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Discover How to Change your Bad Habits Part II

06/08/20 Monika Comments (0)

 

  • The brain wants everything to be efficient and automated
  • The brain doesn’t want to have to go through a difficult mental process every time it decides to do something.
  • The brain always asks “how fast can we do this?”
  • Our routine needs to be dismantled to create a new habit
  • You can’t just get rid of an old habit and be done with it. There’s a void that the brain wants to fill immediately with a replacement

Consider the Habit Loop – the 4 Elements of a Behavior
  1. Cue – time of day you do a particular habit. This environmental cue reminds the brain that this habit you are trying to change is what you will automatically go towards. However, at this point there exists an opportunity to ask yourself – what can I choose instead?
  2. Craving – is the discontent this cue creates. It’s a feeling or emotion of “I want to relieve this discontent or discomfort”. The brain has a craving it wants to alleviate. So instead of the pleasure of that chocolate cake how about creating the feel good chemicals like endorphins when exercising or oxytocin when connecting with others.
  3. Response – You  first get a cue, then you have a craving. Next your brain feels unsettled, so it chooses a particular action. You (your brain) may initially choose something not satisfying your craving so you choose something else to build the right brain response.
  4. Reward – once your craving is adequately met you feel a sense of satisfaction. You have now been able to relieve the stress you were feeling in your craving state. The result is that the craving is gone and your discontent is gone.

Creating a New Habit
  • Re-create new cues and tell your brain that it’s OK to change
  • You can make changes with small steps – 10 minute workouts or a small dietary change
  • By starting small you can in fact make a big difference
  • When you decide to start making changes you may need help – a coach or support group
  • You need to practice over and over again
  • Change + reward = habit

Celebrate your Small Wins

Here’s an example of a substitution for a Craving
  • You crave chocolate so you find an alternative. Maybe melt chocolate and dip some fruit into it – kind of like a fondue. Or have a chocolate protein shake in the morning. Know that you are actually craving the flavor of the chocolate and not actually chocolate.
  • With this fruit example we used above you will get the added benefit of healthy fiber, pectin, and bio-flavonoids and with the protein shake you will have additional protein and other valuable nutrients

Make it Small
  • Unfortunately, our culture works against us – the message is you should want fast, bigger and better i.e. – Biggest Loser, extreme sports
  • Small wins will sustain you day in and day out
  • Want a doughnut eat a handful of almonds instead. Or modify have 1 doughnut once per week or every 2 weeks  rather than daily or freeze them for future or give them away. Eventually the craving will go away.
  • Frequency of making a that one small change will soon develop into a habit further down the road

Drama Sells
  • Lose 50 lbs. in 4 weeks
  • Overnight results don’t last
  • You want something to work longterm
  • 5 pound sustained weight loss is better than the yo-yo cycle of gaining and losing and gaining again
  • Build a foundation of small wins

All or Nothing Mindset
  • Gain and cycle often makes you feel like a failure
  • Stopping consistent weight gain is something to focus on every day
  • During a crisis it’s the perfect time to incorporate a small and slow step strategy
  • Change evolves it doesn’t happen all of a sudden
  • Ask yourself did your past experience of using an all or nothing approach work for you
  • So often when a new diet or exercise program is started within 2 or 3 weeks most people quit
  • Change One Thing at a Time whether its exercising for three days per week or adding a salad to your day, or getting to bed an hour earlier, shutting off your computer two hours before bedtime, or eating dinner earlier. All you have to do is just Pick One.


True Change Evolves It Doesn’t Happen Overnight

Create a New Cue
  • How can I start craving this new habit?
  • How can I make my new habit attractive?
  • Get one new behavior under your belt by sticking with it and then go onto the next one
  • Making one change at a time builds your confidence
  • Incorporate small and doable steps
  • Connect your new habit with something meaningful
  • Get to the root of why you want to make the change in the first place – more energy, save money, less stress, be more clear-headed, reduce heart attack risk etc.
  • Small actions build confidence and motivation

Don’t Beat Yourself up if:
  • You’re not getting as quick results you had hoped for but you’re moving in the right direction
  • You’re not being perfect
  • You feel like quitting
  • No need to judge yourself just decide to hang in there no matter what

Good luck on your road to making the changes that will enhance your life today.
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Dreaming of Carbs?

07/30/09 Monika Comments (0)

 Have you ever dreamed about things you can’t have? One of my clients had an experience when she first started her weight loss program with me. Here is our conversation.

She wrote:
Last night I dreamt of rice pilaf, buttermilk biscuits, and pancakes. Is that normal? I know I miss eating carbohydrates, but I’d hope to have a reprieve from that longing when I sleep. Any ideas of what might be going on? Could there be a chemical deficiency making me crave carbohydrates? I know there are obvious psychological needs. I find those foods comforting, but could there be a supplement I could take that would release the same comfort chemicals in my brain that carbohydrates do?

My response:
It is very common to dream or think about things that you feel you “can’t” eat, drink, or have while changing a possibly addictive behavior. The “forbidden food syndrome” I call it. It becomes more of a mental/emotional “weaning off” process. In many ways you are actually satisfying this particular craving while in your dream state. However, taking a serotonin balancing formula such as 5 HTP or GABA might be a good thing to add. When you say these foods are providing comfort, what is it that you need comfort for at this time? Are you exhausted, anxious, or unhappy about something? If we can pinpoint it, then I could make the best recommendation for you.

Her response:
Good to know it’s not unusual to dream about food. I thought only starving people in third world countries would do that; however, I get that my mind is just offloading old behavior. I think the comfort the food and specifically the carbs provide is certainty. I’ve been searching for a new home lately, which of course requires a lot of energy and can be a bit stressful. Today, I put in an offer on a house and now we are starting the negotiation process—more uncertainty. Even though some part of me knows it will all work out, I’m still feeling anxiety. I think it can be common to seek comfort when you are fearful, scared, or uncertain. Nothing unusual.

My response:
Yes, maybe common to seek comfort; however, it doesn’t necessarily have to come from food or having a drink. You can take other comforting activities, thoughts, and actions, so you feel nurtured, comforted, and loved. How about a hot bath, a massage or foot rub (yes, go ahead and ask your husband), or maybe a funny movie or a good book. How about writing down your thoughts and feelings in your private and sacred journal, or calling a friend to share, laugh, and cry. We often go towards food when we are feeling lonely, sad, or anxious. Whatever you can do to stop your addictive pattern the better. Instead of going to the fridge or raiding the cupboard, how about a nice cup of tea and curling up in your bed and read that satisfying novel you’ve been wanting to start. Break it up and do something new.

I wanted to share this with you this week. I believe many of you have been faced with similar issues in the past and I thought my conversation with this particular client could help.

Stay cool and stay well!

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

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