THE

3 STEP PROCESS
To Stop Over-Eating

GET CONTROL OF YOUR HUNGER HORMONE

BY ANDREW V
PSYCHOLOGY FOR WEIGHT-LOSS
 TABLE OF CONTENTS

Chapter 01 THE PROBLEM

Chapter 02 THE CULPRIT

Chapter 03 HUNGER VS THIRST

Chapter 04 THE SOLUTION

Chapter 05 STEP #1 - MORNING

Chapter 06 STEP #2 -PRE-MEAL

Chapter 07 STEP #3 - FILL UP

Chapter 08 ....BONUS MATERIAL

C o p y
t Y ou r
To G e
Clic k
CHAPTER 01 THE PROBLEM
 CHAPTER 01 THE PROBLEM

Overeating is the cause of all

weight gain…… really!

Think about it.

If you never over ate
quantities of food, your body
would have used up all the
food you were feeding it.
Therefore, there would be
none left over to store as fat.
Simple as that.

Without over-eating, there

would be no weight gain, and
without weight gain, you
wouldn't need to lose weight
and get in shape....simple!

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 CHAPTER 01 THE PROBLEM

So, the real problem here that

has to be addressed first is
overeating.
Specifically, how do we stop it
- in its tracks, before we put
on more weight.

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 CHAPTER 01 THE PROBLEM

So one day, about 10 years

ago, I said enough is enough,
i'm sick and tired of being
overweight. I started on my
journey of weight loss,
learning everything I could
and trying everything I could.

From one diet to another,

from one workout program to
the next.
At the end of the day, on this
journey, I realized that
overeating was one of the
most important things to
master.
Because even though I would
lose weight at times, I would
o v e r e a t a n d p u t7 i t b a c k o n .
 CHAPTER 01 THE PROBLEM

My journey for weight loss

started when I spent the first
20 years of my life as an
overweight and unconfident
guy.
I would look around and
always feel like I was missing
out on the zest of life. I felt
that other people had more
energy than me, more friends,
were more active and full of
energy and life. They simply
walked around with more
confidence, and a pep in thier
step.
I wanted what they had, to feel
what they feel.
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 CHAPTER 01 THE PROBLEM

The main problem that I kept

coming back to was
overeating!

I realised that if you stop

overeating, then every bit of
weight loss that you do
achieve, you get to keep.

The moral of the story, first

stop overeating, then
progressively lose weight and
your health and life will
improve drastically.

So enough talking – let's get

to the good stuff!
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CHAPTER 02 THE CULPRIT
 CHAPTER 02 THE CULPRIT

The culprit is your hunger

hormone, it’s called ghrelin.

Put simply it’s responsible for

sending you brain signals of
hunger, to remind you to eat.

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 CHAPTER 02 THE CULPRIT

This is natural instinct and

actually, helps you survive.

If it didn't send you these

signals, you could undereat,
until you had no fat left on
your body and then….you
would die.

So ghrelin is actually our

friend and important for your
survival.

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 CHAPTER 02 THE CULPRIT

But the issue is that the signal

hasn’t adapted with the
current times, where we have
highly processed foods, and
calories all crammed into
small amounts of food.

Back when we were cavemen

and cavewomen we didn't have
delicious full of fat and sugar
doughnuts to eat.

Whereas now, you can have a

small serving of food and it
can contain almost half your
calorie needs for the day.

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 CHAPTER 02 THE CULPRIT

So your hunger hormone still

thinks it's hungry because
your stomach isn’t full yet.
The signal keeps firing to your
brain saying you are hungry,
so you keep eating.
Before you know it, you have
overeaten and feel full,
lethargic and struggling to
breathe – as your body tries to
process everything.

So that’s the Culprit No #1.

However there is also another,
sneaky culprit that goes
unnoticed….

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CHAPTER 03 HUNGER VS THIRST
 CHAPTER 03 HUNGER VS THIRST

Culprit #2 is Thirst.

What do I mean?

Well, believe it or not, because

of all the processed food that
we eat, there is a big issue
with it. It usually has been
cooked, processed, and the
natural water in it has been
taken out. Instead, it has been
filled and packed with more
tasty calories - that makes us
want to buy it.

So we actually, more often

than not, are dehydrated, and
we don’t even know.
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 CHAPTER 03 HUNGER VS THIRST

Here's the funny… well not so

funny thing.

The signal between ghrelin

(the hunger hormone) and the
signal for thirst is actually so
similar.

They are so similar because

both signals are there trying
to send a signal for you to
consume something.

It’s because of that, that it's

very hard to distinguish
between thirst and hunger.

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 CHAPTER 03 HUNGER VS THIRST

So oftentimes, we will keep

eating thinking that we are
still hungry yet the signal that
actually is being delivered is
“I'm Thirsty”, “give me water”.

Hence we lead to overeating

once again.

Ok, so now we know the two

culprits, time to get into
solution mode......

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CHAPTER 04 THE SOLUTION
 CHAPTER 04 THE SOLUTION

The solution is actually the

easy bit!
The hardest bit was
understanding why we do what
we do.

By now you know that it's not

your fault that you overeat,
but rather ghrelin has been
the cause.

So in order to solve this, we

need to know how to send it a
signal to say we are full.

And secondly, we need to

make sure that we are not
thirsty, but actually hungry…..
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 CHAPTER 04 THE SOLUTION

So let's jump into the exact 3

steps to take, to truly stop
overeating in its tracks and
get control over your eating.

These steps, if actioned

properly and daily have
changed people's lives, as they
will for you too, so listen
close.

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CHAPTER 05 STEP #1 - MORNING
 CHAPTER 05 STEP#1 - MORNING

Step #1 all happens in the

morning.

