EACH DAY, I TRY TO BE A LITTLE BETTER TODAY than yesterday. How do I do it? Little things. Today’s topic? Flying below the radar: My unique weight maintenance hack.
This week, the topic of weight came up when two patients separately asked me how I remain slim at 60. One had postmenopausal breast cancer, and I explained that weight gain may increase recurrence risk.
First, a brief look at how long it takes us to form new habits. We will then turn to my weight maintenance hack.
Creating a New Habit
How long does it take to create a new habit? A 2009 study published in the European Journal of Social Psychology discovered this:
It takes 18 to 254 days to form a new habit. The study also concluded that, on average, it takes 66 days for a new behavior to become automatic.
This study is important partly because it debunks the 21-day myth. The research notes a range of variables in forming habits; we cannot give a one-size-fits-all answer.
For example, many study participants found it relatively easy to adopt the habit of drinking a glass of water at breakfast. On the other hand, regularly doing 50 pushups proved more challenging.
Moreover, some of us are better at establishing habits. I enjoy consistent routines and am unusually disciplined.
The Psychology of Habit Forming
Context matters when it comes to forming a habit. A 2012 study notes that habits are “actions that are triggered automatically in response to contextual cues that have been associated with their performance.”
For instance, I automatically put on my seat belt when I enter my car. I do it without thinking about how or why I’m doing it.
Because I know that my brain likes habits because they are efficient, I automate desired tasks as much as possible. Doing so frees up my brain to attend to other tasks.
Let’s turn to the ways I maintain my weight.
I Eat Predictably
This approach is certainly only for some, but I generally eat at the same times every day. My mealtimes are automated.
Moreover, I tend to eat the same breakfasts and lunches. At the same daily times. I eat breakfast at 6 a.m. and lunch at 12:10 p.m. And dinner? Typically I dine at 6 p.m.
Many of you may be nodding your head from side to side at this suggestion. Not for everyone (or perhaps even most people).
Did you know keeping a consistent meal schedule is tied to weight loss?
Or that the approach can boost energy while reducing metabolic risk factors for chronic disease?
Consistency Promotes Metabolic Health
An examination of a 1946 cohort of the British National Survey for Health and Development showed the following:
Subjects with a more irregular energy intake, mostly at breakfast and lunch, appeared to have an increased cardiometabolic risk 10 and 17 years later.
A separate study revealed the following:
- More than half of the adults eat for 15 hours or longer every day.
- Sleep duration parallels the fasting duration.
- Reducing the daily eating duration can contribute to weight loss.
In summary, keeping a consistent meal schedule from day to day is associated with weight loss, energy increases, and a drop in metabolic risk factors for chronic disease.
Final Thoughts – Flying Below the Radar: My Unique Weight Maintenance Hack
Keeping a consistent meal schedule from day to day is associated with weight loss, energy increases, and a drop in metabolic risk factors for chronic disease.
Of course, eating at the same time each day is only sometimes possible. I don’t always demonstrate consistency in mealtimes.
For example, I recently ate dinner in Spain at 10 or 11 in the evening. For me and the Spaniards around me, earlier is too hot in the summer to eat dinner.
Each of our genetics informs our circadian rhythms and preferred eating and sleeping times. Try various times to discover your optimal mealtime.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “My Weight Hack.”
