Lets face it, if you think your will power sux, the last thing you feel like doing is reading a long winded book about it, full of theory, full of B.S. with the author going around in circles and circles just so the book looks more important than it is.
Keeping this in mind we will keep this introduction and the rest of this book, short and sweet and full of meat (sorry to the vegans for my little saying).
This book is about making weight loss a priority, getting in the right state of mind, setting up a structure where you are making correct decisions on a daily basis – step by step.
It’s not a magic cure, it’s not a diet.
It’s not some magic exercise routine, some magic piece of equipment that gives you 6 pack abs by using it 10 minutes a day.
We don’t give you the latest pills to buy, the fanciest supplements or protein powders.
Losing weight is like most things, wether you succeed or not takes place in that space in between your ears – your brain.
You already know all you need to know about losing weight, this book will just help you with a few simple techniques to get you headed in the right direction.
Anyway lets get into it
Contact us on the contact page if you have any questions
Why your will power sux
We have a limit of Will Power available
There have been studies that have shown that we may have limited will power. That like our muscles, will power gets fatigued, see below for one of the experiments.
The Chocolate and Radish experiment
Back in 1996 Psychologist Roy Baumeister conducted an experiment that suggested human beings have a limit of will power at our disposal.
In other words will power gets depleted, if you use will power, self control in one part of your life you may not have enough for another area of your life.
Here is a short version of the experiment
So how do we overcome this lack (limit) of will power to achieve your goal to lose weight?
1/ Make Weight loss a top priority in your life
2/ Set up good habits so that you are not relying on will power
other reasons your will power might suck include
Lack of clarity
not enough reasons why you want to lose weight.
Tried too many different diets, some might have worked but you gained all the weight back and you are now fed up with trying.
Current frame of mind
Your will power can change very quickly, you might feel like you have no will power now but in a few hours even, this can change e.g. when you are tired your’e mind thinks differently and makes different decisions than while you are in a better state of mind.
Time of the year, e.g. birthday party coming up, christmas, easter or work party.
Too many other….
Too man other things going on in you’re life e.g. spending too much time at work, don’t have
enough time to eat letter known eat correctly.
Next we will have a look at replacing bad habits with good habits.
Breaking Bad Habits & Replacing Them with Good Ones
Bad habits are hard to break. We’ve all got them- maybe yours is that late-night ice cream treat or your tendency to sleep in when you should be at the gym. Starting good habits might be even harder.
It takes approximately 21 days to start a new habit, which might end up being the longest 21 days of your life. Even so, it’s essential that we take the time to examine our current habits if we want to lose weight.
You might be able to rationalise that second piece of cake, but your waistline can’t.
Let’s take a look at some of the most popular bad habits out there:
Skipping breakfast (and any meals, for that matter)- You might think that completely missing one meal will help you save your calorie allotment for that big dinner you’re having at your friend’s house, but this kind of thinking backfires more often than not. When we skip a meal, we slow down our metabolism.
Not only do we tamper with our body’s natural way of processing what we eat, but we’re also more likely to reach for foods that aren’t good for us for a quick blood sugar spike because we’re forcing ourselves into starvation mode.
When we skip breakfast, we’re denying ourselves food after a long night of fasting. We literally need to “break the fast” because 10 to 12 hours of eating nothing is a long time, even if we were asleep for most of it. When we eat breakfast, it gets the metabolism going.
Unconscious eating- It’s common for families to eat meals in front of the TV, but this actually encourages overeating. Reading the newspaper during breakfast can have the same effect.
Since when did eating become so boring that we have to find entertainment to distract us?
The next time you sit down for a meal, choose to sit at the table without any distractions. Also be on your guard while at a social event- lots of conversation while nibbling on treats can lead to overeating as well as making poor diet choices.
For more on unconscious eating, check out the book “Mindless Eating” by Brian Wansink.
Eating too quickly. It takes 20 to 30 minutes for the stomach to tell the brain it’s full. Give the poor organ a chance!
Not drinking enough water. By the time you feel thirsty, you’re already dehydrated. Being dehydrated makes us feel tired and hungry, which is a dangerous combination when it comes to making the right food choices.
Be sure to drink plenty of water throughout the day, as other beverages won’t hydrate you as well if at all- not to mention they’re full of calories.
