Ever notice how willpower seems to vanish right when you need it most? You're not alone! Despite our best intentions, about 95% of diets fail within six months. The good news? Making better choices doesn't have to rely on willpower alone. New research reveals a surprisingly simple approach to changing eating habits that doesn't require iron discipline or constant vigilance.

The Willpower Myth
We've all been there: standing in front of the refrigerator at 10 PM, having a mental wrestling match between the carrot sticks and the chocolate cake. Conventional wisdom says we just need more self-control, more nutrition knowledge, or a stronger commitment to our health goals.

But here's the surprising truth: education and willpower are vastly overrated when it comes to changing eating behavior. Research shows there's actually a very unreliable link between knowledge and behavior. Most public health programs that rely solely on education show small effects at often large costs.

The 200 Decision Problem
Although the typical person believes they make about 20-30 food-related decisions each day, research shows we actually make closer to 200! About 90% of these decisions happen without our full awareness because they don't involve careful deliberation. They're quick, instinctive choices made on autopilot.

This gives us a tremendous opportunity. Instead of trying to overhaul your entire relationship with food through sheer willpower, you can set up your environment so your automatic, instinctive choices naturally favor healthier options.

The CAN Approach: Your Secret Weapon

The most effective way to change eating behavior isn't by convincing yourself that an apple is better for you than a cookie. It's making sure the apple is the most:

• Convenient choice to make
• Attractive option available
• Normal thing to choose

This CAN approach has been proven effective in dozens of studies across homes, grocery stores, restaurants, and schools. Let's break down how each element works:

1. Make Healthy Choices More Convenient
The easier something is to see, reach, grab, and eat, the more likely you are to choose it. Some ways to apply this principle:

• Keep pre-cut vegetables at eye level in your refrigerator
• Place fruits in a bowl on your kitchen counter
• Store less healthy snacks in hard-to-reach places or opaque containers
• Pre-portion healthy snacks in grab-and-go containers

In school cafeterias, simply placing fruit in a nice bowl in a well-lit part of the lunch line increased fruit sales by 103% for an entire semester—without changing prices or the fruit itself!

2. Make Healthy Choices More Attractive
We eat with our eyes first. The more appealing something looks, the more likely we are to choose it. Try these strategies:

• Serve food on nicer plates (people rate brownies as tasting better and are willing to pay twice as much when served on proper dishes versus paper plates)
• Give foods fun, descriptive names (children eat significantly more vegetables when they're called "Dinosaur Trees" instead of "broccoli")
• Add a small garnish to make healthy dishes look more gourmet
• Use attractive containers for healthy foods

3. Make Healthy Choices More Normal
We're social creatures who naturally gravitate toward what seems popular or typical. Here's how to leverage this tendency:

• Keep fruit bowls visible in your home, even if they're not being used
• Place healthier options in the front of your refrigerator to make them seem like the default choice
• Use smaller plates and glasses (people eat 37% more food when using larger bowls)
• Divide your shopping cart in half and commit to filling half with fruits and vegetables

Start Small: Your First CAN Changes
Ready to put the CAN approach into practice? Here are some easy ways to get started:

1. For your home: Place pre-cut vegetables on the middle shelf of your refrigerator and move bread out of sight. Buy more tempting salad dressings with interesting names and keep salad bowls on the dinner table every day, even if they aren't being used.
2. At the grocery store: Create a shopping path that hits the produce section first. Challenge yourself to fill half your cart with fruits and vegetables. Look for recipe cards near healthier items for inspiration.
3. At restaurants: Look for menu items with descriptive, appealing names. Ask for a to-go box when you order and immediately pack half your meal before you start eating.

These small changes require no willpower once they're set up, and they can have powerful effects on your daily food choices. The best part? You won't feel deprived because you're not banning any foods—you're just making the healthier options the ones you naturally reach for first.
So skip the willpower battle and redesign your environment instead. By making healthy choices more convenient, attractive, and normal, you'll find yourself naturally gravitating toward better foods without the mental struggle.

After all, it's much easier to become slim by design than by willpower alone!

References
Chandon, P., & Wansink, B. (2002). When are stockpiled products consumed faster? A convenience-salience framework of postpurchase consumption incidence and quantity. Journal of Marketing Research, 39, 321-335.

Hanks, A. S., Just, D. R., & Wansink, B. (2013). Smarter lunchrooms can address new school lunchroom guidelines and childhood obesity. The Journal of Pediatrics, 162(4), 867-869.

Just, D. R., & Wansink, B. (2009). Better school meals on a budget: Using behavioral economics and food psychology to improve meal selection. Choices, 24(3), 1-6.

