Make It Easy to
Willpower is a finite, limited resource. It's controlled
by the prefrontal cortex part of the brain that also
has a lot on its plate to look after. Including, keeping
you focused, problems solving and short-term
memory. So when it comes to dieting it is easy to
become overwhelmed as if we are tired or this part
of us is taxed to the maximum, those easy comfort
foods become irresistible, especially in the office
environment.
Thinking like an engineer for a second, if we are
building a process we put multiple strategies in place
to ensure that the process runs smoothly with
minimal hiccups.
We will refer to these as layers:
Layer
1:
Reduce
the
hunger
signals
it is easy to reduce the likelihood of reaching for a
snack if you are already satiated. So ensure that you
don't miss major meal breaks and drink lots of water.
If you aren't hungry those sweet treats are so much
easier to avoid.
Layer 2: Make it easy to eat the right thing
Stock your local areas with sensible snacks so if you
do slip you won't fall far. A healthy snack plan such
as small quantities of nuts can take the edge off
cravings. If you are hungry and before you eat
anything, drink a glass or two of water. Thirst is a
hunger trigger signal and can fill the stomach so that
your satiation level is reached earlier and you stop
eating.
Layer
3:
Listen
to
your
body
No matter what diet you take. Ensure that you listen to your
body. Chances are that if you feel full at the conclusion of a
meal 10 minutes later you will feel overfull. Use this to
recognize and understand your body's signals. Remember
that if you are no longer hungry. Stop eating!
IF you are nearly full put down your fork and drink some
water. This should top you up to completion without
bloating. Your body has a complex set of hunger signals
that can be tricked into being satisfied without resorting to
high energy snacks. The desk job diet can help you to
understand these signals and develop strategies to beat
them.
Layer 4: If you slip get back on the wagon
Do you have smoker friends who say that they will quit
smoking at some future date? I.e. New Years, birthdays, the
day they start a new job. Inevitably the day roles around and
they try for a bit and go right back to smoking. The secret to
willpower is to keep trying. If you slip up, that's okay.
Willpower is a muscle that needs to be exercised to grow.
Every time to exercise it you get a little better at it.
Layer
5:
Distract
Yourself:
Folks who are better at resisting a temptation are often just
better at getting their minds off of it