No matter how much you eat, you eventually stop. If you want to stop gaining weight, you will have to train yourself to stop eating sooner. You will have to break the habit of overeating (eating more calories than you need, to weigh what you want to weigh).

That’s all overeating is — a habit, just like which sleeve or shoe you put on first. And you can break this habit on your own.

The Normal Eating System described below (”How to Stop Overeating”) is based on the Habit Principle: Changing a habit takes 21 days. This system takes the habit you already have (overeating) and makes it work for you. You don’t need drugs, supplements or special foods, and there are no food restrictions.

When you follow the directions, you will stop
overeating and therefore stop gaining weight.

The Normal Eating System takes only 5 minutes to set up. With your doctor’s approval, you can safely use it indefinitely — but you will only need it for 21 days.

Here’s a thought: If you use The NES for at least 21 days before the next big holiday, you won’t gain weight while you celebrate.

Caution: Do not begin this program if you are currently dieting. There should be at least two weeks between the end of your current diet and the start of The Normal Eating System.

How to Stop Overeating (5 Steps)

If you are serious about being successful, you must use The Normal Eating System exclusively — not partly The NES, partly your system, because that simply will not fly.

Before you begin using the system, make sure you will not have any newthings going on in your life for at least 21 days. Don’t start a new exercise program or a new detox program or any other new program. Wait until Day 22 for that. And don’t start during travel; wait until you’re back home.

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Step #1. Decide how many meals and snacks you’ll have daily. Never deliberately skip any of them. And never stockpile food for a massive munch-in at the end of the day or week.

Step #2. Always eat at the same times every day, with no more than an hour’s leeway. Every time you eat, you teach your body when to be hungry, so decide when you want to be hungry. For example, if you always lunch at noon — even if you don’t always feel hungry just then — by Day 22, you will always be hungry for lunch at noon. If you don’t want to be hungry at 3 a.m., don’t eat at 3 a.m.

Never let more than six waking hours pass without eating or drinking something. At the end of Day 4, your meal and snack times should be carved in stone.

Step #3. Don’t change what you eat, unless you want to eliminate a certain type of food from your life forever. You are not trying to wipe out your food preferences; you just want to stop overeating.

Step #4. This is key: Every other day, eat exactly half of whatever you usually eat. If you usually have a sandwich and a bowl of soup for lunch, eat half a sandwich and half a bowl of soup. Do the same for all your meals. For snacks, eat half of what you usually have. It’s like jogging: workout = half-amount day; resting = full-amount day.

Start with a half-amount day; alternate this with a full-amount day.
Do this for 21 consecutive days. Not 19 days, not 20 — 21.
If you change the schedule during that time,
you must start counting all over again. Period.

Mark the days on your calendar. Since every other day is a full-amount day, arrange your start so that any major special occasions will fall on those days. If minor occasions will fall on a half-amount day, honour them the day before. No one even has to know you’re doing this. If someone says “Let’s lunch” on a half-amount day, ask for a rain-check for “Tomorrow, or 3 days or a week from today”. 

Step #5. From Day 22 on, every day is a full-amount day. You will notice many positive changes in your hunger pattern, in how you feel about food, and — best of all — in how you feel about yourself. Make a list of these changes; there are too many to remember.

Mission accomplished. You’re welcome.

To find out how to use this system to lose weight permanently, visit the bottom of the home page at www.enjoyablediet.com/

 
Mary Crawford, Weight Loss Coach
www.enjoyablediet.com