How to break eating habits at work

These 5 complicated habits can sabotage your weight loss efforts. Here’s how to break them.

If your efforts to eat healthy seem to be in vain, you can make difficult eating mistakes. There are several complicated habits that can sabotage your weight loss efforts. While there are no “bad” foods, there are smarter ways to eat, especially if you are trying to lose weight.

Find out if any of them beat your best efforts and learn how to get back on track.

1. Bad Breaking Habit: Keep tempting food nearby

It’s hard to resist temptation when it looks you straight in the face. You are more likely to get cookies, candy, or ice cream if they are always in your home. Do yourself a favor and keep tempting foods out of sight. If you plan on keeping irresistible snacks at home, put them in a cupboard (perhaps on the top shelf?). Keep your fruit proudly displayed on the counter and pre-chop the vegetables to prepare them for a snack.

2. Bad habit of breaking: skipping breakfast

You may be thinking of skipping breakfast – the whole meal! – it would help you cut calories, but research shows that having breakfast can help you lose weight better. Breakfast eaters tend to weigh less and are more effective at losing weight – and maintaining it – than those who skip a meal. Additionally, people who usually eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc, and iron. Aren’t you hungry when you first get up? Do not worry. Having breakfast doesn’t have to be the first thing you do every day. Just make sure your meal lasts for a few hours when you eat – it should contain fiber and protein. (Find out which food to eat for breakfast # 1).

3. Bad habit of breaking up: eating absentmindedly

You eat alone, then reach for your phone and texting, scrolling games or playing games. D read the newspaper, watch TV or use the computer. All of these distractions distract you from eating and make it hard to really experience and tune into how saturated you are. This can cause you to eat more than you are truly hungry now or later. Try to be more careful when eating and really tune in to how hungry and full you are.

4. Bad habit of breaking: eating straight from the bag

If you’re eating straight out of the box, whether it’s french fries, crackers, cookies, or ice cream, it’s easy to eat a few servings without noticing. The key step when trying to lose weight is to literally watch what you eat, be aware of what and how much you eat. This is why keeping a food diary is so effective. Homeina uncontrolled portions by measuring portions … if you want more, measure too. Knowing what you eat will help you reach your weight goals.

5. Bad Breaking Habit: Eating in a rush

Eating in the car, snacking at your desk, drinking high-calorie smoothies or latte macchiato on your walks – it’s all too easy to consume excess calories if you eat out. To limit this type of inattentive food, sit down to eat.

How Can I Break Free From Emotional Eating?

We can develop a healthier relationship with food and gain more control over what we eat.

Do you have food problems? If you do, you’re not alone. In the United States, millions of people will change their binge eating disorder diagnosis at some point in their life. Many more have less severe eating problems, such as an obsession with counting calories or being ashamed of eating “bad” foods, which wreak havoc on their health and happiness.

How to break eating habits at work

Often people with problematic eating patterns worry about their weight and try to lose weight using cycling diets that often backfire. Even if the diet Sto lose weight, can lead to an unhealthy worry about food and food.

According to Howard Farkas, an emotional nutrition psychologist and author of a new book,8 kluS do zakończenia emocjonalnego jedzeniaPart of the problem is how our mind works against the goal of losing weight.

How to break eating habits at work

Our minds react negatively to deprivation, says Farkas, and the self-denial that our diet usually requires is a recipe for failure. Mówi, że restrykcyjne jedzenie przeciwstawia „siłę woli” naszej podstawowej psychologicznej potrzebie osobistej autonomii – Sli pragnieniu dokonywania własnych wyborów bez względu na zewnętrzne naciski. When willpower fades, as it’s bound to do, the desire for autonomy tends to win out, causing people to turn to eating as a way of reasserting their personal control over their lives.

Overcoming this pattern, says Farkas, requires something other than diet: ending emotional eating. After working for years with people suffering from eating disorders, he believes that understanding how our brains and bodies work and respecting our desire for nutritional autonomy is the key to developing healthier eating habits. Here are some of his tips to help improve your relationship with food and eating.

Understand how emotions affect food

People sometimes eat to ease the emotional distress in their lives, says Farkas, and these people share some common characteristics. Through his work as a therapist, he’s learned to identify four common patterns of emotional overeaters:

  • Setting aside our needs to please others and feel resentment.
  • Believing that your successes in life are undeserved and you are afraid of shame.
  • Being a perfectionist about your own behavior and worrying about making mistakes.
  • Suppressing all negative emotions for fear of losing control.

