by Dana M Robinson - Published 6 months ago

Mind-Body Health: 3 Easy Steps

There is a lot of conflicting advice about diet and exercise. While it's wise to stay updated on research-backed information, many diet recommendations aren't scientifically proven. Moreover, there's a lot of contradictory advice: fat is bad, no, it depends; sugar is terrible, but wait, artificial sweeteners are poison.

Choose rational things you'd like to try and experiment with them. Remember: variation, selection, retention. Keep only what you find helpful. What works for others might not be good for you. For example, many programs suggest eating a large breakfast. However, I prefer a light and late breakfast of a few walnuts and an apple. I settled on this because I feel that light is better for me, and walnuts are better than, say, pecans. I call it "body knowledge."

I've been observing and adjusting these patterns for years (other examples from my own body knowledge include reducing flour intake or limiting the eating window to less than eight hours), and I'm usually not surprised to see studies backing up "what I've seen with my own body." But a few months ago, I was shocked to see a large new study that actually tested (wait for it) walnuts! Apparently, my body isn't the only one reacting this way!

You might be different. Don't follow my pattern: Watch the science and try things out. Pay attention to your body, and let it educate you. You are evolving your life "as you choose."

Embrace your cravings.

The next time you feel a craving come on, try this. Instead of fighting it, take a step back and notice it for what it is. You might even label it "craving." Don't fight it. Just look at it. Then ask yourself the following questions:

If your craving had a shape, what would it be?
If it had a color, what would it be?
If it had a size, how big or small would it be?
Does it seem solid, like an object, or does it shimmer, flutter, shake, or move?
Where does it live in your body? Do you experience it in your head? Your belly? Somewhere else?
Are there any emotions that are connected to this craving? Do you feel anxious, stressed out, sad, angry, or something else?

Now, imagine you can reach out and touch your craving. At first, you might give it a sympathetic pat on the back, so to speak. See if eventually you can actually embrace the craving, figuratively cradling it in your arms like you would a child. Feel empathy for it, noticing how much it wants, how hungry it is for attention.

You can resist cravings without acting on them. You can even carry the craving with you while doing other things. Eventually, the craving may fade, but if it doesn't, you can hold onto it as long as needed. It's not you; it's just a part of you.

Incorporate small bursts of exercise into your daily routine.

The desire for quick, large-scale success has caused more failures than any other rule. When it comes to exercise, small and immediate actions will always outperform big efforts that are delayed. Choose small exercises you can do throughout the day and connect them to your usual routines. Develop small habits of doing these exercises. If your mind complains that they are too insignificant to matter, enthusiastically agree and continue doing them.

Here are some ways to begin:

While in line anywhere, slowly do toe raises. Always take the stairs if you have time and it's safe. Always. When grocery shopping, grab a gallon of milk in a plastic jug with a handle and, while you shop, slowly do curls or triceps presses until your muscles are exhausted (a count of eight up and four down is about right—there's actually been research on this!). If you ever see me in an airport, you'll probably see me doing this with my briefcase. People might stare, but do you care? While waiting for your coffee to brew in the morning, do squats. Do pushups every other night before bed, aiming to do as many as your age (yes, I can do 70 of them).

Find a friend to help you challenge your own limits.

If you have strong social diffusion skills, consider exercising with friends who are willing to openly acknowledge their insecurities. Do this only if you feel genuinely ready. For example, if you have a friend who is also trying to lose weight and is willing to go on vigorous walks with you, and both of you feel self-conscious about how your bodies move while walking, make T-shirts that say "My Body Jiggles. So Sue Me!" and wear them together during your exercise program.

Done at the right time, this can be incredibly freeing, even enjoyable! Think of it as a mental Declaration of Independence, as if you are emphasizing that it's okay to be yourself, truly.

Excerpted from *A Liberated Mind: How To Pivot Toward What Matters* by arrangement with Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2019, Steven C. Hayes, Ph.D.