The SHUT-OFF

METHOD

Curb your Food Addiction

and Lose Weight without Stress
with this Simplest Method
Based on Theory of Reflexes

2
 COPYRIGHT© ALEX VASILJEVA, TIMUR GUSAKOV, 2016

All legal rights reserved.

This eBook is licensed for your personal enjoyment only.
It may not be resold or given to other people. If you would like to share this book with another person, please
purchase an additional copy for each person. This eBook may not be recreated in any file format or physical format
without having the expressed written approval of authors.
Thank you for respecting our hard work.

The Information presented in this book is created to provide useful information on the subject discussed. The
publisher and author are not accountable for any particular health and shall in no event be held liable for any damage
or loss sustained from the usage of this publication.

Dear friends! If you will like the idea of the book, please write your review! Let other people
also get to know this easiest and clever method!

3
 THE CONTENTS
Chapter I. FOOD ADDICTION IS A COMMON THING
JoJo Effect
Emotions, emotions
Eating: what is it for you?
Classic fighting methods: why they don't work
Junk foods as a cultural stereotype
Sweets as "We'll rescue you!"
Sweets as "You're so sweet!"
Sweets as "Let's have fun!"
Sweets as "You deserved it!"
Sweets as "Do something!"
CHAPTER I I. The POWER of INSTINCT and the SHUT-OFF METHOD
How to replace one reflex to another?
The SHUT-OFF method
Your surrounding and sabotage
CHAPTER I I I. WORKSHOP: LET'S PRACTICE
Eating on the run
Meeting friends
Office party
Guests and holidays
Shopping hungry
Vacation “all inclusive”
Watching TV
P.M.S. (premenstrual syndrome)
Food as a reward
Fear, anxiety, confusion
Bleak shaggy dog story
Unhappiness in love
Boredom and idleness
CHAPTER IV. WHAT TO DO NEXT

4
 CHAPTER I
FOOD ADDICTION
IS A COMMON THING
Food addiction is a serious obstacle on the way to beauty and health.
At least half of all women around the world knows it. Sincere attempts to
get a grip are broken by unrestrained cravings for sweets and bakery.
There are many wonderful ways to become slim and beautiful: diets,
exercise, liposuction. And they really work, giving you great results. But
there is always an insidious slippery slope back – craving for sweet and
starchy foods, junk foods. Even if you have achieved the result thanks to
your strong will-power – and you certainly have it! – you are afraid to lose
this result because your willpower is limited. And you already know that at
some point there comes a weakness, the willpower leaves you, and you
open the kitchen cupboard to get a candy from the far-far corner... This has
happened more than once, right?
So what do you want? You want to stop torturing your willpower just
tomorrow and to lose some-how this damn craving with sweets and flour,
which prevents you to lose weight and to keep cool. Pa-tience – we already
will begin doing it on page 28. But at first let’s have a bit of lyricism,
psychological and philosophical observations. Don't be afraid – it's not
boring.

5
6
7
 JoJo Effect
This funny word represents not funny effect: when, after hard
struggle and self-restraint you surrender and start to overeat, gaining
weight, as if the mind shuts off completely. And then you curse and hate
yourself, and limit yourself in food more and more... Then the cycle
repeats.
Therefore, the first task is to get rid of the requirements in junk food,
which seems so sweet and desired. And the second task is to learn safety in
all situations which provoke you to eat too much. These dangerous
situations switch off the mind, so it is important to create a behavior
algorithm to overcome them on autopilot. So we shall study some ready-
made templates, you will complete them as you like, and they will help
you. A detailed review of these situation starts on page 36.

8
 Emotions, emotions…
How will your life change, if there disappear all the terrible moments
when the sweet bun is stronger than you?
You will be able to lose overweight. You will be able to visit friends
without a monstrous desire to taste their signature cake. You will rest with
your family in the restaurant and enjoy looking at them while they are
eating a nice apple strudel, and not a muscle tremble on your face. You
will be able to pass by the pastry-shop, inhaling the sweet smells, but to
stay cool in front of wafer rolls, crisp cakes and the eclairs with cream.
Stop, do you have an emotion because of these words? Do you want
an eclair with cream?

This is the response which we will rework.

9
 Eating: what is it for you?
• The ability to get a taste of life
• One of the few pleasures
• Comfort and support
• A way to take a break and to think
• Moments of happiness
• Award
• The forbidden sweet fruit
Usually there is no word "food" among these responses. Food for
survival and health.
Thousands of women try to refuse sweets, which are harmful to their
health. Sugar pre-rotates in fat – everyone knows this postulate from the
childhood. Sugar makes you even hungrier. It rots your teeth and hair. To
eat sugar is impractically in general: all the glucose for brain and body can
be taken from fruit and cereals. So everyone understands that the body will
be grateful to them if they will prefer healthy food.
But the emotional pull is stronger.
Attitude to sweets and junk foods is passionate and temperamental, as
to secret lovers: impossible to be together and impossible to leave.

