4 Simple tricks to avoid overeating during the holidays.

Did you know statistics show people gain between 5 and 15 pounds over the holidays?

Combine cold, dark, short days with tasty holiday food and you have a potent recipe for weight gain. Let’s be honest, you will never see me with a bag of carrots and a glass of water at a Christmas party. That is just wrong.

The M Factor way is to work hard and enjoy life. That includes taking part in holiday festivities but using a  little moderation.  To do that consistently, you have to know your brain and how it works. Specifically you need to know how the brain sabotages your best intentions.

This has nothing to do with willpower and everything to do with working with your brain. Willpower will only get you so far. Usually it isn’t very far at all. You need to know how your brain works or you will be at the mercy of it.

If you have read any of my blogs, you know I read a lot about the brain. I am specifically interested in how different parts of the brain influence our behavior. If you have never read about this, we will do a quick review so the tips make more sense.

If you want to learn more about the Human, Chimp and Computer brain, then get ahold of The Chimp Paradox by Dr. Steve Peters.

Here is the Amazon affiliate link.

The 3 parts of the brain.

1. Chimp or Monkey Brain- this is one of the oldest parts of the brain located by the brainstem. It is responsible for fight or flight. It is also where we get desires and passion. It runs on emotion, not logic and is not concerned with repercussions. This is the impulsive side of you. The devil that sits on one shoulder in cartoons.

2. The Human brain (frontal Cortex) – This is a newer part of the brain and only fully develops by age 25. This part of the brain allows us to reason and create logic. The human brain can delay gratification for the greater good. This is depicted by the angel on your shoulder in cartoons.

3. The Computer- this is where we create habits. Habits are shortcuts for the brain to save space and energy. This is why you want to be careful in what you do on a regular basis.

The computer brain is the one where you come home and all of a sudden you are in your favorite chair watching television with a beer or glass or wine and you have no idea how you got there. It is a habit. You trigger the habit and the chain of events start.

The Chimp and human brain seem to always be in conflict. These are the conflicting thoughts you hear in your head

Quick example:

You are at a restaurant and watching what you eat. You are starving and decide that a couple tortilla chips won’t hurt. next thing you know you emptied the bowl along with an order of Super Nachos, a couple Margaritas and now you have a Mariachi band serenading you. Ever happen to you? Am I the only one? Maybe the details are different but we have all gone into a meal with good intentions only to be sabotaged by the Chimp brain.

Why?

The Chimp brain is fast. Signals from the Chimp brain arrive five times faster than the human brain. Emotional signals from the chimp are stronger than rational ones. The Chimp brain wants you to be happy and once it takes control, discipline (human brain) goes out the window. The Chimp brain is there to always give immediate gratification and that is very enticing especially if you are hungry, tired or ill.

You can’t go toe to toe with the Chimp brain. He is simply too strong. By the way, this is why extreme diets are doomed to failure. You are In fact, any way of eating based around willpower is doomed to failure.

So what can you do to control the situation?

You can’t out power the Chimp but you can certainly negotiate and this is point number one.

1. Buy Yourself some time.

Never deny your inner chimp. It is like holding an inflatable ball under a pool. Pressure will build up and eventually the ball will shoot up out of the pool. That primitive need to satisfy emotional urges is too strong. Try working a deal with the Chimp.

Example: Leftover Halloween candy

You are sitting on the couch watching television when all of a sudden you remember there is a bag of leftover Halloween candy on the counter. A (insert your favorite candy here) would make a perfect late night snack. Your inner chimp is telling you how one piece of candy won’t hurt you. In fact, you bought the candy for the kids, who else has a bigger claim to it than you?

Before you reach for the candy, tell yourself that a piece of candy or two would be nice. I will wait for fifteen minutes and if I still want that candy, I will eat it guilt free.

Now you have taken control of the situation and after fifteen minutes, your craving will probably not be as strong.

2. Do the Switcheroo

Same situation, you are on the couch watching television and you get a sudden craving for candy. Tell yourself that it is okay to eat the candy but let’s have some fruit first. Chances are the fruit will satisfy your craving for something sweet and you won’t eat the candy. Even if you still want the candy, you won’t eat as much of it as you normally would.

3. Do the If This then scenario.

Make a deal with yourself ahead of time. If I workout, then I can have dessert. Use your imagination any way you want with this. Make it a fair trade off. This may motivate you to get your workout in before the situation arises.

4. The If this then scenario alternate version

If you didn’t get a workout in and all of a sudden you have a craving for (insert your favorite snack here), try this.

If I do 100 squats, then I can have a piece of whatever I am craving. If I want another piece, 100 more squats. If you follow this, you probably won’t eat as much as you originally would have. Plus you get a little extra work in.

This is why these strategies work.

1. You buy yourself a little time for the human brain to step in and negotiate with the Chimp brain. You avoid acting on impulse.
2. The chimp brain can still get what it wants. You aren’t denying yourself anything.
3. Delaying the urge to overeat will mean you may end up eating less than you originally intended.
4. You get a little exercise in.

Let me know what you think about this. These strategies are all based on science and the latest understanding of how the brain works.

Bonus Tip

The Law of Diminishing returns

The law of diminishing returns says that the first few bites of food will give you the most pleasure. The last bites will give you the least.

You can use this to your advantage to manage overeating. For whatever reason, your chimp brain has convinced you to attack a pint of Ben and Jerry’s Ice Cream. As you expect, the first couple bites are delicious. Pure heaven. The key to this strategy is to pause after the first few bites and ask yourself, “Am I still enjoying this?” If not, why not stop?

Your impulsive urge has already been satisfied so it is much easier to stop after a few spoonfuls than before you start. What you want to avoid is mindless eating.

This is an example of how I coach my clients. You need to fit fitness and nutrition into your lifestyle. Bug results come from small changes over time.

Consistency is key.

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