather not confront. I describe this altered state of mind where food transports us as a “food high,” something I’ll expand upon later. It’s a very important factor in the story of eating behavior issues.

 

Can you think of a better way to deal with your problems? Do you ever go for a walk to let your mind process the alternatives? Do you know how to relax and breathe more deeply? Do you know how to calm yourself from the fears that the problems will somehow overwhelm you? Have you ever learned to meditate? We’ve got so many ways to master the knee-jerk food response to overeating. Relaxing is one of the most effective! Take a moment every hour to relax your neck and shoulders and breathe a little more deeply. It works!

#
p<>{color:#000;}. Check if food has become your love substitute

 

If you overeat when you feel distress in order to change your state of mind, then food has become your substitute for the state of blissful comfort that babies feel when being nurtured and fed. That’s the unconscious origin of the urge to overeat and it’s as primal as can be. In psychological terms, food has become a love object.

 

Turn your love firstly towards yourself to accept yourself completely and without judgement. Learn to appreciate others too. Extend the warmth of your love from your own heart to the lives of everyone around you. You’ll feel the difference immediately and tame the urge to stuff yourself with toxic comfort food.

#
p<>{color:#000;}. Do you find it really difficult to turn away from your favourite comfort food?

 

Separating you from your food is like yanking the child away from the delightful cocoon of nurturing and feeding, destroying your private, secret sanctuary and exposing you to the unending turmoil of life. No wonder you hold onto your emotional eating patterns with such tenacity – the alternative is too scary and fearful. Suddenly our eating habits begin to make perfect sense!

 

That’s why it’s time to introduce a measure of control into the habit. If the prospect of giving up such an important source of comfort is too daunting, make a deal with yourself to cut back. That’s right. Agree in advance exactly how much you will allow yourself and write down the amount. This is a contract. When you hit the limit, write down what happened. If you don’t feel like the garbage treat on any particular day, make a note of it and describe how you were feeling. Keep your word. Respect that agreement. You’re on your way to much, much better things!

 

#
p<>{color:#000;}. Why Is Emotional Eating So Difficult to Give Up?

 

Essentially, all diet plans and fitness programs advise you to just reduce calories, increase exercise or do a detox according to some cherry-picked data they trawled from a scientific journal.

 

For dysfunctional eaters, however, maintaining this regime for more than a day, a week or even a month is simply impossible.The primal urge to eat is just too strong. Food has become a psychological tool, a way to avoid feelings that are too intense or anxiety-provoking. If you haven’t learned how to cope with your life and your emotions in a way that doesn’t include overeating or incorrect eating, you will normally not be able to stick to any diet plan for very long. While things are going smoothly in your life you may be able to stick to your new eating plan but, when life presents a more serious challenge, you’ll inevitably turn back to your old reliable comfort tool of preference – food. Recognise that you are now doing something incredibly positive about it! Every step on the pathway counts. So take a small step. Then another. Be kind to yourself. Stop poisoning your body. Learn to treat it with a little respect and it will reward you with amazing health and vitality.

#
p<>{color:#000;}. Don’t get trapped in the downward food spiral!

 

Using emotionally motivated eating to deal with feelings, however, creates a vicious cycle and a potential downward spiral. Food allows you to shut out the world and ignore your problems, forget your challenges and block out life’s unpleasantness- for a while. But when problems are left unattended they tend to become more serious. They get out of hand. This is scary and it makes you binge and overeat and then, on top of your original problem, you’re filled with guilt and self-loathingtoo. And the cycle easily spirals out of control because then you need food to deal with the guilt as well as the original problem. Yes, food can serve as a fabulous quick fix. It can bring immediate relief and pleasure, but it doesn’t take long to see that one cookie, chocolate, sweet or fastfood experiencesimply doesn’t do it. You end up needing more and more to fill up the emptiness from living alife devoid of self-expression, real fulfillment and inner awareness and tranquility.

 

Take a moment to think about your absolute ideal life. How would you look? Where would you be? What would you be doing? Write it all down and then decide which of those images is the most exciting for you. Now take a step – no matter how small – to move yourself in the direction of that vision. Let your new vision become your personal goal. Refer to your new ‘ideal life’ vision every single day and take a daily step to make it a reality.

#
p<>{color:#000;}. Explore why YOU downward spiral!

 

Emotional eaters have often struggled with this vicious downward spiral for years. In some cases for decades. It’s so difficult to change the cycle because simply recognising it doesn’t help, nor does willpower. In order to change this deeply entrenched psychologically motivated behaviour, you have to go deep below the surface of your life and explore places that have never beforebeen exposed to scrutiny in such great detail. You need make a serious evaluation of what’s happening in your life – you need to address whatever you’ve been trying to avoid by eating, and then you can arrive at a new response. That is the only way to break the downward spiral. That’s what we’re going to explore together. And then we are going to introduce a great range of new coping mechanisms that can really transform your life.

 

Let’s start with a look in the mirror. Whatever you think you can see, I want you to smile at your reflection. It’s time to start adding some positive emotional acceptance to the decades of self-doubt and negative behavior. This is the first thing you will do when you step into the bathroom every morning – look in the mirror and SMILE! Gradually, you are going to learn to love yourself.

#
p<>{color:#000;}. Understand why there is a sense of Helplessness about YOUR eating behaviour

 

You may think the main thing you’re struggling is feeling helpless over your uncontrollable urge to eat and eat. However, years of experience have proved to me that the abiding sense of helplessness over food, although deeply distressing, is really a product or consequence of a deeper experience of helplessness.

 

#
p<>{color:#000;}. You feel helpless about how to deal with your self-doubts and self-worth.

#
p<>{color:#000;}. You feel helpless about how to get real satisfaction in life and be able to do what you really want to.

#
p<>{color:#000;}. You feel helpless about satisfying your own needs for safety, survival and sustenance.

#
p<>{color:#000;}. You feel helpless when you need to assert yourself in a variety of situations at home, at work, socially and with your family.

#
p<>{color:#000;}. You feel helpless when you feel empty inside and so you need to fill yourself up!

 

You eat when you feel helpless in one or more of these five ways because the experience of helplessness is almost instantaneously transformed into the uncontrollable urge to eat.

 

Taking action, even in quite minor ways, sets up a pattern of self-reinforcing confidence. You take a step and you suddenly realise that you are NOT helpless. You can do things that make a difference to your life. It’s a very powerful realisation and it unhinges the limiting old attitude of helplessness. You wake up and say “Wow! I really can do tons of things” and you step onto the pathway of freedom that will change your life forever.

#
p<>{color:#000;}. A great moment to develop coping strategies!

 

We’ll show you how to overcome these experiences of helplessness by focusing on the fact that in reality you are absolutely not helpless. Instead of giving away your power to have control over yourself and your life, you can develop magnificent strategies for being calm and centered, balanced and in control, happy and at peace with yourself. Once you realise the power and truth of these things, your urge to eat will becomepurely biological and you’ll reclaim your power in your relationship with eating and food- and this will transform your life.

 

Repeat to yourself during the day the following simple mantra for overcoming your old inertia:

 

”I am totally and completely capable. I am totally deserving of love”.

 

Sounds incredibly simple but the results will amaze you.

 

 

#
p<>{color:#000;}. Understand the difference betweenFear versus Courage(Knee jerk reaction versus intelligent choice!)

 

We all have two distinct voices inside our brains (normally referred to as the limbic system(LS) and the prefrontal cortexPFC).One has a tendency to fill us with hope (PFS)and reminds us how wonderful our life is, and the other fills us with doubts (LS) and convinces us that nothing is worth the effort. Which voice do you want to win?Which voice do you really want to feed? The Limbic System’s ancient function was to help us survive. The more recently developed pre-frontal cortex permits us to think and plan. The two systems are closely linked. The more emotional our responses, the stronger the limbic influence. As we learn to think and plan ahead, the PFC cools down the limbic’s hot, knee-jerk responses and reduces our addictive tendencies.

