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Monday, July 7, 2014
FEED YOUR WILLPOWER
Monday's from here on out will be snippets of health and food news that I glean from the ever expansive interwebs. Here is one for those of us that have trouble passing up the snacks.
Here's a surprise: Your willpower runs on sugar. Like your muscles, your brain needs glucose to function at an optimal level, says Roy Baumeister, Ph.D., social psychology area director at Florida State University and coauthor of Willpower: Rediscovering the Greatest Human Strength. In a series of nine studies published in the Journal of Personality and Social Psychology, Baumeister discovered that people with steady glucose levels were more persistent at attempting to complete an unsolvable task than those whose glucose levels declined during the experiments. "Increase your blood glucose and you can fuel your willpower," he says.
But put down the Skittles. Sure, glucose is easily available from straight sugar, but your body also creates it from fruit, many vegetables, whole grains, and dairy products. You can even build glucose by pumping up your protein, says Baumeister. "It takes your body longer to make glucose from protein, but the benefits can last longer," he says.
But the problem is that weight-watching men often adopt extreme low-calorie diets. "If you starve yourself, you'll have low glucose," says Baumeister. And without sufficient glucose, your brain doesn't have the fuel it needs to resist junk food. So if you feel your energy fading, don't skip smart snacks, like nuts.
And this is one I struggle with constantly!!!!
Scientists have a name for my drive-thru cave-in: compensation. It's the inclination to reward yourself for a job well done, and that feeling can fight with your weight-loss intentions. In fact, the harder your workout is, the bigger you may think your compensation should be, says Timothy Church, M.D., Ph.D., director of the laboratory of preventive medicine at the Pennington Biomedical Research Center at Louisiana State University. "When men endure a tough, hourlong workout or push through a 7-mile run, they feel a need to celebrate," he says. "But a good workout is not carte blanche to eat whatever you want."
The solution: Don't rely on your willpower to deny yourself a well-earned treat. Instead, use it to ensure that your reward doesn't outweigh the workout (literally). "Do the math: If you burned off 700 calories, keep your food intake to less than that," says Dr. Church. It's a pat on the back that doesn't wipe out your hard work. Or go with a nonfood reward: Buy yourself an iTunes download every time you work out, or treat yourself to basketball tickets when you rack up 10 training sessions.