| NEW TRAILBLAZING BREAKTHROUGH WEIGHT LOSING PROGRAM! YOURS FREE! By Freddie L. Sirmans, Sr. (Just print out your free copy of this program, it's all yours baby) Then staple it together and you have a nice booklet for yourself and/or friends. This weight control program I have just developed is truly a break through; because for the first time in my life of 69 years I feel I have dominant control over my compulsive overeating. Anyone familiar with my writing knows that I have a super strong belief in “positive thinking” to change behavior. To those that don’t know what positive thinking is, I will explain. It is a technique to change behavior; take a phrase or quote and repeats it over and over to yourself. It doesn’t need to be repeated aloud. However, to be effective it must be repeated at least fifty or more times every day. The more times it is repeated the faster it will work because it is the repeating process itself that breaks through to the subconscious. The quote to repeat is: "NO BIG MEALS FOR ME" through God which strengthens me (The through God which strengthens me part is optional). It may take as long as a year or longer to fully kick in, and bear fruit, but if one doesn't quit the repeating process is guaranteed to get results. Just keep repeating the quote to yourself at least 50 times or more every day, and never quit until your goal is reached. God will make a way out of no way. Mighty forces will come to your aid. It will work if one doesn't quit. A word of advice about changing eating behavior, it can be done but it is not a simple or easy matter. The only guarantee is to never stop repeating the quote because fat cells don't like being starved. One may start craving sweets and wanting to eat everything in sight and feeling the quote is a waste of time all to get you to quit repeating the quote. The body cells in cahoots with the mind will play all kinds of tricks to get you to quit but in the end you will reach your goal if you stay with it and never quit. It is like breaking in a wild horse. The wild horse is going to buck and try everything in its power to throw you off but if you can hang on and ride it out you will obtain your goal. The reason it is so hard to lose weight is your body cells in cahoots with your mind will use reward and punishment against you. The punishment of hunger may seem much more severe. And at the same time the good taste of food may seem much more rewarding. However, in the end the mind must try to carry out any image constantly presented to it. WEIGHT BATTLE BEGINS! I, Freddie L. Sirmans, Sr. have decided to share with my readers the inner working of my mind out loud as I try to discover secrets on how to lose weight. The tactics I try may not work; still, I decided to share with my readers as I plot my strategy on defeating my sometimes overpowering compulsive overeating habit. WARNING: I check with my doctor before trying anything new or stressful. Positive thinking has been proven to change behavior when the same quote or phrase is repeated to oneself at least 50 times or more every day. The more times it is repeated the faster it works. The quote to repeat is: "NO BIG MEALS FOR ME" Through God which strengthens me (The through God which strengthens me part is optional). Positive thinking is a slow process, sometimes it can take 6 months to a year or even longer to fully kick in. Just as our main survival responses are fight or flight, reward or punishment are the main responses that control our behavior. Nothing in nature is all good or all bad; it is a matter of degree and balance. The reward of pleasure and good taste is necessary to make sure we eat, but, the balance arm of too much is not kicking in with compulsive over eaters like me. So, maybe through “Positive thinking” an artificial overriding braking system will work. There is nothing to lose but weight. The problem of overeating starts from eating when not hungry for whatever reason. Once the "Don't eat when not hungry" response is shoved completely out of the picture, for some, overeating becomes a compulsion. Then any attempt to limit the amount and push away from the table is looked upon as a cruel punishment and taking away a deserved reward. The key is to realize that too much food intake is really a punishment of survival instead of just a harmless too much of a good thing reward. 10 NOVEMBER 2010, 1853 HOURS: Last entry. 19 NOVEMBER 2010, 1708 HOURS: New Progress report In my quest to discover secrets on losing weight I will use the "Positive thinking" technique on myself to gauge my progress. From my previous entry I established that it is reward or punishment that controls all normal human behavior. Also, I established that once the "Don't eat when not hungry" response is ignored enough the inner mind then see all eating including over eating as a reward. Then no amount of eating is viewed as punishment and stomach capacity becomes the only stopping point. Now, the first strategy I'm going to use is to set eating rules followed by punishment for every infraction of those rules. Rule number one: I'm going to decide on what weight I plan to get down to and list it on paper. My current weight is 252LBS and my goal weight is 195LBS. Rule number two: I'm going to limit all meals to one helping, no second for anything. I try to make it a habit to bless the food before each meal, that signals the start of the meal and after that no going back for seconds. Then nothing else can be