Cedarville Magazine
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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.”