Rewarding exercise with food. Exercise alone cannot sustain weight loss because it burns only a handful of calories. The next time you finish a good run, don’t reach for a doughnut- there’s a good chance you didn’t burn enough calories to cancel out what you’d be putting in.
Cleaning your plate. If you feel guilty leaving food on your plate, then you need to start taking smaller portions. What’s more, you should be letting your stomach decide when you’re full- not your eyes.
Not sleeping enough. When we don’t get enough sleep, we make it harder for our body to metabolise carbohydrates. This in turn causes our blood sugar levels and insulin to rise. When produced in excess, insulin encourages the body to store more fat.
Being tired also keeps us from making good food choices because we are more likely to reach for something sugary to give us a quick spike of energy.
Not managing stress well. When you’re stressed, your body releases cortisol. Excessive amounts of cortisol stimulate glucose production, and unused glucose becomes fat.
If this is a problem for you, you need to discover how to better manage your stress, or else cut out all of the stress in your life that you reasonably can.
Drinking too much alcohol. On top of the fact that alcohol is loaded with calories, it can also make us hungry because it lowers blood sugar levels. It also dehydrates the body which, as we already mentioned, can make you feel hungry as well.
Eating out a lot. If you find yourself swinging through the drive-thru every time you run errands, start keeping healthy snacks in the car.
Eating at sit-down restaurants on a regular basis can also sabotage your weight loss efforts because portions are usually large and food is typically designed to be more tasty than healthy. After all, who actually chooses what’s on the low-calorie menu?
Choosing convenience over activity. This pertains to how much you get your body moving during the day. Do you park near the entrance of a store or across the lot? Do you wash your car by hand or drive it through an automatic car wash?
Little things like doing the dishes by hand, taking the stairs instead of the escalator, and biking to the post office instead of driving might seem insignificant, but they do add up. Remember that fitness is a lifestyle choice- not a temporary solution.
Other bad habits we’re all familiar with include emotional eating, choosing prepackaged foods over actually cooking our meals, and grazing on snacks throughout the day. We need to start actively thinking about the choices we repeatedly make on a day basis and work to replace them with better ones.
If you can’t seem to drag yourself to the gym early in the morning, see if you can’t rearrange your schedule to accommodate that gym time later in the day. If you absolutely need dessert after dinner, try a healthier but equally delicious alternative like fresh berries dipped in low-calorie vanilla pudding.
To replace a bad habit with a good one, analyse what really matters to you most- losing weight or splurging on sweets- and realise that your long-term goals matter more to your physical and mental well-being than immediate payoffs. Stop making excuses.
Small Steps to Victory
Some people find it easy to make many changes to their lifestyles all at once in order to achieve weight loss. The rest of us need to take baby steps. In Japan, the word “kaizen” refers to the process of continuous improvement.
For most of us, self-improvement is a journey that requires several changes over a long period of time. It’s much easier to make changes in small increments because this way, we’re more likely to make habits out of them (remember how we said it takes 21 days to start a new habit?)
Likewise, if you’ve never jogged a day in your life, you can’t expect to jump on a treadmill and run an entire mile. It’s all about having realistic expectations and planning accordingly. If you love eating sugary foods, you can’t expect to completely omit them from your life.
It’s the same concept as quitting smoking- you need to wean your mind and body off of the habit gradually. As we mentioned in chapter 1, an all-or-nothing attitude is counterproductive to your weight loss efforts.
If you overwork yourself, you risk demotivating yourself and possibly even hurting your body.
Let’s take a look at a few examples of how we can practice the Japanese concept of kaizen in our weight loss efforts.
Goal: Run for 30 minutes every other day.
1) If you don’t usually run during your workout routine, you’ll need to start with walking. Walking is an efficient form of exercise provided you can keep your heart rate up, so don’t think that walking is any less of a workout than running (especially if that’s all you can do). Go for a 30-minute walk at the same time you plan to eventually start running.
2) Once you’ve become comfortable with walking for 30 minutes at a time, start jogging a few times during every walk. Start with a slow jog. Eventually, you will be able to jog the entire 30 minutes.
3) Now you can start running. Remember to take it easy when you need to- there’s no need to compete with the person on the treadmill next to you!
