Scientists Say Thanksgiving's Underlying Gratitude Helps Willpower

As millions upon millions of Americans look ahead to Thanksgiving with trepidation about overeating, Susan Peirce Thompson, Ph.D., a brain and cognitive scientist specializing in the psychology of eating, offers this timeless wisdom:
�
Thanksgiving, with its underlying message of gratitude, can help, not hinder, willpower around food. In fact, said Thompson -- who is president of the Institute for Sustainable Weight Loss and author of the forthcoming book, "Bright Line Eating: The Science of Living Happy, Thin and Free" -- when incorporated into the scaffolding of your life, giving thanks before EVERY meal has immeasurable health and weight control benefits, for the following reasons:
�
1. It reinforces the routine of eating meals on a regular schedule

Eating regular meals at consistent times is crucial in that it lengthens the body's fasting window, which increases fat loss and strengthens the process by which cells recycle and repair. It also improves insulin sensitivity and lowers cholesterol.

The temptation during the holidays is to fast all day, to better enjoy the large meal that's coming. But doctors say that's actually the worst strategy you can employ!

"My experience from helping over 4,000 people lose upward of 133,000 pounds and from my own weight loss journey has shown that eating regular meals is one the best tools for avoiding overeating," said Thompson. "'Saving it all up' for Thanksgiving means skimping on meals beforehand and then overeating on Turkey Day, which is pretty much the polar opposite of a regular meal schedule. That's why I advise having a normal breakfast AND -- if your Thanksgiving meal is scheduled for a time between the usual lunch and dinner hours -- to have your usual lunch as well. Doing so prevents you from showing up for the holiday meal starving and primed to consume far too much."

When regular meals become part of the scaffolding of your life, it really helps take the burden off of willpower.�Once you set up a schedule of eating three meals a day at regular meal times -- breakfast at breakfast time, lunch at lunchtime, and dinner at dinnertime -- not only does eating the right things become automatic, but passing up the wrong things at the wrong times also becomes automatic. �

2. It takes the burden off willpower

Contrary to popular belief, willpower is not a function of character, something that some people just have more of by nature and other people can "build up." �
Willpower depletion is a very real phenomenon. In fact, research shows we may have as little as 15 minutes of willpower at our disposal before it runs dry. However, research also shows that something as simple as making a gratitude list can replenish its stores. Hence, practicing an "attitude of gratitude" is one of the best ways to harness the brain's ability to resist unwanted and unneeded extra food.

"Willpower is a cognitive function and we all have about the same amount of it to draw from -- fifteen minutes," said Thompson. "And it's the same supply we're drawing from to focus at work, pay attention to our boss, and keep our patience with our children. The same part of your brain trying to get you through the email without ordering a Cinnebon is also the same one that is keeping you from losing your patience with your children while you do it. �It is no wonder so many parents go straight from tucking their kids in at night to the kitchen."

You need to expect that your willpower will become fully depleted at least once a day, and be prepared for the likely scenario that you manage not to lose your patience with your kids -- and then order the Cinnebon.�Or, at a holiday meal, you manage not to hold your temper with your mother, then go for a third helping of sweet potatoes with marshmallows.

"Once you know that you should fully expect your willpower to get zapped, especially in stressful situations like holiday meals, you can decide ahead of time exactly what you will and won't put in your mouth -- and stick to it," said Thompson. "Then you can just fall back on your prior commitment and keep the chattering part of your brain quiet -- the part telling you that you just made it through hearing 'All I Want for Christmas Is You' for the sixth time and you deserve a cookie."

3. Turning thoughts toward gratitude eases temptations themselves
No matter where you are in the world, no matter what party or occasion, no matter what restaurant, you can always turn your mind toward gratitude. Doing so shifts the focus from what you want, or crave, to what you have. It also supports mindfulness, helping sharpen awareness of your actions and lead to better choices.

Research shows that gratitude is one of five scientifically-proven behaviors that, in the moment, will replenish willpower and help us to triumph over temptation. (The others are social support, prayer, meditation, and service.) Hence, practicing an "attitude of gratitude" is one of the best ways to harness the brain's ability to resist unwanted and unneeded extra food. It also shifts your attention from what you want, to what you already have. �

Thompson said that the absolute best way to keep things balanced is to not overeat in the first place. Maintaining the habit of always eating regular portions at regular times will keep you from wanting to jump off the bandwagon on days like Thanksgiving.�That said, if you do happen to slip, just make sure to get right back on track the next day and not let a one-time lapse cause you to throw in the towel altogether. �

"My annual Thanksgiving meal, before I stopped eating meat, was a few ounces of turkey and a plate full of vegetables," said Thompson. "We have been conditioned to think that the holiday is equated to putting more food in our bodies than we can comfortably hold. I would challenge anyone to shift their thinking to the holiday being about sitting down to share a delicious, nutritious meal of normal size, with people we are lucky to have in our lives."

Research shows that gratitude is one of five scientifically-proven behaviors that, in the moment, will replenish willpower and help us to triumph over temptation. No matter where you are in the world, no matter what party or occasion, no matter what restaurant, you can always turn your mind toward gratitude. Doing so shifts the focus from what you want, or crave, to what you have. It also supports mindfulness, helping sharpen awareness of your actions and leading to better choices. So this Thanksgiving, dish up a heaping serving of gratitude along with that turkey!

Susan Peirce Thompson, Ph.D. is a psychology professor, a brain and cognitive scientist, and an expert in the psychology of eating. She is president of the Institute for Sustainable Weight Loss and CEO of Bright Line Eating Solutions, a company dedicated to sharing the psychology and neurology of sustainable weight loss and helping people achieve it. For more information, visit susanpeircethompson.com/