November 24, 2017
Willpower And Weight Loss
Scientifically, willpower was proven to exist back in 1998. We are all born with this ability but each individual operates at their own level. One in four people blame the lack of willpower on their inability to make significant lifestyle changes. However, it is believed that willpower can be developed with practice. It is thought to be a limited resource that can be depleted-like a battery. It is estimated to last about 4 hours and once it has been depleted it takes time to build it back up.
It is estimated we make between 119 and 227 food related choices in a day. 227! It is no wonder that our willpower gets depleted. Research indicates that stressed and distracted people are more likely to give in to temptations.
A gap in willpower can derail your weight loss efforts. We need to practice things that strengthen and support our willpower. We need to pay attention to what is going on in our mind and body-we need to become more self-aware. An interesting exercise is to note all our food decisions for a day and then review and see which decisions support our long term goals. Planning and preparation-like making our lunch-reduces the food choices we have to make. Also having an emergency plan for when we experience cravings or when we must eat out. These coping mechanisms are thought out ahead of time and just have to be put in action-perhaps we will call someone (a form of distraction), maybe we will take a short 3 minute meditation break or maybe we will just stop and express some gratitude.
Brain research shows that our brains are responsive to experience. Our brains change based on what we do!! We can train our brains in self-control/willpower. One way to do this is meditation/breathing exercises. When we focus on one thing (our breathe) we can slow our minds and bodies. Some people listen to music, go for a walk or practice yoga as a way to train their brain and recharge their willpower.
Exercise works both ways. Many people need willpower to move them to exercise, but exercise is actually great for re-building our willpower stores! Exercise at any level is helpful but outdoor exercise helps us de-stress, improving our mood, self-control/willpower and focus.
We are aware the brain is fuelled by blood sugar. Thinking, learning and storing memories require the use of blood sugar. Using our willpower requires blood sugar. However, if our blood sugar is too high we will be stressed both physically and mentally. When our blood sugar bottoms out we may experience fatigue and moodiness. In order to keep our blood sugar from these highs and lows we need to eat whole foods that are low on the glycemic index like vegetables, legumes, leafy greens, berries and nuts and seeds. These foods release their energy slowly into the blood stream.
There is scientific evidence that beliefs and attitudes can keep our willpower strong and active. Studies have shown that people who believe that willpower is limited often experience willpower depletion. People who did not believe willpower is easily exhausted did not show signs of depletion.
The research into willpower is ongoing but even at this point, setting a goal and practicing self-awareness can support your willpower when temptations are presented.
Weight loss is a mind game. Change your mind. Change your body.
