Why You're Overeating (Without Realizing It)

Why You're Overeating (Without Realizing It)

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• How Emotionally Intelligent People Turn Frustration and Stress Into Fulfillment and Achievement

• You're Not Losing Fat Because You're Eating Too Damn Much (Even When You Don't Think You Are)

• The 30-for-30 Challenge

How Emotionally Intelligent People Turn Frustration and Stress Into Fulfillment and AchievementJeff Haden

Lights, Camera, ... Frustration and stress can be draining and impede our progress, but it doesn't have to be that way. Emotionally intelligent people know how to turn these negative emotions into motivation and success. The secret lies in cognitive reframing, which is the act of viewing a situation from a different perspective. A study in Emotion found that reinterpreting a stimulus can significantly reduce fear. Another study in Journal of Clinical Psychology found that reframing can significantly reduce feelings of stress and anxiety. Reframing helps to direct emotional energy to bigger, more important issues.Action!

• Reframe frustration: When you're frustrated, take a step back and ask yourself:

  • How serious is this problem? Am I getting worked up over nothing?

  • Can I change something about how I view the problem that would completely change how I feel about it?

  • How can I handle this problem differently so I can direct my emotional energy to bigger, more important issues? 

• Embrace support: When nervous about an interview, performance, or presentation, remind yourself that your audience wants you to succeed. It is in their best interest.

You're Not Losing Fat Because You're Eating Too Damn Much (Even When You Don't Think You Are)Aadam

Lights, Camera, ...Are you frustrated by not losing fat despite your best efforts? The answer may surprise you: you're simply eating too much, even when you don't realize it. Despite thinking you're eating healthy and exercising, you might still be consuming too many calories. The common misconceptions of starvation mode and a slow metabolism are often not the root cause. Instead, two key factors come into play: misreporting intake and calorie ignorance. People are notoriously bad at accurately reporting their calorie intake, with even dietitians showing underreporting by an average of 223 calories a day. Our environment and cognitive errors also play a role in influencing our eating habits and decisions, leading us to consume more calories than we need. So, take a closer look at your eating habits and track your intake to ensure you're on the path to reaching your weight loss goals.Action!

• Track calorie-dense foods using calorie-tracking apps. Better yet, limit their intake and choose low-calorie dense, but more satiating foods like fruits and veggies instead.

• Reduce exposure to hyperpalatable foods: If you find that certain foods trigger you to overeat, keep them out of your house. The more you decrease your exposure to these foods, the more likely you are to succeed with your diet.

• Beware of the "Health Halo" effect: ‘Healthy’ does not equal ‘calorie-free’. Be aware that even fruit juices, organic/vegan foods, and protein bars have calories (more than you realize). 

• Use smaller plates: Serve food on smaller plates to reduce the amount of food you eat and decrease calorie intake.

• Avoid mindless eating: Don’t keep snacks around your desk while working. If you want to grab a snack, keep it in the (office) kitchen.

• Watch extra toppings: Keep a tab on extra dips, sauces, and condiments that add up fast in terms of calories. Especially salads can be a huge trap.

• Choose low-calorie milk: If you can’t drink your coffee black, stick to skim or low-calorie milk. Keep an eye on how much you’re pouring in.

• Weigh your food: Even if it’s just for a short time, to better understand actual serving sizes.

The 30-for-30 ChallengeSahil Bloom

Lights, Camera, ...When it comes to forming a new habit, consistency is everything. It's not about working non-stop, but rather finding a routine that works for you. Whether it's doing a little each day, or a lot every other day, the important thing is to stick with it. According to research, missing one day won't hurt, but missing two will. So, even if you're feeling unmotivated, remember that any progress, no matter how small, compounds over time. Just focus on making some Minimum Viable Progress each day and watch as your habit starts to take shape.Action!

• Do the 30-for-30 Challenge: Dedicate 30 minutes every day towards your goal or habit for 30 consecutive days. 30 Minutes is short enough to remove intimidation, yet 900 minutes of accumulated effort yields surprisingly dramatic results.

• Adhere to the Two-Day Rule: When forming a new habit or working on a project, ensure that you do not miss two consecutive days.

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FUN FACT 

Salmon sushi was introduced to Japan by the Norwegians in 1986.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.