90's kids- do you remember the life/health meter on the screen in games like Mortal Kombat and Street Fighter?  Every time your fighter took a punch or roundhouse kick to the head your health meter would reduce.  Once down to 0% it was game over.  Well this is kind of how our willpower works.  Every decision and thought we have throughout the day gradually reduces our Willpower Meter until it is down to nothing.  How you decide to order your coffee at Dunkin Donuts, the 3 meetings you have during the day, the talk you have with your kid about misbehaving all contribute to reducing your Willpower Meter.  By the time 7pm rolls around, how much mental capacity and willpower do you realistically have left to eat a salad instead of ordering pizza?  Most of us overeat at night more than any other time during the day because that's when our Willpower Meter is lowest.  It’s cruel how our willpower is lowest when our cravings are highest but there are ways around it.

How to hack the Willpower Meter

Hack #1: Automation
Automate or pre-plan as much as possible so you aren't making as many decisions during the day. Examples would be eating the same breakfast, not checking email until a designated time (I usually wait until 9-10a), or going to the gym at the same time every day.  Decisions on auto pilot become habits therefore do not get factored into your Willpower Meter.  Bringing it back around to eating, more willpower left in the bank at night will make good food choices easier.

Hack# 2: Saving calories for later in the day (Calorie Backloading and Intermittent Fasting)
This entails eating most of your calories later in the day while eating smaller meals or no meals earlier in the day. It's easier to make good food choices earlier in the day when your Willpower Meter is highest. Going to use myself as an example to illustrate why saving calories is a good idea.  Towards the end of my most recent fat loss phase I was consuming ~2,000 calories daily, which is not a ton of food for someone my size.  If I ate 6 equal meals throughout the day starting in the early morning, that would equate to 333 calories per meal.  That is absolutely miserable as I would never get that satisfied or full feeling.  I'd also most likely be going to bed hungry which I wouldn't wish on my worst enemy.  This is not sustainable and would eventually lead to giving in and overeating.

How do you make it work then?  

Well first off, don't eat 6 meals and save your largest meals for later in the day (Calorie Backloading).  By lowering your number of meals in the 2-4 range, you are allotted much more calories per feeding.  If you eat 4 meals per day it can look something like this- 200 calories before the gym in AM, 300 calories after the gym in AM, 600 calories at lunch, and 900 calories at dinner/snack time.  Or, you can even skip breakfast entirely and wait to have your first meal at lunch time (aka Intermittent Fasting, I use this approach on my off days).  This opens up the door for epic, gigantic meals!

These bigger meals in the afternoon/night hours are so satisfying that you won't even feel like you're dieting.  By having less meals thus larger calorie meals, you are able to fit in higher calorie foods you crave that wouldn't work if eating a lot of food earlier in the day or eating every few hours.  An example would be a piece of cheesecake or a slice of pizza (both are roughly 400-500 calories) as a snack after dinner. A great approach if you have a stressful job and know you will struggle with willpower in the nighttime hours.  Willpower hacked.

This approach also works very well if you are socially active as most events like happy hour, dinner, or parties occur at night.  Imagine going out for dinner and drinks knowing you only had 200 calories left for the day.  That is going to be a terrible experience, you might as well not even go.  Instead, save your calories so you can enjoy yourself!  Side note- don't worry about eating late at night.  That's a complete BS myth that has been scientifically debunked several times.  All that matters is your total calories for the day.  

I've taken many steps to automate as much as possible in both my professional and personal life. For the Calorie Backloading/Intermittent Fasting piece, it's one part working around willpower later in the day and one part that most people are hungriest at night. Personally, I have no problems eating small meals early in the day knowing there is a large meal I love waiting for me at night.  It's kind of like a reward for a productive and successful day. 

The moral of the story is by saving calories for later in the day you won't have to demonstrate much willpower at night when it is the lowest, while at the same time enjoying your favorite foods.  Don't fight willpower, hack it!

If you need some help figuring out your specific calorie and macronutrient breakdown, shoot me an email.

Make sure to follow me on Instagram @theshreddedsalesman



11/05/2015 6:30pm

Awesome article. So true too!!

03/10/2017 9:05am

This is an informative article on how to hack your will power and definitely from it. It is true that our will power is at its highest level in the morning and drops down in the evening. If you're aiming for a well shaped physique, then you need to control your will power especially when eating. We tend to eat out of control when our will power is low. That's where the problem comes in. We need to instill in our minds the harm that it may bring. Continue to be motivated and you'll earn the physique that you are dreaming.

12/25/2015 8:29pm

I am so much thankful to this website. Because, the services are so much helpful to every personal essay writer. Those services are using to create best online essay writing tips and content services.

12/28/2015 1:12pm

Health is the main blessing of ALLAH and to be healthy and life enjoying is a dream of every single person. So this blog is very helping and sharing some quality info.

01/08/2016 5:06am

Easily, the article is actually the best topic on this registry related issue. I fit in with your conclusions and will eagerly look forward to your next updates. Just saying thanks will not just be sufficient, for the fantasti c lucidity in your writing. I will instantly grab your rss feed to stay informed of any updates.

01/24/2016 9:40pm

We never found anything like what is in this website on the internet. Thanks writer.

01/28/2016 1:45am

This website is superb. Thank you for sharing this post with us. I have learn more from this website.

02/08/2016 2:36pm

Looking for affordable essay writing service? Buy cheap essays online from our professional essay writers.