Thinking, planning, pausing before over-reacting, breathing more deeply, working out the consequences – these behaviours favour the PFC’s ‘executive function’ and encourage more reasoned and healthful choices. Learn to think. Learn to plan. Look ahead. Work out the consequences. Engage the power of the PFC. It’s what makes us human.

#
p<>{color:#000;}. Realise that when you make unhelpful eating selections you reinforce that voice that says you are helpless!

 

This is, of course, a very complex and fascinating area of neuro-scientific research but we now accept that these two deeply influential aspects of our brainsplay a major role in determining how we behave in many different situations and circumstances. Let’s run with this behavioral theory, which is supported by thousands of studies, and see how it can help us.

 

The two voices inside your mind are your positive sense of courage and motivation to lose weight as opposed to your experience of a sense of helplessness that leads to the uncontrollable urge to eat. We all know that the overeating voice is usually the loudest and that it usually wins. Every time you overeat because you are feelinghelpless, you reinforce your incorrect belief that you arehelpless. You feed the wrong voice. Once you understand this it will get easier to resist the urges and temptations to binge.

 

 

#
p<>{color:#000;}. Look back at your eating behavior honestly and recognise your automatic comfort response

 

No matter how hard you try to diet, no matter how sincere your promise to give up certain foods, you can’t stop the emotional compulsion of overeating for very long. When you do, you feel helpless, worried, empty or anxious. Feelings of depression, resentment, deprivation and boredom begin to creep in. If you remain unaware of how the underlying experience of helplessness is affecting you and how it automaticallymanifests as the uncontrollable urge to eat, there isn’t much you can do to change it.

 

Once you begin to recognise the fact that overeating has helped you to feel powerful in some way, you may be ready to understand that link between your long term inability to lose weightand your automatic comfort response to the stresses and challenges in your life.

 

As you become more aware of these old and potentially harmful patterns of thinking and feeling, you can consider alternative ways to express yourself and experience the freedom of making life-enhancing and healthy choices for yourself.

#
p<>{color:#000;}. Once you feel able to fully support your real need to overeat, rejoice in your new power!

 

It’s only in that space that you can begin to renovate, reconstruct and change your emotional eating tendencies. Because it happens instantly, you are not even aware at this point that you have made an emotional decision. But you have, so our mission together is to automatically slow the decision making process by looking at the gap between the experience of helplessness and the automatic and rebellious urge to eat in great detail. This exciting and dynamic new area of your life will give you the opportunity to make powerfully different decisions which will be the springboard to move your life into a completely new direction. These are the essential mechanics of meaningful change and they apply to aspect of our lives.

#
h1<>{color:#365f91;}. Understand Why You have Failed in the Past and Why Your Life will now begin to Change!

Diets Fail Because of Out Of Control Emotional Decisions.

 

We’ve already concluded that Calorie Controlled Diets don’t work on a permanent basis – for you or for anyone else. Of course, eventually, you’ll have to embrace a lifestyle where you enjoy eating delicious healthy food and pick up a fun and regular exercise routine, but first you must focus on what specifically makes you feel helpless in your life, especially in relation to eating food.

 

You may be feeling more optimistic at this stage, but I suspect that you’re also scepticaland may even harbour doubts about ultimate success. Your gut may be saying to you, “Can something as intense and as strong as my emotional eating needs really be changed?” The answer, of course, is yes. Persistence is at the heart of so many habits. Focusing on your successes, no matter how small they may seem, helps to reinforce your new behaviour. Keeping a Victory Log to record every incidence of success will build up your confidence and remind you that you really are on the pathway to sustainable success.

#
p<>{color:#000;}. Learn that Self Doubt will help you to refocus your power!

 

Accept that now you will start to understand things about yourself that you may have tried to hide or conceal and,when you realise and accept these things about yourself, you will finally understand that you don’t need to let food and eating control and ruin your life.We are going to give you a mirror to reflect your behaviors, motivations, and all of the habits that are not serving you well. Emotional overeating is destructive to your health and happiness – your focus will finally be on you and not your food. As you slow down and reflect upon what you’re eating, developing a vital sense of mindfulness, considering what you’re eating and why, new possibilities emerge, new alternatives present themselves. They were always there. Now you’re finally taking the time to acknowledge them. Every single day.

 

 

#
p<>{color:#000;}. Recognise that Food has become your Over-the-Counter Tranquiliser

 

Focus now on that something that always triggers your drive to overeat, perhaps some kind of interaction with someone or an emotionally relevant situation in your life. Now let’s look more closely at this subject. It’s not the event that causes you to want to overeat. It’s how the event or situation made you feel. At first you may not even realise or know how you feel. As you work on getting better acquainted withyour emotional self, you’ll begin to observe the situations or people around you at the moment when you tend to overeat. Then you’ll pay closer attention to the feelings that come up for you when you’re around those people or situations. These are the steps to neutralising your old habits.

#
p<>{color:#000;}. Take that first huge identification step of when you eat inappropriately

 

Simply identifying the times when you overeat is a huge first step. Why is it a huge step? It’s a huge step because that’s the magical moment when things start to come into focus. You’ll be shining a spotlight on a situation and that will allow you to begin to analyse it in more detail. Inevitably, you’ll have to confront the negative feelings that, up until now, you’ve been trying to get hide by eating. But don’t worry. We’ll help you through the entire process. You’re not the first person to overcome these issues. You are not alone!

 

Writing down your experiences is very helpful and introduces levels of objectivity that disarm the old impulsive behaviours.

 

 

 

#
p<>{color:#000;}. Learn to recognise the situations that promote your inappropriate eating

 

We’ve considered a range of situations that can trigger emotional eating. It’s time to broaden the list and give you some ideas about other events and situations that often trigger the emotional eating response. Here are some situations that kept coming up again and again with many people in a similar position to yourself:

 

*
p<>{color:#000;}. A disagreement with a loved one

*
p<>{color:#000;}. An argument with someone at work

*
p<>{color:#000;}. A child whose behavior is worrying

*
p<>{color:#000;}. A feeling of loneliness or frustration

*
p<>{color:#000;}. A health, financial or relationship worry

*
p<>{color:#000;}. A bad night’s sleep

*
p<>{color:#000;}. A dwindling sex life

*
p<>{color:#000;}. Adolescence, pregnancy, post pregnancy, peri-menopause, menopause, post menopause

*
p<>{color:#000;}. A child leaving home

*
p<>{color:#000;}. A good friend moving away

*
p<>{color:#000;}. A new baby

 

Tick the issues that seem relevant to you and then make a note of how you would like to deal with each of those challenges in the future. Think about your answers. Make them your own. Feel the sense of control that emerges from your positive decision to handle these situations differently in future.

#
p<>{color:#000;}. Take the Past Challenge Quiz to discover what your issues were/are

 

Exercise number 1

 

Write down the top five challenges that have happened in your life over the last five years – or feel free to go back even further if older challengesstill feel relevant to you.

 

For each challenge answer the following questions:

 

#
p<>{color:#000;}. How would you describe the challenge?

#
p<>{color:#000;}. Describe how it made you feel?

#
p<>{color:#000;}. What specific emotions did you feel throughout the challenge (e.g. fear, sadness, frustration, anger, etc?)

