For people trying to make healthier choices, temptations often seem inescapable. Even the most motivated dieter will find herself giving in to a temptation. And dieters aren't alone. Everyone has to deal with them at some point. How can we learn to resist temptations when they're everywhere we turn?
According to a recent study in the Journal of Consumer research, resisting temptation — whether an afternoon chocolate bar or that designer bag you just have to have — may come down to practice. The study showed that when presented with temptations at different times, participants showed greater resistance to a temptation if they had resisted a similar temptation in the past. Unfortunately, resiting a non-similar temptation made resistance lower in the face of a new temptation. That means giving up the handbag won't help you resist a chocolate bar later. In fact, passing up the handbag might weaken your resistance for that piece of chocolate. But passing on a Snickers at lunch might help you say "No" to a candy bar after dinner.
I guess it's true what they say: Practice makes perfect. Below are a few ideas for exercising your resistance muscles.
- Say "No, thank you," the first time you're offered any treat. If it's offered again, you'll be more likely to keep saying, "No."
- Recognize when you're resisting. Be conscious of your choices and praise yourself for taking the healthier (or thriftier) road.
- Face common temptations when you're feeling strong. This will allow you to practice resistance when you're less likely to give in. Walk down the candy aisle and consciously resist picking up or purchasing anything. Stand in front of the ice cream shop and then walk away. There are plenty of ways to practice when you're feeling confident you can say "No."
- Plan for treats. Trying to resist all the time without allowing yourself the occasional treat will only set you up for failure. Healthy diets include splurges now and then — just plan for them instead of letting them sneak up on you. If you know that there's a delicious piece of pie to indulge in after dinner, or if you have a plan to eat some ice cream on Saturday, it will be easier to walk away from a temptation at lunch time on Wednesday.
With regular practice, you'll find your resistance muscles growing stronger. Then you can focus on your biceps.
(Image by L. Marie)
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