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Thinking Too Much Can Undermine a Diet

Traditionally, a central philosophy for weight control is recognition of the caloric content of the food or beverage you are considering.

Conceptually, knowing the caloric burden can aid a rational decision on whether to consume the product.

For years, food and activity diaries have been advocated so that we track calories in and calories out.

Now, just in time for the holiday season, a new analysis of 50 studies finds that thinking before you eat can actually undermine your dieting goals.

When we think, we often simply come up with reasons why we deserve that extra piece of pumpkin pie.

Jessie De Witt Huberts, Ph.D., of Utrecht University in the Netherlands said we are expert rationalizers when it comes to finding a reason to eat more.

“People seem to be very creative in coming up with such reasons,” she said.

“They can justify having the cake on account that it has been a hard day, or that they will exercise tomorrow, that it is a special occasion, or that it is impolite to refuse.

This is when justification processes become a slippery slope – as the reasons are often applied ad hoc, they no longer form strict rules that regulate when you stick to your diet and when you can cut yourself some slack.”

A growing body of research has found that such justification can even come from performing well on a task or from doing good for others.

In several studies, people who received positive feedback on a task were more likely to choose an unhealthy versus a healthy option.

“What was particularly interesting is how easily convinced participants were by the justifications,” De Witt Huberts said.

“Sometimes they merely had to express the intention to help someone, think about doing something altruistic, rather than actually doing it, to justify subsequent hedonic consumption.”

Becoming aware of the justifications you use goes a long way toward helping around the holidays.

It’s fine, she said, to indulge on Thanksgiving or other holidays if we consistently stick to our goals, but those special occasions must truly be exceptions.

Source: Society for Personality and Social Psychology

Thinking Too Much Can Undermine a Diet

Rick Nauert PhD

Rick Nauert, PhDDr. Rick Nauert has over 25 years experience in clinical, administrative and academic healthcare. He is currently an associate professor for Rocky Mountain University of Health Professionals doctoral program in health promotion and wellness. Dr. Nauert began his career as a clinical physical therapist and served as a regional manager for a publicly traded multidisciplinary rehabilitation agency for 12 years. He has masters degrees in health-fitness management and healthcare administration and a doctoral degree from The University of Texas at Austin focused on health care informatics, health administration, health education and health policy. His research efforts included the area of telehealth with a specialty in disease management.

APA Reference
Nauert PhD, R. (2018). Thinking Too Much Can Undermine a Diet. Psych Central. Retrieved on February 21, 2019, from
Scientifically Reviewed
Last updated: 8 Aug 2018
Last reviewed: By a member of our scientific advisory board on 8 Aug 2018
Published on Psych All rights reserved.