#
p<>{color:#000;}. What was your reaction to these feelings?

#
p<>{color:#000;}. Who did you talk to about these feelings?

#
p<>{color:#000;}. How did it feel to express them – or not express them – as the case may be?

 

Exercise number 2

 

Now list the five strongest emotions you felt during all these challenges:

 

Emotion number 1,

For example – anger

 

Answer these questions about your emotion:

 

#
p<>{color:#000;}. Why did you feel it?

#
p<>{color:#000;}. How did you relieve it or cope with it?

#
p<>{color:#000;}. Did you feel better afterwards?

#
p<>{color:#000;}. Did it happen again?

#
p<>{color:#000;}. How do you feel now?

 

If there are any residual emotional echoes of how you felt during the challenges, keep a note of these so we can use them later during a special emotional freedom tapping sequence.

 

Let’s face it: there isn’t anyone who welcomes negative feelings. Ideally you can get to a position where bad feelings are like bad weather – you know they’ll pass and, just like when you know it’s going to rain, so you prepare yourself and carry your umbrella.You know what you need to do to get through them. Together we are going to ensure that you get yourself into a great situation where food will never again be your preferred method of medicating yourself.

 

 

 

#
p<>{color:#000;}. Now is the time to really accept that Food Protects You from Uncomfortable Feelings

 

Emotional Eating serves two very effective purposes. First, it helps you to avoid uncomfortable feelings. The act of avoiding emotions becomes the “emotional disguise mechanism.” This gives you a way to replace bad feelings with the pleasurable and tasty experience of eating. This phenomenon is sometimes referred to as the “taste trance.” In short, emotional eating protects you by disguising the feelings that you don’t want to feel.

 

If your feelings open the door to your inner, intensely personal world, then emotional eating slams the door shut. It keeps you functioning on a synthetic level and, although you’re feeling helpless to control what and how much you eat, at least you don’t have to think about or act on the deeper things that really make you feel helpless – and the list would include failed relationships, unsatisfying careers, and difficult children. By eating emotionally, you get to avoid confronting all those feelings of helplessness. Now you can change this reaction. Developing this essential level of control is a powerful game changer and an effective way to confront and set aside inappropriate habits.

#
p<>{color:#000;}. Don’t sabotage yourself

 

Many patients tell me that as they’re approaching their ideal weight they often sabotage themselves and all of their efforts. They wonder why they do this. It doesn’t seem to make any sense and there is no logical explanation. In fact, you may be able to relate to that experience. The answer, time and again, proves to be the same: if you didn’t have your weight to worry about, you might have to think about what’s really going on in your life and that’s very scary and frightening. It’s frightening because you probably feel helpless to change the things that really bother you. You’ve made what we call the “unconscious helpless conclusion.” It’s a conclusion that you’re helpless over your situation and your feelings and the challenges in your life that the feelings point toward, so you eat as a displacement activity that gets you quickly out of emotional jail. Remember your vision of a happier, healthier, and trimmer new you. Read out your goals every day. Repeat your goals at least three times until you start to believe in them. Get excited. Switch on your determination. You’re unstoppable!

 

 

#
p<>{color:#000;}. Learn to accept that Food Encourages Your Feelings of Helplessness

 

We talked about how eating takes you to your early emotional development, predominantly because as infants food was often associated with nurture, comfort and love. However, childhood is also associated with helplessness. As a child, you were in fact petty muchhelpless. You were dependent on others to love, protect and nurture you. Although food provides you with some of the nurturing comfort of childhood by taking you back to that state of mind, when you use food this way, you’re reverting back to a childish way of dealing with the world. And that reminds you of the helpless feeling of being a child. It’s a vicious circle. But you’re an adult now and you have real adult choices: you can be in charge of the powerful destiny of your own life by facing your emotions and listening to what they have to say to you, or you can continue overeating to cope with negative and scary emotions, knowing that it actually keeps you stuck in childhood, a place where you were in fact helpless. Confronting your emotions makes you an adult, the only place where you have the possibility to finally experience what it’s like to be powerful.

#
p<>{color:#000;}. Learn about your tendencies to be too attached to food

 

For emotional eaters like yourself, you often can’t see the woods for the trees. In the moment when emotions have been triggered and the helplessness reaction kicks in, eating in a certain way feels like a life-or-death decision. When you distract your inner turmoil with food, it’s not a handful of berries or nuts. It tends to be bigger than normal quantities of food, typically unhealthy foods, and the foods are eaten in a voracious, aggressive way – more like chomping and swallowing without tastingrather than eating with awareness. By the time the emotional eating frenzy has ended, the scary negative feelings have vanished, but they have not really disappeared. They’re just somewhere under that huge mound of food, almost like lost documents on a hard drive – they exist somewhere but are temporarily unavailable. You’re more addicted to the temporary reprieve that the food provides than to the food itself.

 

The moment when your emotions are triggered, stop everything. Breathe more deeply. Relax. Take a step back from the situation. Learn to see what’s happening from a distance. Consider your choices. Advise yourself as if you were counselling a dear friend. Give the best advice! To yourself. Because you deserve the best.

 

#
h1<>{color:#365f91;}. Know that you can totally Control your Eating Behaviour!

We can take control of our behaviour.

 

A better understanding of brain function has provided further, essential keys to explaining our behaviour and in greater depth than ever before.

 

As you can imagine from our two million years of humanoid evolution, brain function has a long and complex history of development.

 

As our distant ancestors climbed down from the trees and learned to walk on two legs, they had to adapt to living on the challenging, inhospitable, grassy savannas of the African plains.

 

Having alternatives broadens our range of choices. We can learn to ask ourselves ‘What if…’ when we consider our next move. ‘What if I don’t eat the candy?’ ‘What if I just say no?’ ‘What if I decide to eat less today?’ ‘What if I choose to eat fresh, healthy food?’ These are the strategies for stimulating the PFC and toning down the drives of the limbic system. Practise ‘What if…’ all the time.

#
p<>{color:#000;}. Make sure you understand your appetite and your limbic system

 

Survival in those remote times depended very much on a part of the brain called the limbic system. The physical and emotional responses that are driven by the limbic system are very powerful and produce rapid reactions that were certainly very helpful for our early survival as a species.

 

We can trace reactions such as fear and anger, hunger and the sex drive to the limbic system and one part of the structure in particular exerts a powerful influence in encouraging rapid responses: we’re referring to a small, almond-shaped portion of the limbic system known as the amygdala. It prompts instant reactions, particularly in the areas of fear, sexual response and hunger behaviour.

 

The system is primed to function from birth, prompting babies to cry when hungry and it continues to function throughout our lives, delivering emotionally-charged messages to satisfy instantly the need for pleasure, whilst avoiding pain and dealing with danger. As you will soon see, the key word for our programme is the word ‘immediate’.

 

Taking a moment to pause, slowing down the our reactions, considering the alternatives, leaning towards the brain’s higher functioning mechanisms – focusing on our goals – these are deeply effective habits to tame our fear response and control our appetites.

#
p<>{color:#000;}. Learning to delay gratification could be your magic weight loss answer!

 

If we can learn to delay the need for immediate gratification, we may reduce the cravings associated with the limbic system’s drive for satisfaction. And the amygdala seeks immediate satisfaction. It does not encourage thought, contemplation or analysis. It demands action. In a dangerous environment, it can be a life saver. In front of temptation, however, it can be our undoing. Postponing gratification has been the subject of intensive research for decades and is the gateway to a much more productive and successful life. Start with the simple decision to postpone the gratification for a few minutes. That’s already a great start. Extend the period of delay gradually until you can postpone the moment forever if you wish.

 

 

#
p<>{color:#000;}. Discover the joy of your pre-frontal cortex

 

If we were to identify the part of the brain that is most closely associated with the attributes of being human, it would surely be the pre-fontal cortex. This is the most highly evolved part of the brain and it’s the reason that you’re able to read this book. This is the source of our creativity and imagination and provides control mechanisms for our thoughts, our feelings and our actions. This is where human flexibility is rooted.

