Often we think that if we just had a little more willpower, everything would be possible. We would earn more money, achieve that goal, keep all our resolutions, never miss the gym and lose the weight we’ve been carrying around for so long. But willpower does not depend entirely on psychological strength; there are factors such as hormonal balance and blood sugar levels that may affect our self-control.
Psychologists agree that there is a limit to how much self-control a person can have, It’s like a gas tank that is being used up and if you are not careful it can empty pretty quickly, so it becomes very important to learn how to manage your willpower and to have a clear list of priorities so you can apply it towards only one or two objectives at a time. Willpower is one of our weakest mental forces and some experts believe it tends to diminish if we rely too heavily on it.
In the case of food, even a slight drop in blood sugar levels (like when you skip a meal) can hinder our ability to plan and avoid temptation. The secret here is to eat three meals and two snacks a day that include both complex carbohydrates and quality protein, because protein has the ability to stabilize blood sugar levels, which in turn can help us avoid overeating or engage in impulsive behaviors. It is worth mentioning that eating too little depletes glucose in the system and affects the production of leptin, the hormone that helps regulate appetite.
Exercise is also an important ally, among its many benefits is its ability to maintain healthy leptin levels and if we add to that 6-8 hours of sleep per night we can help keep both leptin and ghrelin (the hormone that triggers hunger signals) in check. In addition, sleeping well helps us have a clear mind and keeps our senses sharp.
In 1970 the famous psychologist and researcher Walter Mischel did a test in which he placed cookies in front of a group of children and gave them two options: you can have one cookie now, or wait until I come back from running an errand and then you can have two. When the researcher left the room many of the children ate the cookie almost immediately, however, there were some who resisted and found a way of delaying gratification.
After analyzing this and other studies Mischel found that children who resisted temptation did so by concentrating their attention on other things, some covered their eyes, others turned away and some rested their heads on their arms. The psychologist concluded that distraction is more powerful than willpower when it comes to avoiding temptation. How can we apply this to everyday life? If I don’t see it, I don’t want it. Resisting the temptation to eat a box of cookies you know is in the pantry may be impossible, but if we keep cookies mostly out of reach, our mind gets distracted with other things and the temptation loses power.
Another factor that weakens willpower is having to make decisions on the spot. We can avoid temptation through planning; you should always take a list with you when grocery shopping and stick to it, planning your days and your meals helps you avoid relying on willpower to avoid temptation and actually keeps it available for when you really need it.
In his book The Undefeated Mind: On the Science of Constructing an Indestructible Self, Dr. Alex Lickerman explains that the key to resisting temptation is not willpower, but learning to distract our mind and thinking about something else; avoiding it by keeping it at bay and accepting that we have our weaknesses. This last behavior weakens temptation because a lack of resistance helps reduce anxiety, which is often the cause of overeating.
Learning how to resist temptation (of overeating, not exercising, etc.) by means other than willpower alone will help us avoid the frustration and the guilt we feel when we give in to that convincing little voice inside that says “oh just go ahead and eat that!”. Try to plan your days, engage in activities you find distracting and entertaining and avoid situations, people and things that steer you away from your purpose. Soon you will find yourself on the other side of your goal.
If you are ready to follow a comprehensive plan that will help you overcome obesity once and for all, do not hesitate to call. For a free evaluation call LIMARP International Center of Excellence for Obesity at 664) 686 2542 or fill out a contact form at LIMARP.