Outsmart your instincts
The science: As an example, let’s take the Variety Instinct (the more choices we have, the more we eat). This instinct is key to human survival: No one food contains all the nutrients we need, so we’re driven to eat a wide variety (even fish are influenced by variety and eat more if they have more choices). But if you’re faced with a variety of the wrong kinds of foods, you’ll overeat.
The strategy: Eating a wide variety of foods doesn’t mean you have to eat more calories. Satisfy your variety instinct by increasing the number of low-calorie, healthy foods—like leafy greens or antioxidant-rich berries—and cutting back on the rest. Before your weekly shopping trip, decide what you will eat for the week. You’ll have healthy options at your fingertips (and no excuse to get takeout). And there’s nothing wrong with including some ready-made salads and other prepared things, of course. Eat salads for several days at the beginning of the week when they are fresh, and then move on to fresh or frozen veggies. Don’t feel bad about eating the same veggies two days running—just try to buy a new vegetable each time you shop.
Exercise doesn’t do a lot to help you lose weight
The science: The average results for exercise intervention are trivial. The changes in body fat are so tiny that I thought it was important to call a spade a spade here. Exercise is important for health, and important for keeping weight off once you have lost it, but it doesn’t help weight loss that much.
The strategy: If someone exercises like crazy to lose weight and it doesn’t work, that person will blame herself. I’m trying to reduce the blame, because it’s not anybody’s fault. Instead, focus on the importance of food.
Instinct or willpower? What do you think of Dr. Roberts’ approach?
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Comments (14)
I don’t see how this can be true, yes I agree that humans have instincts dictating what we eat, but surely eating unhealthily goes AGAINST these instincts, not with them, your instincts are to keep you alive, to keep you healthy, to protect you, yes in some case it may be best not to obey them,but in the case of food, I think the problem is not listening to your instincts, for example, eating too many fatty foods obviously goes against the variety instinct.
And this article acts as if going against your istinct is impossible, some intincts are weaker and more easily overome than others, (for example the variety intinct must be weak one) but even the strongest instincts that may appear to be set in stone can be overridden by the concious mind if you have the WILL POWER.
And disagreeing with Carolyn here that it’s only humans that are capable of this, animals can also make decisions against their instincts, instincts are entirely selfish apart from maternal/paternal/mating instincts (which are also partly selfish, they exist so you can pass on your genes)
Why then, will wild wolves decide to take in human children, the offspring of the creature it hates and fears the most? They must be able to overome their instincts to accept him/her.
Not sure I really buy into this hiding behind our instincts. What distinguishes humans from animals is our ability to make decisions for the greater good that may actually go against what we perceive at that moment to be our instincts. Yes, there are certain instincts that may drive our behavior to eat, but we have a lot of choice in the matter of what we eat. And exercise makes a big difference! I use a free online food diary, and guess what, when you are conscious of what you eat and make good food choices, you will lose weight, and your instincts may even be helping you instead of hindering you.
I completely agree with Jason. With an obsesity epidemic in this country, the last thing people need to hear is that they have little to no control over their level of health and fitness. I also completely disagree with the author of said article about exercise; it has literally been my saviour when it comes to keeping my weight low and healthy. When you’ve sweated for an hour or more a day, you are much less likely to blow your effort by downing donuts and other garbage. It’s a cycle: workout and you are more likely to view food as fuel for the body. Sit about all day and you’re more likely to head to the ice cream and cakes. Basically, I found this article to be Oprah mantra nonsense.
Well, I think I would like to disagree with the portion part, although if high cal or fatty food will still be included in the diet then portions would really matter.
Some models say that they really do not do any special diets and just eat normally. I would believe them, however, I think that their diet is mainly composed of vegetables and fruits. The key would be to watch what you are eating. People from asian countries rarely get fat because of the composition and preparation of their food.
I think one necessary step in changing to a healthy diet is learning how to prepare appetizing foods. Most people have the impression that healthy dishes are not delicious. It can be, as long as it is well prepared. You will definitely ruin your diet if you eat foods which might be healthy ingredients but unappetizing.