 

Unlike the limbic system, it develops slowly, not reaching its full capacity until our early twenties. The prefrontal cortex allows us to plan, to analyse, to be rational and to exercise control. Why is any of this relevant? Well, the two systems are closely linked. If the limbic system is the accelerator, putting the pedal to the metal for instant gratification, the prefrontal cortex is the braking system, slowing things down to maintain control and seek a more logical, reasoned approach.

 

It’s quite clear that the PFC is the key to many important behavioural changes. Planning, visualising, setting goals, measuring progress and adapting to changing circumstances are all attributes of the PFC. The more you engage its extraordinary creative potential, the more you over-ride the destructive, instant gratification responses of your old eating behaviours.

#
p<>{color:#000;}. Understand the difference between Limbic and Pre Frontal Cortex.

 

Limbic says ‘Go, go, go!’. Pre-frontal cortex says ‘Slow down! Stop!’. The Stop-Go systems work in tandem. They react together all the time in a seamless, inter-connected relationship. As one area becomes more active, the other becomes less influential.

 

The overwhelming need for instant gratification is powered by the limbic ‘Go’ system and this is where eating issues can show up as almost uncontrollable urges to consume exactly the worst kind of foods: saturated fats, sweets, sugary treats, comfort foods and fizzy drinks.

Reading about nutrition and the harmful effects of poor diet can encourage a more rational response from the PFC. Education and better information support better behaviour. Take time every day to learn a little more about the miracle that is your body. Understad its needs and treat it with absolute respect.

 

 

#
p<>{color:#000;}. Make a conscious decision not to function from your limbic system where food choice is concerned

 

The more we function from the limbic system, the less help we get from the highly developed prefrontal cortex. And one of the major triggers for powering up the primordial limbic system is – stress! The more stressed you become, the more active the limbic system becomes. And the less help you receive from the prefrontal cortex.

 

So we’re beginning to build a simple picture of two opposite and, in some ways, contradictory elements in the human brain. One drives us towards instant gratification. The other enables us to delay or postpone pleasure and choose actions and behaviours that are more in tune with our long term needs and wellbeing.

This is when you make your life-altering decision to calm down and reduce your stress response. How? It couldn’t be easier! Breathe a little more deeply. Every hour, stop to breathe. Relax your neck and shoulder muscles. Calm down. Turn down the stress response and the PFC will take over, guiding you to better outcomes for every aspect of your life.

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p<>{color:#000;}. Discover power of your Executive Function

 

We know the systems are linked to each other. We know that as one system becomes dominant, the other system powers down and reduces its capacity to influence our behaviour. And there’s more. Cognitive behaviourists have another favourite term to describe the human ability for self control and it’s another potent element of the prefrontal cortex.

 

It’s referred to as Executive Function. EF provides us with the essential cognitive skills that give us control over our thoughts, our feelings and our actions. And the great news is that we can learn to develop executive function at pretty much any time in our life. Executive Function enables us to look ahead, to imagine and design plans for the future, to calculate the details and help us achieve our goals. What a fabulous asset to have in your brain. One of our intentions is to encourage the EF to play a more dominant role in your life and take over from the limbic system’s short term drive for instant gratification.

 

Referring to your plans and goals every day, looking for better alternatives to resolves issues, stimulates our priceless Executive Function faculty. More PFC = less Limbic response!

Mini Summary

 

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p<>{color:#000;}. Humans can control their behaviour and the behaviour of their genes.

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p<>{color:#000;}. The Limbic System = Go! The Prefontal Cortex = Stop!

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p<>{color:#000;}. The Stop – Go parts of the brain can be recruited to help us.

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p<>{color:#000;}. Stress stimulates the Limbic ‘Go!’ System.

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p<>{color:#000;}. Successful Goal Setting = Executive Function.

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h1<>{color:#365f91;}. Finally Learn how to tame your Food Addictions

 

 

We owe much to the pioneering behavioural scientists who have dedicated their careers to examining the underlying forces that govern human behaviour and whose work has shed light on the most effective ways for humans to take control of their lives. There are countless examples of individuals from disadvantaged backgrounds rising above the limitations of their circumstances by changing their behaviour and learning to control their aggressive impulses, focusing their energy on positive activities such as learning, diligent study and developing their cognitive faculties. So we know it’s fully possible.

 

The same methods apply to any aspect of our behaviour that needs a little help or modification. Addictions can be tamed. Behaviours can be mastered. Make a list right now of your three most important behaviours that you would like to change. Think about the list for a few minutes. Now write down the steps you can take to change those behaviours for the better. What do you need to do? Start now. Take the first step. Take control. It feels good, doesn’t it? It’s supposed to!

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p<>{color:#000;}. Discover YOUR strategies for success

 

Change lies entirely in our own hands. But how do we apply this knowledge to daily activities such as our eating habits? How do we tame the impulses that flare up unexpectedly, especially when we’re stressed or under pressure, emotionally vulnerable or just craving the wrong kind of comfort? Executive function holds some of the best answers. So it’s time to open up your personal success plan and start the deeper process of personal transformation.

 

We’ve identified all the key ingredients for success so let’s reveal your personal strategies for totally effective weight control.

 

Strategies for Success:

 

1. Belief Systems

2. Consequences

3. Building the Vision

4. Checking the Go impulse

5. The If-Then Technique

6. Controlling the Environment

7. Support Systems

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p<>{color:#000;}. Know your belief systems

 

Belief Systems – We and the world that we perceive around us are very much what we believe them to be. Our belief systems exercise enormous influence over our lives and over what happens to us. All those thousands of self-help books are really trying to focus on one simple message – that your beliefs are the key to so much of what happens in your life.

 

That’s the message.

 

As soon as you realise that your beliefs are only a product of your conditioning, an extension of what you’ve been taught by your society and your culture, a reflection of whatever limitations you’ve absorbed since early childhood, you’ll understand in a flash that you really can choose the kind of beliefs that are completely in tune with your new weight control intentions. Can you lose weight? Of course you can. You only have to choose right now to join me and believe absolutely that it’s possible and you’ll start to reframe patterns in your brain that will lend themselves to your goals. Beliefs are vitally important.

 

If you wake up believing that you can’t do something – you’re right. Most conflicts are decided before the battle is even joined. When you wake up with the light of belief in your heart, everything begins to reflect the new possibilities. It’s one of the greatest gifts that humans possess. And now is the moment to put it into practice. Choose to believe in your power to take control of your weight.

 

These methods initiate change at the most profound levels of our consciousness. This a powerful and deliberate extension of the prefrontal cortex’s ability to plan and achieve goals. And despite the calming, contemplative nature of the PFC, it feels really good! So, your first task on the journey to total weight control is to decide what you want. Take a moment to think about what you intend to achieve from this programme. Now write it down.

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p<>{color:#000;}. There are No negative words allowed when it comes to eating behaviour management

 

Only positive expressions. And keep it short and simple. If you’re happy with the idea, write it down. Right now. Keep a copy of your goal in your purse or wallet. Tape a copy to your computer screen. Put a copy on the fridge door. Put a copy next to your bed where you can see it when you wake up. This is your goal. Memorise it. Repeat it often. Absorb the message into the depths of your being!

 

 

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p<>{color:#000;}. Learn to handle the truth and accept the Consequences

 

The facts of being overweight make for grim reading. Obesity today is blighting the quality of tens of millions of lives and sowing the seeds of some pretty nasty health conditions. But you know that already, don’t you? The media love to broadcast horror stories about how awful life can be for the overweight members of the community. Great! Certainly helps everyone to feel better about themselves, doesn’t it?

 

But do the messages of doom, gloom, disease and unhappiness help you to take positive action? Well, probably not. And why is that? Because it isn’t really personal enough. All those horror stories and dire warnings apply to someone else. That’s right. They’re awful but they’re not really about you.

