Welcome to Glutton's Anonymous
I am a glutton. I eat too much. Always have, even since I was a kid.
And not just some times. I ate too much all the time. Every meal. Every day.
As a glutton, I just didn't seem to have the magic ability other normal people had to stop eating when they were full. My "full" was eating so much that the thought of another bite made me feel ill. And after that, kept on eating...
I tried diets, of course.
Monday, May 29, 2017
Wednesday, February 1, 2017
The Method
You think counting calories and keeping track of calories is too much trouble? You're thinking, "I'll need to carry a notebook with me and it will take tons of time to figure out how many calories are in that peanut butter sandwich or that hamburger."
With so many different foods, so many different meals with different ingredients...I can understand how people would think that counting calories is a total drag.
But I do it, and it's not hard at all. Really. I've been counting my daily calories for years and it takes up less than 1 minute of my entire day, even if I'm eating at a restaurant. Yes, there is a little bit of learning involved, but after less than a week of consulting your calorie book for how many calories are in an orange or a hamburger, you'll be very familiar with the basic amount of calories in any given food.
It's easy. Here is an average day of eating with calorie counting:
Breakfast: 1 bowl of cornflakes = 200 calories
1% fat milk = 100 calories
Bagel = 250 calories
Cream cheese =100 calories
Total calories = 650
Black coffee = 0 calories (I don't count any calories from coffee, diet soda, mustard, hot sauce, cinnamon, or anything like that which has only a tiny amount of calories. They just don't matter in any way. So you see, things just got easier right there).
Chocolate Powerbar = 220 calories. I'm in the habit of having an energy bar in the morning, and once I know how many calories are in each brand, I find it hard to forget.
Cheerios = 300 calories. I have a nice Pyrex measuring cup. 1 cup of cereal? 100 calories.
Milk for Cheerios = 100 calories. Non fat, 1%, to whole milk has different calories, so I read the label and measure accordingly.
Total calories for breakfast: 520 I can write that down, or remember it.
But I rarely need to write calories down. Though when I do, I generally write them on my kitchen calendar (don't have one? get them at your nearest 99 cent store).
So while it may seem that keeping track of calories is a hassle
With so many different foods, so many different meals with different ingredients...I can understand how people would think that counting calories is a total drag.
But I do it, and it's not hard at all. Really. I've been counting my daily calories for years and it takes up less than 1 minute of my entire day, even if I'm eating at a restaurant. Yes, there is a little bit of learning involved, but after less than a week of consulting your calorie book for how many calories are in an orange or a hamburger, you'll be very familiar with the basic amount of calories in any given food.
It's easy. Here is an average day of eating with calorie counting:
Breakfast: 1 bowl of cornflakes = 200 calories
1% fat milk = 100 calories
Bagel = 250 calories
Cream cheese =100 calories
Total calories = 650
Black coffee = 0 calories (I don't count any calories from coffee, diet soda, mustard, hot sauce, cinnamon, or anything like that which has only a tiny amount of calories. They just don't matter in any way. So you see, things just got easier right there).
Chocolate Powerbar = 220 calories. I'm in the habit of having an energy bar in the morning, and once I know how many calories are in each brand, I find it hard to forget.
Cheerios = 300 calories. I have a nice Pyrex measuring cup. 1 cup of cereal? 100 calories.
Milk for Cheerios = 100 calories. Non fat, 1%, to whole milk has different calories, so I read the label and measure accordingly.
Total calories for breakfast: 520 I can write that down, or remember it.
But I rarely need to write calories down. Though when I do, I generally write them on my kitchen calendar (don't have one? get them at your nearest 99 cent store).
So while it may seem that keeping track of calories is a hassle
Wednesday, January 4, 2017
How to Lose Weight (if necessary)
Here is the secret:
1) Get established on your Calorie Ceiling.
This means, go at least a couple of weeks not trying to lose weight, but just eating so that you're staying just below your Calorie Ceiling each and every day.
This will create MOMENTUM to your idea of staying within a Calorie Ceiling Momentum is all-important. It's the habit that builds positive re-enforcement. That is, the more days in a row you go eating just under your CC, the more self confidence you'll have and the more natural not-overeating will be to you. Same as if you had stopped smoking and had some time under your belt -- you think about the time away from a smoke, and don't want to throw that time away. In a way, you are overcoming the compulsion to eat by creating an equally powerful compulsion to NOT overeat!
2) Reduce daily calories 6 days a week, then return to your CC.
Here's exactly what I did (you don't have to be this ambitious)
I had a 2500 CC.
On Sunday, I would eat 2500 calories. A feast day!
Then on Monday, I would reduce my allotted calories by 100, giving me a CC of 2400 for that day.
100 calories is one orange, or 1 slice of bread. It's not much, it's not a sacrifice that weights heavily on my mind. Can I go without an orange or a slice a bread and not suffer? Sure, no problem!
Then on Tuesday, I'd only eat 2300 calories. Wednesday, 2200, Thursday, 2100, Friday, 2000, Saturday, 1900.
On Sunday, I would go BACK TO MY 2500 CC. THIS IS VERY IMPORTANT!
I found that after I had established my 2500 CC, it was really pretty easy to cut 100 calories from each successive day of the week.
