Never Binge Again(tm)

1. Separate your rational self from your "Pig" to control overeating

You have dreams and aspirations, but the Pig lives only to Binge.

The Pig concept. The "Pig" represents the part of you that drives destructive eating behaviors. It's not really you, but a conceptual framework to help separate rational thoughts from impulsive urges. By creating this mental separation, you can more easily identify and ignore the thoughts that lead to overeating.

Characteristics of the Pig:

• Lives only to binge
• Doesn't care about consequences
• Will say anything to get you to feed it
• Is responsible for most food-related misery in your life

By recognizing these characteristics, you can start to differentiate between your own healthy desires and the Pig's destructive impulses. This mental trick allows you to take control of your eating habits and make decisions that align with your true goals and values.

2. Create a clear, unambiguous Food Plan to cage your Pig

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

Clarity is key. A well-defined Food Plan serves as a clear boundary between you and your Pig. It should be so unambiguous that if 10 people were to review it and watch you eat all day, they'd unanimously agree whether you were on or off plan.

Components of a strong Food Plan:

• Nevers: Foods, drinks, and behaviors you'll never indulge in again
• Always: Things you'll always do regarding food and eating
• Unrestricted: Foods and behaviors permitted without restriction
• Conditionals: Foods and behaviors allowed only under specific conditions

Writing down your Food Plan helps you take full ownership of your eating decisions and leaves no room for the Pig to manipulate or misinterpret the rules. This level of clarity is essential for maintaining long-term control over your eating habits.

3. Recognize and ignore Pig Squeals to maintain control

Pig Squeal (fat thinking) is ANY thought, feeling, or impulse which suggests you may ever even consider the possibility of Bingeing again.

Identify the enemy. Pig Squeals are the thoughts and feelings that try to convince you to break your Food Plan. By learning to recognize these Squeals, you can more easily dismiss them and maintain control over your eating.

Common Pig Squeals:

• "Just this once won't hurt."
• "You deserve a treat after all your hard work."
• "You can't possibly stick to this plan forever."
• "You've already messed up, so you might as well keep going."

The key to dealing with Pig Squeals is to recognize them for what they are – attempts by your Pig to sabotage your efforts. Once identified, simply ignore these thoughts and reaffirm your commitment to your Food Plan.

4. Commit 100% to your Food Plan - no exceptions

Anything less than a 100% commitment is nothing more than the Pig's plan to Binge.

All or nothing. Partial commitment to your Food Plan leaves room for the Pig to negotiate and ultimately sabotage your efforts. By committing 100%, you eliminate any possibility of compromise and strengthen your resolve.

Why 100% commitment matters:

• Removes ambiguity and decision fatigue
• Builds confidence in your ability to stick to the plan
• Eliminates the Pig's hope of eventual success
• Compounds positive results over time

Remember, even 99.9% compliance still gives the Pig hope. Only by committing 100% can you truly cage the Pig and take full control of your eating habits.

5. Overcome the deprivation trap by considering long-term benefits

There are actually TWO types of deprivation: (1) What you deprive yourself of by NOT having something and; (2) what you deprive yourself of by having it.

Reframe deprivation. Many people feel deprived when they can't eat certain foods. However, it's important to consider what you're depriving yourself of by indulging in those foods. By shifting your perspective, you can see the long-term benefits of sticking to your Food Plan.

Consider both types of deprivation:

1. Short-term pleasure of eating restricted foods
2. Long-term health, energy, confidence, and quality of life

By consciously choosing between these two types of deprivation, you can make more informed decisions about your eating habits. Often, the long-term benefits of sticking to your Food Plan far outweigh the short-term pleasure of indulging in Pig Slop.

6. Understand that you are in control, not powerless over food

THE VERY FACT THE PIG TALKS PROVES YOU ARE ITS JAILOR. IT'S COMPLETELY POWERLESS TO FEED ITSELF, SO IT'S ONLY HOPE FOR RELEASE IS VERBALLY CONVINCING YOU TO LET IT OUT OF PRISON.

You have the power. Many people believe they are powerless over food, but this is a misconception. The fact that your Pig tries to convince you to eat proves that you are in control. If the Pig could feed itself, it wouldn't need to persuade you.

Evidence of your control:

• The Pig can't physically make you eat
• You decide what to buy, prepare, and put in your mouth
• The Pig's only tool is persuasion, which you can ignore

By recognizing your inherent power over your eating decisions, you can resist the Pig's attempts to manipulate you. Remember, you are the jailor, and the Pig is the powerless prisoner.

7. Use the power of "never" to eliminate destructive food behaviors

Never is the simplest and clearest red light of all. Creating even one Never is a great way to learn how to hear the Pig's Squeals because it clearly draws the line between your food vs. Pig Slop.

The power of never. Using the word "never" in your Food Plan creates a clear, unambiguous boundary that leaves no room for negotiation. This clarity makes it easier to identify and ignore Pig Squeals.

Benefits of using "never":

• Eliminates decision fatigue
• Builds confidence in your ability to resist temptation
• Makes it easier to recognize Pig Squeals
• Can be more effective than moderation for some people

While it may seem extreme, using "never" for certain foods or behaviors can actually be liberating. It removes the constant struggle of trying to moderate and gives you a sense of control and certainty.

8. Don't let guilt or shame derail your progress

The natural, healthy purpose of guilt and shame is to draw your attention to a bad behavior so you can correct it. Therefore, once you've made a 100% firm plan to never Binge again, there's absolutely NO purpose to holding onto your guilt or shame.

Learn and move on. Guilt and shame can be useful emotions when they prompt us to correct harmful behaviors. However, once you've committed to your Food Plan, holding onto these feelings serves no purpose and can even hinder your progress.

Healthy approach to mistakes:

1. Acknowledge the mistake
2. Analyze what went wrong
3. Adjust your plan if necessary
4. Recommit to your Food Plan
5. Let go of guilt and shame

Remember, beating yourself up over past mistakes only gives the Pig more ammunition. Instead, use mistakes as learning opportunities and quickly refocus on your commitment to Never Binge Again.

9. Realize you don't need to understand why you binge to stop

You do NOT need to know why you Binge. You just need to stop.

Action over analysis. Many people believe they need to understand the psychological roots of their binge eating before they can stop. However, this belief can actually prevent you from taking action and changing your behavior.

Why immediate action is better than endless analysis:

• Understanding why you binge doesn't automatically stop the behavior
• Seeking reasons can become an excuse to continue binging
• Immediate action builds confidence and momentum
• You can explore psychological factors later, if desired

Instead of waiting for perfect understanding, focus on creating and following your Food Plan. The act of stopping binge eating itself can lead to insights and personal growth, without the need for extensive psychological analysis.

Last updated: October 11, 2024