Eat It Later: Mastering Self Control & The Slimming Power Of Postponement

Woodpecker Media
9
Free sample

 “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

 Use proven psychological strategies to reduce cravings, eliminate overeating, “shrink” your stomach and help you eat in moderation.

• Cut Up To 90% Of Your Snacking Without Feeling Cheated. Use Habituation and Systematic Desensitization to dramatically cut how much you eat without feeling deprived.  Psychologists use these treatments 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.

 

•  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 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, Eat It Later is a science-based, psychological approach to developing weight-reducing eating habits. It chronicles how I did it and lays out a plan for how you can too.

 

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.

 

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?”

You do that because you don’t have an intuitive eating system 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. 

Diets 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 will 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.

 

About The Author Of This Weight Loss Habit Development Guide.

Michael Alvear has been studying habit development in the self help heath/weight loss category for decades.  He perfected his mindful eating approach 25 years ago. “Eating mindfully,” he likes to say in his seminars, “is a habit, not an event.”

 

You Don’t Need To Diet If You Change Your Eating Habits. Download This Book Today & Start Changing Your Eating Habits Tonight.

Read more

About the author

 

Read more
4.6
9 total
Loading...

Additional Information

Publisher
Woodpecker Media
Read more
Published on
Jul 27, 2015
Read more
Pages
165
Read more
ISBN
9780989139779
Read more
Language
English
Read more
Genres
Health & Fitness / Diet & Nutrition / Diets
Health & Fitness / Diet & Nutrition / Weight Loss
Health & Fitness / Healthy Living
Self-Help / Personal Growth / General
Self-Help / Personal Growth / Happiness
Self-Help / Personal Growth / Success
Read more
Content Protection
This content is DRM protected.
Read more
Read Aloud
Available on Android devices
Read more

Reading information

Smartphones and Tablets

Install the Google Play Books app for Android and iPad/iPhone. It syncs automatically with your account and allows you to read online or offline wherever you are.

Laptops and Computers

You can read books purchased on Google Play using your computer's web browser.

eReaders and other devices

To read on e-ink devices like the Sony eReader or Barnes & Noble Nook, you'll need to download a file and transfer it to your device. Please follow the detailed Help center instructions to transfer the files to supported eReaders.
Master The Greatest Challenge You Face As A Writer:  Constant Rejection

This book shows newbies, midlisters, self-published and best selling authors how to transcend painful obstacles like rejected manuscripts, bad reviews, insulting advances and poor sales.  Using the latest studies in building grit and resiliency you’ll cultivate the inner strength needed to push through adversity and thrive under pressure.  


Are you an unpublished author who just received your 24th rejection letter? Did your latest book get a string of 1-star reviews? Are you a midlister whose book signing attracted five people?  Are you a best selling author who got half the advance you expected because your last two books didn’t do well? 


ALL authors have to deal with constant rejection. It is an occupational hazard. What danger is to a cop, rejection is to a writer--always hanging in the air dripping with possibility. 


If you don’t learn to deal with rejection in a constructive way it has the potential to destroy your writing career.  It will make you think you’re no good.  Question your worth. Cause you to give up.  Give you writer’s block. Burden you with anxiety and depression.  This guide will help you cultivate resiliency by:


Developing A Coping Strategy For Failure

Learn how to cultivate what psychologists call the “ultimate strategy” in building a higher threshold for failure: An “Empowered self-explanatory style.”


Using Your Brain Circuitry To Change The Way You React To Rejection

Wondering why you gloss over 99 positive Amazon reviews and fixate on the lone negative one?  Neuroscientists believe we are wired to perceive social rejection as a mortal threat.  Learn proven ways to neutralize the brain’s explosive reaction to rejection and build neural networks that form the basis of a bulletproof consciousness.   


Emotional First Aid:  Managing The Pain Of Rejection 

Discover the 48 Hour Sulking Rule and counter-intuitive strategies like “extinction” to move past the pain of major rejections.  Then find out about cutting-edge strategies that show you how to manage emotional pain the way you do physical pain.


Ruminations: Dealing With Rejections You Can’t Seem To Get Over

Learn the three-step approach studies show calmed people better than talk therapy.


How To Handle Critics, Criticism, And Bad Reviews

Discover how dozens of writers deal with bad reviews—the insights they uncovered and the actions they take.  Then find out how research discovered that bad reviews aren’t a death sentence to your book, how they are often discounted by the public, and finally, nine healthy ways to inoculate yourself from their effects.  


