Have you ever felt completely out of control around a bag of chips or a box of cookies? If so, you’re not alone. Personally, I cannot resist anything resembling a jalapeno kettle cooked potato chip. It’s very easy to say that I have lousy willpower around such delicious treats but is this the whole story?
While our commitment to health and nutrition is something that most of us could improve upon, the scenario above isn’t simply a lack of willpower. Modern processed foods are meticulously designed to make us overeat by tapping into our biology and using clever marketing tricks.
At Brentwood Barbell, we believe that imperfect action is better than perfect inaction. The first step toward taking charge of your nutrition is understanding a bit more about the industry. Once folks are more aware of these subtle tactics, change becomes easier.
The Anatomy of an Irresistible Bite
Food manufacturers use a strategy called “stimuli stacking” to create hyperpalatable foods. By combining the “Big Three”, salt, sugar, and fat we are cooked (as the kids say). Our brain is hardwired to crave these types of combinations.
Beyond the taste, marketing tricks make these processed foods seem “good for you”. Buzzwords like “Organic,” “Vegan,” and “Gluten-Free” create a “Health Halo,” even when there is very little nutritional difference between the treat and a conventional version. Large portions further convince us we are getting a “good deal,” while a wide variety of flavors keeps our appetite high.
What Can We Do?
Now that you know how “deliciousness” is manufactured, you can use these seven strategies to begin building awareness:
Notice Your Chewing: processed foods are engineered to be easy to chew (taking about 10 chews), while whole foods require more effort (about 25 chews). Slowing down makes you feel more satisfied and eventually better understand hunger and satiety cues.
Evaluate Your Pantry: audit your kitchen for “junk foods” masquerading as health foods or those with celebrity endorsements.
Look for Habit Patterns: identify your “triggers,” such as stress, time of day, or social settings, that lead to eating when you aren’t physically hungry. See strategy #1 for learning how to better understand hunger cues.
Find Feel-Good Replacements: when a trigger hits, disrupt the cycle with an activity that supports your goals, such as doing 10 pushups, walking outside, or meditating. I prefer walking outside if it’s nice.
Put Quality Above Quantity: use a “traffic light” system. Prioritize “Green” whole foods that make your body feel good over “Red” processed foods.
Slow Down: set aside at least 20 minutes for your meal. Put your fork down between bites and eat until you are about 80% full. Again, I cannot overstate the significance of this simple strategy.
Be Nice to Yourself: self-criticism often sabotages long-term goals. Approach your habits with honesty, kindness, and curiosity instead. If you’re going to notice your missteps, then you owe it to yourself to also celebrate your wins.
What’s Next?
Getting in shape and eating better can seem overwhelming, but it doesn’t have to be. Successful changes come from the repeated execution of the basics. While there are 7 great strategies in this article, you probably don’t need them all, you certainly don’t need them all right now. Pick 1-2 and work them for at least 14 days. Examine your results and adjust accordingly.
Want help putting this together? Book a Meeting with one of our coaches and let’s chat.