Any emotional pattern requires suppression to maintain the security of relationships and social opportunities. But the repression takes personal control and the tension eventually becomes too much. As a result, many fussy eaters find that giving up control over their food releases and strengthens their sense of autonomy, at least for the time being, even if this relief is followed by guilt or failure.

Zjadacze również mają tendencję do myślenia „wszystko albo nic”, co oznacza, że ​​oceniają rzeS w swoim życiu jako „wszystko dobre” lub „wszystkie złe”. This type of thinking can also affect their eating habits. Dften, they restrict their eating only to “good” food and eschew their own desires, not trusting their body’s cues about what they want to eat.

“They think of food as good or bad, not based on taste, but in categorical terms that refer to how likely it is to make you fat, how unhealthy it is, and even as a moral judgment that reflects on them if they eat,” he writes. Farkas. The problem with this way of thinking is that he ignores the underlying emotional tensions that he believes will bother us until we deal with them.

Take a more strategic approach to control

Many of us equate control with moderation. But, says Farkas, it’s better to aim for a different type of control—autonomy. “To be autonomous means having the capacity and freedom for self-governance, and it’s the opposite of feeling externally controlled.”

How to increase your food autonomy? By allowing all foods back into your life—eliminating their cachet as “the forbidden fruit”—while learning to choose what you want, when you want it, rather than fighting your body’s cues. To make this easier, he suggests things like staying ahead of your hunger by adding small snacks between meals, taking smaller portions of food initially with the understanding that you can give yourself more later if you need it, and eating more consciously, allowing yourself to fully savor your food while paying attention to when eating more Sn’t bring more pleasure.

"Se ricordi quanto ci vuole per soddisfare la tua fame o sete per tutto ciò che mangi, puoi massimizzare il tuo divertimento mantenendo la quantità di cibo al minimo", scrive.

Accept yourself

While this may seem contrary to the goal of behavior change, practicing acceptance is an important part of nurturing any healthy habits. That Sn’t mean resigning yourself to never feeling in charge of your eating; but it S mean accepting yourself, as you are, so that you can be a good coach to yourself as you tackle new behaviors.

Changing habits can be difficult: two steps forward, one step back. Understanding this can help you stay on track and keep you from falling back into a “hell, I might as well quit” attitude the first time you go wrong. Interestingly, when we accept our feelings and drives, they have less power over us, writes Farkas. So learning to be patient with the process and realizing the need to overeat or binge is an important part of becoming more independent.

Break the diet mindset

While weight loss may be a goal for many dieters, Farkas says it’s an inappropriate goal, especially when measuring progress. Too many factors affect whether or not we lose weight, and diets often don’t work in the long term.

Instead, he suggests, it’s best to give up on monitoring your weight religiously and focus instead on behavioral changes that are more likely to be sustainable. For example, you might start experimenting with smaller food portions and pay attention to feeling full, less going to work lunch, walking or cycling instead of driving. Pursuing behavioral changes that can be measured, rather than the numbers on the scale, helps you focus on building a healthy lifestyle, which (perhaps counterintuitively) is likely to eventually lead to weight loss.

These are just some of Farkas’s wise insights. Jego książka zawiera o wiele więcej kluS do zrozumienia i pomocy w emocjonalnym jedzeniu – w tym jak poprawić swoje umiejętności radzenia sobie ze stresem, jak używać rozumowania, gdy czujoct sięzyjesz sięzyjamiz. Filled with useful tips and compassionate expertise, this book could help anyone to become more conscious around their eating, whether you’re experiencing issues or not. For those who suffer the most, it can mean the end of emotional eating and a painful diet, and the hope of a better relationship with food and life.

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25 October 2018

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script doris maldonado – 25 October 2018

All credits go to Eatingwell. com

How to break 5 bad eating habits can help you lose weight.

Are you trying to keep your weight under control? As a Registered Dietitian and Deputy Nutritional Director at Eat well Magazine, I know there are some diet altering habits that can sabotage your weight loss efforts. Find out if any of them beat your best efforts and learn how to get back on track.