When Good Things Happen To Other Writers:  Treating Poison Envy

Your friend’s success isn’t the cause of your envy; it’s the trigger.  Find out what experts believe is the real driver of a writer’s jealousy and how to use that knowledge to heal yourself from the pain and anger.  You’ll also learn how to use envy as a change agent and how to tame the natural proclivity to compare yourself against other writers.


Taming The Biggest Critic Of All:  YOU.  

We need our inner critic because it’s the CEO of Quality Control—it stops us from writing crap and getting publicly humiliated.  But do we need its harshness and cruelty?  Learn how a Nobel Prize winner’s work on loss aversion can turn an inner voice of self-persecution into an inner consciousness of self-empowerment.  


At It For Years With Little To Show For It?  Dealing With Chronic Frustration

A newbie who can’t break in. A stalled midlister. A best seller sliding into irrelevancy. Years of frustration and disappointment can dig tunnels in your fortitude. How do you climb out of the vat of cynicism and despair?  By getting clear on what drives all creative people.


Discover the Life-Changing Strategy of This Worldwide Bestseller in 17 Languages!

UPDATED: Includes the best habit tracking apps of 2017.

Lasting Change For Early Quitters, Burnouts, The Unmotivated, And Everyone Else Too 

When I decided to start exercising consistently 10 years ago, this is what actually happened: 

I tried "getting motivated." It worked sometimes.I tried setting audacious big goals. I almost always failed them.I tried to make changes last. They didn't.

Like most people who try to change and fail, I assumed that I was the problem.

Then one afternoon--after another failed attempt to get motivated to exercise--I (accidentally) started my first mini habit. I initially committed to do one push-up, and it turned into a full workout. I was shocked. This "stupid idea" wasn't supposed to work. I was shocked again when my success with this strategy continued for months (and to this day).

I had to consider that maybe I wasn't the problem in those 10 years of mediocre results. Maybe it was my prior strategies that were ineffective, despite being oft-repeated as "the way to change" in countless books and blogs.

My suspicions were correct.

Is There A Scientific Explanation For This?
As I sought understanding, I found a plethora of scientific studies that had answers, with nobody to interpret them correctly. Based on the science--which you'll find peppered throughout Mini Habits--we've been doing it all wrong.

You can succeed without the guilt, intimidation, and repeated failure associated with such strategies as "getting motivated," New Year's Resolutions, or even "just doing it." In fact, you need to stop using those strategies if they aren't giving you great results.

Most popular strategies don't work well because they require you to fight against your subconscious brain (a fight not easily won). It's only when you start playing by your brain's rules and taking your human limitations seriously--as mini habits show you how to do--that you can achieve lasting change.

What's A Mini Habit?
A mini habit is a very small positive behavior that you force yourself to do every day; its "too small to fail" nature makes it weightless, deceptively powerful, and a superior habit-building strategy. You will have no choice but to believe in yourself when you're always moving forward.

The barrier to the first step is so low that even depressed or "stuck" people can find early success and begin to reverse their lives right away. And if you think one push-up a day is too small to matter, I've got one heck of a story for you!

Aim For The First Step
They say when you aim for the moon, you'll land among the stars. Well, that doesn't make sense, as the moon is closer than the stars. I digress. 

The message is that you should aim very high and even if you fall short, you'll still get somewhere. I've found the opposite to be true in regards to productivity and healthy behaviors. When you aim for the moon, you won't do anything because it's too far away. But when you aim for the step in front of you, you might keep going and reach the moon.

I've used the Mini Habits strategy to get into the best shape of my life, read 10x more books, and write 4x as many words. It started from requiring one push-up from myself every day. How ridiculous is that? Not so ridiculous when you consider the science of the brain, habits, and willpower.

The Mini Habits system works because it's how our brains are designed to change.

Note: This book isn't for eliminating bad habits (some principles could be useful for breaking habits). Mini Habits is a strategy to create permanent healthy habits in: exercise, writing, reading, thinking positively, meditating, drinking water, eating healthy foods, etc.

Lasting change won't happen until you take that first step into a strategy that works. Give Mini Habits a try. You won't look back.

Thousands of books have been written about the latest and greatest diets that will help people lose weight and improve health. But a key element in any successful nutritional health program is a tried-and-true method that most people haven't thought about—yet it could be revolutionary for taking health to the next level. This ancient secret is fasting.

Fasting is not about starving oneself. When done right, it's an incredibly effective therapeutic approach that produces amazing results regardless of diet plan. In fact, Toronto-based nephrologist Dr. Jason Fung has used a variety of fasting protocols with more than 1,000 patients, with fantastic success. In "The Complete Guide to Fasting" he has teamed up with international bestselling author and veteran health podcaster Jimmy Moore to explain what fasting is really about, why it's so important, and how to fast in a way that improves health. Together, they make fasting as a therapeutic approach both practical and easy to understand.

