The third ingredient to behaviour change 乌鸦传媒� Willpower
In part 1 of our discussion on willpower and motivation, I introduced Dr. Baumeister乌鸦传媒檚 Muscle Model of Willpower, the idea that our willpower, the strength to resist cravings or temptation, is akin to the physiology of our muscles 乌鸦传媒� it gets tired and can fatigue in the short term, but over time the more you work it乌鸦传媒he stronger and more robust it gets. We also talked about willpower from the point of view of addiction and recovery and looked at the acronym H.A.L.T Hungry, Angry, Lonely, and Tired and how these emotional and physiological states can jeopardize our plans for change by sapping our internal resolve.
In part 2 we乌鸦传媒檙e going to talk strategies to help us avoid the first of these potentially sabotaging conditions, hunger.
Hungry
Be prepared and plan ahead. In the nutrition component of all of my courses and training I talk about the need to maintain your blood sugar by eating regularly. This doesn乌鸦传媒檛 boost your metabolism, it乌鸦传媒檚 boosts your willpower and allows you to stay motivated and on track. In the past, the idea of 乌鸦传媒渟ix small meals乌鸦传媒� - the mantra of meal frequency when I first started coaching others and competing in physique competitions - was touted as a metabolic boost, a way to keep the internal fire burning brighter, but that乌鸦传媒檚 not the case, or the reason for the weight loss benefits some find with this eating pattern. Eating regularly and strategically can reduce total consumption (and overall calorie intake) by fueling your brain which boosts your willpower and strengthens your ability to resist deviating from the plan!
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Strategy and planning will best willpower every time, why struggle to resist when you can simply plan ahead? Let乌鸦传媒檚 take a look at the time between lunch and leaving work for home. Everyone I coach gets the same instruction乌鸦传媒� if lunch is at 12:00 pm and you leave for home around 4:30 for 5:00 pm, you乌鸦传媒檙e ability to reduce your calories permanently relies on having a snack around 3:00 pm. I乌鸦传媒檓 not nearly as concerned with 乌鸦传媒渨hat乌鸦传媒� as I am with 乌鸦传媒渨hen乌鸦传媒�, because in order to make your change permanent it has to start with habits, those vital behaviours that are key to change. The best diet in the world - the only one that will work - is the one you don乌鸦传媒檛 know you乌鸦传媒檙e on!
Your personal food philosophies and nutritional core values might be based on spiritual, cultural, or even religious beliefs, which are not (in my opinion) up for negotiation. They might even be based on the latest trendy Netflix documentary (which is perfectly fine), just know that if you want to succeed - maintain your willpower and your motivation and eat a snack before you leave work. I personally like an apple, it grew on a tree and a large one generally has less that 80 calories, it乌鸦传媒檚 light on energy, dense on fiber and packed with nutrients.
In today乌鸦传媒檚 world of 乌鸦传媒淭he seven secret hacks and super shortcuts to stratospheric success乌鸦传媒� it乌鸦传媒檚 crucial to recognize the long game and what it is you乌鸦传媒檙e actually looking for. I don乌鸦传媒檛 know why you or anyone else is looking to lose weight (your motivation 鈽�), but if it乌鸦传媒檚 permanent, sustainable, lifelong change, it has to be based on you and your daily habits. In my experience changing your health and fitness or your body composition has to start with the understanding that using our willpower, our self-regulatory strength, is a last resort. Discipline, strategy and preparation are the vital behaviours crucial to making permanent changes.
In part 3 of this series on willpower and how to keep it strong for those times we actually need to rely on our resolve, we乌鸦传媒檙e going to look at the emotional components of H.A.L.T and talk strategy to stay on track.
Missed part 1?
Willpower versus motivation
ABOUT SEAN HAWTHORNE:
Sean Hawthorne is the owner and operator of OneLife Health and Wellness, Kelowna乌鸦传媒檚 first and longest running private, personal training facility. While working in Dubai, UAE as a Contracts and Project Manager, Sean decided to leave his successful career in Civil Engineering Technology and pursue his passion for health, fitness and helping others achieve their goals. He returned to Canada in 2001, taking formal education in Exercise Science and starting his career in the field of health and fitness. Working in collaboration with their clients, Sean and his team of health and fitness professionals strive to continually improve their skills and to help everyone reach their goals.
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