Many people want to live healthier lives. They want to eat better, exercise consistently and feel their best. So, where is the disconnect?
The challenge isn’t usually knowledge. Most people understand that eating whole foods, staying active and prioritizing sleep are the keys to good health. But despite this awareness, many struggle to make lasting changes.
Why does it feel like every attempt to improve ends up backtracking? The answer lies in how the brain reacts to change.
Why change feels so hard
The human brain is wired for safety and routine. It prefers familiar patterns, even if they are unhealthy. This is why unhealthier habits—like reaching for chips instead of an apple or skipping workouts—become automatic. The brain resists change because breaking those habits feels uncomfortable, even risky.
Think of a Ferris wheel. When it’s moving, everything feels smooth. Whether it’s going forward or backward, the ride feels stable. But when it stops at the top, and you’re in the gondola (the cart), rocking back and forth, it suddenly feels unsettling. Your brain works the same way. When we try to change habits, we disrupt its sense of safety. It panics and tries to return to what feels familiar—often leading back to unhealthy behaviors.
This is why weight management isn’t just about willpower. It’s about retraining the brain.
How to overcome the backward cycle
If you want to successfully manage your weight and build healthier habits, it will require more than just deciding to “eat better” or “exercise more.” It involves shifting identity, beliefs, habits, and environment.
Here’s how:
1. Shift your identity
Instead of thinking, I need to lose weight, start thinking, I am a person who makes healthy choices. This simple shift changes how decisions feel. Someone who sees themselves as a healthy eater will naturally gravitate toward better food choices. Someone who identifies as active is more likely to fit movement into their day.
Studies show that identity-based habits are more sustainable than behavior-based goals. One study published in the Journal of Consumer Research found that people who said “I don’t” instead of “I can’t” when declining unhealthy foods were more likely to stick with their goals (source).
2. Challenge beliefs about food and exercise
Many people believe that eating healthy means giving up foods they love, or that exercise has to be intense and exhausting. These beliefs create resistance.
Instead of seeing healthy eating as restrictive, think of it as adding foods that nourish your body. Instead of focusing on cutting out favorite foods, focus on incorporating more whole, nutrient-dense options. Over time, cravings shift naturally.
The same goes for exercise. If the thought of running makes you cringe, don’t run. Find activities you enjoy, like dancing, hiking, pickleball or even playing with the kids. Movement should feel good, not like punishment.
3. Build small, consistent habits
One reason diets fail is that they demand too much change at once. The brain resists drastic shifts, making it hard to stick with new routines.
Instead of overhauling everything, start small.
- Swap one can of soda for water.
- Add a 10-minute walk after dinner.
- Eat more protein for breakfast.
Editor’s note: Holly Bertone, a certified holistic health coach based in Chambersburg, is offering readers a weekly column with tips on healthy weight management. She also produced a series of eight articles ending Dec. 28 dealing with holiday eating, which readers can find by searching her name at the top of the page.
