9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T.

Curbing Urges Technique

Curbing Urges Technique Part II
Professor Jay's
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9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique

9 Law Weight Loss Curriculum
C.U.T. - Curbing Urges Technique
All of us make decisions based on our feelings throughout the day. We like to think we are always logical, and that we take action based on logic, but that just isn't true. We take action based on emotions and feelings. Advertisements and marketing plans don't target our logical brains, they target our emotional brains - our feelings! We act on our emotions and feelings, and then later we try to rationalize why we purchased those shoes, purse, bag of chocolates, or extra desert. We don't eat pints of ice cream, boxes of doughnuts, bags of chips, and chocolate because of any logic. If we used logic we would rarely eat any of those things. We eat those things because we feel like it. Questions: Why do you eat your favorite junk foods at your most vulnerable time? Why does it happen time after time even though you know the ultimate consequences are not good? And why does it happen automatically - as if you're not even in control of your actions at that time? I'll tell you.


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9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique

Here is the Pathway that occurs every time you 'give-in' to your Urges.
Phase 1. Something triggers the Feeling. Remember we act on our feelings. We take action based on our feelings. So the first thing that happens is something must trigger the feeling. It could be a time of day such as when you come home from work, it could be an activity such as watching T.V or talking on the phone, it could be a stressful moment such as doing bills, it could be boredom or a lack of activity, it could be that time of the month, it could be a moment of depression after trying on clothes in the department store dressing room, etc. I call all of these behavior hazards.

Phase 2. The Feeling is acted on subconsciously, and given a very high value of importance. Throughout the day, whether we realize it or not, we are constantly putting a value of importance on everything. We have to because we are bombarded with so much that it is impossible to act on everything. So we utilize values of importance to decide what we are going to act on. This is mostly done subconsciously, and it is mostly based on past experience or association with the object or event. In other words, we are on auto-pilot much of the day. You can call these habits. We are creatures of habit. Much of our days are made up of habits - just think about getting ready in the morning, the main part of your day, and getting ready for bed. When you think about it, you'll find it's all a routine. A routine that is on auto-pilot. And anything that breaks this routine we call a crisis, and it makes us feel uncomfortable. That is why breaking habits is so hard. Professor Jay at Secretloss.Com © 3 _______________________________________________________________________ ____

9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique

Let's look at a typical example of what occurs with the eating of an unscheduled meal or snack.
Here's an actual example from a 37 year old woman, Abigail, that I am currently helping to achieve permanent weight loss. Abigail loves potato chips. She doesn't really have a sweet tooth, but salty, crunchy chips are her weakness. We also determined that she eats most of the chips while watching T.V. at night after she puts her kids to bed. The events unfold as follows: Abigail tucks her two boys in around 8p.m., and heads to her favorite chair to relax and watch a prime time show. Within the first half hour she gets the Feeling or Urge to go to the cupboard and grab a bag of chips.

What's going on in Abigail's brain at this time? Not much.

I'm not being sarcastic, but realistic. When a trigger (behavior hazard) occurs, it is mainly influencing our subconscious mind. We are on auto-pilot. It is a habit. We don't think. We just act on our feelings. To compound the situation, the value of importance that Abigail puts on the chips is very high. Why? Because she Associates the chips with:

  

Relaxing on her comfy couch after a long day Quiet time from her children Good entertainment from a prime time T.V. show. 4

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9th Law Weight Loss Curriculum ____________________________________________________ __ Sounds good to me. I certainly can understand why Abigail likes the chips. Can't you? Remember Pavlov's dogs. C.U.T. Curbing Urges Technique Association is powerful. It determines how you FEEL. And again, WE Act on Feelings. All on auto-pilot. All by habit. All based on Association and Feelings. So now you see why when one of your triggers (behavior hazards) occurs, it usually results in 'giving-in' to the urge without much resistance or thought.

