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episode #331

Resisting Temptation: Tips to Master Willpower!

February 19, 2024 in Podcast


This week I discuss how to master the power of willpower!

Now more than ever we are bombarded with ads for high-calorie treats. Fast, cheap, processed food is readily available 24 hours a day, seven days a week. Marketers know exactly your habits and temptations when it comes to buying. Resisting temptation is likely to deplete willpower, chipping away at the resolve of even highly motivated dieters. So in order to combat these temptations here are a few tips to follow on a weekly basis:

  • Walk after meals to avoid overeating and help with digestion
  • If you don't buy it you won't eat it
  • Plan out your meals the night before to avoid fast food
  • Keep junk food in a place that is hard to reach
  • If you are snacking all the time, stay busy between meals
  • Hire a coach to keep you accountable
Now more than ever controlling your environment is important when it comes to avoiding all the temptations that are thrown are way on a daily basis! Have a great day!

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right? Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listening to this on Tuesday. Hope you had a chance to listen to my interview with Kathleen Minor.

Brian (43s):

She's a philan philanthropist, an entrepreneur, and we touched on being fit after 50, raising kids with social media, her routine to Master the day and much, much more. So, really interesting interview with Kathleen. If you're over 50 and you have kids, probably definitely worth a listen. She came out with a couple companies to combat social media with our kids and really enjoyed it. So that's episode three 30, my interview with Kathleen Minor. Now in today's micro podcast, I wanna touch on actually a, a chapter in my book, the Stepladder System. If you're watching on YouTube, you can see it. You can also see my new glasses that my wife got me. So hopefully you like those.

Brian (1m 23s):

Feel free to write in the comments, which your thoughts on those are, but I enjoy 'em. So anyways, this one of the chapters we talk about in the Stepladder system is chapter 10, the Truth about Willpower. Now, Willpower is something I think that's become more and more prevalent now because in our modern environment, we are absolutely thrown everything at us in order to eat, in order to buy and do things that we probably don't wanna do. And so it can become an enormous challenge, and that's for everybody. I mean, there, whether there's Starbucks at every corner or McDonald's on every quarter or the second you, you open up an app on like Instagram, you get thrown these food, these like what they would call food porn thrown at your left and right for fast, cheap foods, processed foods 24 7 And, you know, so I think it's important now more than ever, that you have to just be aware of both, you know, how you're acting when it comes to, you know, all these temptations and the environment that we, we are in can obviously plays a huge role as well.

Brian (2m 32s):

So I'm gonna touch on today a few things from that chapter along with some tips to sort of help you combat all those temptations that were being thrown at from a daily basis. you know, lack of willpower obviously is, you know, it's one reason why we might fail to reach our goals. But quoting the willpower researcher, Roy Ballbuster, he's a doctor, doctrine psychologist at Florida State, describes there's three necessary components to achieve our objectives to reach our goals, right? Whether that goal is losing inches around our waist, having more energy, whatever that is, he says, first you need to establish the motivation for the change, right?

Brian (3m 16s):

Why do you wanna do that? And set a, set a goal. I like to say set a goal and a deadline. Second, you need to monitor your behavior toward that goal. And third component is the willpower. Now, whether your goal is, like I said, to lose weight, kick a smoking habit, maybe spend less time on Facebook, you know, willpower is obviously a critical step in achieving these outcomes. Now, how you define that, you know, I was looking up different definitions. I mean, willpower can be, can be used as saying your determination, your drive, your resolve, your self-discipline, your self-control. Here's the good one, the ability to, to the delay gratification, Resisting, short-term temptations in order to meet long-term goals.

Brian (4m 2s):

I thought that was a, a good one. There's actually a theory, and I I i, I would say I I believe in this, is this willpower depletion that has emerged through some research every day. Because every day in one form or the other, we are being tested, right? Our, we're we're exerting Willpower. I mean, this could be as simple as instead of, you know, surfing the web, you, you know, you work on your expense report. This could be a Temptation in the morning to eat one thing and not the other thing. you know, this willpower, let's just say you start at a hundred, and then by the end of the day it probably gets, you know, whittled down to whatever, 50, 40, 30, whatever it is, with all these temptations, and you're trying to sort of navigate yourself through them.

Brian (4m 49s):

Because every day we have these decisions, and these could be almost sub con, subconscious deci decisions you don't even realize that you're making day in, day out, you know? And it's one of those things where, you know, I talk about with clients is saving things, you know, saving things that are really important towards the end of the day is probably not a recipe for getting them done, at least for me. So I'll just give you some tips around what I do And, what I've worked on with clients, and one of those things is get the, get the biggest, most important things done early on right away when that willpower is up to a hundred and, you know, you're ready to go the day's upon you, you know, I think it's important and I make it important to make sure that I get those most important things done first thing.

Brian (5m 44s):

So that's a big thing. So if your number one goal is to put on muscle, well, you know, your first thing should be Resistance training right off the bat, get it done first thing. Now you might say, well, I don't have time. Well, you can make time if you're really gonna make it, get it done. But if all I'm saying is if you save that, that really important task that that is like high up in your priority list to later in the day, your chances of getting it done are just becoming less and less. And so it becomes like, you know, it's like limited willpower, it just can get chipped away at throughout the day and excuses come up and this happens to everybody.

