By Freddie L. Sirmans, Sr.

(Just print out your free copy of this
program, it's all yours baby)
Then staple it together and you
have a nice booklet for yourself and/or friends.

This weight control program I have just developed is truly a break
through; because for the first time in my life of 69 years I feel I
have dominant control over my compulsive overeating.

Anyone familiar with my writing knows that I have a super strong belief
in “positive thinking” to change behavior. To those that don’t know what
positive thinking is, I will explain.

It is a technique to change behavior; take a phrase or quote and repeats
it over and over to yourself. It doesn’t need to be repeated aloud.

However, to be effective it must be repeated at least fifty or more times
every day. The more times it is repeated the faster it will work because it
is the repeating process itself that breaks through to the subconscious.

The quote to repeat is:
"NO BIG MEALS FOR ME" through God which
strengthens me (The through God which strengthens me part is
It may take as long as a year or longer to fully kick in, and
bear fruit, but if one doesn't quit the repeating process is guaranteed to
get results.

Just keep repeating the quote to yourself at least 50 times or more every
day, and never quit until your goal is reached. God will make a way out
of no way. Mighty forces will come to your aid. It will work if one doesn't

A word of advice about changing eating behavior, it can be done but it is
not a simple or easy matter. The only guarantee is to never stop
repeating the quote because fat cells don't like being starved. One may
start craving sweets and wanting to eat everything in sight and feeling
the quote is a waste of time all to get you to quit repeating the quote.

The body cells in cahoots with the mind will play all kinds of tricks to get
you to quit but in the end you will reach your goal if you stay with it and
never quit. It is like breaking in a wild horse.

The wild horse is going to buck and try everything in its power to throw
you off but if you can hang on and ride it out you will obtain your goal.
The reason it is so hard to lose weight is your body cells in cahoots with
your mind will use reward and punishment against you.

The punishment of hunger may seem much more severe. And at the
same time the good taste of food may seem much more rewarding.
However, in the end the mind must try to carry out any image constantly
presented to it.

I, Freddie L. Sirmans, Sr. have decided to share with my readers the
inner working of my mind out loud as I try to discover secrets on how to
lose weight.

The tactics I try may not work; still, I decided to share with my readers
as I plot my strategy on defeating my sometimes overpowering
compulsive overeating habit.

WARNING: I check with my doctor before trying anything new or

Positive thinking has been proven to change behavior when the same
quote or phrase is repeated to oneself at least 50 times or more every
day. The more times it is repeated the faster it works. The quote to
repeat is:
"NO BIG MEALS FOR ME" Through God which
strengthens me (The through God which strengthens me part is

Positive thinking is a slow process, sometimes it can take 6 months to a
year or even longer to fully kick in.

Just as our main survival responses are fight or flight, reward or
punishment are the main responses that control our behavior. Nothing in
nature is all good or all bad; it is a matter of degree and balance.

The reward of pleasure and good taste is necessary to make sure we eat,
but, the balance arm of too much is not kicking in with compulsive over
eaters like me.

So, maybe through “Positive thinking” an artificial overriding braking
system will work. There is nothing to lose but weight.

The problem of overeating starts from eating when not hungry for
whatever reason. Once the "Don't eat when not hungry" response is
shoved completely out of the picture, for some, overeating becomes a

Then any attempt to limit the amount and push away from the table is
looked upon as a cruel punishment and taking away a deserved reward.

The key is to realize that too much food intake is really a punishment of
survival instead of just a harmless too much of a good thing reward.
10 NOVEMBER 2010, 1853 HOURS: Last entry.

19 NOVEMBER 2010, 1708 HOURS: New Progress report
In my quest to discover secrets on losing weight I will use the "Positive
thinking" technique on myself to gauge my progress.

From my previous entry I established that it is reward or punishment that
controls all normal human behavior. Also, I established that once the
"Don't eat when not hungry" response is ignored enough the inner mind
then see all eating including over eating as a reward. Then no amount of
eating is viewed as punishment and stomach capacity becomes the only
stopping point.

Now, the first strategy I'm going to use is to set eating rules followed by
punishment for every infraction of those rules.

Rule number one: I'm going to decide on what weight I plan to
get down to and list it on paper. My current weight is 252LBS and
my goal weight is 195LBS.

Rule number two: I'm going to limit all meals to one helping, no
second for anything. I try to make it a habit to bless the food
before each meal, that signals the start of the meal and after that
no going back for seconds. Then nothing else can be added.

