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117 Pages·2013·7.03 MB·English

Front Cover
FAT LOSER!

Mental toughness For Dieters
Steve Siebold
Published by London House
www.londonhousepress.com
©2014 by Steve Siebold
All Rights Reserved. Printed in the United States.
No part of this book may be reproduced, stored in or introduced into a retrieval system,
or transmitted, in any form or by any means – electronic, mechanical, photocopying,
ISBn
recording or otherwise – without the prior written permission of the copyright owner.
Ordering Information
To order additional copies visit
www.fatloser.com or call 561-733-9078
ISBN: 978-0-9755003-6-1
Credits

Book Design by Sandra Smith Larson
FAt LoSer!
DeDICAtIon
This book is dedicated to the pioneers of the Think Rich Team.
Together, we’re going to help ten million people get healthier and create
1,000 million-dollar coaches along the way.
Thank you for your loyalty, dedication and persistence.
FAt LoSer!
ContentS
Front Cover . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Stop makIng WeIght loSS Complex . . . . . . . . . . . . . . . . . . . . 27
ISBn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Start prIorItIzIng exerCISe . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
DeDICatIon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Shore up your BalanCe Sheet . . . . . . . . . . . . . . . . . . . . . . . . . 29
ContentS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Stop WhInIng anD Start SuCCeeDIng . . . . . . . . . . . . . . . . . . 30
Comply or DIe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 emBraCe emotIonal Support . . . . . . . . . . . . . . . . . . . . . . . . . .31
eat For energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 aCCept realIty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
ContentS
eat For Sex . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Stop BehavIng lIke a ChIlD . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
eat For money . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 BegIn CompartmentalIzIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
eat For the Future . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Stop aCtIng Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Say no . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Stop SoCIalIzIng WIth Fat people . . . . . . . . . . . . . . . . . . . . .37
Stop CarIng What Fat people thInk . . . . . . . . . . . . . . . . . . . 12 BegIn keepIng your WorD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Stop WaItIng to Be reSCueD . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 BeCome CommItteD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
eat StrategICally . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 analyze your BelIeFS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
emBraCe hunger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Stop BeIng StupID . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
BegIn SuFFerIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 BegIn DelayIng gratIFICatIon . . . . . . . . . . . . . . . . . . . . . . . . . 42
DetermIne the prICe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 See yourSelF aS a ComeBaCk artISt . . . . . . . . . . . . . . . . . . . 43
Stop DeluDIng yourSelF . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 BegIn BeIng CoaChaBle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
groW up emotIonally . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Stop talkIng anD Start WorkIng . . . . . . . . . . . . . . . . . . . . . . 45
rememBer Fat SICkenS anD kIllS . . . . . . . . . . . . . . . . . . . . . . 20 Do the Work . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Stop lettIng yourSelF oFF the hook . . . . . . . . . . . . . . . . . 21 emBraCe the DISCIplIne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Stop makIng exCuSeS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 BegIn DoIng the Work It takeS to SuCCeeD . . . . . . . . . . 48
Work harDer on you than on your DIet . . . . . . . . . . . . . 23 BegIn BelIevIng In yourSelF . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Stop StartIng over . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 FoCuS on the Future . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
BegIn StarIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 eat Congruently . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Stop lIStenIng to DoCtorS . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 lISten to FIt people . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
FAt LoSer!
