Don't worry about willpower, distract yourself

Poor willpower is unavoidable. It is in short supply, and the area of the brain where it is stored has a lot of other jobs to fuss over, so willpower tends to get the short straw. It is inherently unreliable. We need other strategies.

A famous piece of research, the Marshmallow Test, by Walter Mischel of Columbia University, shows that the ability to distract yourself is really helpful in achieving your goals. He invited young children the chance to eat one marshmallow now, or to wait 20 minutes and get an extra marshmallow later on. Some succumbed to eating now, but those who held out were using their powers of distraction.

When we are making plans to lose weight, the goal is in the future, but the temptations are now. We need to find ways to keep that long term goal in sight. Distraction is one way. (This is a cognitive behavioural technique.)We all know that we eat less when we are really busy and focused. So what things allow you to get really involved? Finding one may make all the difference.

Another good cognitive behavioural technique has been developed by Peter Gollwitzer of New York University. He has identified that short strategic implementation plans make all the difference. For example, if your goal is to cut out snack foods at home, then he suggests making If Then plans. Find out the problem situation, such as coming home from work tired and snack-focused. So maybe the answer is, If I come home from work tired, then I shall put a ready meal in the oven, and go for a walk for 10 minutes. What If Then statements might help you?

And hypnosis will help you embed them so deeply that they become automatic. Great.

www.carolinebrowntherapy.com

Using your belly as a bin

The generation that was told to eat everything on their plate find leaving food very tricky.

So when you go to the fridge and see the remains of a meal, there is a powerful urge to eat it, to avoid waste. Don't tidy your fridge by eating up the contents.

These suggestions from your childhood are persistent and powerful. What can you do to overcome them?

Well, hypnosis can embed new suggestions, permitting you to throw food away. In hypnosis, you can learn to always leave your plate half eaten. Breaking the instruction to eat everything up needs a bit of support. However, many of us feel strongly about food waste. Hypnosis can help you develop new habits, simple things - like cooking smaller quantities or cooking a bit more so that you can store some in the freezer. Sometimes we just need to be able to focus.

You may feel that to be eco-friendly, you can't use the oven to heat up or bake just a small portion. So you could think about getting a small table top oven.

You might keep a dog - scraps and bones are apparently the ideal diet! Or chickens, so when you throw food out it doesn't feel so wasteful. Whatever works for you.

But your belly is not the bin. Don't fill it with rubbish.

www.carolinebrowntherapy.com