Rule number three: Set everything I plan to eat before me before I
start, after that no going back for seconds. Once I start eating and
notice something I really like and want, I'll just remember I can
have it my next meal three and one half hours later.

Rule number four: No snacking between meals.

Rule number five: No meals will be eaten at less than three and
one half hours intervals. All rules and conditions may be waived
only if I'm sick or doing extra strenuous work.

Rule number six: Unlimited amounts of water are permitted at all
times, but Juices, sodas, or high protein drinks are permitted not
less than three and one half hours intervals

Snacking is something that needs to be discouraged: Contrary to
what people think most people are not overweight because of
extra large over powering meals, but because of snacking on junk
foods and sweets, especially kids.

Rare exceptions only:
Allow for an occasional glass of wine or drink in a social
* Allow for an occasional sweet treat or snack between meals
with someone special in a social situation.
* Allow for a cola whenever indigestion calls for it
* My being a diabetic allow for a very small snack at anytime there
is must need.
* On special occasions after 3 1/2 hours a very small snack is
allowed to extend time for a more comfortable regular meal.
* Whenever I need to take medication a very small amount of
solid food is allowed.
* Allow a very small amount of solid food when medication is
needed during fasting.

Remember reward or punishment is what shapes all behavior and that
includes eating behavior. So, that means if I break one of my own eating
rules I must punish myself for the infraction.

Whoa, hold on, I’m not talking about any harsh, cruel, or diabolical like
punishment, but still, a message must be sent that rule breaking will not
be tolerated.

The punishment stick I’m going to use on myself is going to be the
punishment of fasting limited to juices, sodas, high protein drinks, or
water but absolutely no food.

All punishment will be limited to a minimum of 4 hours up to a maximum
of 8 hours. I’m going to assign a set punishment for certain infractions for
now and may add more later.

I set the punishment at 8 hours of liquids only for rule infractions.
And when a rules infraction occurs at night the normal 8 hours
punishment shall include no solid food for the following morning

(1.) Punishment for all rule violations except snacking: 8 hours of
fasting limited to juices, sodas, or high protein drinks at not less
than three and one half hour intervals. I can drink water anytime,
but absolutely no food for 8 hours.

(2.) Punishment for breaking the “No snacking” rule: 3 1/2 hours
of fasting limited to water only but absolutely no food.

Here is the skinny on enforcing punishment for rule violations: This is
something that must be enforced or else abandon this whole thing right
now. That is because I have challenged my inner mind for dominance
over my compulsive overeating habit and if I don’t follow through with
enforcement, my inner mind will come roaring back with a vengeance.

This is something I must never; never start or it will end up punishing me
with much more extra weight gain unless I'm prepared to follow through
on my punishment rules. My inner compulsions will reassert it's
dominance and take revenge if I become weak and fail to enforce all of
the rules I set out. I hope you get the picture, messing around with
something like this is not for the weak and goodie, goodie two shoes type,
this is all about dominating or being dominated.

I may start craving sweet and wanting to eat everything in sight and end
up gaining weight and eating far more than ever. That is why any serious
major change in behavior is always going to cause some temporary stress.

I’ve decided to start repeating my latest positive thinking quote
through God which strengthens me (The through God
which strengthens me part is optional).

21 NOVEMBER 2010, 2025 HOURS:
Unlimited amounts of water are permitted at all times but juices, sodas,
and high protein drinks are permitted only at no less than three and one
half hours intervals.

There is no restriction on the amount of juices, sodas, or protein drink
consumed at a time. Also, there is no set amount of meals per day, but
no meal or drink is permitted to be served at less than three and one half
hours intervals.

WARNING NOTE: Remember, I have the right and power to set or
change the rules anytime I want to, but, by God whatever rules
that I list on paper must be obeyed and enforce to the tee or I
suffer the consequences.

If I'm not willing to punish myself for every rule infractions I must
abandon this program this minute otherwise my inner mind is going to
get revenge on me with much, much more weight gain for challenging it
in the first place.

So, I decided to write the very basics of understanding diabetes. They call
it sugar diabetes and the old folks used to just say he/she “Got sugar.”
However, that is true, but, that kind of talk can be misleading and doesn’t
tell the whole story.

The real story is carbohydrates are what determine the level of sugar in
the blood, not just sugar and sweets. Yet, most people still automatically
think of just sugar and sweets as the big bad boogie man that must be
avoided at all cost.

The fact is sugar or sweets are only one type of carbohydrate. Things like
bread, pasta, fruit, and vegetables are all carbohydrates that turns into
sugar for the body to use for energy. Also, another big factor that
determines blood sugar levels is the speed at which a carbohydrate turns
into sugar.

