Forever slim—starting today!
The reason that 90% of weight-loss plans fail is that they involve fighting the brain programming that drives us toward foods that packed on the pounds in the first place—a fight that becomes so hard, we eventually revert to self-defeating eating habits. But if you’re intentional and you have the right tools, mounting evidence reveals that mind-body methods can retrain your brain in ways that disrupt the damaging cycle. “And when you put them together, they’re very powerful at reestablishing habits that lead to weight-loss success,” says neuropsychiatrist Daniel Amen, M.D.
Just as exciting: While most weight-loss plans become impossible to sustain, these brain-based strategies make slimming easier over time. In fact, as beneficial brain circuits rebuild and strengthen, women report breaking free from insatiable cravings for refined, processed fare and developing a “healthy hunger” for whole, nutritious foods. And since these foods satisfy appetite while melting stubborn pounds, weight loss becomes automatic.
Set a small goal each morning. “The way to stop doing the thing that is contrary to your greatest good is to have a vision of what’s to come that’s bigger and better than the temptation you face,” explains pastor Mark Batterson. Both he and Dr. Amen suggest reciting something like, “I will snack on healthy veggies today” and envisioning your strategy in case cravings strike. Dr. Amen notes: “Having an if-then plan, such as ‘If my energy flags at 2 pm, then I’ll have some carrots and nuts,’ has been proven to activate control centers in the brain and keep women’s weight loss on track.” Also smart: focusing on your intention when you’re confronted with “surprise” situations like a co-worker who brings in cake.
Sidestep cravings with “loving kindness.” Focusing on your breathing, Scriptures or a beautiful nature scene for just five to 10 minutes a day is proven to build up beneficial brain circuits that boost resilience. “Some days you’re going to fumble,” says Batterson. “The key is not to turn that one fumble into a losing streak. Go back to the vision that you’re trying to accomplish.” To further optimize the effects of this practice, Dr. Amen advises adding a daily loving-kindness practice.
To do: Sit in a comfortable position, close your eyes, breathe deeply and let your worries and concerns drift away. Then send loving thoughts to yourself, such as, May I be happy, may I be safe and secure, may I be healthy and strong, may I be purposeful. Next, send these thoughts out to others, including someone you’re grateful for, someone you feel neutral about and someone with whom you’re having a hard time. According to Dr. Amen, this practice of focused love and gratitude quickly increases positive emotions while decreasing the negative ones that trigger comfort-food cravings.
Visualize savoring healthy meals. The techniques of hypnosis mimic meditation’s pleasant, relaxed state, then take it a step further by implanting successful images in your subconscious. “That’s important since the subconscious mind sends us impulses to do the things we envision—so envisioning success leads to success,” explains Greenberg. To do a mini self-hypnosis, Greenberg advises taking 10 to 20 minutes daily to create a “mental movie” in which you see yourself making a healthy meal, tucking into a tasty salad and looking and feeling your best. “Imagining that you’re making the choices that are best for you makes it easier for change to take root in real life,” she says. You can search for a professional hypnotherapist on sites like Hypnosis.edu (the American Hypnosis Association) or NatBoard.com (the National Board for Certified Clinical Hypnotherapists). Many hypnotherapists offer sessions via phone or Skype.
Fuel your brain to strengthen neural pathways. Strengthening your brain with healthy food sets up a beneficial cycle of craving resistance and weight loss by honing focus and self-control. As Dr. Amen and his wife, Tana Amen, B.S.N., R.N., explain in The Brain Warrior’s Way, this means tossing out the packaged products and sugary snacks that hijack the brain, and trading them for food
that nourishes both brain and body. This includes a rainbow of vegetables and fruit (such as apples, pears and berries) high in the vitamins, minerals and phytochemicals that have been shown to fight brain-draining inflammation, plus help prevent the blood-sugar dips and swings that trigger comfort-food cravings. Quality protein, such as grass-fed beef and chicken, safeguards against anxiety, blue moods and irritability—all of which weaken self-control centers in the brain. And the unsaturated fats in avocados, nuts and olive oil, plus the omega-3s in salmon, leafy greens and flaxseed improve blood flow to the brain to enhance overall function.