Never Binge Again
Glenn Livingstone, Ph.D.
15 min
7 Key Points
4.5 RateWhat's inside?
Discover strategies to overcome overeating and binge eating habits, and learn to think like a permanently thin person. Stick to your chosen food plan and achieve your health goals.
You'll learn
1. Tricks to stop binge eating2. Making and sticking to your own food plan3. Handling food cravings and triggers4. Understanding why we overeat and how to stop5. Keeping a good relationship with food6. How to reach and keep your dream weight.Key points
01Stick to a healthy diet to avoid food addiction
Let's talk about food addiction. It's like being hooked on drugs, but instead of substances, it's food. You're not eating because you're hungry, but because it feels good. It's like getting a 'high' from a bag of chips or a chocolate bar. Think of it like this: you're on a slippery hill. Without the right shoes or a helping hand, you're bound to slide down. That's what happens when you don't have a solid, healthy eating routine. You're on that hill, and without the right 'shoes' (aka good eating habits), you're likely to slide down into the pit of food addiction. Once you're down there, it's tough to climb back up. Food addiction isn't just about the physical need for food, but also the mental game your mind plays with you. It convinces you that you're stuck in this pit and there's no way out. It's a nasty cycle - you eat to feel good, then feel bad for overeating, and then eat again to deal with the guilt and negative feelings. But don't lose hope. There are ways to break free from this cycle. But beware of those quick fixes and self-help guides that promise instant results. They're often ineffective and can leave you feeling even more frustrated and hopeless. Instead, take it slow and steady. Start by understanding why you overeat, learn to tell the difference between physical hunger and emotional hunger, and create a food plan that works for you. These methods aren't just theories. They're based on extensive research and have been tried and tested on thousands of people. So, while the journey to beat food addiction may be tough, with the right help and a bit of grit, it's definitely doable.
02Make a food plan to stop overeating
Let's dive into a concept that might just change your relationship with food forever. Picture this: there's a sneaky little "pig" inside you. No, not a real pig, but a metaphorical one. This pig is the voice in your head that whispers, "Go on, have another slice of cake," or "You're too tired for the gym today." It's the part of you that sabotages your healthy eating plans and pushes you towards food choices that aren't doing you any favors. The first step to taming this pig is to recognize it's there and take full control. No more blaming stress, a hectic schedule, or anything else for your overeating. You're in the driver's seat of your eating habits, and you have the power to steer them in a healthier direction. Once you've taken the reins, it's time to map out your journey. This means creating a detailed food plan. Write it down, stick it on your fridge, your bathroom mirror, anywhere you'll see it daily. This visual nudge will help keep you on the straight and narrow. Your food plan should have four key parts: 1. The no-go zone: These are foods or eating habits you're swearing off for good. Maybe it's those binge-triggering chips or cookies, or late-night snacking. 2. The must-dos: These are the healthy habits you're committing to, like having a salad for lunch or drinking eight glasses of water a day. 3. The free-for-alls: These are foods you can enjoy guilt-free and without triggering a binge. Think healthy, nutrient-packed foods like fruits, veggies, and lean proteins. 4. The conditions apply: These are foods you can have, but with some rules attached. Maybe it's a piece of chocolate after a workout, or a glass of wine on the weekends. By setting these clear boundaries, you're giving yourself a roadmap to healthier eating. When that pesky pig tries to lead you astray, you can refer back to your plan and stay on course. It'll take discipline and commitment, but it's a powerful way to kick binge eating to the curb and build a healthier relationship with food.
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Full summary is waiting for you in the app
03It's okay to feel a bit off when starting a new diet
04Know when to change your diet and when to stick to it
05You're in control of what you eat
06Don't let guilt and shame lead you to overeat
07Conclusion
About Glenn Livingstone, Ph.D.
Glenn Livingston, Ph.D., is a veteran psychologist and former consultant for major corporations researching consumer behavior. His personal struggles with overeating led him to develop a unique method to control binge eating, which he shares through his books and coaching.