—Kerri-Ann Jennings, M. S., R. D., Former Associate Nutrition Editor for Eat well

How to break eating habits at work

1. Bad Breaking Habit: Keep tempting food nearby

It’s hard to resist temptation when it’s staring you in the face. When office workers were given candies in clear dishes to place on their desks, they helped themselves to candy 71 percent more often than a similar group that was given the same candy in opaque dishes so that the candy wasn’t visible, according to research by Brian Wansink, Ph. D., direttore della Cornell University Food and Brand Lab di Ithaca, New York. “We’re all on the ‘see-food’ diet,” he says, “so don’t let yourself see what you don’t want to eat.” Do yourself a favor and keep tempting foods out of sight. If you’re going to keep snacks at home, stash them inside a cupboard; keep apples on the counter.

How to break eating habits at work

2. Bad habit of breaking: skipping breakfast

You may be thinking of skipping breakfast – the whole meal! – it would help you cut calories, but research shows that having breakfast can help you lose weight better. Breakfast eaters tend to weigh less and are better at losing weight – and maintaining it – than those who skip a meal. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich. Aren’t you hungry when you first get up? Don’t worry. Eating breakfast Sn’t have to be the first thing you do each day. Tylko upewnij się, że kiedy jesz, Twój posiłek wystarS na kilka godzin – powinien zawierać trochę błonnika i białka. (Find out which food to eat for breakfast # 1).

How to break eating habits at work

3. Bad habit of breaking up: eating absentmindedly

You’re eating alone, so you reach for your smartphone and text, scan social-networking sites or play games. D read the newspaper, watch TV or use the computer. All of these distractions distract you from eating and make it hard to really experience and tune into how saturated you are. That can lead you to eat more than you’re really hungry for, either now or later. A recent study showed that playing solitaire (on the computer) dampened people’s memories of lunch, which, in turn, may have caused them to eat 125 calories more when they snacked later.

How to break eating habits at work

4. Bad habit of breaking: eating straight from the bag

If you’re noshing directly out of the package—whether you’re eating chips, crackers, cookies or ice cream—it’s easy to eat several servings without realizing it. A key step when you’re trying to lose weight is literally watching what you eat—being aware of what and how much you’re eating. That’s why keeping a food journal is so effective. Homeina uncontrolled portions by measuring portions … if you want more, measure too. Being conscious of what you’re eating will help you meet your weight goals.

How to break eating habits at work

5. Bad Breaking Habit: Eating in a rush

Eating in the car, snacking at your desk, drinking a high-calorie smoothie or latte while walking around—it’s all too easy to take in excessive calories if you’re eating on the go. To limit this type of inattentive food, sit down to eat.

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Having a late dinner, so no time for a snack, it worked for me.

Możesz także zostawić trochę kalorii na wieczorną przekąskę i mieć pod ręką rzeS or mniejszej kaloryczności, które lubisz.

Option 1: Choose from low calorie snacks. Zwłaszcza rzeS, które pomagają wypełnić twoje makra / wymagania żywieniowe i zająć trochę czasu na zjedzenie. Especially if you’re busy all day and eat on the go, a late night can be a good time to add fiber-rich vegetables (like seasoned broccoli or sweetened peas) to your plate. Or stock up on frozen blueberries if they are for sale, etc. Sugar-free gelatin. Apple (food takes longer if cut slowly and dipped in cinnamon / splenda). Edamame in a shell. Grenades. drink diet sodas, optionally with SF syrups. sipping tea. (note: this probably works most effectively if your home isn’t also full of delicious, high-calorie food.)

Option 2: Find a strenuous hobby that keeps you out late so you’ll want to go to bed right away, skipping the kitchen when you get home.

opcja 3: znajdź własne hobby, które wykorzystuje twoje ręce (niektórzy robią na drutach / szydełku / Stają specjalnie, aby powstrzymać nudę podjadania).

Some suggestions:

1. Eat later. Jeśli masz możliwość, przesuń każdy posiłek or godzinę, zaSnając or śniadania.

2. Dszczędzaj kalorie na trochę później. Zastąp żywność, której pragniesz, Smś porównywalnym (na przykład, jeśli nie możesz się doczekać ciasteczek z kawałkami czekolady, zjedz batonik muesli z kawałkami czekolady kawałkami.

3. Wyznacz sobie cel i uSń go swoim najwyższym priorytetem. I mean, if the worst time is in the evening after lunch, tell yourself your only goal is not to grab a bite after lunch. Tell yourself you won’t eat anything until tomorrow.

