Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person

by Glenn Livingston

The best way to own your Food Plan is to write it down.

That means, if 10 people were to review your plan and watch how you ate all day long, they’d unanimously agree whether you were on it or off it. Not 9 of them. ALL of them.

your Food Plan is a very private matter. So this “would 10 people agree” test is only a thought experiment to help YOU judge whether you've articulated it clearly and precisely.

Because YOU are the only one who can put your foot on the gas and run the lights — no matter how much the Pig may protest or try to convince you otherwise.

➢ (1) Even though we’ll be talking about how to use “Never” and “Always” kinds of rules to provide clarity, these are NOT required elements of this program—you can construct healthy and effective Food Plans entirely without them. (Download the free food plan starter templates from www.NeverBingeAgain.com for examples)… ➢ (2) The goal is to create the LEAST severe Food Plan which still protects you

from previously troublesome food behaviors. Only you can know how to comprise this. But the purpose of the plan is to give you an unshakable sense of confidence, not turn you into a “Food Nazi”… ➢ (3) Even though we’ll push any semblance of a doubt in our ability to keep to your Food Plan out of our minds so we can “pedal up the hill” with 100% confidence, we do have a plan for gently forgiving ourselves and quickly resuming course if mistakes are made. ➢ (4) You don’t have to create the whole Food Plan at once. In fact, most people do better by creating just ONE Food Rule to address their single most troublesome trigger food and/or food behavior… with NO concern about losing weight. Only then—after playing the Never Binge Again™ game successfully for a few weeks to a few months and reclaiming their sense of hope, enthusiasm, and power!—do they venture forth into a full Food Plan with a multitude of rules. (And, generally speaking, only then do they also begin to adjust these rules to include weight loss as a goal. Stop binging and gaining weight first. Get

control. Reclaim your power. Lose w...

➢ NEVERS: What foods, drinks, and behaviors will you never indulge in again as long as you live? ➢ ALWAYS: What will you always do regarding food, drink, and food behaviors? (For example “I always eat six servings of fruit and vegetables each calendar day” or “I always write down what I may potentially eat the next day before I go to bed to force myself to think through any difficult spots.”) ➢ UNRESTRICTED: What foods, drinks, and food behaviors will you permit yourself to have without restriction?

➢ CONDITIONALS: What foods, drinks, and behaviors will you permit only at certain times, in certain amounts, and/or restricted by other conditions? (Specify these in exquisite detail so there’s no ambiguity about when the light is red vs. green. Avoid yellow lights because in the Pig’s way of thinking, yellow = bright green.)

See how the Pig attempts to undermine even your simplest effort at positive, healthy change? It doesn’t care if you die of dehydration. It must subvert your confidence and impulse control or else it won’t get any more Pig Slop (ever). Knowing this, it’s clear we can’t ever take it seriously.

Some people find it helpful to list out those things they can eat and/or drink in unlimited quantities without concern. Others just designate the ‘Unrestricted’ category as being everything that is not specifically listed on their restricted list.

There’s NEVER a good reason to Binge.

Conditional There are some foods and drinks that might work for you only in certain situations, at certain times, or when accompanying certain behaviors.

Avoid

letting your ‘Conditional’ section become too complex. It’s very difficult to remember complex rules when you’re hungry, so the simpler the better.

Keep going over your conditions until they’re expressed in the simple...

Last, if you find you’re repeatedly struggling to find the right condition for a particular food, drink, or behavior, the odds are you’d do better putting it into the ‘Never’ section. (This paragraph can save you years of painful struggle so you might want to re-read it)

Never, Always, Unrestricted, and Conditional.

Four beautifully simple categories to create your own personal, self-contained legal system for governing your eating from here on. Go ahead and create a first draft of your Food Plan. Or—for many if not the majority of people—just ONE Food Rule to begin with which covers your single worst trigger and/or eating behavior. But before you finalize it, let me expose you to som...

so too will you need structure around food to truly enjoy not only your food, but ALL the freedom life has to offer:

The problem is, most people make these decisions unconsciously.

Almost everyone also always has their favorite treats too—consumed in just the right combinations and amounts.

Since you already DO have a Food Plan, I’m only suggesting you take control. Make it conscious and evaluate it with the full force of your intellect. Write the darn thing down!

The first is restricting the amount of calories you consume to such a degree you become constantly hungry. When you’re constantly hungry, the Pig Squeals become more and more powerful and many people eventually break down and Binge. That’s why I STRONGLY ADVISE AGAINST severely restricting your calorie intake. It’s better to first create rules that are easy to follow. This allows you to eliminate the binging and overeating behavior. Then, once you’re confident in your ability to control the pig, you can “go on a diet” and eliminate some of your caloric intake – but again – the best way to do this is in moderation.

The second way restrictive eating can be harmful is if you have previously been diagnosed with an eating disorder such as anorexia or bulimia, and/or if you’ve used restrictive eating in the past as a tool to avoid eating altogether and/or to avoid eating nutritionally important types of foods.

if you are confident in your ability to create a healthy Food Plan which provides your body enough calories and nutrition—and your only real concern is your ability to stick to it—then by all means, please proceed!

➢ The Pig is NOT You. It is a conceptual, animalistic entity which misdirects your survival drive towards food behaviors that do NOT serve your best interests, and causes you to keep changing your mind about your commitments. Unfortunately, due to our anatomy we’re all forced to spend a lifetime with this presence inside. But we can choose to intellectually and emotionally sever it from our own definition of self. In so doing we separate from the onslaught of destructive urges and irrational thinking to which we were previously vulnerable. We can stop behaving against our own best judgment and pursue our goals and aspirations without ongoing sabotage. We will lock the Pig in a cage and dominate it completely, showing it nothing but contempt. Many years of suffering have proven it will dominate us if we do anything else.

➢ To accomplish this, you must take 100% responsibility for defining your own unambiguous Food Plan. You can draw inspiration from various experts and books, but nobody — not even the most renowned diet expert — can follow you around to be sure you comply. For this reason, and because nobody knows how your body reacts as well as you do, the buck absolutely must stop with you. There are free starter templates available on the website. ➢ Define your Food Plan with 100% clarity so you can tell with certainty when you are ON versus OFF it. ➢ A Binge = even one bite and/or swallow outside of your Food Plan. ➢ You will NEVER Binge again. ➢ Pig Squeal (fat thinking) is ANY thought, feeling, or impulse which suggests you may ever even consider the possibility of Bingeing again. Since you (your thin-thinking-self) will NEVER do it — and since there’s just you and the Pig inside your head — anything which even

remotely suggests you will do otherwise must be coming from the Pig. ➢ Pig Slop is anything which violates your Food Plan even 0.00001%. Bingeing = putting even the tiniest bit of Pig Slop in your mouth. ➢ Your Pig’s Trough is where its Slop belongs. You never eat out of a Pig’s Trough, so you will never eat Pig Slop again. ➢ From now on when the Pig Squeals for its Slop, you will just ignore it. Only Pigs eat Slop and you are not a Pig, so there’s never any reason to engage or debate the Pig about the idea. ➢ In this way, you may defeat the Pig forever.

we will address and dispel your Pig’s sneakiest Squeals as we progress. In other words, I’ll prepare you with foreknowledge of the many stupid, stupid ways the Pig will try to trick you.