Goal: Eat the recommended serving amount of produce.
1) Start replacing your sugary snacks with an apple.
2) Try replacing your morning bowl of cereal with a fruit smoothie. Feel free to sneak a couple of baby carrots in there (you won’t even taste them!)
3) Include a side salad with your main course every night for dinner.
4) Replace the iceburg lettuce on your lunchtime sub with baby spinach. Also consider adding tomato, onions, and/or green peppers. You might even replace the mayo with an avocado spread.
5) Continue to make small and realistic changes to your diet one at a time until you’ve met your goal. Be sure to incorporate healthy foods that you truly enjoy. If you hate vegetables, experiment with seasonings and sauces.
Just remember that a colourful salad with a whole cup of dressing heaped on top won’t do much for your weight loss efforts!
As much as you want to meet your weight loss goal as quickly as possible, you’re going to have to slow down and make small changes to see real progress.
There’s no such thing as quick-fixes in the weight loss industry, no matter what the TV commercials tell you.
This is a reason to celebrate, though- by taking it slow, you learn how to make healthy decisions rather than ones that have hidden costs, and you’ll form habits that will stick with you all of your life.
Living well doesn’t have to be a chore. Just slow down and take the time to make healthy decisions that you truly enjoy.
If you’re struggling with weight loss because you lack willpower, then you probably need an accountability partner. You need a family member, friend or weight loss coach with whom you can share your goals and progress on a regular basis.
It takes a special person to be someone’s accountability partner because his or her duty is to facilitate your weight loss journey. When choosing a weight loss accountability partner, he or she should be:
Someone you can trust. By sharing your successes and failures with someone, you’ll experience motivation and the desire to commit to your goals. However, everyone else knowing about how you ate through a whole plate of brownies on a lonely Saturday night is another story. Choose an accountability partner that isn’t likely to gossip about you.
Someone who truly cares about your mission. You want to find a partner who can empathise with your goals and who wants you to succeed.
This person needs to be an encourager- not someone who will flake out on you, who makes jokes at your expense, who criticises your dreams, or who talks about your goals in a way that suggests that he or she doubts your potential.
Someone who will work out with you. A good workout buddy is hard to find, but having a companion to drag you to the gym every other day will certainly bring you one step closer to losing weight.
Someone with whom you feel comfortable talking about your failures. It won’t do you any good to have an accountability partner if you can’t be honest with him or her. How else will your partner know how to encourage and motivate you?
Someone who won’t sabotage your efforts. It’s fantastic if your best friend has the same weight loss goals as you do, but if he or she pressures you to fall back on your efforts then it might be time to find a new accountability partner. You want someone who will talk you into keeping that 5 AM gym commitment- not someone who would rather hit the snooze button for you.
Someone who will be honest with you. You don’t want a partner who will punish you for every little mistake, but you do want someone who will tell it like it is. This goes hand in hand with the concept of finding someone who cares.
You want a partner who will remind you that you had a few too many brownies last Saturday and although one mistake will not ruin your efforts, making a habit out of it will.
When all else fails and you simply can’t find the accountability partner you’re looking for, consider joining an online support group.
You’ll be able to connect with people who share the same weight loss goals and you will be able to track your progress. Some support groups even offer challenges and prizes for participants who meet their goals on time!
Your progress doesn’t have to nosedive just because your last accountability partner flaked out on you. Just continue looking for that special someone and in the meantime, keep your eyes on the prize!
Don’t Be Too Hard on Yourself
( stop black-and-white thinking and trying to be perfect)
When you slip up for the first time while trying a new diet and exercise regimen, are you quick to bounce back or do you get really down on yourself for failing? As human beings, we are so quick to acknowledge our shortcomings but slow to acknowledge when we succeed.
Sometimes it’s so easy to become blind to all of our progress after just one mistake. What’s more, we often intentionally punish ourselves for our lack of willpower by overexercising or eating less.
This is especially dangerous for all-or-nothing thinkers, who typically give up because they don’t have “perfect” willpower.
So why is it wrong for us to push ourselves even harder after failing? Shouldn’t we work hard for our goals? Yes, we should work hard, but there is a fine line between great work ethic and overdoing it.
