Today I’m going to share with you a simple yet powerful psychological fat loss technique that I came up with.
It’s designed for those situations when you are tempted to eat something you know you shouldn’t and yet somehow you can’t resist.
This technique will stop you dead in your tracks. You’ll be able to say no to that sandwich lacking in nutrition, and walk away from that bagel (if you want to know why I don’t consider bagels a great food choice, read this article on which carbs you should be eating).
And best of all you can do it in a flash.
Warning: This technique isn’t for everyone. Before I reveal my fat loss diet secret, I urge you to look past it’s simplicity and TRY IT OUT. Many psychological techniques are in fact easy and simple, which is exactly the reason why people never use them! Please don’t be one of these people who will never achieve what they really desire. You will only succeed if you put this tip into ACTION.
The ‘When I Eat…’ Technique Explained
So what is this technique?
Simply put, the you carry around with you a set of business card sized flash cards. Each card has the name of a food and the negative feelings that you get when you eat the food, and the positive feelings you get if you avoid eating the food. When you are tempted to eat the food, take out the card and read it. What’s written on the card should create a strong enough reaction that you no longer feel compelled to eat the food.
Here’s one of the cards in my wallet.
To get started, follow the instructions below to make your cards.
Download the When I Eat Flash Card Templates sheet provided and print it out. Fill out as many cards as you need to, one for each food.
- When I eat… - At the top of each card you write the name of a food you want to avoid, one that you think will hamper you getting the lean, slim physique you really want. For example, you might write bread, or pasta, or MacDonald s Big Mac Meal (!).
- I feel… – Next, you write the three most powerful negative feelings, emotions or outcomes that occur after you have eaten that particular food. As a mild IBS sufferer, eating bread gives me stomach cramps and makes me feel bloated, which in turn makes by clothes tight. Ultimately I then feel like a failure, depressed and uncomfortable because I am getting fatter not thinner. So I would write bloated, cramps, uncomfortable.
- If I avoid I feel… – Finally, write the three most powerful positive feelings and emotions that arise in you if you avoid eating the food. If I avoid bread I don’t get the symptoms above, so I feel happy, confident, flat.
Once you’ve completed your cards cut them out. Then place them where you have easy access to them. I keep mine in my wallet, but a pocket or handbag is just fine. If you don’t carry them with you this technique won’t work!
You might want to create multiple copies of the same card, one for work, one for home, one for your wallet and so on.
You should use the cards on three occasions.
- Every morning – Read through the cards as soon as you wake up. Think of them as affirmations. This will create a strong resolve in you for the day ahead.
- Every night – Read through the cards before going to bed for the same reasons as above.
- When temptation strikes – Use the cards throughout the day when you are tempted to eat some food that will set you back on your fat loss quest.
Remember this technique sounds simple but is incredibly effective. Don’t be fooled by it’s simplicity. Start off creating just one flash card (Download the When I Eat Flash Card Templates sheet) for your ‘worst offender’ food then post a simple ‘I’ve done it!’ in the comments below as a sign of your commitment to making a real change in your life.
If you are feeling even more adventurous, post what you wrote on your cards. You can also send me photos of your cards and I’ll put them up on the blog.