DIet For Fun . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 emBraCe reCognItIon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
DIet For proFIt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 program yourSelF For SuCCeSS . . . . . . . . . . . . . . . . . . . . . . . 83
ForgIve yourSelF . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 ContInue to learn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
knoW your Why . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 BeWare oF your emotIonal reaCtIonS . . . . . . . . . . . . . . . . 85
BeCome oBSeSSeD WIth SuCCeSS . . . . . . . . . . . . . . . . . . . . . . . 57 knoW the CloCk IS tICkIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
BuIlD neW haBItS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 make FItneSS SImple . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
BeCome happy through FItneSS . . . . . . . . . . . . . . . . . . . . . . . 59 emBraCe SelF-relIanCe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
BeCome Brutally honeSt WIth yourSelF . . . . . . . . . . . . . 60 emBraCe Sexual energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
WrIte aBout your BoDy vISIon . . . . . . . . . . . . . . . . . . . . . . . . 61 get exCIteD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
DemanD logICal thInkIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 never Say DIe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
Stop ego-BaSeD thInkIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 FolloW role moDelS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
go to War . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Stop SayIng DIetS Don’t Work . . . . . . . . . . . . . . . . . . . . . . . . . 93
thInk For yourSelF . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 raDIate SuCCeSS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
Be a role moDel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 BeCome DeSenSItIzeD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95
Be poSItIve . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 knoW your BelIeF IS not requIreD . . . . . . . . . . . . . . . . . . . 96
emBraCe momentum . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 take prIDe In your BoDy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
BuIlD a team . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 CeleBrate WeIght loSS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
emBraCe Change . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Don’t BelIeve propaganDa . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
uSe FaIlure aS Fuel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 thInk CrItICally . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101
expeCt extra BeneFItS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Stop approval aDDICtIon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102
get organIzeD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Stop WhInIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
expeCt peaCe oF mInD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74 BegIn DIetIng For lIFe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
emBraCe perSIStenCe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 Start CeleBratIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
pay the prICe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 Start motIvatIng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
FoCuS on reSultS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 emBraCe your SuCCeSS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107
BeCome mentally tough . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 guarD the Door . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108
BuIlD SelF-eSteem . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79 learnIng reSourCeS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109
monItor your vIBratIon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80 aBout the author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
reWarD exeCutIon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81 Stop BeIng StupID graphIC . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
FAt LoSer!
Mental-toughness strategy #1
CompLy or DIe
Are you reALLy prepAred
Don’t fall into the psychological trap of the masses The fat person’s belief that you can beat the system
thinking you can be ninety-nine percent compliant by altering it is delusional. No one goes from fat to fit to commit to one hundred
on your diet and succeed. You may be able to cheat without a hundred percent commitment. You don’t try percent compLiAnce on your
a little when you become fit, but in the beginning, to diet; you diet. If you play the middle ground, it will
diet for the next thirty dAys?
you must commit to all-out massive action. Success only end in frustration, disappointment, and resent-
is about sticking to the goal, no matter what it takes. ment. A full commitment will take you to the promised
Imagine informing your spouse that you’ve been nine- land of health and happiness.
ty-nine percent faithful in your marriage. You wouldn’t Guarantee your success by planning your meals in
be shocked at the incredulous reaction, yet we’ve been advance to minimize temptation. Set a goal to be one
brainwashed to believe diets are different. They’re not. hundred percent compliant for thirty consecutive days
Success in any endeavor requires a hundred percent and give yourself a non-edible reward for achieving it.
commitment, which is the reason most people don’t Re-evaluate after thirty days and commit to full com-
succeed. Short cuts never work, and the conscious- pliance for another thirty days. Three successful thir-
ness that searches for them will destroy your results in ty-day sessions of complete dietary compliance and
other areas of life as well. If you’re fat and want to be you will never be the same. Not only will you drop the
fit, comply fully or resolve to struggle with extra weight weight, you’ll begin to believe you can do anything,
for the rest of your life. If you’re obese and want to and you’ll be right.
survive, comply or die. It’s not pretty, but it is simple.
List the five biggest reasons
why you must lose weight
in the next thirty days.
“Don’t delude yourself into thinking you can beat the system.
If you could, you would have done it by now.”
FAt LoSer! 6
Mental-toughness strategy #2
eAt For energy
Are you choosing the instAnt
Energy is life, and dragging excess fat around drains body better than any doctor or nutritionist, and you
pLeAsure of non-nutritious
your physical, emotional, and spiritual energy. The im- know when you’re filling it with energy- producing or
foods over the experience of
plications of this energy depletion cannot be overstat- energy-depleting foods.
ed. Low energy costs you time, money, relationships, We all want more energy, so why do we eat foods that ABundAnt physicAL, emotionAL,
and most important, enjoyment of life. Being tired all drain it? Because we all love the instant pleasure of And spirituAL energy?
the time sucks, and fat people spend their days feeling fine-tasting foods, many of which extract far more en-
sluggish, sloppy, and sleepy. It’s all bad. The solution ergy than they’re worth. The energy costs of poor-food
is to focus on eating for energy instead of pleasure. You choices are substantial, including the energy-robber of
don’t need a nutritionist to tell you what foods to eat to guilt feelings that are generated from knowingly eat-
maximize your energy levels. You’ve been eating your ing self-destructive foods. It’s a vicious cycle, and the
whole life, and you know what works for you. Knowing answer lies in improving your decision-making when
isn’t the issue, it’s doing something about it that re- it comes to food choices.
