"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." In this statement, legendary football coach Vince Lombardi stressed the importance of will- the mental fortitude and self control to push harder when it is most challenging, resist temptations that interfere with the goal and task at hand, and continually strive for success.

With 40 percent of women and 30 percent of men on a diet at any given time, Americans long relied on willpower to guide their nutrition choices and weight-loss pursuits. Consequently, when the pounds failed to melt away, many attributed the failure to lack of willpower.

But the latest research suggests that boosting willpower and self-restraint may not be the most productive way to loose weight. Restrained eating (or attempting to cognitively control intake by imposing strict rules on the kinds of food and amount of calories allowed) and the subsequent perceived deprivation has been associated with weight gain rather than the desired weight loss.

While willpower may always play some role in maintaining a healthy weight, people trying to loose weight can diminish the importance of willpower in achieving success by ditching the diet mentality and instead committing to permanent lifestyle changes including balanced and healthy nutrition choices (to control caloric intake), regular physical activity (to maximize caloric expenditure), and behavior therapy (to facilitate adherence to nutrition and activity goals.) Of course, most people already know they should eat right and exercise. Here are a few simple behavioral changes that can help turn knowledge into action and at the same time minimize reliance on willpower for weight loss success.

Avoid tempting situations

Reduce cues for undesirable behavior and increase cues for desirable behavior. For example, keep the junk food out of the pantry and stock up on fruits and vegetables, dissociate from friends and colleagues with destructive eating and exercise habits and attitudes, make an effort to spend more time with active and healthy individuals, and eat small, well-planed meals throughout the day to help avoid a starvation binge or pit stop to the closest vending machine or fast-food restaurant. To reduce psychological cues to eat (such as boredom, habit, stress, etc.) restrict eating to the kitchen or dining-room table

Self-monitor.

One of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake (Tinker et al., 2007). While it can be tedious to keep a daily food log, this practice is highly effective. For one week maintain a detailed food log listing the type and amount of food eaten, complete with calories, time of intake, hunger ratings, emotions and activities at the time of eating. Also record the types and amounts of physical activity. Choose one representative day and assess your dietary and exercise quality. This exercise will help to identify strengths and weaknesses that otherwise may have gone unchecked, and determine where formerly "forbidden" foods might fit in moderation.

Set SMART goals.

SMART (specific, measurable, attainable, relevant and time-bound) nutrition and physical-activity goals help set the stage for weight-loss success by transforming vague visions of thinness into a specific plan for healthier lifestyle. Here's an example of SMART goal: "I would like to lose 5 pounds in the next two months. I will do this by exercising for 30 minutes three days a week and limiting dessert to one time each week." Post visible reminders of your weight, dietary or fitness goals to help make achieving the goals a reality.

Practice behavioral substitution.

Many people turn to food when bored or stressed. Before raiding the refrigerator or pantry, ask why you are eating. If it is for any reason other than hunger, vow to substitute alternative behaviors to eating. For example, if you eat when you're bored, take a 10-minute walk instead.

Retrain your brain-and taste buds.

Commit to eating a healthy, well-balanced diet that includes portion-controlled servings of a few of your favorite foods. This way the deprivation and cravings are minimized, and you might be shocked to find that after awhile, the fat and sugar-filled foods that were once so desirable, lose much of their allure.

While willpower is a desirable attribute that is important for successful weight loss for many people, endless efforts to exert willpower often lead to feelings of deprivation, binging and diet failure. For restrained eaters, and others who rely heavily on willpower to make healthy nutrition and exercise choices, behavioral changes can help put an end to the ruthless cognitive war and allow eating and exercise to be healthful and enjoyable guilt-free activities.