Cedarville Magazine, Summer 2013

Cedarville Magazine | 15 DiClemente’s Transtheoretical Model, a person who aspires tomake a lifestyle change may be “ready,” “thinking about” it, or “thinking about thinking about” it (i.e., not ready). Those in the last group primarily desire the end results of a lifestyle change. Those in the first group are eager to do whatever it takes to attain the end results. Unfortunately, some are unwilling to make changes in their eating and exercise behavior until they face a major health crisis. As the 18th-century English writer Samuel Johnson put it, “When a man knows he is to be hanged in a fortnight, it concentrates his mind wonderfully.” Health care professionals and accountability groups likeWeight Watchers can be invaluable in the change process by providing important tools for change, but ultimately it is up to the individual. We are creatures of habit, and fortunately, habits can be modified. To tame our food cravings, as with all other behavior modification, change comes when you’re ready to set boundaries and choose not to go beyond them. Overcoming Our Temptations While it is true that some people are predisposed to struggle with their weight, genetics accounts for approximately 30 percent of the obesity equation. The remaining majority, where much of the power lies, is the choices we make about our food environment, which Yale University psychologist Kelly Brownell has called “toxic.” Most of our white-collar jobs require minimal physical activity — eight hours or more a day sitting in front of a computer. Coupled with increased consumption of high-fat, low-priced convenience foods, it’s no wonder so many Americans are overweight. As psychologist James Bray concluded, “Genetics loads the gun, but environment pulls the trigger.” But we are not powerless against our toxic food environment. It is more within our control than most of us would believe. When Paul writes, “No temptation has overtaken you except what is common to mankind” and that God “will provide a way out so that you can endure it” (1 Cor. 10:13), temptation includes those trigger foods that lure you to the kitchen during the commercial break. The easiest way to resist that specific temptation is to simply keep those foods out of the house and out of your easy reach — out of sight, out of mind. “Don’t Blow It” is a simple memory tool I use with patients struggling with counterproductive behaviors to help them reclaim control of their environments and their lives: n Be able to refuse . If the bowl of ice creamwill sabotage your goals, it’s OK to say no. n Leave the situation . Choosing to walk away puts you back in control of the situation. n One leads to another . Whether it’s one cigarette, one drink, one bet, or one bite, the margin between victory and defeat is determined by a series of small choices. n Wait out the craving . Most cravings will subside within about 15 minutes. continued on page 16 It’s amazing how unhealthy thinking distorts both your sense of time and reality: “If I don’t have that right now, my head will explode.”