 

So, if we want to spark a reaction that will prompt us to take action, we need to get a boost from the limbic system. And all you have to do is imagine that you are exactly the individual experiencing the horrors of those unmentionable diseases, strapped to a gurney on the way to some drastic surgery, crippled and incapacitated for the rest of your life. Not nice, I know.

 

But, in the presence of a particularly nasty threat, your limbic system will issue a perfectly natural panic alert and quite rightly scare the pants off you. That deliberate jolt can provide the catalyst to urge you to make the changes in your lifestyle that will keep you much healthier than the vision of doom suggested! So, under the right circumstances, the limbic system can be turned to our advantage and prompt us to make important decisions.

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p<>{color:#000;}. Set those consequences in stone

 

Think hard about the consequences of being overweight. How much of your life – not someone else’s life, but your life – is being degraded because of those extra pounds? Get indignant about the situation. Get fired up. Take a stand. Make a concrete decision to take control of your weight.

 

And every time you’re tempted to stray, remember those images, the consequences, the suffering that follows from being overweight and stay purposefully, righteously right on track. As the limbic system gets you started, the goal-oriented pre-frontal cortex can manage the day to day details of making your long-term goal a reality.

 

 

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p<>{color:#000;}. Building the Vision of your ideal body shape and eating behaviour

 

How you see yourself does not always reflect how you really are. Sometimes our senses don’t seem to be as reliable as the beliefs that process the data of our eyes and ears. But the image you hold of yourself can be a powerful source of inspiration and encouragement. The following method engages another potent source of assistance and it comes from the hidden depths of the subconscious.

 

So much of our behaviour is a product of the conditioning that resides in the unchartered territory of the subconscious and this conditioning can be engaged to further your mission of totally effective weight control. You’ll need a picture of a lean and muscled body that represents the ideal vision of how you’d really love to be. Cut out the picture and cut off the head. Don’t worry. No animals will be hurt in the implementation of this method. Next – take a photo of your face. It should be roughly in the same proportions as the recently decapitated ‘perfect body’ picture and then all you need to do is tape the picture of your head to the picture of the body.

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p<>{color:#000;}. Congratulate Yourself for this excellent work you have done

Welcome to your new, idealised body.

 

Put the picture on the door of your fridge. If it looks good, make a dozen copies and put them around your home: in the bathroom, next to your bed, by your computer. The idea is that you will stop noticing the pictures consciously but will register the images subconsciously.

 

The new image will become imprinted in your subconscious, which will now begin to see you in terms of this new body. You’ll find added support from your subconscious in bringing the image and reality closer and closer together. A powerful technique and a beautiful way to engage the hidden resources of the subconscious in the fulfilment of your new cause. Do it now. Find that picture and put your subconscious to work right away.

 

 

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p<>{color:#000;}. Learn the best way to Check the Limbic’s Go-Go-Go Impulse

 

One of the most helpful methods for checking the impulsive Go reaction of the limbic system is to learn to breathe. I know it sounds incredibly simple but you should never underestimate the power of controlled breathing.

 

A deeper breath than usual, combined with a moment’s retention of the breath, helps to switch on the executive function of the prefrontal cortex that can override the instant demands of the amygdala. It’s a perfect distancing mechanism in the face of a compulsive reaction to eat anything that is not appropriate to your weight control goals. All you need to do is stop and breathe deeply. This tunes out the stress response and brings you back to a calmer, more rational state. Now it’s easier for the prefrontal cortex to take over and lead you to better choices. This simple behaviour is habit forming and you will be amazed at how effective it is in calming the limbic drives that used to seek instant gratification. Breathe a little more deeply. Hold the breath for a heartbeat. Breathe out slowly. It’s an ancient method, tried and tested for thousands of years. And it really works.

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p<>{color:#000;}. Learn The If-Then Technique

 

A favourite amongst the cognitive behaviour fraternity, the If-Then technique relies on planning and preparation. Instead of stumbling blindly through the day, encountering temptations and impulses to do the wrong thing, all you need to do is spend a few minutes imagining all the situations where you might have a problem and then work out how you will deal with that issue. This is an extraordinary technique for dismantling negative behaviour traits and a fabulous daily habit to develop.

 

 

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p<>{color:#000;}. Now, practise your positive decision making

 

You’re really making the right decisions in advance, well away from the instant-grab-it-eat-it response of the limbic system! If you get stressed, then you know you have to breathe and relax. If you see or smell the comfort foods or unhealthy snacks that pile on the pounds, then you remember your goal about getting your weight under control, you visualise the horrible health problems that are waiting to plague the overweight.

 

 

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p<>{color:#000;}. Recognise your weaker moments

 

If someone invites you for lunch at the fast food outlet, then you know you’ll decline the invitation because you’ve brought a healthy lunch with you. These preparation strategies are surprisingly effective, intensively researched and highly recommended. One of the most effective ways of making this technique even more concentrated is to start making notes. Write down every situation where you notice you’re getting stressed or feel the need to eat the wrong things. The results might surprise you but they will greatly assist you in identifying the precise situations where your weight control plans might come under pressure.

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p<>{color:#000;}. Practise working with your executive function

 

Once you’ve understood where the dangers lie, you can prepare strategies to defuse the situation and turn down the impulsive amygdala response. Make these preparations an essential part of your daily routine for total weight control. Prepare for the situations where you might lapse and get out of control and decide in advance how you will deal most effectively with each scenario. You’ll have guessed quite rightly that this strategy engages our prefrontal cortex, working with your highly prized Executive Function, emphasising the advantages of cool, reasoned logic and overriding the impulses of the amygdala.

 

 

 

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p<>{color:#000;}. Controlling Your Environment –remove temptations

 

Planning and preparation can be extended into other aspects of your daily routine. There are many items on the dangerous food list that you will need to avoid. We’ll get to specifics in a later chapter. Removing those items from your home, from your working environment and from your shopping list is a vital step in sanitising your living space and putting temptation firmly out of sight and out of reach. It’s completely fair to ban unhealthy substances from your home and office.

 

If you want to take control of your weight, you’ll know that you’re going to make changes to your eating behaviour. It only makes sense to extend that control to your environment. You’ll feel better and you’ll start to build a strong sense of achievement, a feeling of personal satisfaction because you’re demonstrating that you really are taking control of your life. And that is a truly worthy objective.

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p<>{color:#000;}. Build Support Systems

 

There are considerable advantages to be gained from having a support group to help you to keep right on track with your brilliant new objectives. Start by making a declaration of your intentions. Tell your family. Tell your friends. Tell your colleagues. Make a declaration of absolute intent and ask your newly formed support group to do everything they can to keep you on track. Tell them to be tough because it’s such a worthy cause.

 

Tell them they must not accept any lapses or excuses but that they must hold you to your word. Getting nervous? Good! This is how we show the world we’re serious. Tell your supporters they have to be smart and keep you far away from temptation. Creating a group expectation can be exceptionally powerful when it comes to staying on track and in line with your mission and its objectives.

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p<>{color:#000;}. Always ensure your safety net is in place

 

Now your goal has been stated before a group of people who share your pledge and your commitment. You now have people to approach when you feel that your resolve is weakening. You now have an emotional safety net, a group whose purpose is to keep you in line with your goal. Let’s remember that people – just like you – have achieved the most amazing accomplishments in all the fields of human endeavour. They always started with a goal and a powerful intent to make it happen. You now have your chosen goal and a group of fans who are right behind you. Make it happen.

