Exercise Your Other Muscle!

[brenty 27]

It's easy to overlook things that happen in slow motion, but the other day when someone complimented my ability to resist overindulging, it hit me: I've been building discipline!

Okay, so the brain may not technically be a muscle, but you can strengthen it by exercising it. Just as pushups get easier the more I do them, saying no to junk food, Desserts, and even extra helpings of healthy food gets a little bit easier every time.

I used to eat whole pizzas in one sitting (and breadsticks! and pasta!) multiple times a week. It felt like a compulsion. I still have my pizza nights, but now it's because I want to, not because I can't resist.

Just some "food for thought". lol

[2muchfun 8,928]

I posted an article a few months ago from Dr Michelle May. Your post reminded me of this and it's always a good idea to revisit why we eat or don't eat. It sounds like you stumbled upon the same conclusion and may have mastered the "trigger"?

You are not powerless!

Our environment is loaded with triggers for eating when we're not really hungry and for continuing to eat past the point of satiety. Learning to recognize these triggers and respond in an effective manner is the key to thriving in this food abundant environment.

What is a trigger?

Think about the word trigger for a moment… In behavioral terms, a trigger is anything that serves as a stimulus that initiates a reaction or series of reactions. This concept is analogous to a mechanical trigger, defined as a mechanism that activates a sequence.

Thinking about a trigger in mechanical terms is helpful because it takes the emotion out of it for a moment. More importantly, it reminds us that a trigger has no effect on its own and must be activated in some way. Similarly, your triggers for overeating are powerless over you—until you choose to act on them.

Dismantle the machine

The following mindful eating concepts will help you break the automated response to your triggers. (For those who have participated in Am I Hungry? Mindful Eating Workshops and/or read Eat What You Love, Love What You Eat, you'll recognize this as a version of FEAST from Chapter 3):

Focus: Whenever you want to eat or continue to eat, that is your trigger to pause and ask, Am I hungry? or Am I still hungry? In essence, you are creating a new trigger for yourself - wanting to eat now triggers you to pause and check in. This pause creates a gap between the stimulus and response, allowing you to respond instead of react.

Explore: If you're not hungry, get curious! I wonder why I want to eat right now even though I'm not hungry. What was the trigger?

Accept: Don't judge yourself. You wouldn't judge a machine for having a switch! Instead, say, Hmmmm, isn't that interesting?

Strategize: Choose how you will respond. I could eat anyway if I want to. For now, I am not going to activate this particular sequence of events. Let's see...what else could I do until I'm hungry?

Take Action: Each time you choose not to pull the trigger, you weaken its connection. It's as if the wires rust and eventually break. Further, each time you choose a different action, you create new connections. With practice, you will hardwire these new pathways - like insulating the wiring.

Eat Mindfully, Live Vibrantly!

Michelle May, M.D.

[jen_1381 446]

Great post!

I read a funny little thing yesterday about the "new" exercise in weight loss.

Turn your head to the left. Then turn your head to the right. Every time someone offers you food, perform 5 reps of this exercise.

You're completely right though, discipline does make it easier to resist temptation in time. I can now easily walk by a plate of french fries without feeling like I'm REALLY missing out by not indulging.

food for thought I like it!