So, what is my status on the weight game after thirty days of dieting without dieting?
The rules were:
- eat what I want (no special diet or foods, nothing is forbidden)
- identify my bad habits and change them into good habits – remember, find your KEYSTONE HABIT
- track weight and habits EVERY day
My bad habit was snacking. I snacked when I was writing and working well, when I was bored, and when I was tired in the evening and watching Netflix. Basically – all the time.
I used the theories about habits, which I have written about in earlier blog entries. I think these theories are very powerful and effective. Identify your habit loop (cue, routine, reward) and change the routine and the reward. You cannot change your cue (what “tics” you into doing things) but you can change your routine and reward.
And if you find your keystone habit, then you hit the target of the bad habits, and changing that one will help you change many more habits.
I changed the routine of snacking something that will make me gain weight into either snacking on my edamame beans or doing exercise. So, lots of beans and lots of exercise. Stella loved going to the moors in the dog trailer for my bike.
And doing exercise means I can allow myself eating those wonderful cookies that my son bakes! So, I don’t have to say no, just not eat 10 cookies, but only 3 cookies. Or two.
Charles Duhigg, The Power of Habit: “the brain will try to make almost any routine into a habit, because habits allow our minds to ramp down more often.”
In nature, everything is uncertain – will I survive? will there be a lion attacking me? enough cookies? This is why we like habits to deal with all that terrifying uncertainty.
“To deal with this uncertainty, the brain spends a lot of effort at the beginning of a habit looking for something – a cue – that offers a hint as to which pattern to use.”
If you insist on changing habits, and breaking bad habits into good habits, then you can indulge in whatever you want to eat or drink. I did.
Status: I lost 2,5 kilos, about 5,5 pounds. Success!!! I can fit into some of my old clothes. Not all, but some. And I feel stronger, fitter, and also better embodied, more “at home” in my body.
Hmmmm. I will continue my weight game for one more month and see if I can fit into those really cool leather pants that I bought two years ago. If I loose another 5,5 pounds I will be back on my marathon weight from marathon running.