How To Develop Willpower For Dieting – Stop us if you’ve heard this one before: A smart, successful woman who knows a thing or two about health decides to stop menstruating in January. Maybe he musters his willpower, does yoga, drinks juice, eats green vegetables, or goes to bed early—the details don’t matter.
What matters is the result. A few days or a few weeks depending on your plans. Then it gets busy. Or stress. Or tired or bored or distracted. You know the rest: A month into his trip, he mixed a milkshake in his bottle and it leaked.
How To Develop Willpower For Dieting
At 11:00 p.m., his will collapsed into the trash can next to a bunch of wilted spinach—his New Year’s resolutions were just reminders.
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Is our hypothetical wife weak? A complete lack of self-control? IT’S NOT. It simply relies too much on willpower—the concept itself is flawed. “We used to think that people who can adopt healthy habits are strong-willed,” says Wendy Wood, PhD, professor of psychology and business at the University of Southern California. “But after studying how habit modification actually works, we know that these people actually rely on many other, more subtle strategies.”
Indeed, the concept of will is now being questioned. Medical professionals have long thought of it like car fuel: Each of us has a set amount; The more we use it during the day, the less we have left. But some new research has debunked this limited supply theory. Research shows that once a lifestyle change is incorporated into your daily routine, it becomes automatic—taking a lot of willpower out of the equation, says Wood.
This means that if you want to improve your life (for example, changing your diet or taking up regular exercise), the right thing to do is to form a new habit – according to research from University College London, it’s every where it can continue. 3 to 12 – or how to get there? Try these research methods: it doesn’t take willpower to try them.
Have you ever had a few slices of pizza after a stressful day? (Yes, who hasn’t?) These situations happen because our emotions interfere with our ability to control ourselves. To prevent sadness or anger from derailing your good intentions, face the underlying emotion as soon as you feel it.
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Stop and think about what you’re feeling, says Liz Chamberlain, a psychologist at the University of Colorado Center for Health and Wellness. “Try to identify what’s going on, whether it’s stress, boredom, or anxiety. Then sit for a few minutes and observe.”
Remember that you are not alone when you feel stressed, everyone feels these feelings sometimes. Self-care can ease emotional burdens. Stopping to sit with your feelings gives you more time to regret the choices you’ve made—like eating a cupcake or skipping a workout at the gym—and focus on what to do next. give
Ellen Lutwak of Closter, NJ, found herself reflexively turning to ice cream when stressed while caring for her two children and elderly parents. But adopting this strategy helped. “Now, when I get a sudden urge to eat ice cream, I stop and think about how I’m feeling and what makes me feel good,” she says. . “Sometimes I’ll call a friend. Other times I’ll get on my yoga mat and do some relaxing poses. “If I’m really craving something sweet, I’ll make a cup of tea liqueur or an apple with peanut butter. eat.”
That can help, too, says Laura Cipullo, RD, a nutritionist who helped Lutwak kick her ice cream habit. A study at the University of Minnesota found that whether people ate their favorite food, a moderate snack, or no snack at all, lower levels of anger, sadness, and anxiety were associated with several it disappears completely in a minute. Sitting with your feelings can make you feel as good as eating a cookie—and you won’t regret it later.
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Wendy Sydow, a paralegal in Erie, PA, has lost about 140 pounds over the past year after undergoing weight loss surgery, but still experiences cravings. But after years of binge eating, she began to see exercise and healthy eating as something she could do.
To do a “I’m lighter now, so I have more energy, so I walk 2-3 miles every morning – something I’ve never been able to do before,” he said. “I feel blessed to be able to play sports. I celebrate the changes that come with being healthy, like cleaning the basement or going downstairs to fix my niece’s ice cream.”
Research shows that Sydow is on to something. Hedy Kober, a professor of psychology, psychiatry and neuroscience at the Yale University School of Medicine, recently conducted a study that trained people to think in terms of the positive poles of healthy food: For example, researchers told them that broccoli is sour and tasty, and they want it. They feel good when they eat. The results were interesting: “We found that we could increase people’s desire for healthy food,” Kober said.
In a second study, his team trained people to repeat the same thought process. If people look at healthy foods and consider their wonderful properties, it will help them make better diet choices and consume fewer calories in their daily lives.
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It also works the other way around, Kober said. His research has shown that people can significantly reduce their cravings by thinking about all the negative aspects of eating donuts, such as filling the blood vessels with triglycerides and decreasing energy. “Participants in the corresponding project not only ate less food, but the activity in the part of the brain that is active when hungry for food decreased and the activity in the prefrontal cortex, the part of the brain associated with consciousness, increased,” he said. . will be controlled.”
Research in many areas of economics and psychology has shown that people often care less about future outcomes than present outcomes, in part because of immediate rewards—let alone! second glass of wine!-They have to pay more in the future than some think.
But research shows that if you visualize your future self, you’re more motivated to engage in protective behaviors. For example, studies have shown that graphic warnings about the dangers of smoking (pictures of diseased lungs, cancerous lips, and rotten teeth) are more effective in reducing cravings for cigarettes and increasing intentions to quit. In addition, when Stanford researchers showed people virtual images of themselves losing weight or gaining weight in association with exercise, those people were no more likely to see images that showed them getting fatter (or fatter) than the participants.
Virgil Wong, founder and CEO of healthcare transformation company Medical Avatar, which helps people see the potentially big consequences of small, everyday decisions through 3D images, says imagining your future lifestyle is also helpful. can be. “Challenge a happier, healthier version of yourself through drawings, apps, collages, or written notes,” she says. “What choices will this future person make about food, exercise, sleep, and stress management? What simple changes can you make right now that will make you this version of The Friend?”
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Watching her mother age has Napa, California photographer Christina Jennings thinking more about her next move. “I started thinking about who I wanted to be in my 70s and 80s, and I used this image of a healthy, vibrant, busy, energetic person to motivate me to exercise and eat clean and healthy,” she said. to speak “The idea of having some control over one’s own destiny is encouraging.”
Carrie Dennett, RD, a registered dietitian in Seattle, says this strategy can work even if you’re envisioning a short-term future. “If you’re going to sleep in instead of working out on the weekend, think about how the workout will give you energy to get through the day,” she says.
One of the biggest problems with willpower is that it turns every choice into a struggle: you fight against your will. That endless battle can destroy your self-control as you feel shame for every little mistake. Similar thinking
Keeping the body and mind on the same team helps. “People who successfully change their eating habits focus on what they can have, not what they can’t do, so they avoid the struggle,” says Traci Mann, author of This Inside Out.
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Michelle Vialongo, of North Bergen, NJ, struggled with eating chips and dinner — until she started eating oranges or tangerines instead. “Now I’m waiting for the fruit,” he said. “I still have chips and dip once a week. I know I don’t have to completely give up the foods I love.
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