A human being loses anywhere

between 500grams to 1l of
water while they sleep.

So when you wake up and feel

tired, and groggy, you are
actually also always waking up
dehydrated slightly.

The first and most important

step is to hydrate yourself and
replenish the water you lost
overnight.

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 CHAPTER 05 STEP#1 - MORNING

You want to do this to make

sure that if you get a hunger
signal throughout the day,
you'll know it's because your
hungry – not thirsty.

So Step #1 – is to drink
500ml-1l of the water in the
first hour of waking up before
any food is consumed.

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 CHAPTER 05 STEP#1 - MORNING

Simple as that, if you do that

one thing, you will instantly
feel the difference in your
signals of you wanting to eat.

Because you won't be thirsty

any more.

The only time that you will be

getting the signal to consume,
is only if you are genuinely
hungry.

Water is so so so so crucial
that’s it’s actually also a part
of step 2….

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CHAPTER 06 STEP #2 - PRE-MEAL
 CHAPTER 06 STEP#2 - PRE-MEAL

This brings us to step #2.

Now, we all know the meal we

overeat on, and for most
people that the night-time
meal.

Even if it's not at night, you

usually know the meal that
you tend to go overboard on.

So this is the meal that step #2

will be applicable for.

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 CHAPTER 06 STEP#2 - PRE-MEAL

Step #2 is very very simple as

well.

About 30minutes to 45 minutes

before that meal, make sure
again, you consume 500ml – 1l
of water,

That easy.

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 CHAPTER 06 STEP#2 - PRE-MEAL

This will fill up your stomach,

which will help reduce ghrelin
signals.

But more importantly, it will

take away any signals of
thirst, so even when you
consume food that may not
have any water in it, your
body will still be hydrated.

That way, your body won't

send you signals to consume
more.

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 CHAPTER 06 STEP#2 - PRE-MEAL

A simple step, nothing crazy

here, but add this to your life,
and overeating will be a thing
of the past……

This brings us to the final

step.

The one to really kick ghrelin

in the bum and make that
hunger signal go down!

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CHAPTER 07 STEP #3 - FILL UP
 CHAPTER 07 STEP#3 - FILL UP

Eat more food before you

overeat…..

Before you say “Andrew your

crazy” let me explain.

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 CHAPTER 07 STEP#3 - FILL UP

If the problem with ghrelin is

that it can't sense that you
have eaten too many calories
because they are so dense and
compact....

Then to fix that problem, you

have to pack your stomach up
with food, so it realizes that
your full, which will stop you
overeating…..

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 CHAPTER 07 STEP#3 - FILL UP

But you can't just eat pizza

and doughnuts, because that
will ruin the whole point of
the exercise…because they are
very calorie rich.

So step #3 is very specific.

You have to eat a high

VOLUME meal, with low
calories before the meal that
you usually overeat on.

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 CHAPTER 07 STEP#3 - FILL UP

And the foods that are the

highest in volume for the
lowest calories tend to be
vegetables, especially green
vegetables.

Imagine this, if you had to eat

one whole lettuce, before the
meal that you think you might
overeat on…..

Do you think you would be

able to fit as much food into
your stomach as when you
didn't eat whole lettuce
beforehand?

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 CHAPTER 07 STEP#3 - FILL UP

I'm exaggerating for effect

here and to make sure you
understand the simplicity of
step #3.

My recommendation is quite
simple.

If you feel you are extremely

hungry and worry that you
might overeat. Make yourself a
nice big bowl of salad, the
bigger the better, and only eat
after you have finished the
salad.

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 CHAPTER 07 STEP#3 - FILL UP

Everyone's taste buds are

different so you will have to
design your own salad in the
way you want for yourself, to
make sure you like it.

But once you do that, you will

find yourself less hungry, and
ghrelin will send fewer hunger
signals to your brain.

In reality, you also won't be

able to fit as much food into
your stomach – as when you
didn't eat it in the first place.

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 CHAPTER 07 STEP#3 - FILL UP

That’s step #3!

Now getting a handle on

overeating is just the first
step to losing weight…

there is another level….....

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CHAPTER 08 BONUS MATERIAL
 CHAPTER 08 BONUS MATERIAL

Once you stop overeating,

here lies the next hurdle.

That is, how do I not cut any

of my favorite foods out and
still lose weight progressively,
without spiking back up
again?

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 CHAPTER 08 BONUS MATERIAL

Thankfully, I have a solution

for you!

In fact, I have spent the last 10

years and hundreds of trial
and error psychological tricks
and hacks.

Until finally I got to the

solution of how to actually
lose weight, keep it off and do
it so it works without you
needing to apply any
discipline.

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 CHAPTER 08 BONUS MATERIAL

The book is called:

“The Psychology of Weight-

loss”

A #1 Bestseller on Amazon.

If you truly want to make a

permanent change in your life,
you need to level up in your
knowledge of how your brain
works and how it can work
with you, instead of against
you for you to achieve your
goals.
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 CHAPTER 08 BONUS MATERIAL

The book is the only, full, and

complete book you need to
truly get permanent weight
loss results and keep it off, for
good.

You can pick it up here by

clicking the links below:

Paperback

Ebook

Audiobook
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 CHAPTER 08 BONUS MATERIAL

I hope you’ve enjoyed this 3

Step process to stop
overeating, and I hope you
begin to apply it in your life.

New habits are never easy, but

you’ve got this, just start with
one of them and try it out.
You’ve got nothing to lose, and
everything to gain.

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 CHAPTER 08 BONUS MATERIAL

I wish you well on your

journey to a better you, and
I'm sure this isn't the last time
that you will hear from me.

I look forward to making

difference in your life, your
health, your vitality, and your
zest and passion for life.

Talk Soon
Andrew V

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