added. Rule number three: Set everything I plan to eat before me before I start, after that no going back for seconds. Once I start eating and notice something I really like and want, I'll just remember I can have it my next meal three and one half hours later. Rule number four: No snacking between meals. Rule number five: No meals will be eaten at less than three and one half hours intervals. All rules and conditions may be waived only if I'm sick or doing extra strenuous work. Rule number six: Unlimited amounts of water are permitted at all times, but Juices, sodas, or high protein drinks are permitted not less than three and one half hours intervals Snacking is something that needs to be discouraged: Contrary to what people think most people are not overweight because of extra large over powering meals, but because of snacking on junk foods and sweets, especially kids. Rare exceptions only: * Allow for an occasional glass of wine or drink in a social situations. * Allow for an occasional sweet treat or snack between meals with someone special in a social situation. * Allow for a cola whenever indigestion calls for it * My being a diabetic allow for a very small snack at anytime there is must need. * On special occasions after 3 1/2 hours a very small snack is allowed to extend time for a more comfortable regular meal. * Whenever I need to take medication a very small amount of solid food is allowed. * Allow a very small amount of solid food when medication is needed during fasting. Remember reward or punishment is what shapes all behavior and that includes eating behavior. So, that means if I break one of my own eating rules I must punish myself for the infraction. Whoa, hold on, I’m not talking about any harsh, cruel, or diabolical like punishment, but still, a message must be sent that rule breaking will not be tolerated. The punishment stick I’m going to use on myself is going to be the punishment of fasting limited to juices, sodas, high protein drinks, or water but absolutely no food. All punishment will be limited to a minimum of 4 hours up to a maximum of 8 hours. I’m going to assign a set punishment for certain infractions for now and may add more later. 28 OCTOBER 2011 UPDATE: I set the punishment at 8 hours of liquids only for rule infractions. And when a rules infraction occurs at night the normal 8 hours punishment shall include no solid food for the following morning breakfast. SET PUNISHMENTS: (1.) Punishment for all rule violations except snacking: 8 hours of fasting limited to juices, sodas, or high protein drinks at not less than three and one half hour intervals. I can drink water anytime, but absolutely no food for 8 hours. (2.) Punishment for breaking the “No snacking” rule: 3 1/2 hours of fasting limited to water only but absolutely no food. Here is the skinny on enforcing punishment for rule violations: This is something that must be enforced or else abandon this whole thing right now. That is because I have challenged my inner mind for dominance over my compulsive overeating habit and if I don’t follow through with enforcement, my inner mind will come roaring back with a vengeance. This is something I must never; never start or it will end up punishing me with much more extra weight gain unless I'm prepared to follow through on my punishment rules. My inner compulsions will reassert it's dominance and take revenge if I become weak and fail to enforce all of the rules I set out. I hope you get the picture, messing around with something like this is not for the weak and goodie, goodie two shoes type, this is all about dominating or being dominated. I may start craving sweet and wanting to eat everything in sight and end up gaining weight and eating far more than ever. That is why any serious major change in behavior is always going to cause some temporary stress. I’ve decided to start repeating my latest positive thinking quote "NO BIG MEALS FOR ME" through God which strengthens me (The through God which strengthens me part is optional). 21 NOVEMBER 2010, 2025 HOURS: Unlimited amounts of water are permitted at all times but juices, sodas, and high protein drinks are permitted only at no less than three and one half hours intervals. There is no restriction on the amount of juices, sodas, or protein drink consumed at a time. Also, there is no set amount of meals per day, but no meal or drink is permitted to be served at less than three and one half hours intervals. WARNING NOTE: Remember, I have the right and power to set or change the rules anytime I want to, but, by God whatever rules that I list on paper must be obeyed and enforce to the tee or I suffer the consequences. If I'm not willing to punish myself for every rule infractions I must abandon this program this minute otherwise my inner mind is going to get revenge on me with much, much more weight gain for challenging it in the first place. I’M ONE THAT SUFFERS FROM DIABETES! So, I decided to write the very basics of understanding diabetes. They call it sugar diabetes and the old folks used to just say he/she “Got sugar.” However, that is true, but, that kind of talk can be misleading and doesn’t tell the whole story. The real story is carbohydrates are what determine the level of sugar in the blood, not just sugar and sweets. Yet, most people still automatically think of just sugar and sweets as the big bad boogie man that must be avoided at all cost. The fact is sugar or sweets are only one type of carbohydrate. Things like