Summary

 

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p<>{color:#000;}. Write Down Your Goal For This Programme

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p<>{color:#000;}. Bringing Your belief System Into Alignment With Your Potential

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p<>{color:#000;}. Understanding The Link Between What you Do And What You Get

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p<>{color:#000;}. Learning To See Yourself As You Truly Wish To Be

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p<>{color:#000;}. Turning Down The Limbic Response By Calming Yourself And Breathing

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p<>{color:#000;}. Planning Ahead For Challenging Circumstances

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p<>{color:#000;}. Making Your Environment Work For You

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p<>{color:#000;}. Building Support Systems

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h1<>{color:#365f91;}. Learning to Love Your Body is by far one of your best new habits

 

 

 

One of the questions we should consider at this point is how you feel about your body. Take your time and just reflect for a moment on how you really feel about your body. I prefer you to answer this question whilst you’re standing in front of a mirror and then you can respond to exactly what you see before you. It’s a very personal question and you do not have to share the answer with anyone except yourself. Take a good look and take your time with the answer.

 

To be fair, it’s unusual to receive a positive response to this question, mainly because we’re surrounded by pictures of photo-shopped bodies in magazines and adverts that look as if they’ve been designed and created by the Disney Corporation! We’re bombarded by images of impossibly perfect bodies and it’s just too easy to compare ourselves with these demotivating and unattainable examples of super human perfection.

 

It’s very helpful to attach a picture of your face to a picture of an idealised body because this exercise works as a positive reinforcement of your vision and goals. When we compare ourselves unfavourably to idealised images, the comparison can be damaging to our confidence, self esteem and motivation. Do you see the difference?

 

As you consider your reflection in the mirror, learn to accept the miracle that is your body. Say a warm thank you to your body for enduring the abuse and neglect and make a solemn promise to make things better, to treat your amazing body with all the respect it deserves.

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p<>{color:#000;}. Ban those negative reactions

 

But since we’re going to be working with the only body that Nature has given us, we need to develop a much healthier relationship and a much more positive emotional connection with the physical frame that we’re presently occupying. I’ve discussed this subject in other works and we come back to it at this juncture because it’s too important to gloss over. Unfortunately, the typically negative reactions that occur when we look in the mirror could get in the way of our programme for real improvement. And it’s no good pretending to like your body. We need to go a lot further because pretending simply won’t cut it.

 

One of the surprisingly effective exercises that I’ve encouraged people to use for many years, particularly when we’ve identified the need to develop a more caring and tolerant attitude towards our bodies is the Miracle Mirror Method. Like many of these techniques, it seems very simple at first but that’s because we tend to measure these activities with the limited responses of the conscious mind. The power and effectiveness of this method flow from its ability to connect to the great reservoir of power that dwells in the unconscious.

 

So what do we do? Well, it really couldn’t be easier. When you get up in the morning and stagger towards the bathroom, your first mission is to look in the mirror – and smile. I know. You might not be looking at your best. You might not be groomed and feeling ready to conquer the world. I understand. But that smile is the way you signal to your body that you’re really pleased to see it – even first thing in the morning when most of us probably think we look more like a sack of potatoes!

 

If you’ve ever smiled at a small child and seen their face light up with the warmth that flows from that simple exchange of a happy expression, you’ll understand how your body will begin to feel when you learn to smile at yourself. It’s about personal acceptance. Your body has an emotional response range that’s pretty much like that of a four year old. Scowl and show your disapproval and the child recoils and gets upset.

 

Your body reacts in the same way. Smile and show your love, your warmth and your heartfelt acceptance, and the results are wonderful to behold. It might take a few days of practice. You might feel silly and childish at first. That’s to be expected. After all, you’ve been scowling at your body and registering your daily disapproval for a long, long time. But there will come a moment when your body begins to understand that it is the reason you’re smiling and that’s when the game becomes really interesting.

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p<>{color:#000;}. Learn to love your body

 

You need the absolute co-operation of your body to fulfil your goals. Learn to love your body, to give it the warmth, the kindness and complete acceptance it deserves and it will function the way you want it to. Nobody likes to work with people who hate them. That must be obvious. So develop a loving, co-operative bond with your body. Move into the fast lane of personal transformation. And prepare to set yourself free.

 

Words can convey tremendously strong messages about ourselves and language is another fascinating area where we often undermine our potential for positive change. We seem conditioned to describe ourselves in the most negative terms, reinforcing the old habits of low self-esteem and this failing becomes even more of an obstacle to success when we consider the internal dialogue that we play in our minds. This constant, repetitive commentary is insidious, most often negative and severely limiting.

 

It’s like having your own worst enemy living right inside your head! We need to change that. We need to develop a description of ourselves that reflects our goals, a description we can repeat in our heads, a set of simple words that power you up and make you feel capable, strong and really really good. You’re going to find the words that work for you and those words are going to become your new personal power mantra.

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p<>{color:#000;}. Create your own personal suggestion

 

As a suggestion, your new description should begin with the words ‘I am….’ That’s a great way to get your subconscious to pay attention. ‘I am…’ Now add a strong, positive emotion to spark a response from the amygdala: ‘I am joyfully….’ Best to put in a verb now, something to express action: ‘I am joyfully living life to the full in my trim, slim, super strong body’ It’s just an example but I want you to make your own power statement right now and start encoding it into your internal dialogue by repeating it over and over.

 

Notice how it makes you feel? It has to make you feel good. That’s the positive buzz we need from your limbic system and now your amygdala is working for your wellbeing instead of against it. The new mantra might not fulfil all of your goals on its own but it will remove many of the internal obstacles that conspire to get in the way of success. Repeat your mantra. All the time. Until it’s always there. You now have your own private cheer-leading team, giving you support, enthusiasm and encouragement from within. They’re working for you now. All the time.

 

Whilst you’re introducing better thoughts and feelings and images into your personal transformation programme, we should make a few observations about your posture too. It’s one of those subjects that is too easy to neglect but, if we make a couple of subtle changes to how you hold yourself, we can create better feelings and responses throughout the rest of your body.

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p<>{color:#000;}. Learn to relax

 

Let’s remember that humans respond at a very deep level to posture and we’re going to start with your shoulders. If you’ve noticed that you tend to slouch or slump forwards, don’t worry. Pretty much everyone suffers from the same appalling posture! All you need to do is move your shoulders a few millimetres backwards. That’s all.

 

No exaggerated movement, please! Just a few millimetres to the back to open your chest and lungs and give you a more confident and expansive feeling. We usually feel a lot more positive when we open up our shoulders so give it a try. The movement encourages you to feel more relaxed, less stressed and more reasonable.

 

And that means more calming input from the prefrontal cortex and fewer impulsive urges from the limbic system. Self control, long term success and goal fulfilment all come from our good friend, the prefrontal cortex. Let’s give it every opportunity to do its job and put us firmly back in control of our weight issues. So relax your shoulders and move them back a few millimetres.

 

We could focus on so many parts of the body when we explore the issue of posture but if we focus instead on a few, key areas, we can achieve great results. The shoulders are always a good starting point. Your jaw muscles can help too because if you can learn to relax your jaw, you’ll notice an immediate reduction in overall physical tension.

 

Yes, we’re reducing those familiar signs of stress that trigger impulses from the limbic system. We’re learning to manage our posture and tame our tension. Unlocking the jaw muscles sends a message to the rest of the body that we can relax and humans are so much more rational, efficient and creative when they’re relaxed – we need to relax the jaw!

 

If we’re letting go of tension in the shoulders and the jaw, let’s complete the set by relaxing the butt muscles. If you’re not familiar with the stress patterns that affect human physiology, the idea of relaxing the glutes might seem a little strange. But we tense those muscles whenever we perceive danger – real or imaginary – so the moment that we relax the rear end, we immediately send a signal to the body that spells out the message to reduce overall stress.

 

That’s incredibly helpful because the more we turn down the stress response, the more we access the calming, rational, reasoning part of the brain that helps us to make and maintain great decisions. It’s how we stay on track and fulfil our plans and goals. So relax your shoulders, jaw and butt.