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In Jason’s defense, I do agree with him. He is right. Society does try to sugar-coat a lot of things that are wrong with our habits. Food companies load our food with sugar, bleached flour, huge portions at the fast food line, and great tasting grease! Our lives become packed with hectic schedules, and we grab the easiest thing out there to fill us up. Then the diet pill companies and gymnasiums swoop in to cash in on our lack of good judgement. Eat right and excercise and everything in moderation. That has always been the best method to losing weight. Getting started is the hardest part, but once it “catches on”, it becomes a way of life. Load up on the berries, grains, leafy greens, lean meats. Don’t starve yourself. It’s not rocket science. I get frustrated too Jason. Everyone is trying to find the instant miracle cure-I was one too.
I’m successfully maintaining a long-term weight-lose, and a participant in the National Weight Lose Registry study. I agree with the premise about will-power here. The key for me to not overeating is simply to not allow myself to become extremely hungry so that I’m never facing situations where I need a lot of willpower. However, to suggest that I can’t eat or be around certain foods is ludicrous. I can eat whatever I want in a controlled manner. Sometimes I might split a doughnut, or sometimes ask someone else for just a bite of theirs, or sometimes eat a whole one, knowing I can afford that extra 200 calories.
The notion here regarding exercise is true, but the worst advice anyone can be given, as it results in yo-yo dieting. Being sedentary allows your body to burn muscle, which is very dense and heavy, as fuel. It’s unfortunately, however, the worst method of losing weight if you want to maintain your weight-lose for any period of time, since muscles and exercise demand a lot of fuel (food), and the less you have, the less you can eat. The more muscle you have, the more you exercise, the more you can eat and lose weight.
It’s not your fault that you eat too much, your brain is making you stick that fatty food in your face
Any site that tells you “Don’t blame your lack of self-control” is pandering. It’s giving you a pat on the head and a condecening whisper: It’s okay, it’s not your fault. In reality, it is.
Why wouldn’t you blame your lack of self control? That’s like saying “don’t blame yourself for speeding, blame the cop for pulling you over.”
If you really convince yourself of that, if you really believe that it’s not your fault… then you are doomed to failure from the start.
Here’s a novel concept. Take some responsibility for your actions. When you can’t resist the Krispy Kremes or when you just have to visit the vending machine for some Fun-yuns, that’s YOU.
As soon as you realize that you are the one eating poorly, you will realize that you can fix it. The day you can look at junk food and honestly tell yourself “No thanks, I’ll pass” is the first day you start to lose weight.
I agree with Jason too. You are responsible for your actions. I am not fat because I pass up the cookies and pies. Yes I would like to eat it but I know its not worth the weight gain.
I agree with the healthy eating and exercise advice. However, I do not agree that the strategy they speak about in the article “panders to the fat people who cannot cope with the fact that they are fat.” It is very healthy to look at things from different angles to see what works for you, or what hasn’t been working for you. It can be a useful tool for some. If they are reading the book that this article refers to, they most probably are looking for answers to their weight issues. Which is a great first step.
It’s not your fault that you eat too much, your brain is making you stick that fatty food in your face.
uh huh.
This site’s advice only panders to the fat people who cannot cope with the fact that they are fat. It’s not helped any by displaying “Best Diet for You” on the sidebar and listing 3 unhealthy fads.
I’ll tell you what the best diet is, are you listening, cuz this might just save your life:
Eat healthy foods. Bread, fruits, vegetables, meat, cheese, etc. You’ll probably get some sugar and fat mixed in there, that’s fine. Heck, it’s good for you. Drink plenty of water (notice, I did not say soda) and here’s the REAL kicker: exercise. Spend at least 30 minutes a day doing some physical activities, eat a normal, balanced diet, and stop porking down ding dongs, coke and pie.
You’ll be a lot better off because of it.
But, I know this advice will fall on deaf ears. You’ll ignore the help I’m trying to give, you’ll call me mean, and cite a dozen inconclusive studies that alleviate you of any blame for your fat.
Hope you enjoy being fat.
what the hell
haha ok jason, calm down
I believe portion side is the key. Eat half of whats on your plate. This is very hard of course if it’s something that you love to eat. But you have to start by limiting what you put in your month. Being activity is also very important every day.