The Complete Guide to Fasting explains:

• why fasting is actually good for health

• who can benefit from fasting (and who won't)

• the history of fasting

• the various ways to fast: intermittent, alternate-day, and extended fasting

• what to expect when starting to fast

• how to track progress while fasting

• the weight loss effects of fasting

• how to ward off potential negative effects from fasting

The book also provides tools to help readers get started and get through their fasts, including a 7-Day Kick-Start Fasting Plan and healing liquid recipes.

Can't Think Of Anything Flirty To Text That Cutie You Just Met?
Try one of the witty texts hand-picked by our team of writers and researchers. 
Classified by 19 dating circumstances, there are no cliches, lame poems or cheesy pickup lines. These are real texts we've tested on guys and girls. For example: 

You: STOP.
Likely reply: Stop what?

You: Stop thinking about me. See, you’re doing it…right now.


Use our texts for other situations, too. Let's say you want to make the other person jealous. Try this:

You: You would NOT believe what happened to me last night!
Likely reply: What?
You: Oh, crap! Wrong person!


What if you just want to make somebody smile with a clever text? Try this: 

"I renamed my iPod ‘The Titanic’ so when I plug it in it to my computer it says, “The Titanic is Syncing.”


Or if you want to pay them a teasing compliment? Try this: 


You: “This cat way cat to cat keep cat a cat cutie cat busy cat for cat 20 cat seconds cat! 
Likely reply: ???
You: NOW READ IT WITHOUT SAYING CAT!



With The Flirty Text Message Helper you'll never write another boring text again! 
And because our texts are categorized by 19 common dating situations you'll find the perfect texts for your particular situation:


1. You Don’t Know How Interested They Are So You Want To Start Slow
2. You Know They’re Interested So You Want To Be Flirty
3. You want to make them laugh.
4. Cute Ways Of Saying Hello After You’ve Texted a Couple of Times
5. Cute Ways of Saying Goodbye
6. Clever Questions That Make You More Interesting For Asking.
7. You Want To Play Hard To Get (Cocky Funny)
8. “Unclogger” Texts: Getting Him Or Her To Text You Back
9. Clever Questions To Ask When You Don’t Know How To Start A New Thread
10. You Want To Be Seen As Fun & Wacky
11. You Want To Be Seen As A Partier
12. Teasing: Taking The Hot Girl Or Guy Down A Peg Or Two
13. Insults: Mowing Down The Hot Girl Or Guy
14. You Want To Step It Up To A Phone Call
15. Dirty Flirty: You’ve had sex
16. Filthy Dirty: Texts That Would Scare Your Mom
17. You’re falling in love
18. You screwed up
19. Fun Phrases


The Flirty Text Message Helper Helps You Impress The People Who Impressed You!

Download It Today. Use It Tonight! 

Master The Greatest Challenge You Face As A Writer:  Constant Rejection

This book shows newbies, midlisters, self-published and best selling authors how to transcend painful obstacles like rejected manuscripts, bad reviews, insulting advances and poor sales.  Using the latest studies in building grit and resiliency you’ll cultivate the inner strength needed to push through adversity and thrive under pressure.  


Are you an unpublished author who just received your 24th rejection letter? Did your latest book get a string of 1-star reviews? Are you a midlister whose book signing attracted five people?  Are you a best selling author who got half the advance you expected because your last two books didn’t do well? 


ALL authors have to deal with constant rejection. It is an occupational hazard. What danger is to a cop, rejection is to a writer--always hanging in the air dripping with possibility. 


If you don’t learn to deal with rejection in a constructive way it has the potential to destroy your writing career.  It will make you think you’re no good.  Question your worth. Cause you to give up.  Give you writer’s block. Burden you with anxiety and depression.  This guide will help you cultivate resiliency by:


Developing A Coping Strategy For Failure

Learn how to cultivate what psychologists call the “ultimate strategy” in building a higher threshold for failure: An “Empowered self-explanatory style.”


Using Your Brain Circuitry To Change The Way You React To Rejection

Wondering why you gloss over 99 positive Amazon reviews and fixate on the lone negative one?  Neuroscientists believe we are wired to perceive social rejection as a mortal threat.  Learn proven ways to neutralize the brain’s explosive reaction to rejection and build neural networks that form the basis of a bulletproof consciousness.   


Emotional First Aid:  Managing The Pain Of Rejection 

Discover the 48 Hour Sulking Rule and counter-intuitive strategies like “extinction” to move past the pain of major rejections.  Then find out about cutting-edge strategies that show you how to manage emotional pain the way you do physical pain.