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p<>{color:#000;}. Stay off the weighing scales.

 

Yes. I know. You probably expected me to encourage you to measure every ounce of progress and perform cartwheels of joy as each pound slipped away!

 

But those pesky weighing scales can be a potent source of tension, even an obsession, and it would be better to ignore them for a while. The place I’d like you to notice the changes will be in your clothes. Let your waist size be your guide for now. Eliminating belly fat can be particularly satisfying as you bring your weight naturally under control and your dress or trouser size will certainly tell you how well you’re doing. Feeling energised and having more stamina and endurance are equally important ways of measuring your progress. So don’t worry about the weighing scales. Focus on your goal and that new, stunning, healthy and trim image of how you plan to be.

Summary

 

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p<>{color:#000;}. Building The Ideal Vision Of Yourself

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p<>{color:#000;}. Learning To Smile

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p<>{color:#000;}. Creating Your Personal Power Mantra

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p<>{color:#000;}. Using Your Posture

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p<>{color:#000;}. Stay Off The Scales – Check Your Waistband!

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p<>{color:#000;}. Time for you to break free from all the bad stuff

 

 

 

Most of our lives are experienced through habits. Habits make life easier because they save us from having to make unnecessary, repetitive decisions. We don’t have to re-learn important and sometimes critical lessons because the information becomes ingrained in our habits and into our view of the world. So we learn to respond to the environment around us with a set of programmed responses. These are habits.

 

Many habits are deeply associated either with pain or with pleasure. We avoid things that might be unpleasant and pursue experiences that we associate with pleasure. Sometimes the message gets confused. The things that can seem to be pleasurable – like smoking, alcohol, drugs, the wrong food – are harming us. But can we change those habits and conditioned responses?

 

The latest research in the field of cognitive behaviour suggests that we most certainly can. We know that some habits are a product of chemical addictions, a dependence on substances that create powerful urges in our bodies and demand instant satisfaction.

 

We’re going to take a look at those substances shortly. But one of the reasons why re-hab fails so often to ‘cure’ people of their addictions is that the individual must want to be free of the addiction in the first place.

 

Learn to recognise that much of your behaviour has been learned at some earlier point in your life, usually during the formative years of early childhood. You are not those habits and those habits are not permanent. They can be changed and adapted to work for you rather than against you. You are not your habits. Remember – you are so much more than the sum total of your behaviours.

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p<>{color:#000;}. Learn to identify the kind of motivation that works for you.

 

Having the right motivation can make the world of difference to your plans for success and finding that motivation is a key element in changing our habits, developing new behaviours and building the foundations for complete wellness.

 

Ask any dieter and they’ll tell you that the moment of temptation peaks when the refrigerator door opens or when the dessert trolley is wheeled into view! The latest research in cognitive behaviour suggests that the problem is not in the temptation itself but in how the mind perceives the object of desire.

 

It seems that the prefrontal cortex, when engaged to deal with any source of temptation, can be incredibly creative in offering different ways of perceiving the source of the challenge. This diminishes the urge to give in and indulge the craving.  It does not require some superhuman effort of will. It requires practice, persistence and a degree of determination. Yes, I know. These ideas do not resonate very easily in an age of instant gratification. If we’re being brutally objective, it seems that our culture has lost touch with the concepts of self discipline, self control and self mastery.

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p<>{color:#000;}. Familiarise yourself with the history of self discipline

 

Ancient cultures promoted these ideals as the worthiest expressions of human potential but they appear almost meaningless today. Discipline is perhaps wrongly associated with complete denial and abstinence and it’s too easy to polarise the argument and imagine that we must either have total and absolute self control, denying ourselves everything that might be interpreted as pleasurable, or lapse into some hedonistic abyss of self indulgence!

 

Self control really does provide enormous benefits to the individual but certainly not to the extreme point of complete self denial. Self control enables us to enjoy things selectively. We are free to enjoy our appetites rather than be the slaves of our cravings. When you identify the things that are harmful to your health, to your well-being and to your goal of permanent weight control, you can learn to see them as objects that are repugnant: the sweet trolley can be imagined as crawling with cockroaches, the fizzy drink can full of rat droppings.

 

Does that sound extreme?

 

Well, it is. We’re deliberately targeting food items that cause problems to your weight and re-framing them as revolting items that you wouldn’t dream of touching. These displacement activities require effort but they make use of that powerful part of the brain that can shut down cravings and slow down the old urge to do things that simply are not good for you.

 

It’s been successfully demonstrated with pre-schoolers who learned to imagine the objects of their temptation as something quite different. And so were able to resist them. The method works with anyone who’s willing to exercise some determination and a measure of self control. You can probably see where this is leading! Once you’ve learned to exercise your will, you immediately realise that an amazingly powerful resource has entered your life, a resource that can truly transform every aspect of your life.

 

That’s why self control was so highly valued in those ancient cultures. It was and still remains today a key to extraordinary personal power. It’s one of the ways we can access the higher brain functions and take full advantage of our evolutionary potential.

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p<>{color:#000;}. Stay away from SUGAR and I mean a lot further than arm’s length!

 

We’ve referred to some of the chemical addictions that plague our lives and so it’s time to highlight one of the most persistent. We’re talking about sugar. But what do we mean by ‘sugar’? From a biological perspective, our bodies are fuelled by the sugars that are released from the food we eat. Glucose is the essential component that drives our energy supplies.

 

But the modern diet is contaminated by toxic levels of processed sugars that cause havoc in your body, raising insulin levels and overloading the pleasure receptors in your brain. Sugars trigger an insulin spike that flushes the sudden excess of glucose from your system, producing a dramatic lowering of glucose levels that leads to a rapid drop in energy levels.

 

This is the notorious sugar spike and sugar, as you will surely know, can be extremely addictive. But we’re going to eliminate it from your diet and finally give your body a chance to recover from the years of toxic abuse. I’ve brought up the subject of sugar at this point because when you renounce this toxic substance from your life, you’re going to have withdrawal symptoms and I wanted you to be properly prepared.

 

Withdrawal symptoms? That’s right. It’s only when you give it up that you realise how addicted you’ve become to those poisonous white crystals of sweet delight. It takes three days to re-set your insulin levels. That means three days without any sugar in any form whatsoever. Nothing sweet. Plenty of fresh vegetables will help but nothing can prepare you for the cravings that happen when you quit all sweet stuff for three days and it has to be three days to regulate your insulin levels.

About the Author

 

 

 

By the time I was twenty-two, more than thirty years ago, I began studying nutrition, integrative medicine and holistic health. I was immensely fortunate to find myself studying at one of the early pioneering centres of Integrative Alternative Medicine. This was the world renowned High Rustenberg Hydro, set in the beautiful countryside around Stellenbosch University, not far from my birthplace, Cape Town, in South Africa.

 

The Hydro at Stellenbosch, also known as the High Rustenberg Health Hydro, was founded by Sir Cleto Saporetti in 1972. The Hydro has become a world leader in holistic health and healing techniques, developing a range of methods to produce a balanced mind, healthy body and positive mental attitude. The original establishment comprised fourteen rooms and a staff of 25 under the supervision of Saporetti’s co-visionary, Dr Boris Chaitow.

 

I studied very intensively for four years under the guidance of various medical and homeopathic doctors whilst also studying banking and finance. My studies continued right up until 1986 when I moved from South Africa to Europe.

 

The happy story takes a tougher turn when I went through the trauma of divorce and promptly acquired an extra 20 kilos of weight! I really piled on the pounds in record time and battled so hard to lose every single ounce. I really do understand the challenges of effective and enduring, healthy weight loss! In the meantime I was talking to colleagues about the practicalities of expanding my work experience and moving to Europe. Sometimes Fate takes a hand and, whilst attending a relative’s funeral on my mother’s behalf close to Europe, I applied for an interesting position offered in London by a financial institution that was well known to me in South Africa. One flight to London, a series of interviews, and I got the job.

