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Eat It Later: Mastering Self Control & The Slimming Power Of Postponement, by Michael Alvear
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You Don’t Need A Diet. You Need An Eating Strategy
Painlessly manage cravings, eliminate overeating, “shrink” your stomach and eat in moderation without feeling deprived—all with strategies certified by behavioral psychologists. Imagine saying “NO” to French fries or cookies without pain or suffering. It’s possible with the techniques in this book.
Painlessly Reduce The Amount Of Food You’re Eating. Psychologists use Systematic Desensitization and Habituation to get people off Vicodin and Xanax. Imagine how well they work on chips and cookies.
• Control Your Cravings With Delayed Gratification Techniques That Teach Discipline Without Suffering. Based on famed psychologist Walter Mischel’s “Marshmallow” experiments, they will painlessly help you master self-control and help you reach your diet and weight loss goals.
• Eat Healthier Without Forcing Yourself To Eat What You Don’t Like. Use the “Nutrilicious” concept to make healthier choices without sacrificing taste or preferences.
This weight loss book is about how I lost 14 pounds and 2 waist sizes and kept it off for 25 years without ever going on a diet. Inspired by Walter Mischel’s iconic The Marshmallow Test, I’ll show you a science-based weight loss plan that uses not a diet guide but a psychological approach to painlessly reducing the amount of food you eat.
Learn Techniques For Eating Less Without Feeling Deprived.
Today, I don't eat three Oreos at a sitting and force myself from the table, biting my fist and longing for the 16 I used to eat. I am as satisfied with three as I used to be with 16. Habituation, desensitization and delayed gratification techniques stopped my mindless eating and painlessly “shrank” my stomach so that I could eat much smaller portions without feeling cheated or deprived. That’s the kind of dieting guide that results in permanent weight loss.
Like most people, I thought, “eating in moderation” was code for “you’ll never feel full again.” I thought portion control meant pain management. I thought volume reduction meant perpetual dissatisfaction. I was wrong. If you make the kind of tiny, systematic reductions I show you in this book, your body will adapt to the new normal without any pain or suffering.
Learn The Keys To Self-Control.
You are not going to get a list of foods to eat or avoid. Or recipes or meal suggestions. I am not going to ask you to count calories, fat, carbs or sugar. I am not going to propose some wild new theory about weight gain. I am simply going to show you how to permanently change the amount of food you eat. And to do it with strategies identified by researchers and psychologists as the keys to self-control—habituation, systematic desensitization and delayed gratification techniques.
Ever Finish A Bagel And Say, “Why Did I Eat It–I Wasn’t That Hungry?”
That’s because you don’t have a weight loss guide/awareness that separates no/low cravings from high cravings. Eat It Later shows you mindful eating techniques that take about 3 seconds to separate low from medium and high cravings.
Say Goodbye To Will Power Fatigue.
Most lose weight books force you to white-knuckle your way through 5-alarm cravings
and leave the table feeling hungry and deprived. But with habituation, desensitization and delayed gratification techniques you never experience will power fatigue because there is nothing to be fatigued about—you will have what you like but through an intuitive eating mindset.
“A wellness strategy that changes the way you think about food. Alvear’s writing style and the structure of his book make for an easy read and, more importantly, easy use in daily life.”
-- Kirkus Reviews
- Sales Rank: #126571 in eBooks
- Published on: 2015-07-30
- Released on: 2015-07-30
- Format: Kindle eBook
About the Author
Michael Alvear is a syndicated columnist whose commentary has been heard on NPR. He is the author of the best-seller Men Are Pigs, but We Love Bacon.
Most helpful customer reviews
79 of 81 people found the following review helpful.
Despite Some Flaws, A Profoundly Useful Book
By Colby
Despite some flaws this is a profoundly useful book if you're looking for a sensible way to manage your cravings. No calories to count, no carbs to avoid or fat to steer clear of. It’s all about adopting eating strategies that manage your cravings so you can eat what you want and still lose weight.
At first I pretty much dismissed Mr. Alvear’s contention of diet-free weight loss but I understood the power of it by simply using one of his strategies when I faced an “Everything Bagel” the other day. I wanted it but the framework Mr. Alvear gives in his book helped me to say “No thanks” without feeling deprived. I’ve been employing this tactic (the author calls it “Postponing the Goods”) ever since to great effect.