Some types of carbohydrates turns into sugar very rapid and others very
slow. The pancreas produces insulin to keep too much sugar from getting
into the blood, but a diabetic person doesn’t produce enough insulin or
fast enough to block rapid sugar producing carbohydrates, thereby
allowing too much sugar to overflow into the blood stream. Type 1
diabetic's pancreas doesn't produce any insulin at all.

However, a diabetic can do a lot through diet to control blood sugar level
by eating carbohydrates that turns into sugar very slowly like green
beans, broccoli, and leafy vegetables. That way his lesser producing
pancreas may be able to keep up and keep his blood sugar level within
the normal range.

The diet first method along with taking the mineral chromium picolinate
may work for some, but, never try any method without first checking with
a doctor and having a home testing kit to monitor ones own blood sugar
level at all times.

Keeping all carbohydrates below 50g per meal will definitely help control
blood sugar levels. Practice reading labels for the totally amount of
carbohydrates per serving.

For us to live our bodies must get energy from the foods we eat. Our
bodies breaks down the foods we eat in three ways, they are
carbohydrates, proteins, and fats.

Proteins and fats alone don’t turn into sugar or raise blood sugar levels as
long as no gravies, sauces, or anything else is included. In fact some
carbohydrates are high in proteins such as beans and nuts.

for some unexplained reason fats tends to hinder blood sugar
levels from dropping from whatever level it is at the time,
otherwise without fats it tends to drop like a rock.

The body prefers and will always choose the sugar from carbohydrates
first to get its needed energy, then as second choice it will turns to
proteins for energy.

NOTE: I am not a trained health care professional in anyway, but
with my limited knowledge I decided to write this article anyway,
I can only hope that I have been helpful to someone in someway.
God bless you all.

Click Here And Visit My Official Freddie L Sirmans, Sr.

It ain't what you eat its how much you eat. Moderation is always
the key.  

The two main things that make and keep most people fat are
going back for second and eating between meals.

Anyone that can't wait three and one half hours between each
meal is just plain greedy, selfish, and spoiled like a little kid.

My first rule is to first set a goal weight.  

(1.) At meal time set out everything you plan to eat while no
overeating compulsion is controlling your mind and you can think
rational, then after the first bite no going back for seconds.  

(2.) Don’t eat or drink anything at less than three and one half
hours intervals except for a celebration or special occasion.
water may be consumed at anytime.

Just do these two things and you will obtain your goal weight?

Eat raw or lightly steam all of your vegetables, also eat plenty of
raw fresh fruit. Don't have a steamer, no problem. Add a couple of
inches of water in a pot, insert a smaller handle-less pan with
vegetables inside, close lid on pot and boil for about 10 minutes,
add a little of your favorite dressing and It's good bye to

As a diabetic certain foods plays a big role in my controlling my
blood sugar level. One should make it a practice to read food
labels. It is carbohydrates that determine blood sugar level more
than anything else.

The big five starches rice, bread, potatoes, pasta, and bread along
with sweets are the highest in carbohydrates. The foods lowest in
carbohydrates are leafy vegetables, broccoli, cauliflower, green
beans, etc.

Meats and fats without gravies or sauces don’t have
carbohydrates and won’t drive up blood sugar levels, but fats do
have a tendency to keep blood sugar levels from dropping.

Food also contains vitamins and minerals. And there is one trace
mineral that I have noticed tends to drive my blood sugar level up.
I don’t know about anyone else and I have never read or done any
research on it.

All I know is when I eat food that contain this trace mineral it
drives and keeps my blood sugar level up a lot higher. The trace
mineral I’m talking about is manganese, so, when I see it on a
food label I make sure I keep my portions a lot smaller.

Again, I’m not a trained medical professional in any way, I’m just
sharing my limited knowledge and hopefully it may help someone
in some way.

I have decided to try a vegan vegetarian life style. And I will
subject myself to my 8 hour fasting punishment rule if I don't toe
the line. I will exercise the power of the "Just say no technique,"
and I say no to: No big meal for me!

I am a compulsive overeater and have to struggle to eat healthy
and keep my weight down. I really want to become a vegetarian
but my love of fried chicken won't let me stay on the wagon very
long. So, I decided to list a check box.  I am now a vegan
vegetarian at this time: (NO ).

NOTE: From time to time due to frustration I think in the extreme,
however, I must admit I will never be a vegetarian, even more
important I’m not entirely sure it’s the healthiest way to eat