 

Beran Moves to Europe!

 

As you might imagine, leaving my beautiful home in warm, sunny Cape Town and relocating to the cold and damp of northern Europe was not an easy process. The stress levels went off the chart and, well, I bet you can guess what happened. That’s right. Those 20 kilos I’d worked so hard to lose came back with a vengeance. It was a fat-fuelled action replay of those dark days after my divorce. But it really made me wonder about the real connections between stress and unhealthy weight gain.

 

One of the more positive and completely unexpected blessings of moving to Europe was meeting and falling in love with Greg. This extraordinary man would become my husband and business partner, an inspiration and support that helped me through the challenges that the future held for us. We set up a commercial company in Brussels where I found myself managing and consulting in the field of pensions and finance, working in the areas that had become so familiar to me during my years in banking. But even during those incredibly busy years, my fascination with health and nutrition always encouraged me to follow more courses, to pursue intensive studies and then to discover the inspiration to apply all this accumulated knowledge to my own weight issues. And guess what? Right again! The pounds slipped away and this time they stayed away. I’d finally found the methods and formulas that really worked. But life rarely follows a straight line and in 2000, my path took an unexpected detour when I was diagnosed with a serious health problem. It was my thyroid gland. This incredibly important little gland had produced a 6cm tumour that was growing and gradually blocking my windpipe. Not a happy discovery!

It was a turning point in my life and I realised in my heart that this time I really had to apply all my energies to the issues of health, weight control and wellbeing. This became my focal point. It grew into a passionate quest to share my knowledge and experience with as many people as possible. What started as a search for answers to my own health problems all those years ago became a quest to find universal principles that would apply to everyone. We made many changes from that point onwards and, as my health completely recovered, we discovered more insights into what really constitutes great health and profound well-being.

The range of interests broadened, encompassing naturopathic medicine, eating behaviours and disorders, orthomolecular medicine and the ancient Ayurvedic traditions that are witnessing a global revival after thousands of years of practise.

 

Those years of training, study, practise and experience are distilled and crystallised right here in your personal transformation workbook.

The reality is that I’m fitter and healthier today than at any other time in my life. Despite all the negative expectations surrounding the subjects of ageing and weight control, I can show you how to tame your body-fat problems and turn back the clock, helping you to find a younger, fitter, skinnier, stronger, healthier you. So let’s get started!

Bibliography

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Arem, R. (2012) The Protein Boost Diet. New York: Atria Books.

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Bouchard, C. (2010) Genes and Obesity, Volume 94 (Progress in Molecular Biology & Translational Science). Burlington MA: Academic Press- Elsevier Inc.

Campbell, T and Campbell, T.C. (2006) The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, and Long-term Health. Dallas, TX: BenBella Books.

Campbell-Mc-Bride, N. (2010) Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia. Amazon Digital Services, Inc. [10 June 2014].

Carey, N. (2012) The Epigenetics Revolution: How Modern Biology is Rewriting Our Understanding of Genetics, Disease and Inheritance. London: Icon Books Ltd.

Chopra, D. (2013) What are you Hungry For?: The Chopra Solution to Permanent Weight Loss, Well-Being, and Lightness of Soul. New York: Harmony Books.

Cordain, P. (2011) The Paleo Diet Revised Edition. New Jersey: John Wiley & Sons, Inc.

Dean, C. (2006) The Magnesium Miracle. New York: Ballantine Books; Updated Edition.

Ecker, S. (2014) Eating Well:How to build good eating habits to have your perfect body and overcome eating disorder. Available from: Amazon Digital Services, Inc. [2 September 2014].

Fairburn, C (2008) Cognitive Behaviour Therapy and Eating Disorders. New York: The Guilford Press.

Holick, M. (2011) The Vitamin D Solution: A 3-Step Strategy to Cure our Most Common Health Problems. New York: Hudson Street Press.

Kushner, L. et al. (2013) Practical Manual of Clinical Obesity. Chichester, West Sussex: John Wiley & Sons, Ltd.

Lask, B. (2011) Eating Disorders and the Brain. Oxford: Wiley-Blackwell.

Matthews, M (2015) The Binge Eating Cure-The Most Effective, Permanent Solution To Finally Overcome Binge Eating Disorder For Life. Amazon Digital Services, Inc.

Mehler, P and Andersen, A. (2010) Eating Disorders: A Guide to Medical Care and Complications. Baltimore, MD: Johns Hopkins University Press.

Minger, D. (2014) Death by Food Pyramid: How Shoddy Science, Sketchy Politics, and Shady Special Interests Have Ruined Our Health…and How to Reclaim it! Malibu, CA: Primal Blueprint Publishing.

Power, M. and Schulkin, J. (2009) The Evolution of Obesity. Baltimore, MD: The Johns Hopkins University Press.

Ross, C (2009) The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating (The New Harbinger Whole-Body Healing Series). Oakland, CA: New Harbinger Publications.

Sisson, M. (2013) The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy. Malibu, CA: Primal Nutrition, Inc.

Spinardi, J. (2014) How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good, Get the Naturally Thin Body You Crave From the Inside Out.Walnut Creek, CA: Twirl Media.

Tollefsbol, T. (2014) Transgenerational Epigenetics. Waltham, MA: Academic Press- Elsevier Inc.

[* VISIT THE AMAZON AUTHOR PAGE OF BERAN PARRY*]


77 Habits To Cure Your Mid-Life Weight Gain

Identify and Recognise Your Own Eating Behaviours Gain insights into why you failed in the past and why this time, things are going to be different Eating well and taking control of persistent weight issues can be a tough challenge for anyone who really wants to enjoy life to the full and still get into the best possible shape. The reasons behind many eating disorders have often been ignored but today, at last, we can safely acknowledge the exact behaviours that often undermine our efforts to lose weight and improve our health. Now we can learn how to enhance our health and wellbeing and free ourselves from the habits that get in the way of our commitment to a leaner, fitter, stronger and healthier body. Until we recognise the underlying causes of our eating behaviours, we can never hope to take control of our weight, our lives and our full potential for happiness. Based on decades of research and highlighting the precise issues that influence the way we eat, this amazing guide to the best ways to master our eating behaviour has already helped thousands of people to manage their mealtimes habits and discover the joy of permanent weight loss. Leading international nutritional expert, Beran Parry, guides you through the process of identifying your own personal eating behaviours and then shows you exactly how to take control of them. This can mark the turning point in your quest for taking real control of your body and your health. Amongst a wealth of brilliant ideas, methods and proven techniques, you can learn how to Identify and recognise your own eating behaviours and become totally aware of when and how those behaviours show up Engage the amazing benefits of Epigenetics to change your life Recognise the origins of your eating habits and understand the way that food is used as a substitute for what's missing in life Spot the situations where food becomes the over-the-counter tranquiliser Master the issues that will set you on the path to happiness and freedom ˃˃˃ Power up your higher brain functions to take control of your urges This is one of the most significant volumes on the subject of effective weight control that has appeared in the last decade. Way beyond the limitations of fad diets and short-term food fashions, this is a master class in bringing new and effective behaviours into your daily routine that have the power to change your life forever. Losing weight becomes so much easier. Experiencing the joy of a healthier, fitter and more youthful body become the most natural expressions of your success. Join the growing numbers of individuals who have discovered the smart way to take control of their weight and still enjoy every single mealtime.

  • Author: Beran Parry
  • Published: 2016-11-10 12:50:31
  • Words: 18324
77 Habits  To Cure Your Mid-Life Weight Gain 77 Habits  To Cure Your Mid-Life Weight Gain