The book was well laid out and uses clever photography and other visuals to dramatize his points. One glaring weakness is that the author does not point to others who have successfully used his system—so you’re not really buoyed by any proof that it worked for anybody but him.
Still, the strength of his writing, the clarity of his approach, and the fact that I used his advice almost IMMEDIATELY to see if it worked (it did), more than makes up for the fact that he’s not an MD or psychologist.
While he has no studies backing up his contentions, Mr. Alvear does seem to have science behind him. His strategies are all based on self-control studies by the highly regarded psychologist Walter Mishel (“The Marshmallow Experiment"). This made me much more receptive to actually testing his approach and giving it serious consideration.
Mr. Alvear lightens up the journey with humor and encouragement. He is very witty and at times I laughed out loud. His advice on how to manage the "health food nazis” in your life is one of the funniest bits I’ve ever read in a nonfiction book.
I do think that some of us may have a harder time than he says we will managing our cravings but there is no doubt in my mind that his approach has the best chance of success. Despite some weaknesses I predict this book will achieve an iconic status in the psychology of eating in the same way Brian Wansink’s Mindless Eating: Why We Eat More Than We Think did a few years ago. I rate this book five Oreos. I mean stars!
40 of 41 people found the following review helpful.
The results of going on a diet without going on a diet
By Matthew Shecter
This is probably the most informative, innovative weight loss book I've read since Brian Wansink’s Mindless Eating-- a masterpiece everyone should read, btw. Where Wansink’s book demonstrates that we can lose weight just by being more mindful of our eating habits, this book actually gives you the tools for that mindfulness.
There are three main "mindful eating” tools the author describes. The first is habituation/desensitization to overcome sugar binges. This was by far one of the most interesting chapters because of its premise: you can get off sugar the way psychiatrists get patients off of prescription drugs like Xanax. The author shows you step-by-step guide on how he kicked his Oreo habits using just that approach.
The other two are delayed gratification techniques based on Walter Mishel’s the marshmallow test. But instead of saying “no now for more later” –which is Mishel’s model, the author’s technique is to say “no now for later when my craving is stronger." I actually tried this technique the day after I read the book and it works pretty well. I think the unintended consequence of using his "pause rate decide" method is that it significantly cuts down on no or low craving feedings. You know, like those times you finish off a piece of cake and realized you actually didn't want it that badly.
All in all this is a terrific book if you're looking for something to help you manage cravings, binges and achieving portion control. My one disappointment is that the author never points out foods that you should or shouldn't eat. I would like to have known what he considers "good" versus "bad."
36 of 37 people found the following review helpful.
"Change how much you eat without feeling deprived."
By E. Bukowsky
There is no one-size-fits-all solution to obesity. We have all seen examples of individuals who have dieted, lost weight, gained the weight back, and dieted again, ad infinitum. On the other hand, approximately five percent of those who try to lose weight manage to take the pounds off and keep them off for years. What is their secret? The answer is that there is no secret. We are all individuals, and what works for one person will not necessarily work for another.
Michael Alvear, in "Eat It Later," rejects diets (they do not work, as a rule) and encourages each of us to embark on a journey towards wellness. The author's recommendations are based on behavior modification, desensitization, and delayed gratification. Alvear wants us to be mindful of our eating habits, allow ourselves to enjoy good-tasting treats in moderation, and choose higher quality foods. Alvear believes that meal plans requiring extreme willpower are doomed to fail. Instead, he explains, using humor and catchy phrases, that it is possible to wean oneself from binge-foods (much as an addict kicks the habit) and postpone eating until we are truly hungry.
Some of Alvear's ideas seem sound, but others raise red flags. For instance, if a person is addicted to cookies, cakes, and ice cream, would it not be better to adjust to life without them? For many, it is too tempting to turn to sugary snacks for a temporary emotional or physical "high." Only by keeping such high-caloric foods out of sight is it possible to keep them out of mind; eventually, the "addict" will no longer crave them nearly as much. Still, if you have tried to take off the extra pounds without success, you have nothing to lose by reading this book and seeing if Alvear's system of desensitization and delayed gratification can help you change some of your self-destructive eating patterns. The challenge is to hit upon a regimen that you can live with--that fits your personality, meets your medical needs, and helps you achieve your personal goals with a minimum of discomfort.
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