I believe biological mechanisms developed during our evolutionary history will attempt to thwart activities leading to the loss of stored calories.
The lack of will-power to exercise, for instance, is really your genetic heritage that may have allowed your ancestors to survive long winters or long stretches without food.
Three or four thousand extra calories stored may have meant the difference between having the energy to hunt for a few more days versus giving up and dying.
How to overcome this barrier to exercise?
2-Step Program To Motivation
First, acknowledge the lack of willpower as a physical reality, not a psychological shortcoming. Why carry the baggage of guilt? Feelings of guilt lead to depression and further lack of motivation or extremes of “bad” behavior.
Second, rather than fight the imperative to save calories head-on, a battle that no one ever wins, take a page from Sun-Tzu and use a flanking maneuver.
Consider that the ultimate goal (“Way” in Sun-Tzu’s language) is health, not necessarily leanness. Studies show that humans with some padding (fat) but good lifestyle habits are healthier, happier, and survive health crises much better than lean-exercise fanatics.
Increase your calorie intake! – however, and this is a BIG “however,” only as a reward for accomplishing your exercise goal. The increase doesn’t have to be big and I’m not talking about adding new or additional junk food to your diet.
If you already eat junk food and candy during the course of the day, make these (or a portion thereof) rewards for your exercise. To add calories, try to add more satisfying items such as fruit, whole-grain bread sandwiches, nuts (in small quantities), and etceteras.
On days that you do not exercise, drop your calorie intake and quantities of guilty pleasures (junk foods, candies, and whatever you consider a “guilty pleasure”).
This way you enlist your body’s natural desire for calories as an alley in your health quest. Over time, your body will make the connection between food pleasures and exercise and you will begin to feel urges to exercise.
Presto, motivation!
For example, if you normally eat a large breakfast, cut your breakfast calories by 30% or more reserving the rest as reward for completing your first 12-minute exercise session. In fact, ADD to the calories by including extra fruit or healthy food items.
What your are engaging in here is a game of behavioral conditioning with a minimal use of punishment (slight calorie reduction during “off” days) and maximal use of reward (increased calories and guilty pleasures associated with exercise).
Going To The Next Level
What pleasures motivate you? Use these as rewards for exercising.
Next to food, sex is second in line as a major human motivator. When offered the choice of sex or food, a starving person will almost always choose food. Since most of us in the U.S. have no shortage of food (a recent study found we waste about 40% of all food we buy annually), can you think of any ways to use your biological imperative (the need to reproduce) as a reward for exercising?
If your significant other is your main (or sole) source of food and sex rewards, enlist his/her help in setting up a reward system that supports your exercise program and long-term goal of health.
Viva!
DISCLAIMER: These are just my thoughts. I’m not a nutritionist, physical therapist, physical trainer, medical Dr., or in any way qualified to dispense advice on this topic! Always consult a doctor before trying anything new.
