Download Going for the 3 Increases

Beating the Buffet Trigger
Going for the 3 Increases: Increase in Health, Increase in
Happiness & Increase in Energy
Strategies for
Success in Weight
Management
By: James J. Messina, Ph.D.
The Buffet Trigger
can’t resist all that you see
 U-u are in a battle of wills here
 F-forget that diet this is …..
 F-food the kinds you love and crave
 E-enjoy yourself you deserve it
 T-try me-I am bound to beat you
 B-betcha
I came, I saw, I conquered
Buffet’s are a challenge for novices at the
Balanced Lifestyle
 There is an implicit message here: You
paid for it so eat it. All of it!
 The excesses of our conspicuous
consumption are most evident at a Buffet
 The tip of the food pyramids are ever
present, ever tempting, ever covetous of
your mind, will, & spirit

I came, I saw, I conquered
You can change all the BAD about Buffet
to all the BENEFITS
 You can change the sense of being
BEATEN by the Buffet to having BEAT IT
 You can come away from a Buffet not
BROKEN but a BETTER person for the
experience

I came, I saw, I conquered
 Keeping
in mind the two food
pyramids both the USDA & Willet
you can face the challenge of a
Buffet and Defeat that Trigger
 You can Beat that Trigger and hold
your own against such a bodacious
opponent
Rules of the Road in Beating the
Buffet Trigger
Take a walk around the entire buffet and
scope out what is being offered
 Look for all of the “tip of the pyramid”
items: sweets, fats, potatoes,white
breads, pastas, starches, dairy products,
red meats
 Look for all of the bases for your healthy
food plan: vegetables, fish, chicken,
beans, fresh fruits, fresh oil based salads

Rules of the Road in Beating the
Buffet Trigger
Once you have scoped out the buffet
proceed to fill your first of two plates:
 Plate one: pile high with a fresh
vegetable salad which is olive oil base,
pile …so high that it looks like you are
gorging yourself on the offerings of the
Buffet --- once done with this ample
serving go back for Plate two

Rules of the Road in Beating the
Buffet Trigger
Plate two: pile high on this dish with
loads of fresh raw or steamed
vegetables, & small portions of fish,
chicken or protein foods
 DO NOT EAT OR SELECT: any of the
items on the tip of both pyramids for plate
one or two
 Drink water, ice tea, or coffee only
 Preferably water at least three glasses

Rules of the Road in Beating the
Buffet Trigger
After you have consumed your salad
plate and vegetable and protein plate and
finished your three glasses of water you
are ready to go for the SWEETS
 Get the smallest plate in the buffet line,
preferably the small vegetable dish or
bread dish
 Have fun and take three spoonfuls of the

Rules of the Road in Beating the
Buffet Trigger
Start by having fun, relaxing, and
enjoying the experience
 Stop worrying about over indulging
 Stick to your plan it will work for you
 Stay away from the TIP items and you
will be victorious over this trigger
 Satisfy your hunger and then…
 Stop eating

NICE GOING
Reward yourself once you leave the buffet
with:
 Sincere positive self-assessment
 Solid belief in your ability to overcome
such triggers in the future
 Self-affirmation of your determination
 Self-Nurturing for your efforts, creativity,
& successful efforts in beating the buffet
So You Beat it… Can You do it
again? Yes! Beat the Buffet Trigger!
Often we fear that which has beaten us in
the past even if we succeeded in beating
it once or twice
 Fear is the root of the trigger
 Fear is giving power to the trigger which
it doesn’t deserve
 In beating the buffet you have depowered it for all time, if you did it once
you can do it over and over…so go for it!