How To Break the Pathway

Okay, now I'm going to introduce you to C.U.T. (Curbing Urges Technique), and show you how to use it in your everyday life to help curb those desires for the wrong foods at the wrong times. Notice there were two main phases in the pathway that led you to giving in to your urge. #1. Triggering the Feeling or Urge (Behavior Hazards) #2. Subconsciously acting on the Feeling or Urge because you have already placed a high value of importance on it solely based on a past experience or association.

In order to break the end result of 'giving-in' to The Urge, you have to break the phases in the pathway. Breaking Phase #1 - Breaking the Trigger
In order to break the trigger, the first thing you have to do is identify the trigger or 'Behavior Hazard'.

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9th Law Weight Loss Curriculum ____________________________________________________ __ A 'behavior hazard' is a specific situation, event, time, or emotional feeling that triggers you to turn for food. Behavior Hazards are your OBSTACLES in achieving permanent weight loss. They trigger 'behavior hazard' eating. 'Behavior hazard' eating occurs during unscheduled meal or snack times. C.U.T. Curbing Urges Technique FACT: Eating during unscheduled meal or snack times is the primary route to being overweight/obese. For most people, the elimination of 'behavior hazard' eating would abolish one of the greatest obstacles in achieving permanent weight loss.

'Behavior hazard' eating is not triggered by true hunger. 'Behavior hazard' eating is triggered by psychological hunger. I'm referring to true hunger as actual physical hunger. Physical hunger is when your body is signaling you that it needs nutrients. Psychological hunger is the hunger triggered by behavior hazards. [NOTE:] In a future lesson I will go into detail on how you can

learn to distinguish between physical hunger and psychological hunger.

I want you to begin thinking about the 'behavior hazard' eating that occurs in your life. Let me give you some examples of 'behavior hazard' eating.  You immediately head for the refrigerator as soon as you get in the door from work, shopping, picking up the kids, etc. At work whenever there is any downtime, you wonder to the cafeteria or snack machine You make regular use of fast food restaurant drive thru's, and eat in your car You wander into the kitchen for no apparent reason, open refrigerator door, and grab whatever is fast and available 6

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9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique o This leads to a behavior of regularly not using a plate, and eating fast as to not be seen by others   You eat an unscheduled meal while reading a book or watching TV You eat an unscheduled meal while driving in your car, talking on the phone, or lying in bed OR  'Comfort eating' in general - You turn to food when depressed, had a bad day at work, not feeling well, stressed over money, etc.

NOTE: At the end of this, you will be instructed to make a list of your own behavior hazards. Oh No...Here we go with the Deep Stuff Again... The Root of 'Behavior Hazard' Eating The root of 'behavior hazard' eating is different for each person because 'behavior hazards' stem and grow from an individuals past experiences and associations. I already elaborated on this with examples of classical conditioning remember Jen and Sue's ice cream preferences - but let me give you one more common example that falls under B. F. Skinner's operant conditioning. Real quick, B. F. Skinner was the dude who rewarded mice for pushing levels in a cage. It's crazy, but much of human behavior is learned this way. Do you ever reward yourself with food for achieving something? As a child, your parents may have said, "If you keep quiet and behave yourself while I tend to this important business I'll take you for ice cream and pizza". Professor Jay at Secretloss.Com © 7 _______________________________________________________________________ ____

9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique A parent may also have given you chips or ice cream to shut you up when you were misbehaving out of boredom, as kids often do to get attention. This is why, as adults, we find ourselves eating out of boredom. Another common example of a 'behavior hazard' origin is if your parents consoled you with sweets or junk food when something bad happened. Now, as an adult, you are likely to feel comfort eating junk food when something bad happens. Many adults escape or 'deal with' stress and problems through the intoxication of eating in the same way some turn to drugs and alcohol to escape problems. Conquering Behavior Hazard Eating First, you need to identify your 'behavior hazards'. Then you need to develop and immediately apply a 'Behavior Fixer'. By carefully discovering a 'behavior hazard' and then quickly applying a 'behavior fixer', you will eliminate behavior hazard eating. I call this the Behavior Hazard Fixing Method. An example of how the Behavior Hazard Fixing Method works is as follows: You're watching TV and you feel the urge to eat. You recognize this as one of your 'behavior hazards'. At that point you get up, turn off the TV, and apply one of your 'Behavior Fixers'. Such as  take a walk  call a friend  read a book to your kid  vacuum your living room  do some laundry  go to the mall and walk around  play solitaire, complete a puzzle or whatever game you like  add your personal favorite 'behavior fixer' here