10
11
12
 What foods are addictive most often:
• chocolate
• cakes and pastries
• pizza and fast food
• candies
• biscuits and wafers
• pies and buns
• white bread
• ice cream
• milkshakes
• alcoholic drinks
• sweet glazed cheese
• condensed milk
• halva
• sugar in pure form (with tea, coffee)
What tempts you?
If you are partial to one of these food groups and can't resist – you are
at risk. And if you have al-ready formed strong psychological dependence
and you're suffering from it, this book is definitely for you.
The good news is that addiction for any of these products can be
SHUT OFF.

13
"To lose overweight is not difficult,
but I always find it again in the fridge…"

14
 Classic fighting methods:
why they don't work
• Standard advice: "Endure".
Answer of addict: Thirst of sweets can’t be tolerated, especially in
premenstrual syndrome.
• Standard advice: "If you really want a sweet, better to eat a
normal portion of food or drink a glass of water."
Answer of addict: To cheat yourself and to stay with the feeling of
deception and frustration? No, thanks.
• Standard advice: "Don't keep sweets at home at all".
Answer of addict: Thanks, I know where to get dessert – in a pinch I'll
go to the store.
• Standard advice: "If someone eats a sweet near you, think of it as
just a pretty picture".
Answer of addict: And what about the smell and the smacking of lips
of my neighbors at the table? No, sweets rouse all senses, evoke emotions!
• Standard advice: "No artificial sweeteners and fructose, they are
no less harmful".
Answer of addict: To live completely without the sweet taste is
impossible.
• Standard advice: "On holiday allow yourself a small piece of
junk foods".
Answer of addict: This is the limitation, and all the life becomes a
search for holiday.
• Standard advice: "Distract yourself with an interesting case".
Answer of addict: If I want sweet, escape is impossible, all thoughts
are only about it.

15
 So you see that all standard tips are based on self-deception or
willpower. And junk foods still remains a treasure...
In any case you feel unhappy and deprived. And in such way the life
is not sweet.
The real way out is to reduce the interest to sweets and junk
foods. Make your brain not to offer it to you. So you will simply DO
NOT WANT sweets and junk foods.
Fantastic?
You will soon learn how to do it. You can go directly to page 28.
But at first it is better to discover the origin of your addiction.

16
 Junk foods as a cultural stereotype
In fact, your real nature hasn’t inherent necessity to absorb sweets.
For delight and health it is enough to eat vegetables, fruits, cereals, cheese,
and all these with the simplest culinary processing or even without it.
All sorts of excesses in eating is a tribute to the culture, art and
history. But the aim of art is to raise your soul. And if it does more harm
than good, it is not a pity to refuse it.
The body will appreciate.
But the mind... It will cry: Give me my sweet junk foods!
The desire for junk foods is not a real need, but only a habit. It lives
in your head.
This habit is formed primarily by your parents and relatives. A huge
role plays grandma, who pampers and coddles a grandchild in every era
and every country. She stores for him cakes and candies, and is happy
when the child eats well and much. In this way your environment transmits
you the stereotype: "To eat sweets = to be loved". Mass media helps in
this. Please note – all of this is happening around you!
Let's see how they do it.

17
18
What stereotypes were transmitted to you?

19
 Sweets as "We'll rescue you!"
In ancient times people presented sweets to homeless and poor
children during celebrations. In fact, sweets are the most caloric food, and
it was a real blessing for poor child to gain a little fat in his body,
especially in cold season. But the present-day child growing in prosperity
and warmth does not need kilos of sugar!
During the wars the main value is the food: a piece of chocolate can
save a life. Every nation had a war in its history. So since historical times
our ancestral memory dictates us a tradition to bring chocolate and sweets
for kids. Remember the Christmas gifts with two clementines and a bag of
candies. Why not the opposite? From a reasonable point of view, it would
be much better for children, if you give them a bag of clementines and no
candies at all!
But common sense often surrenders in front of imagination and
emotions. And sweets continue to have a strong emotional aspect, continue
to be a cultural stereotype: "give the best to save and protect children, give
them sweets!". To eat sweets means to feel protection and safety.
A reflex is formed: "Do not feel safe? Eat!" And even at the
slightest stress you are looking for candy, wanting to be in security of the
parental home, to get a family support, to be rescued...
But in fact, an adult person can protect himself in another way.

20
 CONSEQUENCES – AT PAGE 48:
HOW DIFFICULT! SUPPORT, WHERE ARE YOU?

21
22
 Sweets as "You're so sweet!"
Sweet gifts are traditional on February 14: it symbolizes sweet
moments together. Sugar metaphors can express wonderful emotions –
delight, admiration, love. These emotions are pleasant to the taste as sugar.
"Sugar lips", "sweet dreams", "sugar baby"… One of the meanings of
the word "sugar" in Сambridge dictionary is «a friendly way of talking to
someone that you know». Comparison with sweets is considered flattering
for women. Be nice – be sweet. Be sweet, be pleasant.
"My honey", "you're my bun", "sweetie"... These words are often
addressed to children. But does the girl at the photo really need so much
candies? No, it's just an idea of the photographer. Sweets are not your true
need, by a whim of grown-ups who wanted to be touched by your nice
appearance. Just a cultural stereotype.
When grandma was more touched by you – when you eat pancakes
with maple syrup or when you eat celery?
A reflex is formed: "Eat to feel admiration and love."
But in fact, an adult person can receive and give love in another way.

