Diet Science: Techniques to Boost Your Willpower and Self-Control | Sylvia Tara | Big Think
ฝัง
- เผยแพร่เมื่อ 15 ม.ค. 2017
- Diet Science: Techniques to Boost Your Willpower and Self-Control
New videos DAILY: bigth.ink
Join Big Think Edge for exclusive video lessons from top thinkers and doers: bigth.ink/Edge
----------------------------------------------------------------------------------
Are behaviors innate, or are they shaped by our surroundings?David Epstein poses this question as he examines the person-situation debate through the lens of the famed marshmallow test, an experiment in the self-control of children.Simple strategies can be taught to help delay gratification, which suggests our personality traits can undergo change depending on context.
----------------------------------------------------------------------------------
DAVID EPSTEIN :
David Epstein is the author of the New York Times bestsellers Range: Why Generalist Triumph in a Specialized World and The Sports Gene. He has master's degrees in environmental science and journalism and has worked as an investigative reporter for ProPublica and a senior writer for Sports Illustrated. He lives in Washington, DC.
----------------------------------------------------------------------------------
ABOUT BIG THINK:
Smarter Faster™
Big Think is the leading source of expert-driven, actionable, educational content. With thousands of videos, featuring experts ranging from Bill Clinton to Bill Nye, we help you get smarter, faster. Our experts are either disrupting or leading their respective fields-subscribe to learn from top minds like these daily.
We aim to help you explore the big ideas and core skills that define knowledge in the 21st century, so you can apply them to the questions and challenges in your own life.
Other Frequent contributors include Michio Kaku & Neil DeGrasse Tyson.
Michio Kaku Playlist: bigth.ink/Kaku
Bill Nye Playlist: bigth.ink/BillNye
Neil DeGrasse Tyson Playlist: bigth.ink/deGrasseTyson
Read more at bigthink.com for a multitude of articles just as informative and satisfying as our videos. New articles posted daily on a range of intellectual topics.
Join Big Think Edge, to gain access to an immense library of content. It features insight from many of the most celebrated and intelligent individuals in the world today. Topics on the platform are focused on: emotional intelligence, digital fluency, health and wellness, critical thinking, creativity, communication, career development, lifelong learning, management, problem solving & self-motivation.
BIG THINK EDGE: bigth.ink/Edge
----------------------------------------------------------------------------------
FOLLOW BIG THINK:
📰BigThink.com: bigth.ink
🧔Facebook: bigth.ink/facebook
🐦Twitter: bigth.ink/twitter
📸Instagram: bigth.ink/Instragram
📹TH-cam: bigth.ink/youtube
✉ E-mail: info@bigthink.com
----------------------------------------------------------------------------------
TRANSCRIPT:
For more info on this video, including the full transcript, check out bigthink.com/videos/self-control
![[ไฮไลต์] แบดมินตันหญิง ไท่ ซือ หยิง vs เมย์ รัชนก อินทนนท์ รอบแบ่งกลุ่ม | โอลิมปิก 2024](http://i.ytimg.com/vi/LUCG0H5qkpQ/mqdefault.jpg)
I've lost 129lb in roughly 22 months. It comes from eating more greens, fruits, and less red meat. Not to mention some exercise. Everything is fine in moderation. I haven't had soda on a regular basis in over four years. Now, I still have abit to go, but I should do just fine.
God made red meat for us to eat
I KNOW I'M VERY LATE TO THIS COMMENT BUT CONGRATULATIONS! YOU FUCKING NEED A CELEBRATION! YOU ARE A FUCKING IDOL
Wow. This is great! good for you! Do you have mostly greens and fruit?
@@paulgiarmoleo1309 @thenotsocomfysofa didn't say red meat was bad, just eating less of it.
@@el3ctricflwrstrue!!!
I’ve lost 60 lbs but I’ve slowly been gaining back over the past few months. I’ve gained 30 back and the clothes I was so excited to be fitting into either no longer fit or are almost too tight, and I’m in panic mode. Every day, I begin with the intention to get back on track but by lunch time, I’m craving BAD. I desperately need discipline.
for off days, stay at a library for a few hours ❤
I found that when I make sure I get all of my vitamins and minerals I am better able to control my cravibgs. I take a daily multi vitamin and drink plenty of water (with crystal light if I want flavor) and take a glutamine supplement to help with the carb cravings.
