habits supportive environment key Willpower isn't enough

"IDON'T NEED to talk to a dietitian because I already know what to do," a man told me last week. "My problem is willpower."

Willpower is a myth. If a car is stuck in mud or snow, it does no good to keep pressing the gas--that power just spins the wheels, deepening the rut.

Instead, a good driver rocks the car forward and in reverse, turning the wheels side to side to get out of the rut. Sometimes the driver needs to ask others for a push or tow for a short way.

Likewise, it takes more than willpower to escape bad habits.

First, you need to figure out what rut you're in, and then map a new way out. Common obstacles to healthy eating and exercise include tempting environments, difficult people, tight money, lack of time and mistaken ideas about perfection and rebellion.

remove temptation

Do you find yourself overeating because the cookie jar on the kitchen counter is calling your name? Change your environment. Hide the cookie jar inside a cabinet, and put a bowl of fruit in its place on the counter.

If you can't change your environment, which can be the case at a party or in a workplace filled with goodies, role-play your new response. For example, in the mirror or with a friend, practice turning down a second slice of cake at a birthday party, or a doughnut at the office.

If friends or family members are making it difficult for you to choose healthier foods, ask them for help. For example, you might say: "I'm trying to lower my cholesterol. I know we like to eat french fries and pizza, but I'm hoping to eat them less often to protect my heart and have more energy. What healthy foods can we eat more often?"

Also, enlist a buddy to call you weekly and ask how your exercise or eating plans are going. Being accountable helps you stay motivated.

Money is no obstacle

You can eat healthy foods on a budget if you plan ahead and buy foods in season. (See my article "Eat well, save money," online at fredericksburg .com/News/FLS/2004/112004/11142004/1550885.)

You also can get a free book titled "Recipes and Tips for Healthy, Thrifty Meals" from the government, online at cnpp.usda .gov/USDAFoodPlansCost ofFood.htm.

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not enough hours in the day?

If you think you're too busy to change your habits, try setting priorities instead. I remember reading about a former president who jogged every day. If the leader of the free world can fit in exercise, surely we all can squeeze in some activity most days.

To help set priorities:

I like the book "Learn to Manage Your Time," by Lucy MacDonald, although there are many other good ones.

Assertiveness training might help if you lack time because it's hard to say no to others' requests. Many therapists can provide this kind of training.

Date published: 2/18/2007

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