23
 CONSEQUENCES – AT PAGE 52:

I DO NOT LIKE MYSELF. LOVE, WHERE ARE YOU?

24
 Sweets as "Let's have fun!"
In childhood you were welcomed with sweets at your birthday. In
honor of you a big cake was baked. Parents bought chocolates,
marshmallows, wafers. Guests brought sweet gifts.
Sweet means: "You have a feast!"
And if it is the holiday – you're celebrating and having fun. It is a
good mood, light emotions. Balloons, confetti, gifts, fancy dresses – how
cool! Celebration means no problems, everybody are carefree, playful and
good to you. You are truly happy – and you see sweets and eat sweets.
This relationship is strong, and now comes the backlash: you see
sweets – and you are truly happy. It brings you a feel of holiday,
carelessness and fun. Problems recede for a moment. The mood at the
moment is improving. It happens when you are a child yet, and you repeat
this little holiday again and again.
Of course, another problem comes after this – your overweight and
gigling at school. This makes you shamed and sad, but you already have a
well-known way to improve mood: to eat sweets and forget about
problems! This beautiful scheme is working and in adult life as well...
A reflex is formed: "Sad? Eat!"
But in fact, an adult person can cheer up in another way.

25
 CONSEQUENCES – AT PAGE 50:
SICK OF ALL! JOY OF LIFE, WHERE ARE YOU?

26
27
 Sweets as "You deserved it!"
Very often in childhood sweets become a reward for good deals. Was
clever in school? – take a candy! Helped mommy? – take a candy! Eat
well? – take a candy! You have satisfied your surrounding – so you can
take sweets as gratitude. And if you behave badly – you will remain
without sweets.
So there forms a sense: a sweet taste is equal to reward, a candy is
equal to words of recognition. Instead of the energy of respect, the child
gets energy of calories.
To award children by sweet is the fastest and the most cost-efficient
method for parents. It's much harder to bring son or daughter to the cinema
and to invent a prize especially for them. Parents have not enough time for
this, not enough desire, not enough mind.
And the strangest situation is when a child gets a sweet reward for the
fact that he eats well. "Eat for Mom, eat for Dad", not to offend anyone,
and then eat a candy. Then, in adulthood, this person eats a lot to feel
internal approval, and of course he awards himself with sweets if he
behaves well.
A reflex is formed: "Well done? Eat!"
But in fact, an adult person can reward himself in another way.

28
 CONSEQUENCES – AT PAGE 46:
I DID A GREAT JOB! REWARD, WHERE ARE YOU?

29
 Sweets as "Do something!"
When parents don’t want to get a child under their feet, they give him
a plate of biscuits and turn on a TV. This nice and easy activity is able to
occupy the child for a long time. He quickly realizes this ease and
pleasantness, and strive to repeat it. Especially since his mother is happy in
this circumstances.
In another day the child is left home alone and doesn't know what to
do with himself. He aimlessly wanders around the room in boredom, and
then comes to kitchen to chew something. The habit forms quickly...
Very seldom parents teach children what to do in a free time at home.
School lessons, walking with the dog and home cleaning in the weekend –
this is all. But there is a lot of free time. And if the child has no interesting
hobbies, if he is too lazy for drawing and reading, if nobody told him about
interesting occupations – he is left alone with the emptiness.
His healthy human nature asks for action. And the food is the lightest
and pleasant action.
A reflex is formed: "Bored? Eat!"
But in fact, an adult person can occupy himself in another way.

30
 CONSEQUENCES – AT PAGE 54:
HOW BORED I AM! INSPIRATION, WHERE ARE YOU?

31
32
 This is the way how conditioned reflexes produce.

This is the way how psychological dependence forms.

This is the way how food addiction appears.
But in fact this all are only cultural stereotypes, which are irrelevant
personally to you!

Why should you suffer just because of the fact that

long-long ago grown-ups foolishly instilled you wrong habits?

33
34
Let’s correct the situation! Let’s change reflexes!

35
 CHAPTER I I
The POWER of INSTINCT
and the SHUT-OFF METHOD
All stereotypes sit not anywhere – but just in your mind.
But how can we make your brain to refuse from offering you junk
foods? Without a struggle between desire and willpower, without
persuasion and limitations, but easily and WILLINGLY?
Let us remind you about great Russian scientist Ivan Pavlov, who
was awarded by Nobel Prize for his works on the physiology of digestion.
His theory consists of the following.
When human being (as well as any animal) gains life experience,
special associative relationships are established in his cerebral cortex. For
example, in our case: "sweets = fun and pleasure". A habit is formed in
childhood and is supported in adult life.
To break this connection, you need to develop another relationship in
cerebral cortex, just the opposite: "sweets = displeasure".
How to remove a conditioned reflex?
To develop an opposite reflex.

