4 Willpower Wreckers

woman on scale, weight loss4 Self-discipline Wreckers (. and ways to avoid them!)

This post is by Brianna Farrand, a graduate student in Nutrition at Educator’s College at Columbia University and Cravings for Health intern.

If you have actually ever fallen off the healthy eating bandwagon, or if you’re having a hard time to shake those last 5 pounds, you probably presume that you simply need to work harder.

Willpower certainly plays a part, however this study and others have actually shown that your determination resembles any muscle in your body– the more typically you utilize it, the most likely it will tiredness. Exactly what’s more, due to the fact that we’re all confronted with even more than 200 food-related decisions every day, it’s not surprising that our willpower weakens. New weight-loss study is focusing on removing numerous of those food-related choices and making the healthiest option the simplest selection, so your willpower remains more powerful. Here are 4 sly self-discipline wreckers and how to repair them once and for all:

You keep grab-and-go food on your cooking area counter.

The problem: Researches like this one have revealed that the mere sight of appealing food can trick you into thinking you’re hungry, even when you’re not. Plus, upon seeing your preferred treats, you start to anticipate the satisfaction of eating them– the rewarding chew or crunch and the scrumptious taste of sweet or salty.

The fix: Shop these products out of sight in cabinets or a kitchen. To enhance your probability of picking a healthy treat, keep a fruit bowl, stocked with at least two kinds of fruit, in plain sight on the counter.

Your leftovers are kept in clear storage containers or clear plastic wrap.

The problem: The even more times you see that remaining slice of pizza when you open the refrigerator, or the extra coffee cake tucked away in the freezer, the more likely you are to eat it, according to this research study. Clear storage containers allow the tempting food to regularly advise you it’s there, and whenever you see it, you’re faced with a decision of whether to consume it. Ultimately, you provide in.

The fix: Shop less healthy leftovers in nontransparent containers or wrapped in aluminum foil. Reserve the clear storage containers and clear plastic wrap for healthier leftovers (like the vegetables from dinner last night).

Your dining friends are overweight.

The problem: You could consume larger parts of junk food (like pasta) and smaller portions of healthy food (like salad) when you dine with somebody who is overweight, as this research study demonstrated. Despite exactly what he/she consumes, your eating buddy’s obese status may subconsciously weaken your dedication to a healthy diet.

The fix: Before the meal, recommit to your healthy eating plan by remembering an easy objective, such as ‘I will cover half my plate with vegetables.’ If you’re satisfying at a dining establishment, find the menu online and pick your healthy entrée ahead of time.

Your antique china is small compared with your regular dinnerware.

The problem: According to this research, the size of your dinnerware– consisting of plates, bowls, glasses, serving containers, and even serving spoons– is an essential visual hint in your decision about just how much you should eat. The authors state that individuals have the tendency to serve themselves so that their plates are about 70 % full … with no regard to plate size.

The fix: Downsize your dinnerware! Use plates that are 9 or 10 inches in diameter, grain bowls smaller than 20 ounces, and juice glasses that hold 8 ounces. You will immediately serve and eat less, however you will not feel any less satisfied.

 

 SOURCES:

Muraven M, Tice DM, Baumeister RF. Self-discipline as a limited resource: regulative exhaustion patterns. J Personality and Soc Psych. 1998, 74(3):774 -789.

Shimizu M, Johnson K, Wansink B. In good company: the impact of an eating friend’s appearance on food consumption. Appetite. 2014, 83C: 263-268. doi: 10.1016/ j.appet.2014.09.004.

Wansink B, Chandon C. Slim by Design: redirecting the unintended drivers of meaningless overindulging. J Consumer Psych. 2014; 24(3): 413-431.

Wansink B, Van Ittersum. Portion size me: plate-size caused consumption norms and win-win solutions for lowering food intake and waste. J Exp Psychol Appl. 2013, 19(4): 320-332. doi: 10.1037/ a0035053.