Discipline or routine?

Discipline is indispensable to permanently lose weight. But how do you get that discipline? Good news: research has shown that you can train this. Discipline can be compared to a muscle: by pushing yourself (for example to leave that bag of M & M's or to exercise), your discipline becomes stronger. This makes it easier to resist unhealthy temptations or to learn healthy behavior. 

Healthy habits

Discipline or motivation alone is unfortunately not enough. One day your discipline is stronger than the next. Routine (your habits) also plays an important role in a healthy lifestyle. Your habits are an important part of your daily life. The advantage and disadvantage of habits is that you often do not think about them. With good habits (such as brushing your teeth) this is an advantage, with bad habits (eating chips while watching TV) this is a disadvantage.

Give yourself time to learn healthy habits. This will take approximately 66 days'

Healthy habits make a healthy lifestyle a lot easier. If you are used to exercising every week on Wednesdays, this will become automatic at some point and you will not skip exercising quickly. If you do not have a fixed sports moment, then the temptation is greater to linger on the couch.

This is also how it works with unhealthy snacks. You can teach yourself to eat a piece of fruit or vegetables in between. Once you get used to this, at some point you will do this without thinking about it and you are less likely to reach for chips, candy or biscuits. An app can help you learn healthy habits. Read more about this in the article Losing weight with an app . 

You don't develop a new healthy habit overnight. Learning a new habit related to eating or exercising takes an average of 66 days. During that period it gets easier and easier. So give yourself time.

 

Think about why you eat

Two types of eating behavior can be distinguished: functional and dysfunctional eating behavior. In functional eating behavior, you eat because your body needs it or from a social point of view, such as at a party. On the other hand, there is dysfunctional eating behavior where, for example, you  eat because you are bored, because you are stressed or as comfort . Eating from stress  is especially  a culprit. When you are stressed, your body produces more  cortisol  , a stress hormone that, among other things, increases the appetite for fatty foods. During periods of long-term stress, you also retain more fat in your abdominal area.

Therefore, consider for yourself why you are about to eat something unhealthy and find another way to deal with your boredom or emotions. Do you feel a binge coming on? Then go outside, call a friend or exercise. Bet you feel a lot better afterwards?

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