36
37
Pavlov's famous experiment on conditional reflexes

38
 How to replace one reflex to another?
To apply to unconditioned reflexes. They are stronger.
One of the strongest reflexes is reaction to pain. An easy pain is
enough to cause the brain to enable the protection reaction – because the
main task of brain is to keep the body unharmed.
Your conditional reflex "sweets = pleasure" was formed by your
surroundings, mass culture, self-experience. It differs in different people.
Ask ten women what situations make them to eat sweets, and you will hear
different nuances: quarrel with husband; trouble at work; controversy with
children; ugly reflection in the mirror... The reasons of food addiction are
similar, but unique in every case.
But the pain is the same in different people. Clicking of the wrist
causes exactly the same reaction.
The unconditioned reflex is based on primitive, elementary feelings.
It has nothing from civilization, nothing from culture, nothing superficial.
It is embedded directly into the central nervous system, bypassing the
intellect. People from different social groups, from different cultures feel
the pain exactly in the same way.

That is why the SHUT-OFF Method is effective in 100% of cases. It does

not depend on age, education or cultural level.

39
 This is a simple and great way to get rid of food addiction.
Elegant and impeccable from the point of view of psychology and
physiology.

40
 The SHUT-OFF Method
The wrist is one of the most sensitive places of the body. There is
well detectable pulse. And there are a lot of receptors, which are the first to
alert the brain on danger.
Slip on a thin rubber band on the hand, and every time you want
sweets, click yourself on the wrist.
That is how to combine the notions of sweets and pain.
The brain does not want the body to feel pain. It will by all means
avoid situations of pain for the body. In our case, it will by all means avoid
thinking about the sweets.
In three days you will notice that YOU THINK ABOUT
SWEETS FAR FEWER.
When you put sweets and other junk foods in the field of
"dangerous", your brain VOLUNTARILY refuses from it! And avoids
signal issue "I want sweets".
The first days you will use the SHUT-OFF Method very often. Then
you will need this less and less. Fi-nally you will still remember that once
upon a time you had love to shiver with candies, but the emo-tional
dependence will leave you.
This is freedom from junk foods. So easy that it's hard to believe?

41
42
 Ordinary elastic rubber band for money can be taken from any cashier
in the supermarket. Wear it until the times when you get rid of food
addiction. Wear it in recurrence.

43
 Your surrounding and sabotage
If you passed through diet, you know how your surrounding can
behave. " Please eat one piece of cake; nothing will happen with you after
a single piece!"
Sabotage from your relatives, friends and co-workers is a trouble and
obstruction. Instead of helping you to get rid of bad habits, they will surely
keep stereotypes like following: "Holiday means a cake!" and " Celebrate
Friday by cocktail and pizza!"
If you are going to an event where you can meet desserts, use the
SHUT-OFF Method in advance to lose a desire to taste something.
They strongly suggest you a piece of cake? Quickly use the SHUT-
OFF Method! It will attract attention of the saboteur and he will forget
about his cake. And you will get a chance to organize fascinating
conversation about psychology and physiology instead of mindless
absorption of sweets.
Fortunately, SHUT-OFF Method is so scientific and unique, that
saboteurs just have nothing to protest. Most often they try to use it, too,
being intrigued.
By the way, using this technique it is possible to wean from junk
foods even little children.

44
 Make a list of situations in which you are drawn to sweets and
other junk foods.
On average, in half of cases your surrounding tempts you and you
give in, agreeing to take this external temptation. In second half of cases
there is an internal disharmony which you try to drown out by eating.
Create a plan of actions in each of these situations. As practice shows,
in these circumstances the mind is absent, but a clear algorithm rescues
you, allowing to act automatically.

45
 CHAPTER I I I
WORKSHOP: LET'S PRACTICE

46
Eating on the run

All day you wander

and have no time to eat. The body and brain spend a lot of energy and ask
for a quick carbohydrates for recovery. You want donuts and sweet coffee,
and hey, here is an eatery down the road! Fast food network prospers in
big cities not by chance: in a high-speed rhythm of life people want to
catch something on the run, not looking up from deals. And the temptation
is great – just re-member the smell of fast food! Unaccounted doughnuts
are deposited in fat, especially if you are driv-ing, instead of jumping on
the escalators.
So do the following.
• Shut off the desire to eat a doughnut or a hamburger.
• Drink water.
• Go to the nearest grocery and buy fruits (and a bottle of water to
wash fruits and eat it immedi-ately). Or buy a piece of cheese with cereal
bread.

47
 • Next time when you hit the road, prepare a supply of proper food. A
pack of cheese fits even in a clutch, not to mention the trunk.

