I was born with very little willpower and a very big appetite. Because of this challenging combination, I have to work at building willpower muscle every single day.
Similarly, in her book, The Beck Diet Solution, Dr. Beck talks about the concept of:
“Strengthening your resistance muscle and weakening your giving-in muscle” when it comes to food.
What does this mean? As Dr. Beck explains, “Every time you resist the urge to eat something you really shouldn’t you strengthen your tendency to resist it again in the future. And every time you give in and eat (or overeat) food you shouldn’t, you strengthen your tendency to give-in.”
As a result of this little lesson, I am now training the little willpower I do have like my body…with focus and planning. My plan?
- More focus on goal setting with statements on why achieving my goals is important to me
- A renewed focus on food journaling and food prep. If it’s not on my plan, forgetaboutit!
- Being prepared for obstacles
Speaking of obstacles, this week the BetterU program had a tip about what to do when you have an unplanned snack attack. They suggest creating some distractions like painting your nails or going for a walk to keep your mind off mindless munching. Here are a few more helpful hints to keep from eating too many extra calories:
- Brush your teeth or put on some Crest White Strips (I’m always less likely to eat right after I brush)
- Drink more water or make a cup of hot tea (I sometimes mistake hunger for thirst, do you?)
- Go shopping, but not grocery shopping
- Read in a room other than the kitchen.
- Whatever you do, do not watch the Food Network
- Take a relaxing bath
- Knit if you know how to knit, otherwise…
- Grease the handles of your fridge with baby oil
- Have your jaw wired shut. Kidding!
- Blog, but if you don’t have a blog then read a really good blog like this one
- Call a long-winded friend
Now I really must go to the gym and do the other kind of resistance training and if I get hit with an unplanned snack attack I’ll call Carrie (to wish her a happy birthday, of course!)
Miz says:
March 12th 2010Ive yammered about this ad nauseum and found myself doing it again this weekend ;) but for ME it is all about willingness and not willpower. the willingness to do what I need to to get what I want (more energy, a fitness goal,less moodiness :))…
it IS a daily (and many times moment to moment) choice huh?
Jessica@HowSweet says:
March 12th 2010I’ve listened to those ideas for years – along with not to ‘reward’ yourself with food. Hmmm..it never sinks in!
Estela - Weekly Bite says:
March 12th 2010Every time I want to eat I always ask myself if its stomach hunger or mouth hunger.
That usually helps… most of the time ;)
Jess (Fit Chick in the City) says:
March 12th 2010What’s willpower? I think I need to stop reading food blogs at night. It’s right up there with watching the food network.
amanda says:
March 12th 2010I seriously need to avoid the food network or travel channel. :(
Anna @ Newlywed, Newly Veg says:
March 12th 2010Your first sentence of this post describes me EXACTLY too :-)
Great tips– thanks for sharing!
Heather (Wheres the Beach) says:
March 12th 2010I seriously need to start brushing my teeth immediately after dinner. Even if I’m stuffed, that’s when I NEED something sweet.
Sheila says:
March 12th 2010I really needed this today! Can you read my mind? Yesterday, I caught myself saying that I could have the rest of the week off from managing my food and excersise! Horrible. Went straight to the gym and did 60 minutes of cardio! Thanks for the tips, as always.
Naomi(onefitfoodie) says:
March 12th 2010haha go shopping but not grocery shopping! I need to do that!!
Samantha Angela @ Bikini Birthday says:
March 12th 2010“Paint your nails” is another good one. Not only do you take time painting them, but then you have to wait until they dry before dipping into the chip bag.
carrie says:
March 12th 2010thanks, joanna! i chew gum. after dinner(or any meal) i go brush my teeth and pop in a piece of gum. i am super programmed for a sweet after the meal and this is one of the ways i offset that urge.
carrie says:
March 12th 2010hey!! i just reread that!! carrie=long winded friend!!! :)
Tracey @ I'm Not Superhuman says:
March 12th 2010I totally agree that every time you say no to a craving it gets easier and easier. But if that fails, brushing and flossing my teeth (the flossing is key) really helps.
april says:
March 12th 2010Great tips! I always think I’m hungry when I’m thirsty. I don’t think I’ve figured out my hunger signals yet. It stinks!
The Candid RD says:
March 12th 2010Great tips Joanna. I do have to say, however, if you give in to temptation all the time, that leads to binging. So I think there is a fine line, do you agree?
I always put whitening strips on after dinner. It helps for about 30 minutes, and by that time, I’m over my “Munchies”…well at least for a couple hours :)
Jody - Fit at 52 says:
March 12th 2010Great post! I love that being prepared for obstacles! I have used many of your points for sure! One thing I do is the minute I really want to snack, I have promised myself that I will take 10 minutes to stop & think it thru AWAY from the food. I ask myself why. I ask is this to get back at somebody or a boss & if yes, why am I letting them ruin all my success, what will I have to do to work this off OR do I have to give up my special weekend treat cause of this. I ask many questions in those 10 minutes. If I still decide to eat, I know the consequences!
empower me photo guy says:
March 14th 2010These are great tips, I bet they’ll help a lot of your readers with their diet plan, just like they empowered you to succeed! I especially like the tip about calling a long-winded friend, that will take your mind off food for sure!