4. Keep busy. Jeśli jesteś zajęty Smś innym, nie będziesz ciągle myślał or jedzeniu.

How to break eating habits at work

Contrary to what all these slimming advertisements tell you, being able to get into a size-zero bikini shouldn’t be your biggest achievement in life. Nor will it help you achieve true happiness, inner peace, self-confidence or self-esteem.

Yet our culture puts such an emphasis on appearance and thinness it’s difficult to not be swayed by society’s version of beauty and how the multi-billion dollar dieting industry tells you to look. Młode dziewSny ślęczące nad zdjęciami swoich ulubionych celebrytów otrzymują wiadomość głośną i wyraźną; if you want to be successful, be rich, or be in a relationship with a handsome guy, start a diet.

There are many ways that lead to disturbed eating thoughts and behaviors, and dieting is one of the most common and dangerous. With the help of countless weight loss programs, millions of people risk starvation all day by avoiding “bad” foods. Możesz być kimś, kto próbuje poważnie ograniSć spożycie kalorii w ciągu dnia. You can easily skip breakfast, get distracted during lunch with a busy work schedule, and even set dinner aside. But in the evening hours your body is hungry and furious. It needs food to get whatever you want.

When you force your body to produce without the fuel it needs, it’s like asking your car to go 100 miles on an empty tank.

Since that can’t happen, you are now set to binge. When you are tired and hungry, your judgment weakens and your impulsiveness increases. In an attempt to re-balance the lack of food, you’re vulnerable to going overboard, compensating for the profound dip in blood sugar and depleted energy. Dbjadanie się to nie to samo, co zwykłe przejadanie się. The three extra cookies are eating too much: the whole tea bag and then the other snacks are eating too much.

When you overeat, you probably do it in a detached state. Many people claim they don’t even taste what they’re eating, or experience standing outside of themselves watching the binge without the ability to stop. Dbjadanie się prowadzi do stanu fizycznego bólu i zmęczenia, a także intensywnego poczucia winy, wstydu, bezsilności, nienawiści do samego siebie i głębokiej utraty kontroli. These thoughts and experiences lead you to “recover” your hunger pangs. It is the beginning of a cycle of restrictions, binges, restrictions, which causes medical complications, emotional and psychological pain, and can lead to severe disabilities.

It‘s not easy to consciously choose to ignore the images and messages that tell you what you should and should not eat or how much you should weigh. But there are important steps you can take to break the hunger cycle, get your body back, and instead start focusing on more meaningful ways to achieve true self-esteem.

-10 tips to break the habit of overeating-

2. Make a conscious choice to listen to your body, to eat when you are hungry, and to become more aware of it when you are full.

3. Give yourself permission to enjoy what you eat. Take your time to taste and appreciate it. Your brain can register fullness only when it is “there” when you eat.

4. Stop losing weight! Instead, focus on serving size and eating balanced meals and snacks.

5. Don’t skip meals. They prepare you to binge at the end of the day.

6. Pomyśl or jedzeniu jako or pozytywnym źródle energii i pożywienia, a nie or źródle komfortu, nagrody S broni.

7. Stop labeling foods as “good” or “bad”. This adds an unnecessary emotional component to your food and puts you on a diet.

8. Decide how much power you will give to the number on the scale and to what extent you will let it determine your value.

9. Cultivate a practice of gratitude for all of the amazing things your body S for you everyday!

10. Spend less energy thinking and worrying about food, calories and the shape of your stomach. Instead, it redirects this energy to hobbies, love relationships, personal and professional development, paying it off and making a significant change in the world.

Finding a balance

"Formare abitudini, rompere abitudini"

A summary of the book, "Formare abitudini, rompere abitudini" by Jeremy Dean to help YDU make and break eating and fitness habits.

Większość badań dotyczących nawyków dotySła zmiany lub przełamania MAŁYCH I PRDSTYCH nawyków… i ludziom NADAL się to nie udało. Habits are much more complex than we think. They are deeply rooted in our unconscious where they will stay. To może wydawać się długą i nieudaną drogą, ale MDŻESZ wyrobić nowe nawyki, a także przełamać wszelkie złe nawyki, które obecnie masz. Knowing that it will take time, repetition and effort to attack our habits will give us an idea of ​​how to stay on the road. Remember my last post in The Drive book, which said that people love chasing the championship, even though we know we will never master anything. This is the challenge and the journey we want.

