Sep 12

The Science of Habits

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At some point in life you look in the mirror and exclaim, “That’s it I’m going to change”!  You may want to change the way you look, or change what you weigh, or maybe make a fundamental change in the way you live your life.  But it is always a dramatic and somewhat desperate vow to change. 

 After making the pledge that things will be different from now on, a list is made and promises are written down (because everyone is told, if it isn’t written down then it won’t happen), and you grit your teeth with a steely resolve that this time will be different.  And it is for a week or maybe longer; however, then life gets in the way and you find yourself falling back into old habits and patterns.  Before long, any change that was begun is long gone. I know this pattern all too well.  I performed it several times a year for about 15 years in an effort to lose weight and live a healthier life.  Until 1991, I never weighed more than 240 lbs.   While I was somewhat flabby at 240, I could still wear a size 46 regular suit and size 42 slacks.  Big but not huge, so at 6 feet tall I still looked athletic…like a football lineman, but not the Fridge. 

This was when the kids were small and I could still set my own schedule. As the kids got older and into activities like martial arts, baseball and golf, my time became focused on work and family activities.  Exercising then became a secondary activity.  If I ran out of time in the day for running or working out, oh well, there was always tomorrow.  After a while I quit trying to find the time to fit it in, and the pounds slowly began to creep on.  Soon 240 turned into 280 plus, my blood pressure began to increase and bimonthly visits to the cardiologist became routine. 

And You Thought Working Out Was Time Consuming

 

 What I found was being fat and unhealthy actually takes a bigger time commitment than being fit.  However, the time commitment is less rewarding, unless you like killing hours on end in doctors offices or waiting for tests to be run.  Often times at the end I found my trips to the doctor were unplanned.  I was having some wild swings with my blood pressure that my meds couldn’t control, so it off to the cardiologist when I could least afford the time. I finally realized last April, that when it came to my weight, I was living the old adage, “If you continue to do the same things over and over and expect a different result, you must be insane”.  I had done different permutations on the same old approach to weight loss and yielded the same result, temporary loss of 10 pounds and then 15 back on. 

What I finally decided to do was seek professional help in the form of a science based weight loss and fitness program.  While the science part of the program produced the weight loss results, it was the lifestyle counseling that was the missing ingredient in all of my past attempts to lose the weight.  My lifestyle coach was relentless when it came to really coming to terms with the reasons why I made the food and alcohol choices I did.  I was pretty much on a self-destruction campaign with “mass quantities of beer and pizza” (you 70’s SNL fans will get the Coneheads reference), instead of dealing with the emotional and self esteem issues that were bothering me. 

Habits are Physiological

 

 Ever heard the statement that it takes 21 days to change a habit?  The reason is your body needs to perform a physiological change to make the habit take effect.  Scientists, such as Shad Helmstetter (author of one of my favorite books on self talk What Do You Say When You Talk To Yourself) have found that habits form a chemical pathway in your brain.  When a habit is broken, the old chemical path actually disintegrates and disappears.  Similarly, when a habit is changed, the old pathway disappears and a new path, corresponding to the new habit, appears.  The time it takes for this change to occur is about three weeks or 21 days. Most people; however, run out of resolve or lose enthusiasm before the 21-day period passes.  That is why it is so easy to slip into the old habits.  Not enough time elapsed for the new pathway in the brain to be created. 

Weight Loss Double Whammy

 When it comes to weight loss and body composition changes, there really is a double whammy that happens.  First, there is the whole chemical pathway changed just discussed.  Second there are physiological changes the body goes through during the first three weeks of any program.  What I learned in the Lifestyle 180 Program is the normal “plateau” that occurs after about 2 weeks is due to the body making adjustments to the new food and exercise regimen.  To a person using an average scale it seems like you are killing yourself at the gym and depriving yourself at meals for nothing.  The needle on the scale isn’t moving; therefore, you get discouraged and either quit or make compromises, using the reasoning that it isn’t work killing yourself for nothing. 

However, if a person is weighing themselves on a scale that measures body fat, % water weight, visceral fat, lean muscle mass, and bone mass what you will observe is the body is undergoing constant change.  Body fat is giving way to lean muscle mass (which weighs more than fat) and most importantly for heart health; the amount of visceral fat has decreased. 

This is why diets do not work…it does not provide the proper feedback and information necessary for a person to hang in until the habit paths change and the weight begins to come off again.  Over the past 4 months I have lost 50 pounds, and I have endured two or three of these plateaus.  Each time I consulted the special scale at the facility and have been reassured that it is still working. 

 THE MOST IMPORTANT INGREDIENT IS TO REALLY COMMIT YOURSELF TO THE PROGRAM AND STAY WITH IT.  IF YOU ARE MIXING THE PROPER AMOUNT OF CALORIES AND EXERCISE THE RESULTS WILL BE ASSURED.

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Hey Got a Buck? -- www.simplephilosophy.com - 17 Sep 07 at 23:36:28

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