Overcome Your Lack of Self-Control

Willpower alone won't save your diet. Deadlines at work or stress at home makes it difficult to avoid even the smallest temptation, according to Dartmouth researchers.

In the study, 31 chronic dieters watched a movie clip, and were told to either completely focus on it or to watch it casually. Afterward, they were given a functional MRI brain scan while they looked at pictures of appetizing high-calorie foods, such as a hamburger and fries or a slice a cake. When participants who focused on the movie saw the photos, the reward regions in their brains—the same parts that equate pleasure with high-fat, high-sugar foods—lit up more than the subjects who casually viewed it.

The reason: When you strain your mind, your inferior frontal gyrus—the portion of your brain associated with self-control—and your orbitofrontal cortex—the part related to reward—stop communicating. It's at these times when the reward portion takes control of your exhausted mind, making it almost impossible to resist snacks and other unhealthy foods, says study author Dylan Wagner, Ph.D.

It's not like you have to be inside a Taco Bell to be tempted, either. Just driving by a fast-food chain on your way home from work can be enough to make you cave, says Wagner. If you had a busy day with lots of presentations, meetings, or deadlines, try taking a different route home to avoid the urge to stop for a treat, he says. Or, plan a cheat day once a week. If you have one day to enjoy the food you want, you'll be more likely to stick to a healthful diet when you're stressed or mentally drained.

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