This is what I've had the most trouble with....

... in my struggle to not use food for anything other than fuel for my body. I tend to feel a binge coming on and say to myself, "Ok," instead of having a conversation about the possible consequences of going through with the binge. Sometimes I don't even think enough to get to the "Ok" part. I just do. And that leads to a pattern of hours and sometimes days - at the worst times, months - of out-of-control eating with no regard for what it does to my body.



I came upon what you see below in my new book, and it was like the heavens opened up and put a cheat-sheet in my pocket. Actually I put the cheat-sheet in my pocket. Marked the page, highlighted around that bulleted list, and ran off a copy, and laminated it. I take it everywhere with me now, and it got me through a Memorial Day cookout pretty painlessly. Rather than having seconds and thirds of everything as I usually do, followed by a "taste" (yeah right) of the many dessert offerings, I had grilled chicken, beans, asparagus, and for dessert... one cookie. That, my friends, is progress. What was more amazing about it is that I was thoroughly satisfied and felt absolutely no stress in saying no to additional portions, even when cookie cake was waved in my face by a hostess anxious to get rid of the sweets. It really did give me hope once again that I could do this, and that every day didn't have to be a struggle.





Here is what I am carrying around everywhere with me: (from page 77 of Tom Venuto's book, The Body Fat Solution)

• Am I thinking about eating because I'm physically hungry or for another
  reason?

If it's not for physical hunger, then why I am thinking about eating
this?

What will be the immediate consequences if I eat this?

What will be the long-term consequences if I eat this?

What will be my rewards for saying no to this?

Is eating this going to move me closer or farther away from my
goal?

Is eating this worth it?

See what I mean? It's so goddamned simple, it's stupid! I've gone over this sort of thing in one form or another in therapy for the past year and a half. But, there it is, conveniently on a page, all in one place, worded just the way I think my therapist intended when she urged me to have a conversation with my self (or my inner child) while considering eating mindlessly.

So far, all I can say is that little laminated piece of paper has freed me. Thanks, Tom.