Dealing with stress has become quite a challenge. Among the many harmful effects of stress is that makes you crave sugary foods. Arnold Schwarzenegger explained in his newsletter that “those foods trigger chemicals in your brain that make you feel better.” However, stress eating can lead to uncontrolled weight gain hampering those who are trying to lose weight.
Yet, the bodybuilding icon highlighted a scientific study that might help in controlling stress eating. The unique study used a 100-year-old technique by Russian physiologist Ivan Pavlov. The study found success by employing a version of Pavlovian conditioning to trick the brain into tackling stress eating.
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An innovative method to control cravings
Arnold Schwarzenegger said that a person can train their brains to manage stress eating by replacing what they crave. The scientists used the Pavolivan condition on the participants when they felt stressed and wanted to reach for fat and sugar-filled treats. First, they made the participants practice a “6-minute relaxation technique that’s proven to reduce stress.”
While in “the middle of stressreduction,” the participants ate a piece of fruit. While this didn’t eliminate the cravings it replaced what their brain got as a reward for the cravings. Gradually participants found that eating fruit reduced stress and anxiety after they had trained their brains to crave fruit as a trigger for stress reduction.
The scientist also found that, in time, whenever the participants felt stressed, they would desire fruit instead of harmful, ultra-processed snacks. “They knew it (fruit) would make them feel better,” the bodybuilding icon wrote in Arnold’s Pump Club. Schwarzenegger explained how people could practice the 100-year-old method on themselves.
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Arnold Schwarzenegger explains what people need to do
The seven-time Mr. Olympia told his readers that when they feel stressed, they should practice tensing every muscle in their body and then relaxing for 6 minutes. “This is called progressive muscle relaxation,” wrote The Terminator actor. Arnie said it reduces stress and anxiety. However, 5 minutes into the practice, “start eating fruit,” said Schwarzenegger.
The 76-year-old explained that the fruit of choice should be something the individual doesn’t eat often. Hence, it won’t have any prior habitual association with the brain. However, for the remaining one minute, they have to continue tensing and relaxing their muscles while eating the fruit. Arnie explained that people who did this for seven days saw a difference.
The technique might not be full-proof, as it replaces one craving for another. However, craving a little fruit is far healthier for the body rather than munching on calorie-rich snacks.
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Smrutisnat Jena