Help Your Willpower

I just finished reading an article published by the American Council On Exercise entitled "Why Willpower Isn't Always Enough". The basic idea of the article is that most people trying to lose weight usually fail because they tend to impose strict rules about eating that lead to feelings of being deprived. Strict eating rules and feeling deprived are actually associated more with weight gain than weight loss. Why? Because the more someone deprives themselves of "forbidden" food, the more he/she is going to crave it and eventually give in to the temptation.

The key is not to impose strict rules, but to work on changing actual behavior or lifestyle. The people who have the most success at losing weight and keeping it off are the ones who change actual eating habits. When you are able to intentionally make a permanent change it is usually going to be a positive change. Positive change will always bring you greater success at reaching your goals than negative change.

How do you change behavior/habits? The article lists 5 ways to help change behavior. These are mostly common sense, but I've found in my own life that sometimes it takes seeing "common sense" written out for me to be able realize it and follow it.

1) Avoid Tempting Situations- This one pretty well explains itself. If it isn't in the house, you can't eat it. If you don't go to the donut shop, you won't eat donuts.

2) Self-monitor- If you want to know what your intake is, Write It Down. Using a food journal is strong predictor of successful change. (Check out Meal Plans 101 to the right-it does this for you)

3)Set SMART Goals- Goals should be Specific-Measurable-Attainable-Relevant-Time bound. If you set your goals properly, then you will have a game plan to follow. Example: "I would like to lose 12 pounds in the next 3 months. I will do this by exercising for 1 hour 4 days per week and limiting dessert to one meal each week."

4)Practice Behavioral Substitution- Things like boredom and stress cause people to eat. If you find yourself starting to eat something for any reason other than hunger, then try substituting another behavior. Example: go for a short walk when bored

5)Retrain Your Brain (and taste buds)- Find healthier food choices that you enjoy. The key is make healthy eating something you look forward too. The more you eat healthy food that you enjoy, the more you are going to "crave" it. Which increases the likelihood of reaching your goals.

When it comes down to it, you're still having to use "willpower". The difference is making it a positive thing (i.e. develop enjoyable healthy eating habits) as opposed to a negative one (i.e. severe restricted eating).