The truth of the matter is that pushing yourself and critiquing yourself along the way is only motivating on a short-term basis. Much of the time, the tendency to push oneself comes from the wrong place, whether it be a childhood habit ingrained by parents who pushed for perfect grades, unrealistic expectations, or hurtful comments from other people (who were probably speaking out of insecurity themselves).
Ultimately, even you do succeed at weight loss from pushing yourself, your mental health and self-esteem will continue to suffer and the weight loss probably won’t last.
What’s more, feeling bad about failing to stick to a diet often leads to overeating. This is because a lot of people have the tendency to eat when they are stressed out (there’s a reason mac ‘n cheese is called “comfort food”).
In fact, the whole concept of “dieting” causes about 95% of dieters to experience long-term weight gain because the idea of denying ourselves certain foods makes us want to eat them more. It never occurs to us that giving oneself permission to eat anything leads to less overeating in the long run.
Weight loss is about healthy lifestyle changes, not short-term solutions. Health cannot to be measured by the numbers on your bathroom scale- it is measured by your overall physical and mental well-being.
Fitting into smaller jeans should just be a bonus. If you are trying to lose weight, you cannot expect a generic diet and exercise program to work for you. Everyone needs his or her own personal plan, which is something that cannot be developed by following a schedule made by someone else.
You need to commit to lifestyle changes that are both realistic for you and healthy. If you hate running, then don’t go out at 5 AM for a run every morning. If you love carbohydrates, a low-carbohydrate diet isn’t going to cut it for you.
The reason lifestyle changes work is because they don’t have a set of rules for your rebellious nature to break. With lifestyle changes, you get to maximise the things you truly enjoy doing (and eating).
Let go of the past. Don’t get hung up on negative talk, slip-ups, or what you used to look like- start with the body you have now.
Don’t push yourself to make up for lost time, either. You need to set aside downtime for yourself because your body and mind both require adequate rest for optimum health.
Celebrate your victories and shake off your mistakes. You wouldn’t be this hard on a friend if he or she made a mistake, would you?
Lastly, make a real sign for yourself so that you always remember to treat yourself well. Make a sign that says quite clearly, “Don’t be so hard on yourself!” Write it on your whiteboard, hang it on your fridge, or stick it on your bathroom mirror.
Make your sign attractive and eye-catching. Let this sign be the symbol of your commitment to living a healthier lifestyle and being kind to yourself, because after everything you’ve been through up until now, you deserve it.
How a Weight Loss Coach Can Help You Lose Weight
Having a weight loss coach is a lot easier than flying solo. The weight loss industry provides an overload of information on what works, what doesn’t, and what shortcuts you can take to effectively lose weight.
A weight loss coach can help you sift through all of the mess and find a plan that works for you.
A weight loss coach can be a professional (someone who has been educated), a peer (someone in the same boat as you are), or a mentor (someone who has successfully lost weight).
When searching for a weight loss coach, you need to find someone who is reputable and reliable. You want someone who will be encouraging rather than pushy. You also want someone who emphasises healthy choices for effective results.
Anyone can claim to be a good coach, so do some research before making your decision.
A good weight loss coach will be able to identify the behaviours of individuals who have a normal weight and help you to incorporate those behaviours into your own lifestyle.
He or she will help you to overcome your own misconceptions about diet and exercise and help you to create realistic goals with a personalised plan, not a generic one.
They will have up-to-date information on techniques associated with diet and exercise, not to mention creative and new ideas to help you combat boredom.
A weight loss coach should be able to teach you proper form. He or she will teach you how to identify portions, make food substitutions, and perform exercises properly. Your coach will help keep you accountable and provide reliable feedback on your progress.
The coach will motivate you to stick to your goals and walk you through them step by step.
Ultimately, you want a coach that will facilitate your efforts. This coach will understand the basic principles outlined in this book and help you to make them happen. More importantly, he or she will create a warm and positive environment.
Weight loss shouldn’t be a jail sentence and you shouldn’t feel like a prisoner. Weight loss is a journey- choose a coach that will help you to enjoy the ride.
If you enjoyed this ebook, have any suggestions or questions please contact
we hope that you got something out of it and look forward to hearing from you
YOURS IN HEALTH
THE YOU ARE WHAT YOU EAT TEAM