@@DrinkYourNailPolish what multivitamin do you take?
Do centering. Centering means always keeping the body in center. Practice this. This will help you immensely.
@@horrorfactory770can you explain further?
This is very helpful! I hate doing dishes but I can only listen to my favorite podcast when I am doing them. Now I look forward to doing dishes. I will do this for exercise as I know it already works. Thank you!!!
Good follow up conversations, good info, thanks, it all helps
Over the last 6 months I've lost 45lbs just by eating a little less. I've got another 50 to lose before I'm at weight. I have found that by gradually eating less and less, but still a healthy amount of food, my ability to control emotional eating and cravings has improved.
Now I've started walking my dog daily and eating more whole foods to lose the rest.
Analogy Accepted Well said. It's all about sugar and carbs. The lower limit for carbs to sustain human life is ZERO.
+Jason Mehrvarz except for the fact that your brain needs carbs....
GorillaGuerilla Not true. Your body manufactures the glucose it needs for the brain and other functions. There is no such thing as a disease or sickness due to carb deficiency.
So you just eat meat and fat? . . . no carbs? Fibber.
Sooo... you haven’t been walking your dog daily? 🤭
Willpower will get you started but good habits is what will keep you going.
Something I do teach to my clients is to what they can do to NOT use willpower to make decisions around their health. That's a game no one wants to play. And the reason as she said, willpower is limited, so is our ability to "resist" if using willpower. However, there are better ways to do it.
On my channel I do have a video on why diets don't work, and what we can do instead.
Hint: if you don't see yourself eating that way in 2 years, then, most likely won't be a successful one.
Being self aware on posture has led me i to pain management and being more aware of my body. It is a really good foest atep to wanting to kise qeight in my opinion caus wit makes you realize the weight thats pulling in front. Also ive been starting to go the gym at 2am because i cant sleep because of back pain. After work I go to the pool to take oressure off my joints and to lossen up my body before sleep .So slowly ive been excersing for pain management and realizing thats my motivation to change.
I find the only way i can maintain willpower is when i feel like i have options. I quit smoking about a year ago, and i keep a pack of cigarettes in my house. I quit drugs nearly 5 years ago and i still keep a box of brillo and other paraphernalia around, and than it finally occurred to me...why not take the same approach with food? When i go to the store and spend half my pay check on vegetables, and don't buy a single treat i get home i get anxious and i eat like 3 dinners. Sure it's healthy food but i eat until i feel sick.
Once i treated food like other addictions and keep something sweet in the house, i can live comfortably knowing i have that option, and in knowing that i normally don't need it. It's only when i feel like i have no choice in the matter, that i go crazy and over indulge. So i keep a box of candy in the house and usually eat one lollipop a year. I look in the box often to reassure myself but i rarely if ever take anything from it. That approach gives me options and control and i do better than when i try to avoid having it all together.
Just something that works for me, i don't know if anyone else does this.
One of the best channels on TH-cam ❤
Great advice!!
great advice ty
I was once on a diet and exercising everyday intensely for 12 plus years. I was able to keep 110 plus pounds off of my body and to stay at a ring 140 to 150 pound body. But recently it has been really hard. I've been fluctuating anywhere from 1:50 to almost 200 lb
Came here to see if I could get discipline for eating better I will try these thanks!
Awesome!!
This is valuable information!!
Haven't watched the video yet, but I can say the best way for me to resist temptation is to remove the temptation in the first place. I have an addiction to soda, so if there is any in my house I know sooner or later I'm going to drink it. Therefore I never buy soda. Problem solved.
Man, sometimes it feels like I would lol
Some alcoholics leave a bottle of something they loved to guzzle in the kitchen cabinet just to be comfortable living with their demon. I could drink it today...but I'll save it for tomorrow.