48
 Meeting friends

Do not eat only in order to make a company to somebody. Even if

this is your best friend of childhood with whom you fraternally divided a
lot of grandma's cookies.
So do the following.
• Shut off the desire to order a dessert or a sweet cocktail.
• Take the most delicious fruit tea or a luxury cappuccino with
cinnamon (without sugar) and carrot chips.
• Tell your friends about the SHUT-OFF Method. Surely they also
have bad habits, which they want to get rid of. Besides, it will give you
one more interesting topic for discussion on psychology.

49
 Office party
Office parties are organized either because of boredom or maintaining
corporate relations. Of course, you have no need to break away from the
team. Colleagues decided to order a pizza? Great! They are welcome!

So do the following.
• Shut off the desire to eat a piece of baking with mayonnaise, it has
nothing useful for your body.
• Send a messenger to the store for bell pepper, olives, cheese and
tomatoes for you. Tell your colleagues that greedy manufacturers put too
less tasty topping to pizza, but you prefer only topping!
• Enjoy vegetables and the company of your colleagues.

50
 Guests and holidays
Great feast meal on a holiday is a tradition of all nations. Birthday,
marriage, Christmas, Thanksgiving day… These are the days when tables
need to burst with viands, with the obligatory gorgeous cake in the final.
Now some feasts are held in the form of a buffet with free movement, and
it’s better for you. But sometimes you must sit at holiday table all day
long.
Usually it is so bored to sit that all you can do is eating. In ancient
times of famine it was justified: only on holiday people got the opportunity
to treat themselves with something delicious. Now this need is outdated
(after all any food you can get at any time), but feast eating remained.

So do the following.
• The main problem is that you are mentally prepared to feast sweets
and pastry. According to the principle: “It's the holiday, there fatally will
be cakes, and I will fatally taste them”. Catch yourself in these thoughts
before the meal, and immediately shut off them.
• Shut off the desire to taste all the dishes, including desserts. Tell
yourself: all of this is an outdated tradition, archaism. You're a modern
person; you can get any food you like at every moment, so the holiday is
not a reason to pig out.

How to entertain yourself, when everybody continues to eat?

51
• Ask to look at host's family photo albums.
• Offer to sing in chorus.
• Bring a board game and find someone to play.
• Go to admire the host's interior and souvenirs on the shelves, ask to tell
the story of their origin.
• Feel free to say: "Oh, I have already no space for the piece of cake;
everything is so tasty!”
• If the host would insist – ask him to wrap up this piece of cake with you.
Feed the cake to someone who will not be harmed by it, for example, to a
poor beggar in the street: so you still take a good deed.

52
Shopping hungry

Do not go shopping when you are hungry. Here comes the fastest
appetite – because of wafers and éclairs in every corner. Especially
dangerous is the situation when the pastry department smells with freshly
baked scones.
So do the following.
• Make a shopping list in advance, act according to the list.
• Shut off the desire to buy sweets, pastry and other junk foods.
• Buy beautiful fresh fruits and vegetables.
• If you really want to touch, to buy and to carry a scone, - do it. Then give
it to someone who will not be harmed by it: so you still take a good deed.

53
 Vacation “all inclusive”

Many people perceive vacations as a rest not only from the work, but
also from any rules and limitations. The most tempting is the system "all
inclusive": vacations turn into a continuous feast. You come back with
overweight.
So do the following.
• Try not to take vacations "all inclusive". Take a breakfast in hotel,
enjoy your dinner in the city, eat vegetables in the evening.
• Shut off the desire to taste vernacular sweets and pastries. Every
territory is also full of miracles based on fish, cheese and fruit.
• Be careful with alcohol.

54
 Watching TV

Very often people try to combine these two pleasures – eating and
watching TV. But actually, eating in front of TV-set is pointless. If the plot
of the film is interesting, you don’t feel the taste of your food. Besides, the
feeling of saturation is delayed and food is not absorbed well.
So do the following.
• Choose a truly "delicious" film.
• Shut off the desire to take a piece of food during watching TV.
• Take the dumbbells and do exercises for hands, legs and press in front
of TV. Exercise gives not less endorphins than sweets. Bonus: the more
muscle, the faster it burns fat. Extra bonus: inspired by the plot of the film,
you can do more exercise than planned and more than would do
consciously.

55
 P.M.S. (premenstrual syndrome)

When you have your period, you can become bloated and bitchy.
About a week before many women start coming aggressive or sad. Then
the gluttony comes: the body prepares for possible pregnancy and wants to
prepare.
So do the following.
• Surrender: let the body be prepared. Yeah, a few days eat more than
usual, it’s not a question. Choose slow carbohydrates (cereal, pasta
durum), low-fat cheese, fish, fruit.
• Periodically shut off the desire for sweets.
• Consult your doctor to pick up medications that reduce the
symptoms of P.M.S. For example, magnesium well help not to lash out at
people and to reduce craving to sweets; a slight diuretic will remove water,
which spoils the volume of the body.