Van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf Illusion's bias on serving and eating behavior. Journal of Consumer Research, 39(2), 215-228.

Wansink, B. (2014). Slim by design: Mindless eating solutions for everyday life. William-Morrow: New York.

Wansink, B., & Sobal, J. (2007). Mindless eating: The 200 daily food decisions we overlook. Environment & Behavior, 39(1), 106-123.
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Wansink, B., van Ittersum, K., & Painter, J. E. (2006). Ice cream illusions: Bowls, spoons, and self-served portion sizes. American Journal of Preventive Medicine, 31(3), 240-243.

Ever notice how your pants mysteriously shrink during the holiday season? You're not alone! New research reveals that holiday weight gain is a universal phenomenon affecting people around the globe. But before you toss your scale out the window in despair, there's good news: simply stepping on that scale more frequently might be your secret weapon against those stubborn holiday pounds.

The Global Holiday Weight Gain Phenomenon
​Just like your saxophone needs regular tuning to stay in harmony, your body needs regular monitoring during the season of feasting. Research tracking weight patterns across three countries found that whether you're celebrating Thanksgiving in America, Christmas in Germany, or Golden Week in Japan, nearly everyone experiences a weight bump during holiday celebrations.

Think of holidays as your body's "encore performance" – it's taking in more calories than it needs for the standing ovation! The study, which tracked daily weights of over 2,800 people using wireless scales, showed that these weight spikes aren't just in your imagination.

The Three-Month Hangover
Here's the kicker – about half of the weight gained during peak holidays sticks around for three whole months afterward. It's like having holiday houseguests who just won't leave! The rest of that weight might hang around even longer, becoming your permanent backup singer if you're not careful.

Picture this: You gain a pound during Christmas festivities. By March, you've only lost half of it. By the time next Christmas rolls around, you might still be carrying that extra half-pound... before adding another pound on top of it. Repeat this yearly, and you've got yourself a decade-long weight gain composition that nobody asked to hear!

The Weighing Game: Your Best Defense

Here's where things get interesting – and hopeful! The research revealed a fascinating pattern: people who weighed themselves frequently (more than 3.6 times per week) gained less than two-thirds as much holiday weight as their less vigilant counterparts. Even better, these frequent weighers managed to lose their holiday weight gain completely by the end of January.

Meanwhile, the folks who rarely stepped on the scale (less than 1.7 times weekly) never fully shed their holiday pounds during the entire year of the study. Talk about a lasting impression!

The Holiday Weighing ParadoxIronically, the research found that people tend to weigh themselves less frequently during the holidays – precisely when they need that feedback the most! It's like closing your eyes during the scariest part of a movie; not looking doesn't change what's happening.

This holiday weighing avoidance creates the perfect storm: more tempting food, less awareness of how much you're eating, and no scale-based reality checks to keep you in tune with your body's needs.

Practical Tips for Holiday Weight Management
So what's a holiday reveler to do? Here are some simple strategies based on the research:

1. Keep that scale in sight: Make weighing yourself as easy as possible. Put the scale somewhere visible in your bathroom.
2. Establish a rhythm: Like practicing your saxophone, consistency is key. Try to weigh yourself at the same time each day (preferably in the morning after using the bathroom).
3. Don't dodge the scale: Resist the urge to avoid the scale during the holidays. In fact, this is when you might benefit most from the feedback!
4. Focus on the trend, not the number: Day-to-day fluctuations are normal. What matters is the overall direction over time.
5. Act early: If you see the numbers creeping up, make small adjustments quickly rather than waiting until January 1st for a dramatic reset.

The Holiday Harmony

Enjoying holiday foods is part of what makes celebrations special. The goal isn't to avoid all indulgences but to stay aware and responsive.

A quick daily check-in might be all you need to enjoy the holiday season without carrying it with you into spring and beyond.

So this holiday season, embrace the scale shuffle! You might find that staying in tune with your weight helps you enjoy the festivities without paying for them long after the decorations have been packed away.

After all, when it comes to holiday weight management, an ounce of prevention really is worth a pound of cure!

References

Helander, E. E., Wansink, B., & Chieh, A. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine, 375(12), 1200-1202.
Wansink, B. (2007). Mindless eating: Why we eat more than we think. Random House LLC.
Boutelle, K. N., Kirschenbaum, D. S., Baker, R. C., & Mitchell, M. E. (1999). How can obese weight controllers minimize weight gain during the high risk holiday season? By self-monitoring very consistently. Health Psychology, 18(4), 364.