quires mental toughness. Increasing your awareness The habit of making food choices that serve your
regarding which foods boost your energy and which best interests will become easier every day. The secret
ones foods drain it is the first step. Everyone is dif- centers on thinking about it before every meal, weigh-
ferent, but I know when I eat bread, my body creates ing both the energy costs of poor-food choices and the
excess acid and has to expend more energy trying energy benefits of nutritious ones. In thirty days of
to regain balance. Steak slows me down and turkey disciplined thinking, you’ll develop the habit of mak-
Begin rating your food choices on
makes me tired. On the other side, salad keeps me ing food selections that serve your best interests and
light on my feet, greens help me think more clearly, supply you with abundant energy. And you’ll enhance the energy scale of 1-7, 7 as the
and cellular cleansing keeps me sharp. You know your your self-esteem and self-confidence in the process. foods creating the most energy
and 1 as the foods draining you.
“Energy is life, and the more you have, the happier you’ll be. Food fuels your
energy and determines how much you have. Make food choices that boost your
energy and you’ll live a happier, more healthful, more successful life.”
FAt LoSer! 7
Mental-toughness strategy #3
eAt For Sex
When I wrote my best-selling book Die Fat or Get these people are typically physical specimens who
Tough: 101 Differences in Thinking between Fat People work out regularly and watch every bit of food they put if you were more fit, wouLd
and Fit People, I had no idea the anger it was going in their mouths. The television-viewing public wants you Be hAving more sex?
to generate in the general public. After Kathie Lee to see fit, attractive people delivering the news, not fat
Gifford interviewed me on The Today Show, I received people looking like they’re going to explode on the air.
three death threats. When I appeared on the BBC in Americans expect their TV reporters to be smart and
London, they insisted on surrounding me with security sexy; and most of the successful ones are.
guards. Being fat will damage your sex life, and if you’re re-
Holding people responsible for their own results is ally fat, it will destroy it. Spouses and partners who
risky business, and probably the reason most authors, tell you being fat doesn’t matter are lying, and while
physicians, and fitness gurus tell people that outside they’re only trying to avoid hurting you, they are still
sources are to blame. I refuse to do that because as a lying. Excessive fat is ugly, disgusting, and the ulti-
mental-toughness coach, it goes against everything I mate anti-sex condition. The answer lies in eating for
teach. One of the most controversial areas of weight sex, which means considering the cost to your sex life
loss is its relationship to sex. The reality states that fat every time you make a food choice. People with lean,
is ugly, diminishes sex drive, and turns partners off. fit, healthy bodies are the most sexually attractive and
I’ve made this statement in the press during hundreds all of us are capable of achieving this goal. A better
of interviews worldwide and it infuriates people. Even body equals better sex. A better body attracts better
the reporters become angry, although I’ve noticed it’s sex partners. A better body makes us feel sexier and
develop the habit of carefully
only the newspaper, magazine, and radio reporters puts us in the mood for sex. A better body is better all
considering the way every food
who become really upset. The television anchors are around when it comes to a healthful, satisfying sex life.
mostly positive and believe in the message. Of course, choice will affect your sex life.
“People with fit bodies attract partners with fit bodies. Fit people enjoy better sex. If
you like sex, don’t get fat. If you’re fat, become fit and better sex is on its way.”
FAt LoSer! 8
Mental-toughness strategy #4
eAt For money
If you’re fat, it’s costing you a fortune. Employers they’re perceived as being lazy, undisciplined, and un-
do you BeLieve Being fAt is
aren’t allowed to discriminate against you for being organized, especially by fit people who prioritize their
costing you money or Are peopLe
a blob, but they do anyway. Customers are supposed health and know that healthful eating and exercise
to hire or fire you based on your product or service regimens aren’t difficult to follow. in power Beyond discriminAtion?