02/13/2016 11:02am

I'm very pleased to uncover this website. I want to to thank you for your time for this particularly wonderful read!! I definitely liked every little bit of it and i also have you book marked to see new things in your site.


What you need to follow are weight reduction dietary supplements that will support your own capacity to blaze fat.

02/16/2016 3:26am

It will be the commitment of your mentor to deliver the earth with the class inviting alongside make the real people truly feel truth be told it is furthermore the main a piece of teaching your own people. If you will be disturbing with them hence they're not going to in a position to address or notwithstanding knowing something.

02/26/2016 2:49am

I must say, I thought this was a pretty interesting read when it comes to this topic. Liked the material. . .


There are a wide variety of topics on the internet, but the topic discussed on this blog that I could admit my attention. thanks author.

05/05/2016 7:00am

I am very conscious about my fitness and that is reason why I am interested in reading this article. It’s cool article about fitness and dieting and the experts tells us how can we diet in a proper way without any side effects. And some useful tips are also there that can help us to maintain our daily routine for better weight lose.


There is some validity but I will take hold opinion until I look into it further.


Hello! I just would like to give a huge thumbs up for the great info you have here on this post. I will be coming back to your blog for more soon.

12/20/2016 4:45am

This web site is really a walk-through for all of the info you wanted about this and didn’t know who to ask. Glimpse here, and you’ll definitely discover it.

04/21/2017 2:23am

with so many references my brain becomes overwhelmed, but after knowing this blog is like all so much easier, thanks.


Happiness comes when you believe in what you're doing, know what you're doing, and love what you do. Go For It!

08/26/2017 12:56am

To be the best in business enterprise always providing customers with innovative opportunities to advertise their name, products,

09/14/2017 4:59am

Beauti Queen amazing kolkata escorts agency alwyas ready for you at your doorstep. Beauti Queen provide you high profile independent girl in kolkata, escorts service in kolkata, kolkata escorts. If you are looking for the ultimate encounter in Kolkata then I am your sophisticated young Kolkata escorts that provides upscale companionship for making your night becomes true.

09/24/2017 4:43pm

Jiya Roy is a high class luxury and premium independent escorts agency in Gurgaon offering sexy independent escort Girls, models and cheap rate call girls for incalls and outcalls and travel arrangements. Female companions available 24/7 for business events, tour guide and much more.

09/25/2017 2:36am

Gurgaonfemales.in offers highly educated model from Gurgaon and best Escorts service in Gurgaon through some of its sizzling Independent escorts in Gurgaon Call Girls who are available to customers 24*7.

09/27/2017 9:19am

At Preston Chiropractic & Rehabilitation, We can Help You! Find out why other Louisville-area residents prefer the chiropractic care that we provide at Preston Chiropractic and Rehabilitation.

09/29/2017 9:27am

RGED Series wireless digital torque wrenches capture and transmit peak data to included Torque Management software from up to 130 feet away. A single wireless receiver supports up to 10 wrenches, facilitating simpler torque audits with data collection at a single computer.

10/02/2017 12:08pm

Renu Das Kolkata Escorts Services has gorgeous females provides Independent Escorts Service in Kolkata call girls at 100% satisfaction with VIP models. Provided Kolkata escorts at our agency are professional in nature and are eager to serve you at your place.

10/07/2017 2:24am

Welcome Guys| http://www.gurgaondivas.com/. We are providing Best Escort Service in Gurgaon with affordable rates, just call us for Hi profile Call Girls in Gurgaon . Contact us for Call Girl in Gurgaon. 9971089475

10/23/2017 4:34am

The Team at Lighthouse Emotional Wellness Center Can Help Your Marriage Struggles:

10/23/2017 5:03am

Digital torque gauges are designed for clockwise and counter-clockwise torque testing. The Jacob’s chuck is a versatile attachment and can be used for a variety of applications.

10/30/2017 7:37am

Hi i am Jenisha Pandey high profile independent collage girl in Gurgaon. we are provide escorts service in gurgaon, gurgaon escorts, escorts in Gurgaon if you are captivating for an independent escorts Call Girls visit www.jenishapandey.com for your naughty desire I am always available 24x7 for your all sexual desire.

10/30/2017 11:06pm

Having an attractive landscape in your property where you can relax and lie down after a stressful day is such a joy, but having a gorgeous and healthy landscape which you can eat is marvellous.

11/02/2017 4:38am

If you are going to do business in franchising or franchising, this may not be too important to put in the planning stage. But if you are going to start a business with a brand that you create yourself, then you must register the trademark first.

11/15/2017 7:30am

Thank you for taking the time to publish this information very useful!I assure this would be beneficial for most of the people. Any way I'll be subscribing to your feed and I hope you post again soon.


I appreciate your working style at the end just my request is please share with us some more great post.


Delhi-Divas amazing Delhi escorts who is always ready for you at your doorstep. Hurry up to avail the most seductive independent escorts in Delhi. Delhi-Divas escorts agency is providing you with High Quality and Verified girl in Delhi, escorts service in delhi, delhi escorts.

11/25/2017 7:26am

Delhi-Divas amazing Delhi escorts who is always ready for you at your doorstep. Hurry up to avail the most seductive independent escorts in Delhi. Delhi-Divas escorts agency is providing you with High Quality and Verified girl in Delhi, escorts service in delhi, delhi escorts.


Leave a Reply


    January 2016
    December 2015
    November 2015
    October 2015


    Work Life