PBS had a program of a former crackhead who ritualistically would prepare to take a hit, and then put it down. It showed him that he could get into the mechanics of the old habit and stop before using. Using the muscle of stopping, rather than pumping the muscle of relapsing. Rehearsing success over resorting to using.
What happens when you need to buy groceries? Surely those walls of soda would tempt you into buying them.
Problem avoided, not solved.
+Pogmog My waistline and teeth don't know the difference.
i thank you
I know what to do, I just don't! I lose weight, gain it back and struggle to find the motivation to do what I need to do. Give into everything.
All great things have small beginnings. The thousand mile journey does not begin with the first step but from where you stand. I have heard it said there is no such thing as free will. Maybe just maybe free will is not free. Maybe just maybe it's earned and expanded upon.
Your will power test, I would be more impressed if there was a way to know that the result was caused by their self control or if the people who already had more self control had positive results. (Correlation is not causation.)
I have a sugar addiction and have to eat carnivore which cuts the sugar addiction off. Sooo helpful
I'm strength training and doing anywhere between 5 to 15 mile runs everyday consistently, I'm using so much energy and trying to lose weight but I get so hungry by the end of the day I usually give in and go overboard, eating 2000-3000 extra calories.
I'm really frickin struggling to resist but my impulses consume me.
lemon lollipop sounds too easy for a self control test try cake
Marty Doan haha I was thinking the same thing. Who craves a lemon lollipop?
😂
Wow! A non-political, unbiased video that actually makes sense! I didn't think it was possible
Trump is evil.
He's saying a lot of Big Think videos have something to do with politics and they're usually biased
Hrithik Diwakar typical Trump supporter.
What are you talking about? In america Science is politicised.
@@JewTube001 KEEP AMERICA GREAT TRUMP 2020
I have already lost near 30kgs now a last bit has left like 5-7 kgs but i am not able to stay consistent 🤦
I am really confused, i would like to discuss with a professional this confusion of mine:
This recent video pivots around "willpower as a muscle" or the psychological theory of ego depletion.
Well, other peer reviewed publications put this theory to the test, and in a more specific way the experiments on which this theory stands, they found that there are deep inconsistencies.
So, i understand that it's more complex than that, but you have to understand that youtube is so powerful as a platform that videos like this can really affect the lives of millions of people around the world, then i have to ask:
Is this reliable information?
How to lose weight:
1. Cut off your arms
2. Go on the moon
Too hard to cut off your own arms. But if I cut your arms off only half-way, you should have enough strenght left to cut off my arms... Teamwork!
MagicSunshineSkies honestly
Okay, i'm gonna bookmark this video, and every time i want a pizza, i'll watch this first. Then order a pizza.
Treadmill and audio book is popular. Medicine fails when we dont manipulate money and exposure to lifestyle choices together.
i hate when i try to change my lifestyle(its pretty good but its just binge and overeating on suagry foods) and then my mom buys junk foods that i eat and i ask her multipe times to stop it cause i personakky find it kinda difficukt to controk myself around certain foods
I lost over 30 kilograms one time. I lost over 20 kg another 2 times. I think I lost over 10 another 2 times or so. I lost count. I'm a little over 40 years old and I've been obese my entire life. I won't be under 25 IMC ever again. If I add up all those periods, it's not more than 3 years, the longest, 16 months in a row. Maybe it's possible to grow a self control muscle. I know for me it won't be anymore. I exercise every day, I eat salad for lunch, fruit for dessert and healthy cooked vegetables for dinner, I only drink water and I hardly ever eat meat or dairy. And I haven't bought or had into my house sugar or butter in years. I'm healthy, but I'm fat. It took me more than 30 years to accept that and accept me the way I am. It's a difficult task given the world we live in.
Interesting
don’t go on a diet, habitually change your lifestyle 🙌
absolutely
i barely cant stop myself from flapping, how can i ever have enough will power to stay on a diet
Just get past the first two weeks then you will be fine.
Fapping is good, just leave it for the end of the day before bed so you don't lose your motivation.
Flapping is important for healthy birds, you should flap every second to stay in the air! You can glide off the updraft after you've gone high enough in the air so you can get a break from flapping every so often.