Ruminations: Dealing With Rejections You Can’t Seem To Get Over

Learn the three-step approach studies show calmed people better than talk therapy.


How To Handle Critics, Criticism, And Bad Reviews

Discover how dozens of writers deal with bad reviews—the insights they uncovered and the actions they take.  Then find out how research discovered that bad reviews aren’t a death sentence to your book, how they are often discounted by the public, and finally, nine healthy ways to inoculate yourself from their effects.  


When Good Things Happen To Other Writers:  Treating Poison Envy

Your friend’s success isn’t the cause of your envy; it’s the trigger.  Find out what experts believe is the real driver of a writer’s jealousy and how to use that knowledge to heal yourself from the pain and anger.  You’ll also learn how to use envy as a change agent and how to tame the natural proclivity to compare yourself against other writers.


Taming The Biggest Critic Of All:  YOU.  

We need our inner critic because it’s the CEO of Quality Control—it stops us from writing crap and getting publicly humiliated.  But do we need its harshness and cruelty?  Learn how a Nobel Prize winner’s work on loss aversion can turn an inner voice of self-persecution into an inner consciousness of self-empowerment.  


At It For Years With Little To Show For It?  Dealing With Chronic Frustration

A newbie who can’t break in. A stalled midlister. A best seller sliding into irrelevancy. Years of frustration and disappointment can dig tunnels in your fortitude. How do you climb out of the vat of cynicism and despair?  By getting clear on what drives all creative people.


"A must-read for women even if they're one of the lucky ones with no pressing body image issues, and couples who want to strengthen their relationships or just have more fun in bed." — Sex tips for women, Lifebytes books

Is Your Body Image Getting In The Way Of Intimacy And Desire?
Fifty percent of women put off sex—even when they're in the mood—because they feel too fat. Even normal- and below-normal-weight women can't seem to let go and enjoy themselves in bed because they're worried their bodies aren't good enough for their partners.

How A Bad Body Image Impacts Women's Sexual Desire.
Do you find yourself avoiding or postponing sex because you're too self-conscious about your body? Have you started putting "conditions" on sex—only with the lights out, only with cover-up clothing, only in positions that prevent your partner from seeing or touching perceived imperfections?

Not Tonight Dear, I Feel Fat will change your love life tonight with surprising solutions from the latest sex research. Find out proven ways to:

• Shut off the negative thoughts about your body before, during and after sex.
• Use sex techniques that will make you forget to "check" your thighs or worry about your partner seeing something you're ashamed of.
• Stop panicking when your partner touches a body part you're self conscious about.
• Stay present, attend to your pleasure and engage with your partner.

The Sex Drive Solution For Women Who Struggle With Body Image Issues
Women with body image issues also experience a noticeable drop in their sexual desire. That's because negative body esteem creates low libido in women. By reducing sexual desire it helps them avoid the fear of being shamed in the bedroom. Not Tonight Dear provides the most innovative solutions for low libido, including these sex tips for women:

• The 'Flicker Stage' technique—it'll make your sexual desire go from zero to sixty in minutes.
• Situational and contextual 'cuing'—prompt your sex drive in conscious and subconscious ways. Read the comprehensive list of sex cues that might be right for you.
• The "20/70" exercise—an exercise proven over and over to significantly, sometimes dramatically, raise sexual desire in low libido women—even in those taking antidepressants.

Learn How To Fully Enjoy Sex Without Worrying About How You Look
Not Tonight Dear, I Feel Fat will help you build body confidence, heal your relationship and provide the blueprint for a vibrant, rewarding sex life. Remember, sex is not the reward for a perfect body. It's the reward for being human.

This Book Will Show You How To Eliminate All Pain From Anal Sex So That You Can:


• Become a more adventurous lover.
• Add a new dimension to sexual play.
• Have more intense orgasms.
• Experience your partner in a completely different way.
• Explore a side of yourself that you haven’t given yourself permission to try.
• Become more sensuous and sexually versatile.

Are you resisting your partner’s wishes for anal sex because you’re afraid of the pain? 
You’re probably thinking about anal sex with “anticipatory pain” (the expectation that it’s going to hurt a lot). Or maybe you’ve tried anal intercourse and the pain was all too real and all too much. Either way, you end up disappointing your partner and robbing yourself of intensely pleasurable experiences.

Anal Sex Is Not The Sexual Equivalent Of Walking Over Hot Coals.



You don’t have to put yourself through hell to get to the other side. You just have to use The Sexhalation Method. It’s a new technique developed with the help of a team of experts I met while writing my national sex column and hosting the HBO series, The Sex Inspectors. They include a yoga guru, an expert in respiratory psychophysiology, and specialists in colo-rectal anatomy. 