Brian (6m 26s):

So I think it's important just to be aware, self-aware of this going on, and I'm sure you can think of circumstances where you wanted to get something done and you sort of put it off till later and it never got done. So I think that's really important to keep in mind. Now, another big thing is that I do, my wife and I do, when it comes to like, even our, our eating goals, right? We tend not to purchase things that we don't really think are gonna serve us. you know, like cookies, And, you know, chips and cakes and things, you know, croissants or things that, like we might have a temptation to eat. Now, I Know, it can be tough because especially if you have kids, kids around and maybe they want to have this from time to time, and I'm, I think you can treat the kids the same way where, you know, if you're, if you don't buy, they're not going to eat it.

Brian (7m 18s):

So, and they're gonna sort of follow your lead. But if you do have a few things that aren't maybe the best thing for you, what I like to do is either put them in a, a cabinet that you don't see as often, put 'em high up. I think the worst thing you could do is have those trays or those bowls of like, let's just say peanut m and ms. I think we all know, like, you know, if you're at work and you have those bowls of, of candy just laying around, just staring you at the face every time you walk past them slowly, that limited willpower and that is just going de de deplete. Let, until you're like, okay, I'm, I'm ready. It's like going to the store when you're hungry.

Brian (7m 59s):

Probably not the best idea. And so that leads to another point is let's say you're going to a Super Bowl party or somewhere where you know, there's gonna be a lot of Temptation, I tend to like to eat before I go to those places. I'll eat, you know, I know what I'm eating. I eat my, you know, whatever my meals are, and I go to those places. Maybe I'll have a little bit of whatever's there, but the tempta the temptation to eat that, those things goes way down. If I go in when I'm, and I'm somewhat like 80% full. So being prepared is I think half the battle for a lot of this stuff. Another thing that I like is like, if you find that you're snacking or like after dinner a lot, go for a walk.

Brian (8m 43s):

Get yourself out of the kitchen. You're setting yourself up for success big time by doing that. And that's something that I try to do after most meals is just get up and go, go for a walk. 'cause you come back sort of like outta sight outta mind. You're not, you're not, you know, you're, you're away from your kitchen so you're not 10, your, your tendency is not to just go back and snack more. So that's a great one. you know, staying busy, you know, when I was doing fasting more, I don't fast as much, but I do like to keep, you know, a a good few, you know, three, four hours be between meals. And if you find that you're, you're snacking all the time or you know, you're eating late at night, you know, you know, stay, first of all, obviously stay outta the kitchen, but two is keeping your mind busy is really important.

Brian (9m 32s):

When I was doing fasting, you know, that was like probably my number one tip was to just, you know, you always find those days where you have a lot going on, you know, food's sort of not at the forefront of your mind. So I think it's important to sort of, you gotta play tricks with your mind if you're, you know, I'm not, you know, I would say that, you know, if you can just get out and get out of the kitchen, I think, and, and maybe, you know, go read a book or do something that'll keep your mind away from whatever it is. You know, if you're, you know, snacking, this was, this is a helpful tip because you just gotta sort of play tricks on yourself every once in a while. And so staying busy is a good one. And I talked about it in my, in my book, focusing on your why really important, really why you wanna achieve your goals every time you go for whatever that's not serving you.

Brian (10m 18s):

you know, maybe ask yourself, is this really going to, is this gonna serve me to, to get, is this gonna get me closer to my goal or farther away from my goal? And that goal has to be really clear. So lastly I would say is getting a coach is really helpful, right? Having someone there to be accountable with. I have coaches in all parts of my life, and whether it's learning an instrument or helping me with business, these are, these are individuals who have been there, done that, and they can sort of keep you on track. So temptations are everywhere, you know, I don't think it's about being perfect, but just understand that there's this theory of willpower depletion that will, that goes on throughout the day.

Brian (10m 59s):

And it's important that you can resist these temptations and, and put yourself in a environment where you can succeed. And that's all I'm saying is put yourself in these environments, you know, with not buying it, you know, not buying certain things. That way you're not prone to go eat those things, right? Maybe if, if, if you're driving and you're always driving past the same place, the same McDonald's or Starbucks, that you stop and you wanna obviously not have those anymore, try to find a different route to work or wherever you're going. So if you could control the environment as much as possible, I think that'll go a long way as well. So that's all I wanted to touch on today.

Brian (11m 41s):

Temptations are everywhere. I'll, I'll say one more thing is, is like, if you find, like for example, you're scrolling a lot on social media, okay? You can set locks on your phone and you can do this for your kids, that that will essentially turn the app off at a certain amount of time. So that's another thought. Just if, if, if you, you find yourself scrolling a lot or your kids scrolling a lot to just help put you in an, into an environment that'll help you succeed. So that's all I wanna touch on today. If you have any questions, feel free to email me, Brian at Brian Gryn dot com. And I look forward to a great week and talking to you on Friday with another great interview. Thanks so much.

Brian (12m 22s):

Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and Have a great day.

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