Why Your Cravings Come Back

Welcome! In under 5 minutes a week, I am here to simplify the confusing world of weight loss and wellness so you can KEEP IT BASIC and stay consistent. I will also sprinkle in a few click-worthy things I think you will like! Your health is the springboard to everything you want in life, so let’s dive in!

Today we will cover:

• Cravings vs. Action: Knowing what to do isn’t enough—resistance often leads to setbacks. Focus on overcoming emotional triggers.

• Rule of 2: Never skip two days of a good habit or allow two consecutive days of a bad one to stay on track.

• Cheese Cake Park: A study shows how overexposure to highly palatable foods (like "cheesecake") can ruin self-control, stressing the need to manage your environment.

• Success Story: How Sean lost 100 pounds by controlling his cravings.

When I created BASE6 I had two key problems to solve:

1. Weight loss tracking: Simplifying the way we track calories and macros. No need for complex apps or obsessive number crunching. Just a straightforward system that is effective, allows flexibility, and promotes consistency.

2. Consistency in habits: Maintaining lifestyle habits that support healthy eating choices. Understanding and avoiding triggers that derail us, all backed by science.

The Real Struggle: "I Know What to Do, I Just Need to Do It"

 Sound familiar? Most of us have been there. We know the steps, but when it comes time to act, resistance kicks in and leads us astray. We let our feelings dictate our actions, and feelings are not reliable sources to drive our behavior.

The Rule of 2: A Science Based Approach to Habit Formation

 If you have worked with me, you have heard me on repeat discuss the Rule of 2:

Never go two days in a row skipping your good habits (exercise, hydration, good food), and never go two days in a row with reintroducing a bad habit that derails you AKA your triggers. Because it is not day 3 or day 7 that is the problem, it is day one.

Understanding the Science Behind Our Struggles

Recently, I picked up a book called Magic Pill By Johann Hari. The book delves into his journey with GLP-1 medications, specifically Ozempic, exploring the benefits, side effects, and risks. While much of the content was familiar to me, Hari’s objective perspective was eye-opening. Yet the most intriguing part wasn’t about the medication, it was about why we need them in the first place. Why is 74% of the American population overweight despite our intelligence and resources? The answer lies in our food and the lack of education around it.

Cheesecake Park Defines The Rule of 2

Hari describes a study named “Cheesecake Park” that I found fascinating:

Scientists provided rats (in cages) with their usual natural pellet foods, the rats self-regulated their intake and weight. After observing them for a period of time they swapped these pellets of natural foods for sweets—specifically cheesecake. On day one the rats resisted the sweets and searched for the natural pellets. With no other options, they eventually gave in. By day two, they ate the sweets with less hesitation. By day three, they were all in, consuming as much cheesecake as possible, even to the point of rolling in it. The rats lost their ability to self-regulate, craving the cheesecake and ultimately gaining weight and becoming unhealthy.

When scientists reintroduced the natural pellets, the results were surprising. The rats paced and anxiously waited for the sweets, only eating the pellets out of necessity to survive.

 We all have our own version of “cheesecake” and it doesn’t mean we shouldn’t have it, it means we need to control how and where we have it. Most importantly, we should’t try to negotiate our “cheesecake” back into our day to day routine, because what was once a trigger always will be….

Seans Success Story

 Sean is a client who lost nearly 100 pounds and has kept if off for over five years. His version of “cheesecake” was pizza. Initially, he abstained completely but over time, he reintroduced pizza, but only in a social setting. No more pizza at home alone. This strategy was extremely simple and has helped him enjoy pizza without overindulging and maintaining his weight loss.

 2 Tips From Sean:

1. Consistency beats perfection-I have stumbled more than a few times but for no more than a day or two, then it is right back to my routine.

2. I have to keep it out of the house if it is not in alignment with my goals and healthy lifestyle.

Solution: Control Your Environment

Out of sight, out of mind. Do not keep triggering foods at home, highly palatable foods (super tasty) overwhelm willpower. It is not about the third or fourth cookie, it is the first one that is the thread that pulls it all apart. Design your environment to support your goals.

REMEMBER THIS: When it comes to weight loss and a healthy lifestyle, set your goals, find your WHY, and let it drive you. Create a form of accountability to help foster a routine that supports your success, and watch how it transforms your life.

CHECK IT OUT:

• LISTEN - This is an outstanding interview with Johann Hari about his book Magic Pill on Steven Bartlet’s podcast Diary of a CEO.

• EAT - A few new ways to enjoy fruit (on the grill)

• FUN - Splurge worthy kitchen tools and Items to keep you clutter free

Thanks for reading, see you next week!

Wishing you your best health!

~Debbie