'I want to but I can't ",
"I have tried before, I don't know but it just not happening",
"If you tell I can do whatever exercise but diet is just not my cup of tea, I can't control on my portions";
"My son wants only pizza, burger, fries; I'm worried that every evening he throws tantrums for ordering some or other junk food";
"Sweets are my weakness, I can't give up that. I need that post every meal";
"My husband can't give up on his daily alcohol peg with dinner. I'm scared.....he has got cholesterol now".
Ok ok, I'll stop giving these examples. But this is the story of 30-40% of enquiries coming to me.
And long story short my answer is, if certain repetitive actions led to these habits and or addictions; then other repetitive actions can replace these habits.
First, Let's understand the background behind this.
Addiction or Uncontrolled Habits (Inability to stop particular unhealthy action or chronic dependency on unhealthy options) like........
daily consumption of Mithais / Western fast food/anything which we feel like eating daily or for most meals
or
eating food in bigger quantities and talking about it with pride (e.g."I finish 24 Gulab Jamun at one go").
Similarly, continuous mobile screen scrolling or the need for media binge-watching to get sleep at night is the same as smoking or alcohol addiction.
As a dietitian I feel that, giving only the theoretically right Diet Plan doesn't help in such cases, we need beyond this. Something that can be helpful at a mental and emotional level.
As I am also a student of psychology in my academics, I Love this subject as well.
In this blog, that's why thought of discussing mind programming for health and fitness. They are actually notes from my newly learnt NLP (Neuro-Linguistic Programming) course and few books on the subconscious mind.
First let's see deep-rooted Emotional and Mental Reasons behind any habits /addictions formation:-
- Lack of Compelling Health Goal.
- Lack of Self Love.
- Low Self-esteem.
- Identity of being foodie.
- Unconsciously, we have programmed minds that this is not my priority.
- Dependent on outside recognition and pampering.
- Inability to apply the permanent solution.
- And most importantly our association.
Going into detail about each of these reasons is a counselling process. But if you want to start understanding, I'll suggest you read books and watch videos on this subject.
Now let's see what are the techniques for Training the Mind to form Healthy Habit:-
As discussed earlier, new habits can be formed with new repeatedly practised actions, developing new beliefs with the attitude of learning and patience. Have a look...
# Revise / Review our Health Goal with ourselves and analyse it with the coach. Few Q.s for the same;
- Reason for starting health and fitness program.
- What is the result we expect?
- Why that result is important to you?
- What will happen if you don't achieve it?
- What will happen if you achieve it?
# Mind and Body are in coordination.
Start a scientific and holistic exercise schedule with discipline. One discipline helps to create another discipline.
# Empty mind wanders like a monkey. Menu Planning, Maintaining food diary and Reviewing with the coach. Paperwork and Accountability train the mind.
# At your desk/ wardrobe, write-down description of your bigger picture you being healthy and fit. You may draw yourself as being fit (Imagination is important not drawing).
# What we train our mind, forms RAS (reticular articulating system), which then starts programming our both mind and body. e.g. if we start exercising at 10 am every day, after a few days we get into the habit of daily exercise. But if we start skipping regularly, we indirectly program the mind that it's ok not to do exercise and start finding out excuses to justify it.
# Where we focus, energy flows there. Prioritise healthy eating and fitness timetable as well as options over other daily routine things.
# Last but not least, correct vocabulary by using words like health IMPROVING habits rather than weight LOSS habit. Mind accepts positive emotions.
My reasons behind writing this blog are for helping us to accept the challenges/ roadblocks in our fitness journey and seek a holistic solution towards it. And not hide behind excuses and quitting health goals too early. Nutrition and Health Coaching is a process for the same.
