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Self-Disciplined Dieter: How to Lose Weight and Become Healthy Despite Cravings and Weak Willpower, by Martin Meadows
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How often have you tried to lose weight or start eating healthier simply to get frustrated and revert back to your old bad habits? Is this your first time to try, and friends and family are telling you how difficult it is? What if I told you there are things that can make it easier than you think?
Learn how to get permanent results while eating what's good for you and feeling more satisfied without totally giving up the foods you love.
In this book you'll learn:
- How to overcome (or completely remove!) the most common obstacles that can make or break your diet (like being hungry while you're on a diet)
- What daily habits contribute to setbacks and how to replace them with better alternatives to design a healthy lifestyle (just one bad habit can add more than 500 calories a day to your diet)
- How to deal with cravings and temptations (including a morbid but extremely effective mind trick)
- How to like healthy foods as much as, if not more than, unhealthy foods (it's all about making small changes)
- How to increase satiety to stick to your diet (the right foods can be up to seven times more satiating)
- And how eating healthy can be actually cheaper than eating off a fast food dollar menu (it can be a money-saving technique, too)
In this book you won't find the gimmicky "well, duh" tricks so many dieting fads say are the secret to weight-loss. In fact they aren't tricks at all. The tips in this book are scientifically proven (and supported) strategies and tools to lessen the burden on willpower and help you finally reach your weight loss goals.
You want to change your life for the better. Together we can help you shed those extra pounds - and keep them off - while shifting your view away from short-term frustrations to long-term results and lifelong health.
- Sales Rank: #11732 in Audible
- Published on: 2016-01-15
- Format: Unabridged
- Original language: English
- Running time: 139 minutes
Most helpful customer reviews
9 of 9 people found the following review helpful.
A Solid Book on Eating the Right Stuff, Kicking Cravings and Feeling Great Again!
By Scott B. Allan
Martin has provided a great book on the discipline of dieting that is focused, not on the short term of losing a few pounds, but extends to long-term and how we can keep the weight off even years later by following a simple program.
While chapoter1 talks about research findings and the power of willpower vs. discipline, Chapter 2 really takes off with how to deal with cravings. As the author teaches us, removing the temptation is the easiest and most effective way to deal with cravings such as chocolate, or sugary foods.
As Martin states:
"Start your commitment by emptying your fridge and pantry of unhealthy foods. Otherwise an unscheduled cheat day is bound to happen sooner than you think. This is not an optional piece of advice – it’s mandatory if you’re serious about your results."
Solid suggestions here on dealing with temptations such as training yourself to resist the urge by waiting, for just 15 minutes. The longer you can put it off, the easier it will be to overcome the temptation. you can also use your imagination to get over your cravings, use progress and even schedule your cravings.
Chapter 3 gets into the ways we can say goodbye to unhealthy food. I like the way the author presents the alternatives to breaking the habit of eating unhealthy stuff. Especially the part about kicking chocolate cravings by eating dark chocolate. Martin also teaches readers and dieters how to enjoy healthy food. When we think of eating an apple over a piece of cake, the apple loses out most of the time. But by weaning off the addictive unhealthy stuff [pizza, chips] you can make room for the healthier options.
Chapter 4 is gold! It discusses how to target the foods that are more satiety [eating high protein] and eating as much as you can. Martin provides useful links and suggestions to include the "Fullness Factor" to find the most satiating foods.
Chapter 5 is about the excuses we use when trying to diet or lose weight. You can probably relate to most of these. By overcoming our excuses it can put us on a better path to eating the right stuff and feeling better about ourselves. This is a great section because the author gives alternatives to the excuses so that we can replace them.
Chapter 6 is about creating a self-disciplined lifestyle. But as the author states:
"The more (healthy) sources of enjoyment and achievement you introduce in your life, the more powerful of a change you’ll undergo as a person. Dieting is a great start, but you can support it with several other things that will produce a synergistic effect."
This is made possible by escaping emotional eating, avoiding bad habits, and getting enough sleep.
Overall this is a great read and can be "devoured" in just a couple of hours. I would suggest taking notes while reading and then start slowly by applying the suggestions as they are introduced by the author. I like the fact that the book is supported by lots of examples and backed up by research.
As all the books written by the author, this one is a definite contribution to boosting the quality of life through self-discipline and taking direct action towards weaknesses that kill willpower and motivation.
4 of 4 people found the following review helpful.
Don't start another diet... Start lasting lifestyle change geared to improving your health!
By Dave
What Martin Meadows does, he does so well. There is no fluff. There isn't anything other than pure actionable advice. It is concisely written and just jam packed with information of how to improve arguably the hardest yet most crucial part of weight loss/weight management, your diet. Not a "eat this for breakfast" or "carbs are the Devil" manifesto but seriously getting your diet under control and keeping it there. He explores the validity of all diets and how they all have their merits as long as they are adhered to. He also delves into the fact that "slipping up" occasionally isn't going to derail your diet progress unless you obsess over it and allow that to make you fail. He goes more into the psychological aspects of changing your diet as a long term commitment and not something that we do until we reach our "goal". Simply put it's a lifelong commitment to bettering yourself by what you put into or don't put into your body. This is not a book about exercise or fitness though there is a bit of information on making exercise a part of a healthy lifestyle. Honestly, I think it would be hard to separate the two. As with all his works all of the key points of each chapter are summarized after for easy review. It is not a lengthy book. It could honestly be read in about two and a half hours. That doesn't mean that it isn't jam packed with good, honest, actionable information and advice and tips on how to implement it in your life for lasting change. I know that I am a better person since I stumbled upon Martin's work and I look forward to each new aspect of self improvement that he serves up with his no nonsense style.
4 of 4 people found the following review helpful.
Forced to change because of health problems, this book will be very helpful
By psoas
Many years ago, because of a weight problem I successfully followed a diet and found it not so difficult. I was amazed until I found out that it was the easy part of the solution to the problem. The real issue is to keep your new weight without being on diet forever.
A the same time I developped a passion for cyclism and my weight problem disappeared.
Until recently.
Lower back pain first, followed by a debilitating sciatica forced me to give up not only cyclism but any kind of sport for many months. With the obvious consequence : I am swapping muscle for fat fast.
The weight issue is back.
Having read Martin's book, I am confident I will be able to limit the damages until I recover.
But I also know that the changes will be more profound. The strategies or tactics described (for example how to deal with cravings, improve satiety, avoid unhealthy food, ...) are good healthy habits that I intend to incorporate in my daily life.
Because, being over 50, I realize that I can't afford anymore some of my unhealthy habits.
I need to change, and this book is the guide I was looking for to help me.
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