There are many different things you may try to lose weight, or speed up your weight loss.
Many people who make a decision to lose weight instantly, start looking at the number of calories they are consuming, and how much they are exercising.
Of course, these things are very important to successful and healthy weight loss.
However, one thing that all too often is left out of the equation, is the brain.
Your brain can actually be trained, using various techniques, to help you with your weight loss. But, most people fail to realize this, and as a result face a far more difficult, uphill struggle to lose weight.
So, what does the brain have to do with losing weight?
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When most people think about weight loss they do not generally tend to think about the brain, and how it can affect losing weight.
Most people place no connection between the brain and weight loss, when in fact there is a very strong link between the two.
Whilst we may not realize it, our brains have actually been programmed to do things, such as associate eating and food, with certain events and activities.
For example, for some people going to see a movie at the theater automatically means having to get popcorn or candy, even if they have already eaten, and are feeling full.
There are many other situations that your brain will associate with food and eating, such as:
Attending a party
Whilst you may not be hungry, you will usually find that you will end up eating something.
Meetings
Many people who attend staff meetings, for example, end up picking at food, even though they are not hungry, just because it is there in front of them.
At specific times
Our brains will often associate food with a particular time of the day. For example, some people find they always eat at 9 am, and then again at 12 pm, whether or not they are hungry.
Food And Emotions
It is not just particular events, activities, and times of the day, that become linked to eating because of the way in which our brains are programmed. Food is also strongly linked to emotions.
You may find that your brain tells you to eat more when you are experiencing emotions, such as:
- Sadness
- Boredom
- Depression
How To Retrain Your Brain
The good news is that there are techniques you can use to retrain your brain, and break these links between food and various emotions, activities, events and times.
Once you have managed to crack this, you will have far more control over when, and why, you are eating, which in turn will make it easier for you to lose weight.
It is worth noting that there are many different techniques you may consider. And, different techniques will suit different people, so there is no ‘one size fits all’ strategy.
But, some of the techniques which you can use to retrain your brain, and break the food association link, include the following.
Food Journaling
This is one of the best ways to get to the root of the problem, if you are overweight, and feel that you are eating too much.
By writing down all of the food you eat, and when you eat it, you will get more of an idea of your eating habits, and when or why you tend to eat.
You will probably find that on many occasions you are not eating because you are hungry, but because of things such as habit, or your emotions.
Journaling can basically show you where you are going wrong, and where you need to make changes
Removing Junk Food From Your Home
We are only human, and we have all given into temptation at some point or another.
However, if you find it difficult to resist the things you should be avoiding, the best thing to do is get rid of the temptation.
This means removing all junk food from your home, and making sure that when you shop you do not load your shopping cart with prohibited foods.
Controlling Your Portions
A huge number of us overeat at mealtimes, simply because we serve portions that are much larger than we need, or should have.
It is important to learn portion control, as this can vastly reduce the amount of calories and food that you consume.
You could try using a smaller plate for your meals, so that you can only fit a certain amount on the plate.
Also, make sure that you are chewing your food slowly and deliberately, as this will give your brain time to register when you are full, which means you are less likely to eat everything on your plate
Retraining The Brain With Stimulus Control
Stimulus control is something which may help you break the bad habits you have fallen into when it comes to food, and therefore be more able to avoid unnecessary eating.
For instance, if you are trying to lose weight, and are meeting up with friends, you can explain the situation to them so that you do not feel pressured to eat and drink when you do not need or want to.
Likewise, if you go out to a party, you can make a concerted effort to spend your time socializing with others, rather than standing around the buffet table snacking.
These are just some of the techniques which can be used in brain training to aid weight loss, and you could find that these simple steps make all the difference to how quickly you can lose weight.
Do you have any brain training methods, which you use regularly?
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{ 7 comments… read them below or add one }
Great article. Removing junk food from your home is such simple but effective advice. If it’s not in your house you can’t eat it. I find that when I do have junk in the house I just eat it because I see it. I don’t particularly crave it.
I am the same, Tom. I don’t have particular cravings for junk food, but I will certainly eat some when it’s in front of me.
The mental aspect of weight loss may be the biggest hurdle to overcome. You mention controlling your eating at social events. One way to reduce this is to eat something filling but healthy before going. This should reduce your craving for foods high in sugar or saturated fats.
I totally agree with you. I find this strategy works, even if you’re not trying to lose weight, but perhaps just wanting to eat healthy most of the time. By not arriving absolutely starving at a social event, it’s so much easier to say no to many of the unhealthier items.
Very interesting article. I want to know more! I am trying to lose 4 kgs and I am really struggling with controlling my portions, it’s really hard for me not to finish my plate even though I know I’m no longer hungry. At the restaurant if I want pasta, I now order entree-sized dishes and it is usually more than enough. I really struggle not to drink or eat in a social environment…this is the hardest for me.
Hi Edith, It’s certainly a challenge many people struggle with. I think you should serve less on your diner plate, and fill up with vegetables. Then if you’re still hungry afterwards, have a little more. It’s good that you are ordering entree-sized dishes and finding them to be enough. When you know you are about to go into a social environment, I’d suggest having something healthy beforehand, so that you aren’t extremely hungry. That way you’ll be more likely to eat less. A small handful of nuts before is a good idea to satisfy hunger.
Removing all the junk food from my house has halfed the problem.Now I must remove all the kfc’s from Cork City!!!!!!!!!!!!!!!