and not on the way you look, but they don’t. We’re Are their perceptions of fat people correct? Not
all taught not to judge a book by its cover, but we do. always, but in the real world perceptions are reality,
Welcome to the world. It’s not perfect, but it’s all we and the people with the gold make the rules. Another
have, so instead of complaining about something you genuine concern of employers is the insurance costs
can’t change, you might as well adapt to it and succeed and risks associated with hiring a fat person. Obesity
within its framework. has been linked to every major disease from cancer
Fat people are marginalized instantly in business for to diabetes, and that means time off for treatment, ex-
being unable to control something that isn’t difficult to cessive medical expenses, and higher insurance rates.
control. After all, if you can’t control your most basic Isn’t it easier and less risky to hire a fit candidate?
primal urge, how can I trust you with my business? Yes, and that’s what employers do. Can you honestly
You say you have an eating disorder? Stop reading and blame them? So the next time you’re tempted to betray
seek help. You say you’re a food addict? Take a twelve- yourself with that hot fudge sundae or banana split,
step program. You say you have emotional issues and consider its cost to you financially and eat for money
Add twenty-five percent to
use food as a drug? Get therapy. For the rest of us psy- instead. Fish, whole grains, fruits, vegetables and oth-
your annual income. that’s
chologically and physiologically healthy people, we er healthy choices are the money foods, so eat them
need to grow up, get tough, and put away the pizza. Or, instead of foods that drain your bank account and send probably the amount it’s costing
pay the price in the marketplace for being fat. It’s that you starving for opportunity. After all, how many rich you in lost opportunity for being
simple. Fat people lose out on business opportunities, fat people do you know?
fat. start eating for a twenty-
promotions, and other financial advancements because
five percent pay raise today.
“Winning is a habit. So is losing. Build the habit of disciplining yourself in these
areas of life that matter, and be undisciplined in the areas that don’t. Fitness matters.
Money matters. Relationships matter. Determine the others and let the rest go.”
FAt LoSer! 9
Mental-toughness strategy #5
eAt For the Future
The masses want everything instantly. As a matter The bottom line is that everyone has scars, wounds,
when it comes to your diet,
of fact, we all want everything instantly. We live in a and emotional pain to some degree and overcoming
Are you BehAving Like A mAture
microwave society where instant pleasure outweighs it requires dealing with the pain and succeeding any-
the benefits of delayed gratification. This is one of the way. If your emotional or psychological pain is beyond AduLt or A spoiLed chiLd?
primary causes of the obesity epidemic. I eat the pizza this strategy and you need professional help, seek it.
today and pay the price tomorrow. I purchase the luxu- There’s no shame in sickness. You need to be mentally
ry home today and my debt-level is devastated tomor- tough enough to know when you need help. Don’t feel
row. I watch TV instead of exercising today and I’m bad. We all need help sometimes; it’s part of being hu-
less healthy tomorrow. The promise of instant pleasure man. For the rest of us, however, avoiding the tempta-
has a strong appeal, and most of us fall prey to its se- tion of the instant, microwave mentality is the answer.
duction. Fat losers don’t. Winners always find a way to Children need things now. Adults are mature enough
victory, and it lies in delayed gratification. Everything to wait. The benefits of delaying pleasure are substan-
you eat falls into one of two categories: instant plea- tial, and becoming a fat loser is only one of them. This
sure or delayed gratification. Every meal is an invest- mind-set becomes a habit, and habits are contagious.
ment in your future or an up-front expenditure. Either They carry over into every area of life. One day you
you invest in yourself and secure your future or you start eating for the future and the next you begin in-
divest your physiological portfolio and end up fat. vesting for the future. And then you start applying the
Fat people have a great deal in common with pen- same strategy to your relationships. Giving an uncom-
niless people. Both are addicted to the psychological fortable “I love you” today yields a more healthful re-
rate yourself on a scale of 1-7,
fix of emotional spending. Some are medicating them- lationship tomorrow. Nothing succeeds like success.
7, you eat like a mature adult and
selves to mask emotional pain or to dull the impact of It’s both a habit and a way of life. Your future is wait-
psychological scars and wounds. This is sad, but true. ing. Start eating for it. 1, you eat like a spoiled child.
“Fat people eat for the instant pleasure in the present. Fat losers eat for the
delayed gratification of the future. One approach is childish and the other mature.
Behaving like a child is a losing game, and it’s the game most people play.”
FAt LoSer! 10