Why Your Environment Matters More than Willpower for Nutritional Success.
Have you ever wondered why, despite your best intentions, it can be challenging to stick to a healthy eating plan? Many people believe that willpower is the key to success in nutrition and dieting.
As nutrition coaches, we hear all the time from our clients, “Let’s see how strong my willpower is” or “I just don’t have the willpower/discipline around my kids’ snacks or the treats in the break room.”
Yep. We get it. It’s really, really tough.
We know from our experience coaching thousands of clients that your environment plays a far more significant role in determining your nutritional success than sheer willpower. In this blog post, we’ll explore why your environment matters and how you can leverage it to achieve your dietary goals.
The Willpower Myth
Willpower is often seen as a finite resource that we must muster to resist temptations and make healthy choices. While willpower certainly plays a role in decision-making, relying solely on it can lead to fatigue, increased stress, and eventually, lapses in self-control.
Why Your Environment Matters
1. Habits Are Shaped by Surroundings: Your environment, including your home, workplace, and social circles, strongly influences your daily habits. If you live in a home stocked with snacks that don’t align with your goals or work in an office where coworkers often indulge in treats, it’s challenging to resist those temptations consistently. (Don’t worry, parents, we’ll have some tips here).
2. Accessibility Matters: The ease with which you can access foods greatly affects your choices. When healthier options are readily available and visible, you’re more likely to choose them. Conversely, if you’re surrounded by junk food, it becomes the default choice, ESPECIALLY if they are really convenient (it takes 5 seconds to open a bag of chips vs steaming some vegetables, for example).
3. Social Influence: Human beings are inherently social creatures, and the behavior of those around us can significantly impact our choices. If your friends or family members have eating/drinking habits that don’t align with your goals, you may find it difficult to maintain your nutritional goals when dining together.
4. Cues and Triggers: Your environment is filled with cues and triggers that prompt specific behaviors. For example, the sight of a candy bowl on your coworker’s desk can trigger a desire for sweets. By altering your environment, you can change the cues that prompt unhealthy choices.
Taking Control of Your Environment
Now that we understand the power of our environment, it’s time to harness it for nutritional success:
1. Stock a Goal Oriented Kitchen/Pantry: Keep your home stocked with foods that are aligned with what you’re trying to achieve. If your goal is to lose weight, it’s not in your best interest to keep hyper-palatable foods easily accessible. Using myself as an example, I have a “No Oreos” rule… because if there are Oreos in our house, I’ll eat them ALL before I complete my next thought.
2. Meal Prep: Prepare meals in advance to ensure you have the best options readily available when hunger strikes. This reduces the temptation to order takeout or grab convenience foods. One of our favorite tips: prep a large amount of lean protein for the week. It’s easy to snag some chicken breast and pair that with something else that’s easy and convenient to make! Another tip: delete Uber Eats and GrubHub from your phone.
3. Social Support: Surround yourself with people who share your goals or are supportive of your choices. Seek out friends, family, or support groups (like Yellow Rose!) that can help you stay on track. Oh, and your drinking buddies? Those are drinking buddies. If they try to shame you or guilt you for trying to improve your life, they are not your actual friends.
4. Mindful Eating Spaces: Create a pleasant and distraction-free environment for meals. Avoid eating in front of the TV or computer, as this can lead to mindless eating.
5. Limit Exposure to Temptations: Identify triggers in your environment and take steps to minimize their impact. For instance, if you’re tempted by office snacks, keep YOUR snacks at your desk to redirect your cravings. Be the example in the office!
HEY PARENTS!
I realize that you probably shook your head at a lot of things I wrote here. I mean, I kind of laughed at some of the things as well since yesterday I found myself staring at the goldfish in the pantry… and then mindlessly snagging a handful of those…
But I have some tips for you too:
- Don’t buy as many snacks for your kids. I know, I KNOW. Stop yelling at me. The snacks are golden because they have a long shelf life and are super easy to get whenever they’re throwing some wicked tantrums… but something I would challenge you to try is to stock more fruits and veggies, and continue to offer those first. Or at least, limit the variety of snacks your have. Keep it to 2-3 different things. That’s it. Snacks are going to remain a constant in your house, so another option is to:
- Buy snacks that you don’t care for. My girls LOVE nutrigrain bars. I HATE them. These are not a problem for me to say no to, and I would rather create a grocery list and go to the store than eat one of those things. Blegh.
- Keep the snacks out of sight. While it’s super fun (and oddly satisfying) to have a badass snack drawer that is restocked and looking amazing, keeping your snacks hidden from view and not easily accessible makes it easier to disregard. Try putting the kids snacks in a spot that requires you to get out a step stool or chair to get to them. If foods harder to get to, it’s easier to say no to.
- Plan in a snack in your day. Wait, what? Hasn’t this whole thing been about trying to *not* eat these? Yes, but this is really all about willpower. If you plan in a snack, that means you don’t have to fight yourself for it. You know it’s coming. You’ll eat it, feel satisfied, and move on. Sometimes the best way to stop overeating is to plan a little bit of eating.
While willpower is an essential aspect of achieving nutritional success, relying solely on it is an uphill battle. Your environment has a profound influence on your daily choices and habits. By shaping your surroundings to support your nutritional goals, you can make the path to a healthier diet smoother and more sustainable. Remember, it’s not just about having the will; it’s about creating an environment that empowers you to succeed.
-Clark