Why was it easy? Again, because my mind knew that this cutting of calories was not severe, it wasn't going to go on indefinitely, and when the week was over, I could go back to eating a (what was now whopping) 2500 calories.
1) Get established on your Calorie Ceiling.
This means, go at least a couple of weeks not trying to lose weight, but just eating so that you're staying just below your Calorie Ceiling each and every day.
This will create MOMENTUM to your idea of staying within a Calorie Ceiling Momentum is all-important. It's the habit that builds positive re-enforcement. That is, the more days in a row you go eating just under your CC, the more self confidence you'll have and the more natural not-overeating will be to you. Same as if you had stopped smoking and had some time under your belt -- you think about the time away from a smoke, and don't want to throw that time away. In a way, you are overcoming the compulsion to eat by creating an equally powerful compulsion to NOT overeat!
2) Reduce daily calories 6 days a week, then return to your CC.
Here's exactly what I did (you don't have to be this ambitious)
I had a 2500 CC.
On Sunday, I would eat 2500 calories. A feast day!
Then on Monday, I would reduce my allotted calories by 100, giving me a CC of 2400 for that day.
100 calories is one orange, or 1 slice of bread. It's not much, it's not a sacrifice that weights heavily on my mind. Can I go without an orange or a slice a bread and not suffer? Sure, no problem!
Then on Tuesday, I'd only eat 2300 calories. Wednesday, 2200, Thursday, 2100, Friday, 2000, Saturday, 1900.
On Sunday, I would go BACK TO MY 2500 CC. THIS IS VERY IMPORTANT!
I found that after I had established my 2500 CC, it was really pretty easy to cut 100 calories from each successive day of the week.
Why was it easy? Again, because my mind knew that this cutting of calories was not severe, it wasn't going to go on indefinitely, and when the week was over, I could go back to eating a (what was now whopping) 2500 calories.
Sunday, January 1, 2017
Getting Started Now
So simple! Just choose your generous Calorie Ceiling (GCC). Start with:
3000 calories a day if you're a man
2000 calories a day if you're a woman
Then, for today, eat just under that generous Calorie Ceiling.
CONGRATULATIONS. YOU JUST CONQUERED OVEREATING.
**************************************************************
Eating anything you want, and just stay below your GCC, one day at a time.
Just don't over eat, one day at a time, every day. That is the entire secret.
Once NOT OVEREATING is established as the daily basis of your eating, then all problems with eating disappear!
I found that all these eating related worries eating that had consumed thousands of hours of my life were now gone, and all because of this one simple principle: Not overeating one day at a time.
Temporary diets do not work. They require a lot of willpower, and then after maybe losing a little or a lot of weight, we go back to unrestricted eating where the weight comes back in no time. All that effort and sacrifice for nothing!
But using proven recovery principles behind just not overeating one day at a time will end the futile see saw, and bring us back to normal eating.
(If you really feel you are an exception to those Calorie Ceiling suggestions, then by all means adjust it. For example, if you're a 25 year old carpenter who is very tall and has a large frame, and you find i't hard to get through the day on 3000 calories, then change your Calorie Ceiling to 3500 or 4000, or if necessary, even more. You may not be familiar with how many calories you really need to not overeat. But you will learn it quickly, in a few days to a week. Remember, the general guideline for everyone -- pick a Calorie Ceiling that you think you can COMFORTABLY do every day.
Problems you are no doubt very familiar with, like 1) Worrying about having enough to eat, 2) Stressing over a complicated diet where you are forced to give up foods you like 3) Worry about being fat.
I found that all these eating related worries eating that had consumed thousands of hours of my life were now gone, and all because of this one simple principle: Not overeating one day at a time.
3000 calories a day if you're a man
2000 calories a day if you're a woman
Then, for today, eat just under that generous Calorie Ceiling.
CONGRATULATIONS. YOU JUST CONQUERED OVEREATING.
**************************************************************
Eating anything you want, and just stay below your GCC, one day at a time.
Just don't over eat, one day at a time, every day. That is the entire secret.
Once NOT OVEREATING is established as the daily basis of your eating, then all problems with eating disappear!
I found that all these eating related worries eating that had consumed thousands of hours of my life were now gone, and all because of this one simple principle: Not overeating one day at a time.
Temporary diets do not work. They require a lot of willpower, and then after maybe losing a little or a lot of weight, we go back to unrestricted eating where the weight comes back in no time. All that effort and sacrifice for nothing!
But using proven recovery principles behind just not overeating one day at a time will end the futile see saw, and bring us back to normal eating.
(If you really feel you are an exception to those Calorie Ceiling suggestions, then by all means adjust it. For example, if you're a 25 year old carpenter who is very tall and has a large frame, and you find i't hard to get through the day on 3000 calories, then change your Calorie Ceiling to 3500 or 4000, or if necessary, even more. You may not be familiar with how many calories you really need to not overeat. But you will learn it quickly, in a few days to a week. Remember, the general guideline for everyone -- pick a Calorie Ceiling that you think you can COMFORTABLY do every day.
Problems you are no doubt very familiar with, like 1) Worrying about having enough to eat, 2) Stressing over a complicated diet where you are forced to give up foods you like 3) Worry about being fat.
I found that all these eating related worries eating that had consumed thousands of hours of my life were now gone, and all because of this one simple principle: Not overeating one day at a time.
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