Every year millions of individuals try to pursue healthier habits. The number 1 New Year’s resolution year in, year out is “lose weight.” Tragically a majority, estimated 80% of these endeavors fail. Why is change so hard?
Before we dive into that, what if I posed another question first? Do you have a food addiction? Is it literally impossible for you to stop consuming highly addictive and often highly processed food-like substances?
Bariatric surgeon Dr. Robert Cywes speaks about our “Chronic Excessive Carbohydrate Consumption” or CECC, that must be addressed through cognitive behavioral change, in the same manner of treatment for alcohol or cigarette addiction. Below is a quote from a Dr. Cywes presentation as part of the Nutrition Network Professional Training.
“Chronic use of endorphin-releasing substance to the point of harm ignoring and distorting the harm to continue the relationship.”
If you are supporting an individual to quit smoking a variety of therapies exist and not everyone will find the same program effective. Some are best with cold turkey quit. Others need a substitute habit that can help wean off the cigarettes. Different individuals might need a mix of therapies, such as hypnosis, acupuncture and therapeutic counseling to end the addiction.
Helping individuals address nutrition challenges such as poor metabolic health markers and insulin resistance with potential downstream effects of diabetes, heart disease and mental health need similar approaches. Behavioral change expert Professor B.J. Fogg, PhD author of Tiny Habits, finds success by assisting individuals and companies by building small incremental habits.
His tiny habit program, which by the way you can do for free online here. Fogg encourages choosing a habit that should take roughly only 30 seconds, be easy to do and that you have a prompt (something you do daily) to encourage the act.
Fogg uses himself as an example, he wanted to start flossing his teeth, but detested it and thus put it off. His tiny habit started by flossing only 1 tooth. Then incrementally built this up over time. I’m grossly simplifying his concepts, but you get the idea of start really small and build growth incrementally. This slow process creates a solid foundation for your new habit.
Getting back to the constant carbohydrate and sugar consumption, if your health is dependent on making change, what are your options? Well, some would argue, go cold turkey. For example, you don’t advise an alcoholic to drink in moderation. They must abstain for maximum positive results.
You could try incorporating tiny habits that provide additional support in reaching your larger goals. For example, having a list of groceries and meal plans near your coffee maker (a place you visit daily) or refrigerator can support actually getting real food in house. Sometimes a visual nudge is key to change.
One routine we’ve gotten into in our house is having two calendars. An old-fashioned print one and an electronic calendar. Having to write it down on one and input electronically the other gives real boost to not only memory, but actually getting it done!
In the LCHF/Keto community, the low end of consumption, less than 20 grams of carbohydrate per day, is basically Keto fits close to the frame of cold turkey. Diverse programs suggest if metabolically compromised and needing to improve health markers this is a good starting point to kick start addiction issues and improve health markers.
As mentioned above for individuals trying to give up cigarettes, multiple support systems can be advantageous. For example, making use of a health coach, joining an online support or Facebook group, finding a like-minded partner (friend or spouse), setting up calendar reminders and other sources of prompts all support success and sustainability.
Whether trying to create a new habit or forgo an older one, it ultimately comes down to planning. Start small, for example, create a regular time and day to make your grocery list, plan your shopping days and put your meal plans on paper. You can change your plans at any time, but only if you have a plan to change!
Final note
As a health coach one of the more consistent phrases, I hear is, I’m afraid to fail again. Overcoming that mindset is scary. Take a step away from the past and create a couple tiny habits, then watch your success grow.
P.S. Along the way don’t forget to celebrate your wins!
