The title of this post is identical to the title of a chapter in the book “Willpower: Rediscovering the Greatest Human Strength” by Roy Baumeister and John Tierney. Some of the content will be related plus a few contributions from this blog’s author.
Baumeister and John Tierney write, “If you’re serious about controlling your weight, you need the discipline to follow these three rules:
Never go on a diet.
Never vow to give up chocolate or any other food.
Whether you’re judging yourself or judging others, never equate being overweight with having weak willpower.
The reason for these rules can be attributed to “The Dieter’s Catch-22.”
In order not to eat, a dieter needs willpower.
In order to have willpower, a dieter needs to eat.
Oprah Winfree, along with the experience of others, and perhaps even your personal experience should be proof that diets do not work in the long term. Although there may be short term effects, eventually we all seem to be able to find that weight that we thought we had lost.
In one experiment, using both dieters and non dieters, the participants arrived at the what researchers call a “food-deprived state.” In other words they were hungry. They had not eaten for several hours. Some were given a small milkshake to take the edge off; others drank two giant milkshakes with enough calories to leave a normal person feeling stuffed. Then both groups, along with other subjects who hadn’t even given any kind of milkshake, were asked to serve as food tasters. Each one sat in a private cubicle with several bowls of crackers and cookies and a rating form. As these people recorded their ratings, they could eat as many from from each bowl as they wanted and if they finished them all, they could just tell themselves they were doing a thorough job as food testers. Of course, their ratings didn’t matter. The researchers were just interested inn how many cookies and crackers they ate, and how the dieters in the group compared with people who were not on a diet.
The non dieters reacted as expected. Those who had just drunk two giant milkshakes nibbled at the crackers and quickly filled out their ratings. Those who had drunk the small milkshake ate more crackers. And those who were still hungry after not eating for hours went on to chomp through the better part of the cookies and crackers.
However, the dieters reacted in the opposite pattern. The ones who had downed the giant milkshakes actually ate more cookies and crackers than the ones who’d had nothing to eat for hours. These results have been replicated. Finally the researchers began to see why self-control in eating can fail even amount people who are carefully regulating themselves. The researchers gave this phenomenon the scientific term, counterregulaory eating, but this is commonly referred to as the what-the-hell effect. So once dieters go off their diet they tend to say what-the-hell and behave like sailors on leave.
The key to successful dieting can be attributed to Mark Twain who wrote in The Adventures of Tom Sawyer, “To promise not do a thing is the surest way in the world to make a body want to go and do that very thing.”
Research has shown the effectiveness of a postponement strategy. When offered something tempting, rather than denying it, tell yourself that you will enjoy it sometime later. Apparently it takes less will power to postpone something rather then to deny it. So rather than a “what the hell” effect,” there can be an “I never managed to get around to it effect.”
The chapter concludes, “So when it comes to food never say never. When the dessert cart arrives, don’t gaze longingly at forbidden treats. Know that you will eat them eventually, but just not tonight.”
Weight loss goals should be modest. And all your willpower needs to be devoted to them. Large weight losses rarely last.
The following strategies were not in the book, but HM finds them promising.
The book does mention trying to keep track of calories. This can have the benefit of slowing down your eating. And the slowing down itself can be quite effective. Take time to savor each bite of food. This can also increase your enjoyment of the meal as well as helping your lose weight.
Another tactic is to switch diets for a limited amount of time. For example, you might become a vegetarian for a week. This is a variant of the postponement strategy. You postpone your regular food. Over a period of a week you are filling up on new food. And over this period, you might start to enjoy some foods. You can do this periodically gradually increasing the length of time on the new diet.
© Douglas Griffith and healthymemory.wordpress.com, 2017. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.