Self-Control Psychology and Weight Loss
4.3 (442 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
4,254 students enrolled

Self-Control Psychology and Weight Loss

Apply the Psychology of Self-Control to Your Weight Loss Plan and Stick to Your Diet More Successfully
4.3 (442 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
4,254 students enrolled
Last updated 5/2019
English [Auto-generated], Italian [Auto-generated], 2 more
  • Polish [Auto-generated]
  • Romanian [Auto-generated]
Current price: $65.99 Original price: $94.99 Discount: 31% off
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This course includes
  • 1.5 hours on-demand video
  • 2 articles
  • 3 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Apply effective strategies to resist temptations and stick your long-term goals.
  • Make healthier choices by making high-calorie foods less alluring.
  • Understand the key psychological ingredients that are related to effective self-control.
  • You should know what your health goals already are. I'll show you how to stick to those goals, but your specific goals are up to you!

If you're struggling to lose weight or stick to a healthier diet, it's not that you don't know what you should do--it's that sticking to your goals and resisting temptation can be more difficult than you thought! This course will show you how to stick to those goals and resist tempting, diet-busting foods and activities through proven mental strategies.

Using Psychological Science to its Full Potential

Everything in this course is rooted in tested mental strategies. I'm not just making things up like a lot of health and fitness "gurus." You'll learn practical tips taken from rigorous research in psychological science, and you'll discover how you can easily and effectively implement these techniques.

This course covers three general steps you can take to self-control mastery:

  1. How to effectively plan for opportunities to take actions that help meet your goals
  2. How to rethink temptation in ways that make it less alluring
  3. How to build your willpower and use your self-control strength to resist temptation

By the end of this course, you'll be able to use simple tricks and techniques to make self-control easier. If you actually apply these strategies and make a deliberate effort to understand their effects, you'll have a huge advantage when it comes to sticking to your diet, meeting your fitness goals, and leading a healthier lifestyle. Best of all, this course will always be there for you, and you can review the material anytime you need renewed motivation to stay strong.

And You Can Trust Your Teacher!

I'm a trained social psychologist. Not only do I have more than 7,000 students on Udemy, but I also teach classes in social psychology at the university level. Moreover, I conduct my own psychological research, so I know a thing or two about how research in psychological science works and what it can tell us.

Don't miss out on the chance to dive straight into the secrets of self-control success that have until now remained locked in dense academic journals. So enroll now--you'll be glad you did.

Who this course is for:
  • If you're trying to lose weight but are having trouble sticking to your diet and resisting tempting diet-busters, this is the course you need!
  • Students of psychology will also get a lot out of this course by understanding the key thoughts that are related to goal conflict.
Course content
Expand all 28 lectures 01:47:07
+ Introduction to the Course
5 lectures 15:54

Hello and welcome to this exciting source on self-control psychology! It's great to have you, and I hope you learn a lot of usable information as we move forward.

Preview 01:30

To really get a sense of how to improve self-control, we should take a second to look closely at what goes wrong when we experience a "self-control failure."

Preview 04:19
A Quick Word About Reviews

You can achieve self-control success! In this lecture, I just want to introduce the general points that we'll expand on in the rest of the course.

How to Address Self-Control Conflicts

In a 2007 paper, psychologists proposed the 4 Ingredients of Self-Control. As an introduction to self-control psychology, let's take a first look at these simple ingredients that are the foundation of effective self-control.

Preview 03:15
+ Make a Plan
5 lectures 25:18

Effective goal pursuit often starts with a plan. With a little bit of foresight and an understanding of how to make an effective plan, you'll be well equipped to deal with difficult self-control conflicts.

The Importance of Making a Plan

One powerful means of planning for successful goal pursuit is implementation intentions. In this lecture, I'll let you in on this powerful technique, why it is so effective, and how you can benefit from it.

Understanding "Implementation Intentions"

To get the most out of implementation intentions, you should know how to form ones that will work for you. In this lecture, I'll walk you through a step-by-step plan for forming implementation intentions for your goals.

How to Form Implementation Intentions

Now it's your turn! Try to form an implementation intention or two that will help you reach your personal health goals.

[Exercise] Make Your Own Implementation Intentions!
1 page

One more way you can use advanced planning to aid in your self-control is to use pre-commitment. In this lecture, you'll discover how to use pre-commitment as an way to guard against temptation.

+ Rethink Temptation
5 lectures 25:33

Temptation is so strong that it makes us do crazy things. We throw away our long-term goals for a quick moment of satisfaction. In this section, we'll understand why temptation can be so alluring and learn powerful ways to counteract its pull.

The Power of Rethinking Temptation

There are two ways to think, and in this lecture we'll see how those two thought patterns matter for successful self-control.

Thinking Abstractly

In the previous lecture, you learned about the power of thinking abstractly, but I conveniently left that advice really abstract! In this lecture, I'll show you two common ways psychologists have used to get people thinking in a more "abstract" or "concrete" mindset.

How to Think More Abstractly About a Self-Control Conflict

Sometimes we focus on rich visual imagery and mental representations of temptations. In this lecture, I'll show you a fun new way to think abstractly and shift attention away from the tempting, concrete details of the short-term satisfaction.

No Photos Allowed

Based on years of research on the "delay of gratification" paradigm in kids, Walter Mischel and his colleagues have discovered yet another way to reduce the alluring parts of a temptation.

The "It's Something Else" Technique
+ Building Up Your Self-Control Muscle
5 lectures 19:23

In this section, we'll see how "willpower" is a key ingredient to self-control. You'll learn how willpower is like a muscle--it can get tired, it can benefit from exercise, and it can be overcome through sheer motivation and commitment to a goal.

Preview 02:53

If we think of self-control as a muscle, then it makes sense that self-control gets more difficult when you're tired. In fact, lots of research has shown how it's possible for a single instance of self-control to reduce your ability to keep controlling your impulses.

Understanding Willpower as a "Resource"

Like a muscle, self-control can get stronger with exercise. In this lecture, we'll see how self-control practice--even when it seems totally unrelated to dieting--can improve your ability to resist food temptations.

Working Out Your Self-Control Muscle

This is one way that psychologists have had people practice their self-control strength. Your job is to say the color each word is printed in and to ignore the words themselves.

[Exercise] The "Stroop" Test
1 page

People often act as though willpower is limited and once you’re depleted, you don’t have the strength anymore. New research shows that this belief is a myth and if you can actually teach people that you don’t actually lose willpower, they are more able to resist new temptations.

The Truth About Willpower
+ Miscellaneous Self-Control Grab Bag
4 lectures 13:16
Being Humble
The Power of Optimism
Saying "I Don't" vs. "I Can't"
The Importance of Your "Inner Voice"
+ Wrapping Up
4 lectures 01:45

I just want to take a quick second to say goodbye and wish you the best!

Conclusion & Farewell

As always, it's important for me to be open about where this advice is coming from. All of the strategies I've outlined in this course come from research in psychology that has been published in peer-reviewed journals. Although I don't always mention the primary sources throughout the course, you can use this document as a resource to dive deeper into self-control psychology!

References to the Scientific Research
4 pages
Bonus Lecture: Get a Free Psychology PDF Ebook
Course Completion Certificate