A Foolproof Diet Plan for Those Who Lack Discipline

When it comes to dieting, few things are more important than discipline.

The strength of your discipline is often the difference between you reaching for that candy bar or throwing it in the trash. It’s a powerful weapon in your weight loss armory.

But what if your discipline has the analogical strength of a pea shooter? How are you expected to succeed in your dieting plans if you can’t go more than a few days without succumbing to temptation? The answer lies not in trying to force discipline upon yourself, but in exercising your discipline and increasing its strength over time.

The Mistake Most People Make

We’re all attracted to the notion of quick weight loss. That’s why the dieting industry is so enormous – marketers and entrepreneurs are getting rich off of people who are in desperate search of a quick fix.

The attraction of quick weight loss is twofold:

  1. We need to quickly see the benefits of our efforts, not only for aesthetic reward, but also to provide us with greater discipline in order to continue.
  2. We want the diet, which is invariably onerous, to be over and done with as quickly as possible.

Even when people succeed using such diet plans, they’ll often slip back into old habits and put the weight they lost back on over time. Then the cycle repeats, and the dieting industry keeps growing.

Why does this happen? Simple: dieters call upon their willpower to engage in a course of action, but once their willpower is exhausted, their discipline is not strong enough to maintain the original course of action.

The Difference Between Willpower and Discipline

The words willpower and discipline are often used interchangeably, but for the purposes of dieting, they have distinct meanings.

Willpower: the faculty by which a person decides on and initiates action.

Discipline: to train oneself to do something in a controlled and habitual way.

Willpower is what gets the engine turning over; discipline is what keeps it running once it’s fired up.

If you’ve ever started a healthy eating regime and fallen off the wagon after a matter of days or weeks, you have experienced an unsuccessful transition from willpower to discipline.

So a lack of discipline is often the cause of dieting failure. I’m not disclosing any revelations here; you’re almost certainly aware that your discipline is lacking. So the question is, what can you do to strengthen your discipline?

On Setting Impossible Goals

If I told you that you had to run a 3hr marathon or bench press 300lbs tomorrow, how would you react?

You’d probably tell me that it was impossible (unless you happen to be an avid runner or weightlifter). Despite that, many of us impose similarly absurd goals when it comes to dieting.

We decide to cut out all fast food, soda, candy and “unhealthy” foods in one fell swoop. We replace them with lean meats and fresh fruit and vegetables, all cooked from scratch (despite the fact that you’re used to eating out or cooking your food in the microwave). In short, we impose an exhaustive overhaul of our eating habits overnight.

Is it any wonder that we fail? It’s the equivalent of transitioning from doing no exercise to running ten miles a day in the space of a week.

There is no shame in failing to adopt an entirely different eating regime overnight. You’re being unreasonable on yourself in expecting such a quick change. You’re asking your discipline to perform impossible feats of strength.

Of course, those feats don’t have to be impossible. If you work on strengthening your discipline over time, you will eventually be able to stick to a diet that results in long term weight loss and weight management.

Cumulative Dieting

The key to strengthening your discipline is to do it gradually.

On day one, if you allow yourself to eat as you please, you will require no discipline. On day two, you might choose to replace one snack with something healthier or reduce your serving sizes by 10%, which would require a modicum of discipline.

The key is to maintain that small change until your discipline is strong enough to handle a greater load. When you feel ready to move on, make another small change to your diet and repeat the process.

If you move too soon and find yourself struggling to maintain a change, don’t let the whole diet fall to pieces. Instead, take one step back into your comfort zone, and attempt to make another (perhaps alternative) change when you feel ready again.

Dieting shouldn’t be a race. Unless you are suffering from a pressing health concern and need to lose weight now, you have the rest of your life to get in decent shape.

All other things being equal, a daily deficit of just 100-200 calories will result in 15lbs of weight loss over the course of a year. The notion that you should be losing weight at a rate of 3lbs per week is absurd (and unsustainable). If you focus on cumulative dieting – making positive changes to your diet at a rate that your discipline will permit – not only will you reach your weight loss targets, you’ll keep the weight off.

If you’re looking for some ways to kick start your cumulative diet, why not start by adding one or more of my healthy (yet tasty) recipes into your week? You may also want to check out these articles from the archives:

An Easy Approach to Dieting

Perhaps the greatest thing about this approach to dieting is that it’s easy.

You’re never pushing yourself – you exist in a constant state of moderate and manageable discipline. Take as long as you need to get to where you want to be and never push yourself beyond your discipline’s ability, and success is all but assured.

18 thoughts on “A Foolproof Diet Plan for Those Who Lack Discipline”

  1. Hi tom! I have been following your blog for a while and I truly enjoy reading each and every post. I have recently checked my calorie intake. For the most part, I do a job. But I struggle with the meals where there are a lot of different ingredients included or the meals I get at a restaurant. When I do not know exactly what is in the meal or if the recipe is super complicated, I typically do not update my food diary. How did you deal with consistently keeping track of your food intake? And tom i used to eat this natural weight loss supplement

  2. Thank you for this article! I find it very helpful and now I understand why my diets fail.

  3. You are right that with the quick-fix diet plans, people tend to go back to their old ways afterwards. Little do they know that you have to keep the same regimen after you get to your desired weight. Also, you are right that a lot of people put out unrealistic goals. It takes time to reach them so don’t expect to get there tomorrow.

    1. Much obliged to you for this article! I think that its extremely supportive and now I comprehend why my weight control plans fail.Thanks for this great article. Presently I comprehend that we require a solid eating regimen to have a sound body.

  4. Hello,
    Great blog article posted here. I really like this diet plan I already planning to follow this diet plan for my better health. Thank you so much for sharing this diet plan with us.

  5. Thanks for the great tips for sticking to a diet plan. Like you said, most people just want to be rewarded quickly, so they can stop dieting. The transition from willpower to discipline is something I hadn’t thought of before.

  6. This is an amazing list of the true reasons I’ve had trouble losing weight. I need to rethink my approach. Thank you.

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