How to stick to your diet [Podcast]

In this podcast, Mike Matthews and I discuss how to stick to your diet. “The episode is chock-full of practical tips for improving your diet adherence, which can help you lose fat faster and more easily. This is something Menno is an expert on, because he recently released a book called The Science of Self-Control, which is an evidence-based look at willpower that references over 500 scientific papers and distills it all down to actionable tips you can implement now.

Menno explains why dieting is inherently difficult, ways to make it easier, how macronutrient composition, meal timing, and consistency can help (or hurt) adherence, cravings, the difference between satisfaction and satiety, tips for eating out and going off-plan, and a whole lot more.”


  • 8:05 – Why is dieting difficult?
  • 16:47 – Why do you only eat “healthy” foods with no junk?
  • 19:15 – When do you feel a difference from your diet?
  • 21:50 – What can we do to make dieting easier?
  • 24:29 – Consistency is more important than “optimal”
  • 26:05 – What are the key aspects of consistency that matter most?
  • 27:19 – Are you always getting healthier when you get leaner? Is 15% body fat healthier than 10%?
  • 29:59 – Does macronutrient composition matter in dieting?
  • 32:45 – Why “if it fits your macros” with junk food isn’t sustainable
  • 35:27 – Can you satiate a craving?
  • 38:40 – The order you eat foods has a significant effect on adherence
  • 39:41 – Meal satisfaction
  • 43:43 – Meal timing
  • 44:37 – Tips for eating out
  • 45:50 – Why you shouldn’t save up calories by starving yourself before you go out to eat
  • 48:53 – The satiety sweetspot
  • 49:17 – The difference between craving pleasure (satisfaction) and satiety
  • 52:15 – What should you do if you overeat one day?


Spotify version

(podcasts starts at 3m16s)


Apple Podcasts version

(podcasts starts at 3m16s)

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About the author

Menno Henselmans

Formerly a business consultant, I've traded my company car to follow my passion in strength training. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique.

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