The Sexhalation Method combines systematic desensitization, pattern breathing, progressive muscle relaxation and sexual imagery to help you achieve what you thought wasn’t possible—anal sex without pain. This is your chance to experience an erotic thrill without any of the pain you’ve associated with it.

In addition to The Sexhalation Method you’ll learn:


• How to combine the best position with the best angle of entry.
• How to resolve emotional blocks that stop you from trying or enjoying anal sex. 
• How your butt is built so you can avoid the three main points of pain.
• The secret to getting yourself squeaky clean on the inside.
• Learn about a device that’s better than a douche or an enema.
• Get a guided tour of a pain-free anal sex session between Susan and her partner Steven. It’s a beginner’s real-time, step-by-step guide to anal sex that will light you up like an all-night liquor store!

Find out how The Sexhalation Method can take your sex life to the next level.


Scroll up, click the buy button and start learning the method tonight!

 


 Gay sex advice expert Michael Alvear shows women how to get more pleasure out of giving blowjobs. With the masterful techniques in this book, blowjobs will become a critical way of satisfying YOUR sexual desires, not just his.



There Is No Point In Giving A Blow Job Unless It’s Sexually Satisfying For YOU. 
The fun starts by cultivating and enhancing a deep desire for masculinity’s er, Main Representative. What turns you on about a hard penis? It’s shape? Its size? Its strength? Its ability to make you feel submissive? Dominant? Alvear’s insights will ignite your desire to get up close and personal with your partner’s penis so that you fulfill your pleasure not just his.

Introducing The Selfish Blowjob. 
We know what your partner gets out of it, but what about you? Sure, “The pleasure of giving” is important, but it’s also possible to receive sexual pleasure from the act. In the selfish blowjob pleasure is distributed evenly but tilted to your favor. 

Techniques That’ll Light You Up Like An All-Night Liquor Store!
Learn the one technique that will make you stand out like peacock among common poultry. It’s a mind-blowing approach called “The Peacock Technique.” It will leave your partner gasping for more, deepen your bonds and provide YOU with unbridled pleasure. You’ll also learn:

• How to sniff a body part that will dramatically increase your libido. And no, it’s not his penis! This tip comes from several studies by neuroscientists at the University of California at Berkeley. 
• 10 approaches to blowjobs designed to arouse YOU.
• 3 approaches that can get YOU close to orgasm as you give oral.
• The 6 best positions for YOUR comfort.
• Clever ways to get your mouth wetter so that his penis feels sexier inside you.
• Painless ways of getting rid of your gag reflex.
• How to get more pleasure out of uncircumcised guys.
• Special approaches for “unusual” penises—the ones that are curved or pierced.

Techniques That’ll Make Him Flail Like A Deer Trapped In A Minivan
• A French tongue technique that reduces men to tears.
• New twists on the famous “Sloppy diamond,” “W” and “Pointillism” methods.
• 7 delicious ways to stimulate his testicles (like the “cup & coddle”).
• “Suspense & Resolution” techniques that’ll bang him like a gong.
• How to externally stimulate his prostate for more explosive orgasms.
• The 5 must-know techniques for illustrious handjobs.
• A mouth exercise that’ll help you blow him till his kingdom comes.

See The 20 Most Beautiful Erect Penises In The World
Our all-woman editorial team scoured hundreds of websites, picked the top 50 pictures and put them to a vote. Why? To whet your appetite for the meal to come! Enjoy your soup!

A Simple Technique To Make His Penis More Attractive To You
According to the only study ever done on women’s preferences, the second most important characteristic about the appearance of a penis is one that your partner can change. This chapter shows you how. 

Get Insights From Dozens Of Women Who Give Oral For Their Own Pleasure. 
Read informative stories, liberating insights and clever takes from women of all ages and races on the subject of blowjobs. The perfect addition to the author’s gay male point of view.

WATCH The 20 Most Erotic Woman-Centered Blowjob GIFS & Videos. 
Learn the best techniques from the finalists in our “most erotic” category. These GIFS and videos were specifically chosen because they showcase a woman’s pleasure (not the degrading or humiliating scenes so common in made-for-men porn).

Oh, SWELL! 
Learn how to enjoy a hard penis on your terms, without feeling pressured to do or act in ways that aren’t comfortable, comforting or sexually exciting! Turn a chore into a choice by emphasizing YOUR pleasure, not just your partner’s.

©2018 GoogleSite Terms of ServicePrivacyDevelopersArtistsAbout Google
By purchasing this item, you are transacting with Google Payments and agreeing to the Google Payments Terms of Service and Privacy Notice.