NoflapNovember
I was on the same weight for 18 years. Than I just got tired to watch all the time what and when I eat it's tiering...Especially when there are people that are eating what ever they want when ever they want and they don't get any weight. After that I was going up and down with my weight, but to be honest I am tired with constant dieting. Don't eat this don't eat that who wants all the time be in a diet regime...Sometimes it's really to much
What book is she talking about?
I have the problem of not eating enough.
What I do to eat healthy and keep being a vegetarian is that whenever I want to eat (for example) cake, I try to think rationally. I try to remember how is a cake made, how many sugar is involved... after visualizing the process I simply cannot put that amount of sugar inside myself, sorry.
For being vegetarian I try to keep reminding myself why I started. My reason to be vegetarian is because of animal suffering so everytime someone is eating meat near me I keep visualizing the horrors animals live because of it and them I'm disgusted.
I try to kill everything that is appealing about food I simply don't want to eat. That way I have been vegetarian for a few months and healthy for a few years. I eat only what I need and sometimes of course, I take some cake...
Also, if you are making an effort about eating something that is not healty, but you know that for this time you are eating it for whatever reason try to stick to one portion. I know a lot of people that are unhealthy not because they eat cake lol, but because they eat two or three portions of it. ALWAYS READ THE NUTRITION FACTS IN THE BACK.
Cindy López Hypocrite. You're a vegetarian because of animal suffering but you still consume products which are produced by animals that's why a vegetarian. To stop contributing to animal suffering you must become a vegan.
Good strategy
Video's main idea is like "how to made a soda?" answer: *put some x and add some soda in it*
I have zero self control. I can’t help but to eat and snack.
My problem is that I'm barely eating and live a busy life, but not losing anything.
zeldaofarel do you sleep enough?
Ezzy J About 3-5 hours most nights. I'm a private teacher, so I'm always working, every day.
zeldaofarel how many calories per day and current weight are the two key factors to consider.
Sleep is really important to weight loss! If you don't sleep it slows your metabolism, as well as make you crave more sugary foods (because your body craves the energy its not getting from sleep, so you want to eat sugar as a source of energy). Trust me, if you sleep 2 hours more a night, you'll see a difference, and not just in terms of weight loss.
I need to get up at 6am every day. I can't go to sleep sooner than midnight - 2am, because I only have time to prepare for my classes the next day after I get home at 9pm.
If a fast food meal appeared like charcoal, that would put off those wanting to ease their munchies. Only the late Louise Nevelson would find the title image appetizing. A Pavlovian dog might prefer its own excrement to the charcoal burger, fries and fizzy drink.
Losing weight is the easiest thing in the fucking world man. No willpower needed. For the past four months I've been eating 1000 calories a day(hell lately I've moved to one meal a day) and I have lost 39 pounds and I haven't exorcised at all. I've still got 50 pounds to go but I got this in the bag.
Do you usually exorcise with a priest or are you self-taught?
Even though I did spell it wrong it is still preceded by haven't. The snark doesn't quite work.
Metaknight145 does the demon possession help with your weight loss? Any projectile vomiting?
+FabledDan I chuckled
Wayne Higham I can exercise if I want to. I just don't want to. I do work two ten hour shifts heavy lifting and packing for amazon on weekends dude. I'm a lazy fuck but I can still do shit.
I eat junk and I love it. I don't see any point of stopping. Maybe I gain better looks or improved health but I prefer the taste.
Sounds like a loser that has no self respect for self And others your a punk And refuse Change WEAK AF
@@zoecarmichael2699 lol time changes people. I eat junk food with caution nowadays but if I had to eat burgers and pizzas everyday I would
@@arsenal0095 Why are you a weak man Im so not into You losers why Is it so Hard to not be Fat just dont be fat Have a Flat tummy or a 4 pack minimum alls i ask That so Hard PATHETIC
Nope. Do you use willpower to warm yourself up when you're cold or cool yourself off when you're hot? The new class of drugs illustrate the real cause of obesity, which is a metabolic regulation issue. You still need to employ healthy habits, but you can't turn off being hungry.
