Physical fitness is important whether you’re in the military or dropped your retirement papers 30 years ago, and one key aspect of physical fitness is maintaining a normal weight.
Being overweight has different consequences for the active-duty sailor, soldier, airman or Marine versus the veteran, but there are potential health concerns for both. Research has made it abundantly clear that carrying even a few extra pounds raises your risk of chronic health conditions such as diabetes and hypertension. And for the service member, being overweight can lead to separation from the military.
There is no “special ingredient” to weight loss in spite of what the peddlers of diet fads tell you. It’s simply a matter of burning more calories than you take in. That’s why exercise is critical to effective weight loss.
But that’s only one piece of the puzzle. You also have to watch what you eat and take in fewer calories. I know that’s easier said than done. Unfortunately, many factors get in the way of this seemingly simple dietary truth. And many of them are psychological in nature.
Eating better is more than just willpower. It’s part of the equation, but not all of it. In reality, you have to think yourself into eating better, reducing caloric intake, and dropping weight. Here are few psychological techniques you can try.
1. Use a smaller plate. Your brain finds something attractive about a full plate of your favorite food. The problem is that most dinner plates are the size of serving platters. Try downsizing your plate, thereby reducing the amount of food you take in. Just don’t go back for seconds.
2. Check your emotions. It’s a good thing to eat when you’re hungry. This is your body’s way of telling you it needs nourishment. It’s not a good thing to eat when you’re emotional. Often we eat when we’re happy, sad, angry, or just plain bored. If you tend to get emotional a lot, try not to comfort yourself with food.
3. Avoid the “I deserve it” speech. Yes, you worked hard, aced the promotion board, or scored a perfect score at the range. Nice work! But instead of rewarding yourself with food, find something else to use. Maybe share your success with a friend or loved one or go to a movie.
4. Split the entrée. If you’ve been out to eat in the past several years, you’ve noticed how big the entrées are. The reality is that most restaurant entrées are enough for two people. Split dinner and save some money. Chances are you’ll probably like what the other person is eating even though your brain is telling you that you want something different.
Bret A. Moore, Psy.D., is a board-certified clinical psychologist who served two tours in Iraq. Email him at kevlarforthemind@militarytimes.com. This column is for informational purposes only and is not intended to convey specific psychological or medical guidance.
