Eating healthily can be challenging, especially during stressful times. However, recent research suggests a practical strategy that can help maintain healthy eating habits even when you’re feeling overwhelmed.
This strategy, known as ‘precommitment,’ encourages individuals to make constructive food choices, helping to counteract the temptation to indulge in whatever is most convenient and appealing when under stress.
Let’s delve into what precommitment entails regarding your diet and explore how it can assist you in sticking to healthier eating patterns.
What did the study find?
The study, published in the journal Psychoneuroendocrinology, involved 29 college students who participated in two experimental sessions spaced approximately 16 days apart.
Initially, participants filled out an online questionnaire, rating 285 food items based on perceptions of healthiness, temptation, and deliciousness. They also reported their eating habits and self-control skills.
Using this data, researchers paired 96 food items for each participant, featuring one that was perceived as healthy yet unappealing alongside another regarded as tasty yet less healthy.
Participants then underwent two stress-inducing experiments. In one, they placed their hands in warm water while performing a simple counting task without evaluation. In the second, they alternated between cold water immersion and a pressured mental math test while being recorded and receiving negative feedback.
Following this, participants engaged in the ‘precommitment’ stage, during which they viewed food pairs. In some instances, they could choose to eliminate the less healthy options before making a selection about which foods to eat next.
The findings revealed that students generally opted for tastier yet less healthy foods more frequently than for healthier alternatives. However, the inclination to choose these less healthy options increased under stress.
This tendency was observed during the viewing trials but not when participants had the chance to restrict their choices.
The researchers concluded, “This holds significant implications for promoting healthier food selections, particularly in high-stress environments, and could especially benefit those with lower dietary restraint.”
What does ‘precommitment’ mean?
Precommitment involves predetermined restrictions on your food choices to facilitate healthier eating. For instance, not purchasing cake during your grocery shopping means you won’t be tempted to eat it at home.
“In terms of diet, precommitment can refer to deciding what to eat before stress, hunger, or cravings set in,” explains Keri Gans, registered dietitian and author of The Small Change Diet. This might involve pre-selecting what to purchase, prepare, or order, thus making it easier to opt for healthier options when the moment arises, according to Gans.
Why is this effective for healthy eating?
There are several reasons this strategy can be advantageous. “Decision fatigue can often be a significant obstacle,” explains Jessica Cording, registered dietitian and author of The Little Book of Game-Changers. “Having a plan removes decision-making from the equation during stressful moments.”
For those struggling to make mindful choices amidst life’s chaos or aiming to establish new healthy habits, precommitting to what you will and will not eat can significantly enhance your chances of making choices aligned with your health objectives, Cording emphasizes.
While precommitment might seem similar to merely being aware of a diet, Gans underlines that it’s distinctly different. “Simply being ‘on a diet’ indicates an intention, but doesn’t necessarily involve a structured plan,” she notes. “Precommitment serves as a behavioral strategy by establishing a framework in advance, reducing the number of decisions to make during challenging times.”
How to put this healthy eating strategy to work for you
Implementing precommitment to enhance your diet can manifest in numerous ways. Gans recommends, “Draft a grocery list before shopping, plan weekly meals, prep snacks in advance, review restaurant menus beforehand, and ensure nutritious options are readily available.” It’s not about restricting what you can eat, but rather about creating an environment where healthy choices become more accessible. Furthermore, precommitting can also lead to savings through meal preparation and packed snacks.
Cording advises being realistic about your food preferences: “Many people attempt to eat foods they feel obligated to have but don’t actually enjoy. It’s exponentially more challenging to consume foods that do not please you.”
