It is the month before the holidays arrive. The shelves are full of gingerbread cookies and chocolate letters, invitations to parties and get-togethers are flying around your ears, and the first Christmas dinners are already on the agenda. November is the month in which the Dutch get rid of their healthy eating habits with all the autumn temptations and the prospect of the abundant December festive season. What if we did not let go of the reins this month, but instead focused on getting into our Christmas outfits? On shining at those fun parties ahead? What if we work on our self-control and willpower so we can celebrate the holidays in a slimmer body and start the new year radiant and energetic?
How do we ensure that we increase our self-control and willpower now?
Implementing habits
Our self-control increases when we use habits, according to Utrecht University research by Marleen Gillebaart.
For example, you can make a habit of not bringing chips and cookies into the house, starting your day with a fresh ginger/lemon tea, meeting up with a friend every Saturday morning to go running, and always taking the stairs instead of the elevator.
Because healthy behavior becomes routine thanks to these habits, it takes less effort to resist temptations, Gillebaart said. So start taking the stairs at the office today, for example. The first few times you may have to drag yourself up. But after a few times, it will become easier and easier, and you won't even think about it. Then it's routine work.
NewFysic also focuses on creating habits so that your self-control increases. This starts with your personal nutrition plan with consistently 6 healthy eating times a day.
Find distractions
Controlling yourself becomes easier if you manage to distract yourself when temptations come your way. For example, you can proactively take a walk around the block so you don't have to pass by that bakery with the freshly baked speculoos in the window that you succumb to every time. You can also distract yourself reactively by walking away when a bowl of gingerbread is coming your way.
Research conducted by psychologist Walter Mischel of Stanford University (USA), shows that when one manages to distract oneself by doing something else, looking at something else or thinking about something else, this significantly reduces the likelihood of succumbing to unhealthy eating temptations.
Make an if-thenplan
Your self-control is increased if you have an
if-then plan. What will you do when you are in danger of giving in to temptation? For example, "If I see a bowl of peppercorns go by, I will turn around for a moment. Agree with yourself that you will always stick to this plan.
NewFysic offers extra support in this. So you can have ourNewFysic-proof
Appetite Control goed inzetten bij jouw persoonlijke
als-dan-plan: ‘Als ik verleiding ervaar dan neem ik de Appetite Control in en loop ik daarna buiten een blokje om’.
Tijdens feestjes en borrels is het ook een optie om zelf gezonde alternatieven te verzorgen, zodat je bewust hiervoor kunt kiezen als de ongezonde snacks voorbijkomen. We hebben op onze website veel recepten voor heerlijke borrelhapjes, drankjes en zelfs een recept voor het maken van
pepernoten.
Reward yourself
It also helps your self-control if you have a nice reward in store. For example, the idea that you will fit into your best dress for the holidays. You can make use of visualization. With this technique, it is important to imagine a very detailed picture of the desired outcome. Do this as if you are seeing and experiencing it from your own eyes. Involve all your senses in the visualization: You see yourself slim in your finest party dress.
How do you feel? What do you see? What do you hear? Is there a particular smell? Also pay attention to your posture:
How do you stand or sit? How are you breathing and moving in the moment? By adopting and practicing the physiology of your reward in real life, you increase your self-control and willpower. In doing so, it can help to hang your beautiful dress in plain sight so you are reminded of your visualization often!
No guilt
Finally, it is important not to feel guilty if you go wrong with your food choices. Everyone has a moment or two when they can't resist temptation. It is important to enjoy the moment and not feel guilty. Choose something you really like. After that you can continue with your healthy food choices with your head held high and celebrate the holidays
dressed to the nines.
Feeling guilty can lead to feelings of helplessness and loss of control. It can result in thoughts like "I've ruined it now anyway, I might as well let myself go all the way. Then you lose control and eat much more than you intended. Or even worse, you completely abandon your good intentions for an extended period of time.
So do your best, but if you do succumb to that peppercorn, don't worry! You can pick up your resolutions right away and continue where you left off.
