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How to Stick to Your Fitness Habits the Easy Way, According to Science

https://betterhumans.coach.me/how-to-stick-to-your-fitness-habits-the-easy-way-according-to-science-139884a006b4

betterhumans.coach.me

How to Stick to Your Fitness Habits the Easy Way, According to Science
As a personal trainer, it's part of my job to tell people what they need to do to get or stay in shape: how to work out and how often, what to eat, which morning and evening routines to follow. Yes...

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Sticking to a healthy lifestyle

Sticking to a healthy lifestyle

Staying in shape is mostly about program compliance.

It’s not about having the best fitness program, but about having one that’s good enough, eating less junk food and making sure you actually stick to it. 

And most people have trouble doing that.

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Off limits foods

Off limits foods

Successful dieters usually declare certain foods to be completely out of bounds, or allowed only during occasional designated cheat meals, rather than expecting themselves to eat everything in moderation.

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Saying no to bad habits

Saying no to bad habits
It might seem like a simple matter of self-control. But it turns out that people with high self-control may not necessarily be better at resisting temptation. They might just experience it less often in the first place.

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"Have to" and "Want to" goals

"Have to" and "Want to" goals
  • Have to” goals are set externally  ( e.g.: a doctor tells you that you should lose weight) and may be more effortful to reach;
  • “Want to” goals are the ones you feel internally motivated to accomplish  (you do your workout because you love how it makes you feel) and usually don't need as much self-control.

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The Instagram Effect and food porn

The Instagram Effect and food porn
Counterintuitively, you’d be better off viewing photos of junk food, instead of healthy food, because viewing the photos induces satiety, decreasing the desire for and enjoyment of foods of the type shown in the photos.

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SIMILAR ARTICLES & IDEAS:

Ego Depletion

Ego Depletion

Ego depletion happens when people use up their available willpower on one task.

We all have natural urges, desires, and tendencies that demand attention. When we curb those ...

Self Control

People having a high level of self-control experience better relationships and have higher achievement levels. Lack of self-control is associated with social conflict and low-grade academic performance.

Example: While following a diet regime, a person spends a lot of willpower the whole day trying to avoid junk food, but by the end of the day, all his mental energy has been exhausted, and there is no self-control left, resulting in snacking on unhealthy food.

Causes of Ego Depletion

Many emotional and physical factors contribute to ego depletion, like:

  • Emotional distress
  • Struggling to learn something new
  • Mental fatigue due to anxiety
  • Low levels of blood sugar
  • Too much choice
  • Conflicting beliefs and actions (cognitive dissonance)
  • Heart Rate
  • Hormonal imbalance
  • Being young and immature.

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How craving are stimulated artificially

How craving are stimulated artificially
  • Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
  • Rapid food meltdown: this tells your brain tha...

Building better habits means changing your environment

Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.

Nowhere is this more true than with food.

The reasons we crave junk food

  1. The sensation of eating the food: what it tastes like, what it smells like and how it feels in your mouth.
  2. The blend of proteins, fats, and carbohydrates that it contains: junk food companies are looking for a perfect combination, that excites your brain and gets you coming back for more.

Willpower is like a muscle

Just like going to the gym and building up strength, the more you train your willpower by accomplishing tasks on a consistent basis

Self-Discipline - a series of healthy habits

Long term change is better served by building better habits, than by forcing your willpower. 

You will choose the apple over the cake for a number of times ... and then give up. Building a habit to start the day by going to the gym will work better.

Habits = “automatic” responses...

 ...to familiar environmental cues. 

They form when you engage in a behavior repeatedly in the presence of consistent stimuli.