This is a simple but very effective lifetime weight control method. It's perfect for weight maintenance but can also be used for losing weight depending on how enthusiastic you want to be about it. There's no calorie counting, no restricted food, and there are no complicated rules.

The core idea of the Bully Method is that you are not trying to lose weight through elimination, deprivation, or restriction. Instead, you are focusing entirely on all the amazing foods you CAN eat... and you can eat those foods anytime, in any quantity (eat them until you're full). AFTER you are full of weight loss foods, you can eat other foods you are craving.

This method crowds out or is a "bully" to other foods you're aiming to reduce. The foods you are getting full from eating will naturally and automatically help you eliminate or reduce the higher-calorie problem foods. There are so many "weight loss foods" to choose from that if you really focused on them, it leaves little room for anything else.

Through this method, you will avoid the psychological problems that occur when you try to eliminate or forbid yourself of certain foods; when you forbid anything "bad", you are focusing your efforts on what you CAN'T have, which makes you want it even more, and you are having to exercise limited willpower to do it.

So -- believe it or not -- if you want junk food (candy, chips, pizza), then eat it. Eventually you will lose your taste for junk food as your body learns to prefer high-quality, nutrient-dense foods. You will also be gradually building new, good habits that will eventually replace bad habits without actively trying to eliminate the bad habits.

This method also simplifies questions about what you can and can't eat. Sometimes deciding on carb amounts, counting fat, etc, all seems overwhelming. Don't worry about all that and instead, go crazy eating what you can have. And remember certain weight loss foods are unlimited! (See below)

Again, here is the approach: Go crazy eating only weight loss foods, until you're full. THEN... and only then... if you are still craving other foods, eat them.

The Bully Method is a simple concept that works.

What You CAN Eat: Weight Loss / Fat Burning Foods

Rule 1: Focus on eating weight loss foods (filling foods). Get as much of that kind of food into your diet as you can. Eat those foods first. Then eat other kinds of food.

Rule 2: Don't eat unless you are hungry.

See the following related pages:

Simplicity Weight Loss Plan. A simple weight loss plan that incorporates the Bully Method.
Fat Burning Foods Diet. Tips and information about ideal weight loss foods.
Fat Burning Foods Chart. Especially eat more of the foods at the top of the chart; the Low CD foods. Some of them are unlimited!
Magic Meals. This will help you create meals and the right nutrient balance on a daily basis.

Specifically, you can eat:

Protein (see Protein)
High-fiber foods (see Fiber Power Plan) which includes Vegetables, especially Leafy Greens, Fruit
Legumes
Soup
Smoothies
High-fiber carbs (not refined carbs - See Carb Types
Water

Also do this (the perfect compliment to the Bully Method):

Pre-Fill

Other BONUS strategies that fit perfectly with the Bully Method:

Savory Secret
Create Standardized Meals
Go on regular walks
Intermittent Fasting (at whatever level you choose)

Make It Available and Convenient

Understanding the Bully Method is one thing. Actually having all those great foods in your kitchen, office, etc, is another. There are two simple guidelines:

You have to put these weight loss foods on your grocery list, and buy them!
You have to actually put them in your refrigerator, and visible on the counter!

For more, see Change Food Environment

Then... and Only Then...

If, after eating your fill of what you CAN eat, you are still craving a non-weight-loss food... then eat it without hesitation. Don't try to outright forbid or restrict yourself anything, just make sure to eat that food LAST... after you have had your fill of fat burning foods. You'll find you either won't crave them at all or you'll eat a lot less than you normally would have.

If cravings continue to be a problem, the consider incorporating Flex Meals or Occasional Indulgences in your routine to avoid or reduce the buildup of cravings.

The only warning: Certain Trigger Foods may end up requiring outright elimination but don't worry about that for now; see how the Bully Method works out for you before assuming you have to totally eliminate something.

Habit-stacking for Long-Term Success

Want to make weight loss easy and permanent? Then build weight loss habits into your life that "bully" out the bad habits. Remember, habits by their very nature don't require any effort or mental reminders. Therefore they are "easy"... it's automatic behavior!

Start by implementing one healthy weight loss tactic into your life until it becomes a habit. That typically takes at least 3 weeks and probably more like 6 weeks. Then add another. Then another. Your weight will fall off like clockwork.

Bottom Line

Ensure you're focusing all your energy, time, etc, on "how can I eat more of those great weight loss foods?" Let them naturally and gradually phase out all your cravings and habits that led you to eat the other foods.