56
 Food as a reward
You finished the project, defeated a rival, passed an examination, and
now want to celebrate it. Historical mentality tells you that a holiday is
definitely a food, a lot of tasty food.
Even after a standard working day you want to reward yourself, and
often the only joy that comes to mind is to eat well. Especially if you had
no time for eating during the day, and now you have a free evening.
Even worse is the situation when the work does not bring you any
pleasure. Uninteresting profession, low wages, bad team, tiresome boss...
To go to work in this case is a torture, an incredible effort. Of course, it is
doubly necessary to award yourself for such sacrifices.
So the supper becomes the main meal of the day. But in the evening
the metabolism slows, and eventually the "reward" brings extra weight.
So do the following.
• Every evening shut off the desire to eat sweets, pastry and junk
foods, until this habit will not disappear.
• The largest part of your day food must be eaten in the morning and
lunch time.
• Boast of your professional achievements in front of your friends or
family, tell them about your work!

57
 • Come up with a different reason to go to work every morning
besides the necessity of survival. For example, to practice your sexy gait
and mysterious smile.
• Reward yourself at the end of tasks and projects: buy yourself a
dress, a ring, a flower – any pretty thing. Well done, girl!
• Try to reflect philosophically on the idea of the festival since the
first meals in honor of gods. The basic meaning of them concluded not in
the absorption of food – but still in exclamations of joy, happiness and
gratitude for the opportunity and good fortune.

58
 Fear, anxiety, confusion
Any unexpected situation can be frightening. You are afraid that you
can't cope with difficulties. You are scared that you did something wrong
in the relationship and now everything is lost. You afraid to stay without
money and shelter. It is dreadfully to have a serious illness. It is horribly to
look forward. The boss calls you with rude comments on your project –
and now you immediately want chocolate and to go to mom.
Don't know what to do? "Anybody save me!" In such a situation
children call on the power of the mother. Even babies call for mom. And
mother does not make the difference if the baby is crying of fear or
hunger, and feeds him. A reflex is formed: scared – eat! If you want a
protection, the food gives protection.
A full tummy gives temporary sense of safeness. To eat "for store" is
the animal instinct in case of hard times: stomach is filled, ergo this
organism can live further, not die.
To postpone the case because of the fear of beginning is a common
cause of weight gain: "I shall start, but at first I shall eat and gain
strength". So the person has several meals while going with the spirit.
Feeling guilty about overeating – it's scary, too. Violation of the diet
makes panic. And when you are scared, you want to eat more for sense of
safeness. The circle is closed, the exit is difficult.

59
 So do the following.

• Shut off the desire to eat in fear.

• Breath: deep inhale, slow exhale until you feel better.
• Go to the psychological forum to get support.
• Write down all your troubles and all the possible consequences of
the frightening event.
• Collect online maximum information on the subject of your fear,
because forewarned is forearmed.
• Make a plan of action: break the big task into small and manageable
parts. Stop chasing thoughts and act strictly according to plan.

60
 Bleak shaggy dog story
A long bleak life...
Prolonged depression... Minor conflicts at home; endless quarrels
with mother; naughty children... Squabbles at the office, criticism from the
boss, not enough courage to quit all this, because it's so hard to find a
job… Divorced for many years, but never found another man, and the
previous one was a slacker without any profit... You can’t rely on
anybody, but only on yourself. You have to be nice with strangers, but at
home you want to be rude to parents, to yell at children. So hard... And the
end-edge is not visible.
Life seems to be unfamiliar, as though you live in a bad dream. Your
main emotion is sadness.
Where're your bright days, where's your holiday? Nowhere. The fun
has no place in such a difficult life.
You just want to forget. Usually alcohol and food are chosen for this
purpose.
Endorphins, “happy hormones” could be easily got from food. Food
becomes the only pleasure. Sweet taste and a pleasant heaviness in the
stomach entertain a little and distract from the real problems.
So do the following.
• Shut off the desire to comfort yourself with food.

61
 • Consciously start to study obtaining physical pleasure every day:
bath with foam, good sleep on a beautiful bed linen, pleasant stretching.
Pay attention to the body and look for lovely feelings.
• Move more to produce endorphins.
• Reflect on the theme of responsibility: who owns the responsibility
for your life, who drives your life – you or somebody else? Is it possible to
choose a more proactive position and change the rules of the game?
• Ask psychologists to work on your self-esteem.

62
 Unhappiness in love
The need for sweets often indicates loneliness and lack of love.
Internal emptiness needs to be filled.
If it is impossible to satisfy romantic and sexual desires, it requires
compensation. So a substitution appears: the enjoyment of intimacy is
replaced by enjoyment of food. Ice cream is almost a kiss.
This often happens after a breakup with a beloved one, after the loss
of love: women are rapidly gaining weight. And on the contrary – feeling
of love and eroticism allows women effortlessly throw off their extra
weight.
Girls who have a rude mother and an indifferent father early learn to
seek the consolation in sweets. Parents would be worth hug and kiss the
daughter, comb and dress her, admire this lovely Princess. But very often
instead of this she feels like an orphan... Loneliness accompanies her from
childhood and is familiar to her in future because she just doesn't know
how to be loved.
In fact, this girl needs not sweets but tenderness and care. "Where are
you, loving people with sweet gifts who rejoice that I live, who consider
me their wonderful sweet girl?.."
So do the following.
• Shut off the desire for sweets.
• Make a little meditation in bedtime. Mentally look inside yourself
and find a source of white light – a supernal light of love, which is in every
person, in all of nature. Feel unity and harmony with the world. Fill
yourself with this light, radiate it to other people, warm and illuminate
them. Become the conductor of supernal light.