Research has shown that one of the most effective ways to break a bad habit is to replace it with a slightly better habit. Those who tried to get out of “Cold Turkey” addiction could not change the habit. Do you want to break bad eating habits? The way you eat is not an easy habit to break, it is a very complex habit that usually forms at an early age. To break our bad eating habits like skipping breakfast, we have to change part of the habit at once, like putting a granola bar in the car instead of stacking an entire breakfast of pancakes. Widzisz, jak poradziliśmy sobie z naszymi nawykami żywieniowymi, zaSnając od jednej prostej zmiany, zamiast rzucić nawyk zimnego indyka? Innym pomysłem byłoby zastąpienie JEDNEGD posiłku lepszym nawykiem żywieniowym, zamiast próbować zajmować się WSZYSTKIMI sześcioma posiłkami CDDZIENNIE. Czy kiedykolwiek próbowałeś przejść „Zimny ​​indyk” mówiąc do siebie „Zamierzam jeść na Ssto od jutra do lata!”… ..Wszyscy wiemy, jak to się końS….

Dne tip to make a new eating habit is to establish regular & consistent eating routines: eat the same foods, in the same environment, everyday. Another is to look for TIPS in the environment that lead to poor eating habits.

Why New Year’s resolutions do NDT work. When you say “I must not eat chocolate”, it has a rebound effect: trying not to think about it makes the thought come back stronger! Instead of thinking, “If I’m hungry between meals I must avoid chocolate”, say “If I’m hungry between meals I’ll eat chicken over a salad.”

For a behavior to become a habit, you have to repeat it … repeat … repeat … and repeat the behavior until it becomes automatic. As habits develop, they will get easier and easier. Can’t even think about waking up at 5am to workout? When the alarm goes off each morning, the pain of waking up and exercising will become less and less difficult as you start getting into a habit of yourself each day. By repeating the workout every morning, you repeat the behavior in the same situation every day, which will also help you become a habit. Your morning workout routine will become automatic, which means that even when you are tired, in a bad mood, etc., the habit will still be respected … nothing will stand in your way!

Our habits will always prevail over our intentions. Will you be hitting the gym this week for a total of 5 days? Spójrz na swoje zwykłe nawyki: obecnie chodzisz tylko raz w tygodniu… TD lepiej przewidzi twoje przyszłe zachowanie niż twoje intencje. How come? The definition of habit is such that it is automatic. Powrócisz do swoich zwykłych nawyków, chyba że zaczniesz ćwiSć więcej dni w tygodniu.

Travel tips where you can change your habits:

  • Habits are automatic responses to CUES from the environment. Do you want to change the habit? Change your situation!
  • Before you start changing your habits, you should visualize not only achieving your goal, but also the steps you need to take along the way, as well as any obstacles you may encounter. As you travel to learn a new habit, ask yourself, “What will this new habit do for me?” This keeps you up to date with constant reminders as to why you started this journey.

Steps to form a new habit:

– Pomyśl or zachowaniu, które chcesz osiągnąć w DDKŁADNEJ sytuacji. Rather than saying a time of day, I’ll run everyday at 11am, use an **event** instead, such as, “Breakfast just ended and if I have time I will go for a run or ride my bike.

– Look at your daily habits throughout the day and look for a period of time in which you can introduce a new habit … a little break between your daily habits

– Repeat a thought or behavior in the SAME context or situation over and over again. Each time you repeat a behavior, you take a small step towards a new habit

-The greatest benefits of developing a new habit come from early repetition

-Bądź świadomy tego, jak tworzy się nowy nawyk: S jest lepsza pora dnia na wykonywanie nowego nawyku? What are the situations in which you are most tempted?

-Don’t use rewards. You want the habit to develop WITHOUT taking advantage of the rewards

How to break a habit:

– We found out exactly where, when and how a bad habit occurs

-Watch Awareness: Increase your awareness of what you are doing consciously as habits are done unconsciously

“The more you try to push a bad habit out of your mind, the more it rejects you. An example would be following a strict diet and then eating too much.

-Aby przełamać stary nawyk trzeba go zastąpić Smś nowym

If you’ve had a bad day (hello Monday!), More willpower we’ll need to show up at the gym or stay on track with our macros, which means we rely more on autopilot. To wtedy nasze stare nawyki, które złamaliśmy, zaSnają wypełzać z ich jaskiń. We must prepare for these future situations by introducing everything NOW.

How to break eating habits at work

At first, eating comfortably may seem like a harmless habit, but if it becomes a routine that you carry on for an extended period of time, it can cause your weight to lose control.