Making discipline a life style nuff said
Did someone say lemon lollipop?
👍
The metabolism factor (that it slows down and we gotta be vigilant all our lives or else we gain the weight back) is the absolute most depressing factor about losing weight. The fact that we cannot even recuperate that metabolism so we can have a “normal” life where we can eat like most people (and not be on a “diet” forever) is so disheartening. 🥺☹️
Somebody needs to find a way to fix that. For real.
That's where my head is at. Sad for us fatties that can never just enjoy food without worrying about it. Skinny F*cks will never understand. Their body works normally. They don't eat as much as they think they do. Follow a skinny person who "eats everything in sight" around for a day. They don't eat big quantities. They get full fast. They usually eat somewhere between 2-3k calories and stay the same without trying. Must be nice
I subscribed ❤
June 11, 2024 Monday
Davao City, Philippines
a lemon lollipop?? seriously??!?!?!
Will power not self control muscle.
Won't power.
Floor Encer You are not pushing it hard enough.
Cigarettes keep me thin.😂
It's "like a muscle" as it's not a muscle. Big thinkers should be able to handle reality without restoring to metaphors. After all, the bad habits in such a metaphor are also big, strong muscles you trained over years. But of course practicing the good behavior you want to have, coupling it with positive reinforcements, is age old wisdom.
Is there something wrong with metaphors?
With this metaphor, yes. Because it's wrong. A muscle strengthens when used. Will power doesn't. Will power is more like a battery, it drains over time. It is impossible not to do something forever. Take an alcoholic for example. If you just stop drinking for the sake of not drinking, sooner or later you will drink again. The key is to stop drinking *for* something, like for instance being able to see your kid again.
In this situation, the use of the metaphor serves two main purposes.
1. It communicates the concept that willpower is something that is built up over time. This may not be obvious to everyone, or it may be intuitively understood but not directly acknowledged.
2. It packages the concept in an easily recallable and repeatable way. This aides both the memorability of the idea and its potential to spread.
Your criticism of the metaphor (bad habits) misses the point of a metaphor. Metaphors almost by definition are not perfectly similar, or else they would not be metaphors. Synonyms perhaps?
And your implication that she uses metaphors as a crutch to handle reality is a weak jab. She may be using it for the benefit of the audience rather than a personal need. She is, after all, communicating. Big thinkers should use whatever tools that are useful to get their point across, regardless of how it may irk people who have a personal aversion to thinking beyond literal terms. Fixating on the superfluous flaws of a metaphor is the opposite of thinking big.
Also, physicists make abundant use of analogies (the raisin cake metaphor for the expanding universe comes to mind). In fact, most fields that deal in innovative or abstract concepts use metaphor both in education and in conversation. Perhaps these thinkers are merely incapable of handling reality. Or perhaps you are the one with the deficiency, and your way of coping is to take cheap shots at what you think are easy targets. Rather than, say, handling the reality that you are deficient in this regard. Personally, I tend toward the latter explanation, as literal thinkers tend to have the most boring and worthless ideas in the brainstorming sessions I've had. Totally useless, neutered minds. Good at grunt work though, as long as it stays within narrow boundaries. Like ego protection. They are rather good at that, as they need to be.
The Secret Life of Fat is a FASCINATING read!!!
Easy…for some. Able…for some. Addiction…for some. Free will?
I have a valve in my stomach that I made out of old plumbing equipment that just drains my stomach whenever I want to. So I can eat all kinds of shit and just open the valve and I'm good to keep eating. I'm so hot you guys. You should see me with no shirt on at the beach. Everyone is always staring.
ah yes, the 2 things I am missing in order to find a job.
Devil's Advocado doesn't the want and need for money outweigh your (lack of) will power? Shit, I'd rather not work too, but the want for money is what motivates me. I'm sure I'm not alone here.
I understand the appeal to money, but I also must acknowledge that the
majority of people, or let's say money itself, will never make up for
the inherent characteristics, lack of knowledge, unresolved issues.
Sometimes, to me money, and the pursuit of it in the highest manner,
seems like the ultimate escape from the other less obvious problems, no?