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9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique

Key Concept: You must break the moment with a 'Behavior Fixer'.
You must apply force to fix the situation. Over time, instead of the old behavior of munching when you feel like snacking, you will find yourself automatically applying a 'Behavior Fixer' when you get that urge. It will become automatic. You will have fixed the 'Behavior Hazard'.

Keep your eyes open for these Dangerous Hazards When you are eating, eating your meal must be your primary objective at that time. And, of course, it must be a scheduled meal or snack. For example, if you are lying in bed reading a book, you must not eat because eating would be secondary to reading the book at that time. However, if you are sitting down at your kitchen table to eat lunch, reading a book while you eat would be fine because eating lunch at that time is your primary objective. This is true again as long as you only eat what you were scheduled to eat on your plate. You obviously can't sit and continue to eat additional food as you read. If you are running late for work, or you are running around like a mad person taxiing your kids from place to place, it is okay to eat a scheduled snack as you drive. However, it is not okay to snack on something every time you get into the car. It is not okay to snack every time you are on the phone, reading a book, watching TV, or cooking dinner. These are 'Behavior Hazards' that must be changed. You can change your 'behavior hazard' eating through applying force with the Behavior Hazard Fixing Method tool you now have in your arsenal.

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9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique

Cutting out behavior hazard eating is one of the biggest steps you must take in order to achieve permanent weight loss.
So from here on, using food for comfort, using food because you're bored, using food as a reward for something good you achieved is no longer an option. All of these behaviors must go! You must create new behaviors. You must replace 'behavior hazards' with 'behavior fixers'. Really all you are doing is changing the way you do certain things. As when you change anything, it is not going to be easy at first. Our brains like familiarity, and it takes our brains time to get familiar with new behaviors. But, you can do it. You must use full force, especially in the beginning, to fix yourself.

A Known TRUTH: There is no such thing as something for nothing. There is always a price; especially when the reward is grand.

Take Action Right Now.
First - Go get a pen and paper. At the top of the paper write in Big Letters - My Behavior Hazards. List every one of your 'behavior hazards' you can think of. You won't get them all right now, but you should get a list of 3 or 4 really common ones. Then as you go throughout the next week or so be conscious as other 'Behavior Hazards' creep into the day. Write them down immediately. You want to build this list.

Professor Jay at Secretloss.Com © 10 _______________________________________________________________________ You need to learn to start thinking about YOU. ____

This is the process of learning about yourself.

9th Law Weight Loss Curriculum ____________________________________________________ __ C.U.T. Curbing Urges Technique

NEXT, on another clean sheet of paper write at the top in big letters - My Behavior Fixers. Begin to make of list of everything you can think of that you could do to break that moment. Make your list and grow your list over the next week. Every time you think of another possible 'Behavior Fixer' put it on Your List. Now - Apply this process. I mean really do it for the next couple of weeks. Every time you recognize a behavior hazard moment immediately apply a behavior fixer. JUST DO IT. YOU WILL BE AMAZED HOW IT WORKS. You will see that in time it becomes your new habit.

Okay, that's it for now. In Part III, I will teach you how to break Phase #2 of acting on your urge. This will show you how to decrease the high value of importance you place on your favorite NO, NO foods at NO, NO times. We are going to change your feelings through association. Smile As Much As You Can All Day, Professor Jay P.S. As always, if you know any other family or friends that could use some help, send them to Secretloss.com

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