63
 • Find someone who is weaker than you are: old woman, a neighbor,
a nephew. Make something for them; find a way to make them happy.
• Get acquainted with new people, talk online, smile to passers-by in
the street.
• Write down 100 qualities of your ideal sweetheart and go looking
for him. Because he's also looking for you.

64
 Boredom and idleness
Sometimes the world becomes tasteless. Paints are lost; there are no
interesting ideas, perfect vacuum of impressions.
Somehow a lot of free time appears: the nearest event is still far away,
but right now you have nothing to do.
he excitement and enthusiasm in work are a joy for many people, but
when there is a break or the end of the project – a feeling of emptiness
comes. The emptiness needs to be urgently filled by something.
So you start to look for any taste, any case... The most simple, easy,
quick, effective action is to eat. The taste of the food can entertain you.
The drawback of impressions from the outside is replaced by the
impressions in the abdomen. Using food you can briefly dispel boredom
and fill your temporary emptiness.
To wander in idleness, to look in the fridge out of boredom, to smear
butter on bread with jam and chew it just to kill time – isn’t it a pity to
spend your precious life in such a way?
So do the following. Urgently occupy yourself.
• Shut off the desire to eat out of boredom.
• Open the fridge and see whether it is necessary to clean it and throw
in the trash something spoiled.

65
 • Do 30 sit-ups and 30 push-ups.
• Come up with 5 desires that you want to fulfill this year.
• Perhaps the curtains in the kitchen need to be washed?
• By the way, the permutation in the house gives a new experience for
a long time.
• Do you already know what fashion trends in clothing are expected
in the next season?

66
 CHAPTER IV
WHAT TO DO NEXT
So, acute symptoms of food addiction are removed. You daily shut
off the craving for sweets and junk foods, and you're feeling better.

Now than you are almost free and calmed down a bit, so keep
working on the situation. Day by day it will be easier to switch to a healthy
lifestyle without food addiction and nutritional breakdowns.

67
 Correct your eating habits
• No Breakfast >>> Good breakfast: porridge, cereal, fruit, nuts, eggs,
cheese.
• A modest dinner and a hearty supper >>> It should be opposite: a
hearty dinner and a modest supper.
• You have to tolerate the gap between meals >>> Eat 5-6 times a
day, have small portions every 2 hours, don’t have time to get hungry.
• Eating before going to bed >>> Eat no later than in 3 hours before
bedtime. If you feel hungry you can drink a protein shake or a bit of
yogurt.
• You eat bread >>> Eat bran: it’s very tasty and good for digestion.
• Eating for company >>> Do not eat only in order to make the
company to anyone.
• Long feast meal >>> Occupy yourself with something.
• The combination of pleasures (food, reading books, watching
television, computer) è Divide these occupations.
• Fast food >>> Learn to bypass public catering. If you really love
some catering network, sit there, enjoy the atmosphere, drink coffee
without sugar. All this is enough for fun.
• Food on the move >>> If you want to eat when you rush on the city,
eat a banana with milk, a grapefruit, a piece of cheese or several nuts.
• Drink water at any opportunity, find it everywhere: came to bank for
affairs – go to water cooler, etc.

68
 Increase your serotonin level
Serotonin in your body is responsible for feelings of happiness, joy and
peace. When serotonin level is sufficient, the body's need for sweets is
greatly reduced. Here are the ways to hold it at a good level:
• sunlight (or solarium);
• adequate sleep (7 hours or more);
• physical exercise (30 minutes a day or more);
• a bowl of hot oatmeal for breakfast.

Find harmless sweets

Sometimes the brain and the body require glucose. As usual it must be
fruit and dried fruit (apricots, apples, prunes). In case of emergency it may
be honey, marshmallows or bitter chocolate (70% cocoa). But only in the
first half of the day.
Keep a sachet of vanilla on the desktop: this scent creates the feeling that
life is sweet and beautiful.

Decide the question of sugar substitutes

Many people (and even specialists) consider this acceptable: for example,
such famous nutritionists as Dukan and Montignac. On forums dedicated
to their diets you can find a lot of recipes with sugar substitutes without
increasing caloric intake.

69
Learn to distinguish hunger and appetite
Hunger is the physical desire, appetite is psychological one. Hunger
increases gradually – the appetite comes suddenly when you see something
delicious or experiences a negative emotion. Hunger will accept any food
as satisfaction – appetite prefers only particular. After satisfying your
appetite you almost always get a sense of guilt…
Satisfy your hunger. Shut off your appetite.

