habits

Dieting Loopholes

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I was recently reading the book Better than Before by Gretchen Rubin. It deals with the formation of habits. Rubin has a section in the book where she talks about loopholes people use to get out of following or creating good habits. I found while reading that the loopholes all have applications to dieting and eating well. A loophole is a way of thinking we use to excuse ourselves from positive behaviors. If we become aware of the loopholes we use, Rubin says we can stop kidding ourselves.

Moral License — I can be bad, because I’ve been good. I’ve earned it. For example, someone’s been losing weight successfully so they feel it’s okay for a little cheat on their eating plan.

Tomorrow Loophole — I can be bad today because I start my diet tomorrow. It doesn’t matter how much I eat today because I’ll be good tomorrow.

False Choice — I don’t have time to worry about eating well because I’m too busy.

Lack of Control — With everything that’s going on right now, I can’t be expected to stick to good eating habits.

“This Doesn’t Count” — I can eat this treat because it doesn’t count if it’s the holidays or a birthday or a wedding or a one time thing.

Concern for Others — I’ll hurt their feelings if I don’t eat this slice of cake they baked. I’m keeping junk food around the house for other people’s benefit.

Life Affirming — You only live once so why deprive yourself of that slice of cheesecake?

I think I’ve found myself using all of these excuses at one time or another. The loopholes apply to any habit you’re attempting to make in your life, or behavior you’re trying to change. It’s just that the diet ones resonated with me because I’m still following my new meal plan and hoping to make it into a lifelong habit.

One Habit at a Time: New Year’s Resolutions

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I’ve been told it takes four to six weeks for any action to become a habit. So, keeping that in mind, one way I’m going to insure my success at keeping my New Year’s resolutions this year is by working on only one new habit at a time each month. Then, if I’m inspired to continue, every time I turn to a new calendar page, I’ll work on developing a different good habit.

At the end of the year, I could easily have twelve new positive habits in my life. Once something’s become a habit, it’s simply a part of my life and not something I’ll even have to think about anymore.

Here are some sample goals and habits I’m planning to implement throughout the coming year (in no particular order — taken one at time, one per month):

  • Go to the gym three to four times per week
  • Spend time everyday, maybe half an hour, reading just for fun (I tend to read serious material, and I’m feeling I need to be a bit more lighthearted about what I put into my mind)
  • Spend time, probably half an hour, practicing self-care each day
  • Work on my latest writing project for half an hour everyday
  • Spend ten minutes each day decluttering

If I start the New Year off by attempting to do all of these things at the same time, I know I’d become overwhelmed, and then give up long before any of these activities became habitual and second-nature.

What’s the area of life you’re most concerned about? Exercise? Weight loss? Healthy eating? Getting organized? Saving money? Spending more time with your kids? Break your goal down into simple steps that you can easily manage, and then start working your way to your goal, one small step at a time.

As the old cliche’ says: How do you eat an elephant? … One bite at a time. By making small and consistent changes, it’s possible to change your health, your body, and your life.