Martin Meadows - Self-Disciplined Dieter: How to Lose Weight and Become Healthy Despite Cravings and Weak Willpower

Self-Disciplined Dieter

How to Lose Weight and Become Healthy

Despite Cravings and Weak Willpower

By Martin Meadows

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Prologue

Y ou would like to lose weight despite the temptations, cravings, discouragement, and other common emotions and challenges associated with dieting. Either youve tried before and failed, or its your first time and you have heard from your friends and family how hard it is to stay self-disciplined.

Maybe you could simply use a boost of self-discipline to stick to your diet for a while longer to shed off those final pounds.

Self-discipline and its cousin willpower have a strong influence on whether you succeed or fail with your diet.

This book will provide answers and advice to help you succeed when dieting despite all of the obstacles that are so hard to overcome, and make the pursuit of losing weight a demanding challenge.

We will cover the 5 most important realizations for dieters that will help you start your diet on the right note. Well dig into the topic of cravings and how to deal with them in a smart way. Well also cover some scientifically-based ways to improve satiety to make dieting less challenging.

Youll learn how to part ways with unhealthy food forever (or just stop eating it regularly, as the goal is not to turn you into a person eating salads exclusively without any occasional indulgences), deal with the most common excuses and rationalizations of dieters (which are in fact problems with self-discipline) and finally, help you design a more self-disciplined life in a more holistic way.

As an author of personal development books including books about self-discipline and persistence, Im familiar with the vicious cycle of self-change. Few things make people more discouraged than trying over and over and getting no results.

With this book, I hope to help you break this cycle and finally achieve the change you so desperately want in your life. Things can get better, and Im here to give you a helping hand.

Disclaimer: as in all my books, yet again I emphasize an important point Im not a doctor or a psychologist by training and am not qualified in any way to make life decisions for you. You should consult a trained individual about every piece of advice you want to use; especially when making decisions regarding your health.

Note: I came up with the idea for this book while writing a subchapter about this topic in my previous book, Daily Self-Discipline . Some paragraphs from my old work were adapted and expanded upon for this book.

Chapter 1: 5 Important Realizations to Boost Your Self-Discipline on a Diet

A s much knowledge as there is about dieting, few people are aware of some key characteristics that can either make or break your resolve. Understanding some of the most important peculiarities about dieting and their effect on your self-discipline can be of tremendous help.

In this chapter, well cover some of these surprising facts as well as the proper attitude you need to succeed. Without this basic, fundamental knowledge, youll struggle much more than you need to.

Dieting Takes a Lot of Time Set the Right Expectations

W ell, duh, right? Not really. Most people underestimate how long it takes to lose excess weight, and its one of the most common reasons they fail.

A rule of thumb says you need an energy deficit of 3500 kcal to lose a pound of fat [i] . To establish a weekly deficit of 3500 kcal, you need to have a daily deficit of 500 calories.

According to the national survey data mentioned in the 2010 Dietary Guidelines for Americans, the average reported calorie intake among women and men older than age 19 years are estimated to be 1,785 and 2,640 calories per day [ii] .

However, a 2003 study on the differences between estimated caloric requirements and self-reported caloric intake among women shows that subjects underreported their caloric intake by about 25% [iii] .

In other words, the cited 1,785 and 2,640 calories are actually closer to 2,230 calories for females and 3,300 calories for males. Given that the U.S. Department of Agriculture reports a sedentary female aged 18+ requires 1,600 to 2,000 calories and a male aged 18+ requires 2,000 to 2,400 calories [iv] a day, theres an average daily surplus of 230 to 630 calories for females and 900 to 1,300 calories for men.

To find out your individual needs, you can calculate your Basal Metabolic Rate (BMR) by using the Harris Benedict Equation formula to determine your total daily energy expenditure (calories you need to maintain your current weight). Then you can subtract a specific amount of calories from your daily diet, say, 500 calories, to achieve a deficit of 3500 calories a week. Google BMR calculator or Harris Benedict Equation to find useful tools to help you calculate your own total daily energy expenditure.