70
 Become an example for children

Do you have your own children or nephews? Or will have? Do not

repeat the mistakes of your parents; cultivate at your kids a correct outlook
on food. Protect them from grandparents and aunts who strive to stuff
them with sweets and sugar with the words "All children love sweets!" and
"There is no harm of one candy!"
Teach your child to enjoy healthy food, to be safe with healthy food,
to feel rewarded and respected with healthy food. Love him when he eats
healthy food.
You know, when you play the role of the teacher, you force to learn
by yourself.

71
 Consult with psychologists
Fortunately, the SHUT-OFF Method is successful in removing food
addiction caused by any psychological reason: fear, helplessness, shame,
anxiety, despair, resentment at the husband, resentment at the mother,
confusion, boredom, remorse, disappointment, depression, jealousy, envy,
irritation, anger, guilt, helplessness, abandonment, loneliness, fatigue,
sadness, emotional pain.
But the fact is that in addition to food cravings these reasons cause
other problems: decline of self-esteem, sexual disorders, difficulties in
career and in relationships. So they still need to be clarified.
Take care of your mental health. There are many online resources
which will help you. Even the lack of money cannot be an excuse, because
there are forums where the best psychologists will work with you
absolutely free in a public online mode.
Most people with overeating suffered from abuse from adults, from
violence and indifference. Deal with the emotional trauma which forced
you to overeat. Deal with your self-assessment, which did not allow you to
be beautiful and desirable. Deal with the borders you wanted to build
between yourself and others.

72
 Improve your mood
• Undertake creative occupations. Half an hour of drawing or
painting mandalas a day – and now life is full of creativity and spirit.
• Start to study esoteric. The more meaning you see in the spiritual
life, the less you are drawn to food addiction and other physical excesses.
Meditation, reading uplifting literature, melodious music will fill your with
high vibrations, saturating the soul.

73
 • Take yoga classes. It is very easy and suitable even for non-athletic
girls. This excellent physical activity is available with any weight. There
are no fast movements – only pleasant stretching, soft flexibility,
interesting exercises. Your soul comes to balance, and the body begins to
rebuild in its best way.
• Don't reject antidepressants. All hands on deck in the office or at
home? Use sedative herbal tea, if you do not like pharmaceutical
chemistry. And stay cool.
• Do not lean on alcohol. First, alcohol is incredibly a lot of calories;
second, it weakens the mind and allows you to fall in food addiction; third,
it reduces the production of serotonin.
• Take vitamins: omega 3, vitamin B6, folic acid, magnesium
successfully reduce stress.

Love yourself. When a person loves himself –

his body takes a perfect shape and weight.
You are inherently beautiful, like nature itself.
And the ability to cultivate this garden
flourishing and delightful is in your hands.

Dear friends! If you liked the idea of the book, please write your review! Let other people also get to know this easiest and
clever method!

74
 Table of Contents
Chapter I. Food Addiction is a COMMON THING
JoJo Effect
Emotions, emotions
Eating: what is it for you?
Classic fighting methods: why they don't work
Junk foods as a cultural stereotype
Sweets as "We'll rescue you!"
Sweets as "You're so sweet!"
Sweets as "Let's have fun!"
Sweets as "You deserved it!"
Sweets as "Do something!"
CHAPTER I I. The POWER of INSTINCT and the SHUT-OFF method
How to replace one reflex to another?
The SHUT-OFF method
Your surrounding and sabotage
CHAPTER I I I. WORKSHOP: let's practice
Eating on the run
Meeting friends
Office party
Guests and holidays
Shopping hungry
Vacation “all inclusive”
Watching TV
P.M.S. (premenstrual syndrome)
Food as a reward
Fear, anxiety, confusion
Bleak shaggy dog story
Unhappiness in love
Boredom and idleness
CHAPTER IV. WHAT TO DO NEXT
page 28

75
Table of Contents
Chapter I. Food Addiction is a COMMON THING 5
JoJo Effect 8
Emotions, emotions 9
Eating: what is it for you? 10
Classic fighting methods: why they don't work 15
Junk foods as a cultural stereotype 17
Sweets as "We'll rescue you!" 20
Sweets as "You're so sweet!" 2
Sweets as "Let's have fun!" 25
Sweets as "You deserved it!" 28
Sweets as "Do something!" 30
CHAPTER I I. The POWER of INSTINCT and the
36
SHUT-OFF method
How to replace one reflex to another? 39
The SHUT-OFF method 41
Your surrounding and sabotage 44
CHAPTER I I I. WORKSHOP: let's practice 46
Eating on the run 47
Meeting friends 49
Office party 50
Guests and holidays 51
Shopping hungry 53
Vacation “all inclusive” 54
Watching TV 55
P.M.S. (premenstrual syndrome) 56
Food as a reward 57
Fear, anxiety, confusion 59

76
Bleak shaggy dog story 61
Unhappiness in love 63
Boredom and idleness 65
CHAPTER IV. WHAT TO DO NEXT 67
page 28 36

77