It's like a grander form of all the other small antics we take on to
often confront the important things or actions in life; by building side
quests to avoid the main quest, in a way.
Money solves problems, but only the problems the system of money itself planted into human existence, but being able to buy better pot or food for animals or a better computer is also tempting, but the "Far" reaching consequences of participation are what work as deterrents, too. Seeing too far into my actions makes me almost do nothing but hoard knowledge lol, because the world outside is relatively more ignorant and very often works against the well-being of the organism. I could literally live on nothing but decent temperature, balanced food, cats, pot, a source of information (my pc in this case), some external sources of perspective (friends, random run-ins when i go out, other animals), and that's all I need to solve my own problems, and find comfort in the future, and the infinity of life lol (since it can re-emerge anytime the conditions are right, even after total extinction).
A little long but that's how the feels are rolling right now.
Devil's Advocado lol but are you enjoying your life now?
I can't exactly say I'm enjoying it, but where I have reached in my understanding of the universe and the life within it, in contrast to all the humans before us, gives me a vague guarantee that it will all be ok, as an organism bound to evolution, and the need to move away from our violent/negative instincts(which inevitably deteriorates standards of living) which had a purpose when civilization did not exist, and now we're just in the phase where those behaviors and beliefs slowly get rooted out by something like an "anthropomorphized natural selection". With the development in AI and our ability to intervene into the genetics of an organism, there'll come a time when we can just identify and weed out all the pedophile, religious fanaticism, greed, jealousy, etc sustaining gene/traits, before the human is even born lol; You could say that is a place where I find solace.
I also have some understanding of hormones and diet, where I smoke a lot of pot, fap, as well at eat decent amounts of sugars, and some minor exercise to keep my body from losing form to our, present, unnatural environment; this makes it almost impossible for me to feel too down, I should get some more vitamin B12 tho.
Most people's existential suffering stems from things they don't know, rather than the things they don't have. I haven't quite understood it yet, but homo sapiens seem to have, through evolution, "had their reins of a pre-directed life loosened", where most humans suffer identity crises, go through neurosis, misconceptions about the world, etc. It's like this specie is almost free to roam and be what it can or wants to be, be it a furry other-kin asexual hipster, or a badass leather wearing chopper riding bike ganging man, to a gimp, or a rogue samurai bandit. It's easier to be a guy who just sits in his room going through the world thanks to the invention of the apes before him, i really need to find a job tho, so that's something I'll have to sort out unfortunately (or it could be good, the problem is the people, more than the task/job tbh, and it feels like people want to be that way, because it's so fucking easy to not be, or it seems, I don't think I can ever really see like the mind of another person or animal, but I can get close, maybe real close).
I hate lemon. I hate lollipop... Oh! Cake.
Stoping swearing for two weeks?! What tha F is this BS you're talking about!
It's super easy once you get used to it. I eat 150-400 calories a day and have lost 40 pounds in 3 months! It's not that hard, trust me.
2987ms that's not even a healthy diet, that's borderline crazy. You are barely eating.
Emmanuel Marcano he is obviously trollling
Lucifer123456 Nah. I'm not.
Emmanuel Marcano Meh, works for me.
lol 400 calories a day....i probably eat 1500 but when eat under 1000 in a day i feel like shit and tired
waffle
You lost me at the end with all the "medical solutions "!! What a bunch of BS!!
Wow congrats. You said nothing useful other than 60,000 view of the problem with no pragmatic functional answer.
Fat people used to eating 5k calories a day cant just est 2500 calories a day and maintsin and then just do it automatically. Ive never seen it happen. Everybody ends up failing eventually. Why? Because junk food is super addictive
Because you know what you need to do. Cut out this processed shit if you find yourself addicted. Every obese person knows why they’re obese.
Emotional Motivation:
Happy movie > sad movie (same w music)
Hyper Awareness:
Shoulds > wants = Always
Habit Reward:
Get paid, treat yourself, or give yourself a form of credit/brownie point immediately for doing the good habit.
Replacement method:
Good for a good. ex.) Absent gym days for x time = Good posture during those same absent gym days
Godspeed☕️🤎🧸✨