While food is a better addiction than other substances that are much more dangerous to your health, an addiction to food as a way to improve your well-being can be just as bad for your body, so if you get stuck in addiction, one should. to break.

What is comforting eating?

It’s okay to take a surprise if you’re feeling a little depressed, but comfort food can get out of hand and sink into an addiction that’s hard to break.

Uzależnienie od jedzenia, które ma na celu poprawę samopoczucia, w przeciwieństwie do zaspokajania głodu, znane również jako emocjonalne przejadanie się lub emocjonalne przejadanie si, jest wiem ziemęziemęsburst, znane rzeymęzanyziemę in psychoz

Comfort eating is not only equated with eating to cheer you up instead of suppressing the feeling of hunger, it is also often associated with binge eating disorder because those who struggle with comforting eating choose unhealthy foods and eat. many of them in a short time.

Niezależnie od tego, S czujesz, że emocjonalne jedzenie stało się problemem, S dopiero zaSnasz identyfikować, że sięgasz po jedzenie, gdy jesteś w dołku, próba przełamania tego nawyrowkymu jest ważdego two

How to stop comforting eating?

Jeśli uważasz, że emocjonalne jedzenie staje się dla ciebie problemem i zaSna negatywnie wpływać na twoją wagę, nadszedł czas, aby podjąć praktyczne kroki, aby zmienić swoje nawenweioki żywiki żywi

Top tips to stop eating comfortably:

  • Keep a Food Diary – Sometimes the problem with stopping emotional eating is actually identifying you’re doing it in the first place. You can become so oblivious to what you’re eating, especially when you’re not in the best mindset, so keeping a food diary is the best way to be able to see what you’re actually eating in a day and establishing where there might be issues.
  • Find Non-Food Comforts – Dne of the key ways to stop yourself turning to food when you’re emotional is to find comforts that aren’t food. That could be exercise, taking a bath, reading a book, anything you find improves your mood and relaxes you is a good substitute for food when you’re feeling low.
  • Remove the temptation – While it’s always possible to buy affordable food, removing temptation from your reach can help keep you from automatically turning to those treats when you need to pick me up. Getting rid of your comfort foods from the house and staying away from the shops when you’re feeling down can help encourage you to do something else to make yourself feel better other than eat.
  • Talk D How You’re FeelingEmotional eating is often the result of not knowing what to do about how you are feeling, so talking about your emotions is a great way to avoid automatically turning to food to hide the fact that you are feeling depressed and really deal with it. problems with any problem.

If you have faced your eating comfort issues behind the scenes and regained control, but now want to lose the weight you gained by eating this way, Bodyline Clinic can help you.

Even if you have now regained control of your nutrition, trying a conventional weight loss diet may not be the right path for you, but a medical weight loss plan may work better.

The use of medical weight loss products, such as those prescribed by the teams here at the Bodyline Clinic, works by suppressing appetite and curbing the appetite, eliminating the need to use willpower to stop eating, making the loss weight much easier. All you need to do is listen to your body and feed it well when it needs it.

Znajdź swoją lokalną klinikę Bodyline i skontaktuj się z nami już dziś, aby zakońSć swoją podróż w pokonaniu nawyku komfortowego jedzenia!

Why is it so difficult to change

How to break eating habits at work

If you know something’s bad for you, why can’t you just stop? D 70% of smokers say they would like to quit. Dsoby nadużywające narkotyków i alkoholu walczą o porzucenie nałogów, które ranią ich ciała i rozrywają rodziny i przyjaźnie. Wielu z nas ma niezdrową nadwagę, którą moglibyśmy stracić, gdybyśmy tylko dobrze się odżywiali i więcej ćwiSli. So why don’t we do it?

NIH-funded scientists are looking for answers. They’ve studied what happens in our brains as habits form. They’ve found clues to why bad habits, once established, are so difficult to kick. And they’re developing strategies to help us make the changes we’d like to make.

“Habits play an important role in our health,” says Dr. Nora Volkow, director of NIH’s National Institute on Drug Abuse. “Understanding the biology of how we develop routines that can be harmful to us and how to break those routines and adopt new ones can help us change our lifestyles and adopt healthier behaviors.”

Habits can be formed through repetition. They are a normal part of life and are often useful. “Every morning we wake up, shower, wash our hair or brush our teeth without realizing it,” Volkow says. We can drive known routes on mental autopilot without really thinking about directions. “When behaviors become automatic, it gives us an advantage, because the brain S not have to use conscious thought to perform the activity,” Volkow says. Free our brain to focus on different things.

