This week’s book learning is from Willpower by Roy Baumeister.
After decades of research in the subject of willpower and self control, Roy Baumeister and John Tierney give us a fully scientific approach to weight loss.
1. Never go on diets. Drastic reductions are best never done. As evolution has made sure, our body copes by making sure it binge eats just in case ‘famine’ hits again.
2. Start with pre-commitments.
- Begin by keeping fattening food out of reach and out of sight – office workers ate a 3rd less candy when it was kept inside a draw.
- Simple commitment strategy to avoid late night snacking is to brush your teeth right after dinner. This adds resistance and makes snacking seem less attractive.
3. Make implementation intentions. If you are going to a buffet, say to yourself “I will eat only vegetables and lean meat” – this makes following it an automatic process.
4. Keep a food diary/log.
5. Place a bet with a bookmaker or with a friend. Name a realistic goal and put a tough penalty – losing 5-10% of weight is a realistic goal to start with. Losing more than 2 pounds a week is unrealistic.
6. Spend time with fit people. People reinforce behaviors and standards. Obese people cluster together and the same happens with smokers and alcoholics. Peer pressure and culture are why people in Europe weigh less than those in America because social norms don’t allow snacking during the day.
7. Maintain steady supplies of willpower. Eat regularly and get adequate rest so your willpower reserves are steady.
Finally, take your time to reach your goal and don’t let up. Keep up incentives to maintain weight.
Maintain steady supplies of willpower for a better life..
Sketch by EB
I hope you enjoyed the series of learnings from Willpower. In case you ever need a refresher, do check out our learnographic.
A Learning a Day 