bread, pasta, fruit, and vegetables are all carbohydrates that turns into sugar for the body to use for energy. Also, another big factor that determines blood sugar levels is the speed at which a carbohydrate turns into sugar. Some types of carbohydrates turns into sugar very rapid and others very slow. The pancreas produces insulin to keep too much sugar from getting into the blood, but a diabetic person doesn’t produce enough insulin or fast enough to block rapid sugar producing carbohydrates, thereby allowing too much sugar to overflow into the blood stream. Type 1 diabetic's pancreas doesn't produce any insulin at all. However, a diabetic can do a lot through diet to control blood sugar level by eating carbohydrates that turns into sugar very slowly like green beans, broccoli, and leafy vegetables. That way his lesser producing pancreas may be able to keep up and keep his blood sugar level within the normal range. The diet first method along with taking the mineral chromium picolinate may work for some, but, never try any method without first checking with a doctor and having a home testing kit to monitor ones own blood sugar level at all times. Keeping all carbohydrates below 50g per meal will definitely help control blood sugar levels. Practice reading labels for the totally amount of carbohydrates per serving. For us to live our bodies must get energy from the foods we eat. Our bodies breaks down the foods we eat in three ways, they are carbohydrates, proteins, and fats. Proteins and fats alone don’t turn into sugar or raise blood sugar levels as long as no gravies, sauces, or anything else is included. In fact some carbohydrates are high in proteins such as beans and nuts. But, for some unexplained reason fats tends to hinder blood sugar levels from dropping from whatever level it is at the time, otherwise without fats it tends to drop like a rock. The body prefers and will always choose the sugar from carbohydrates first to get its needed energy, then as second choice it will turns to proteins for energy. NOTE: I am not a trained health care professional in anyway, but with my limited knowledge I decided to write this article anyway, I can only hope that I have been helpful to someone in someway. God bless you all. SIRMANS LOG: 3 DECEMBER 2010, 1841 HOURS. Click Here And Visit My Official Freddie L Sirmans, Sr. Website: FLSirmans.com A QUICK BRIEF CONDENSE GUIDE It ain't what you eat its how much you eat. Moderation is always the key. The two main things that make and keep most people fat are going back for second and eating between meals. Anyone that can't wait three and one half hours between each meal is just plain greedy, selfish, and spoiled like a little kid. My first rule is to first set a goal weight. (1.) At meal time set out everything you plan to eat while no overeating compulsion is controlling your mind and you can think rational, then after the first bite no going back for seconds. (2.) Don’t eat or drink anything at less than three and one half hours intervals except for a celebration or special occasion. However, water may be consumed at anytime. Just do these two things and you will obtain your goal weight? INDIGESTION: Eat raw or lightly steam all of your vegetables, also eat plenty of raw fresh fruit. Don't have a steamer, no problem. Add a couple of inches of water in a pot, insert a smaller handle-less pan with vegetables inside, close lid on pot and boil for about 10 minutes, add a little of your favorite dressing and It's good bye to indigestion. THE MANGANESE FACTOR: As a diabetic certain foods plays a big role in my controlling my blood sugar level. One should make it a practice to read food labels. It is carbohydrates that determine blood sugar level more than anything else. The big five starches rice, bread, potatoes, pasta, and bread along with sweets are the highest in carbohydrates. The foods lowest in carbohydrates are leafy vegetables, broccoli, cauliflower, green beans, etc. Meats and fats without gravies or sauces don’t have carbohydrates and won’t drive up blood sugar levels, but fats do have a tendency to keep blood sugar levels from dropping. Food also contains vitamins and minerals. And there is one trace mineral that I have noticed tends to drive my blood sugar level up. I don’t know about anyone else and I have never read or done any research on it. All I know is when I eat food that contain this trace mineral it drives and keeps my blood sugar level up a lot higher. The trace mineral I’m talking about is manganese, so, when I see it on a food label I make sure I keep my portions a lot smaller. Again, I’m not a trained medical professional in any way, I’m just sharing my limited knowledge and hopefully it may help someone in some way. ABOUT THE WRITER: I have decided to try a vegan vegetarian life style. And I will subject myself to my 8 hour fasting punishment rule if I don't toe the line. I will exercise the power of the "Just say no technique," and I say no to: No big meal for me! I am a compulsive overeater and have to struggle to eat healthy and keep my weight down. I really want to become a vegetarian but my love of fried chicken won't let me stay on the wagon very long. So, I decided to list a check box. I am now a vegan vegetarian at this time: (NO ). NOTE: From time to time due to frustration I think in the extreme, however, I must admit I will never be a vegetarian, even more important I’m not entirely sure it’s the healthiest way to eat anymore. |