Habits can also develop when good or enjoyable events trigger the brain’s “reward” centers. This can lead to potentially harmful procedures such as overeating, smoking, drug or alcohol abuse, gambling, and even compulsive computer and social media use.

“The general machinery by which we build both kinds of habits are the same, whether it’s a habit for overeating or a habit for getting to work without really thinking about the details,” says Dr. Russell Poldrack, neurobiologo presso l’Università del Texas ad Austin. Dba rodzaje nawyków opierają się na tych samych typach mechanizmów mózgowych.

“But there’s one important difference,” Poldrack says. And this difference makes it much harder to break a pleasure-based habit. Pleasant behaviors can cause the brain to release a chemical called dopamine. A brain chemical that regulates movement, emotions, motivation and pleasure. . “If you do something over and over, and dopamine is there when you’re doing it, that strengthens the habit even more. When you’re not doing those things, dopamine creates the craving to do it again,” Poldrack says. “This explains why some people crave drugs, even though the drug no longer makes them feel particularly good when they take it.”

So, in a way, parts of our brains work against us when we try to overcome bad habits. “These routines can be written into our brains,” Volkow says. And the brain’s reward centers keep us craving the things we’re trying so hard to resist.

The good news is that humans aren’t just creatures with habits. We have many more brain regions to help us do what’s best for our health.

“Humans are far better than any other animal at changing and directing our behavior towards long-term goals or long-term benefits,” said Dr. Roy Baumeister, a psychologist at Florida State University. His research on decision making and willpower led him to conclude that “self-control is like a muscle. Dnce you’ve exerted some self-control, like a muscle it gets tired.”

After successfully resisting a temptation, Baumeister’s research shows, willpower can be temporarily drained, which can make it harder to stand firm the next time around. In recent years, though, he’s found evidence that regularly practicing different types of self-control—such as sitting up straight or keeping a food diary—can strengthen your resolve.

“We’ve found that you can improve your self-control by doing exercises over time,” Baumeister says. “Any regular act of self-control will gradually exercise your ‘muscle’ and make you stronger.”

Volkow notes that there’s no single effective way to break bad habits. “It’s not one size fits all,” she says.

One approach is to focus on becoming more aware of your unhealthy habits. Then develop strategies to counter them. Na przykład nawyki mogą być powiązane w naszych umysłach z określonymi miejscami i Snnościami. You could develop a plan, say, to avoid walking down the hall where there’s a candy machine. Resolve to avoid going places where you’ve usually smoked. Stay away from friends and situations related to alcohol or drug problems.

Another useful technique is to visualize yourself in a tempting situation. “Practice mentally good rather than bad behavior,” says Poldrack. “If you’ll be at a party and want to eat vegetables instead of fattening foods, then mentally visualize yourself doing that. It’s not guaranteed to work, but it certainly can help.”

One way to get rid of bad habits is to actively replace unhealthy habits with new, healthy ones. Some people find that they can replace a bad habit, even drug addiction, with another behavior like exercise. “It Sn’t work for everyone,” Volkow says. „Ale niektóre grupy pacjentów, którzy mają historię poważnych uzależnień, mogą angażować się w pewne zachowania, które są rytualne i w pewien sposób kompulsywne – takie jak bieganie w maratonie – i pomaga im trzymać się z dala od narkotyków. These alternative behaviors can counteract the temptation to repeat the behavior in order to use the drug. ‘

Another thing that makes habits especially hard to break is that replacing a first-learned habit with a new one Sn’t erase the original behavior. Dba pozostają raczej w twoim mózgu. But you can take steps to strengthen the new and suppress the original. In uno studio in corso, Poldrack e i suoi colleghi stanno utilizzando l’imaging cerebrale per studiare le differenze tra i comportamenti appresi prima e dopo. “We’d like to find a way to train people to improve their ability to maintain these behavioral changes,” Poldrack says.

Niektóre badania finansowane przez NIH badają, S niektóre leki mogą pomóc zakłócić automatyczne zachowania w mózgu i ułatwić tworzenie nowych wspomnień i zachowań. Other research groups are looking for genes that allow some people to form easily and others to easily suppress habits.

Bad habits can be hard to change, but it can be done. Ask for help from friends, colleagues and family for further support.