Self-control in dieting

# How much self-control do you have? Self-control is an important aspect when it comes to dieting and weight management. In terms of nutrition, self-control refers to the ability to resist temptation, maintain discipline and make healthy long-term dietary choices. This puts self-control on a par with willpower. The brain's response to rewards, as we experience when snacking for example, can be genetically determined. Genetic variants can intensify this reward effect and make it extremely difficult to exercise self-control or resist temptation. Important: Self-control is to a certain extent innate and anchored in the personality. However, the far greater part can be trained and depends on factors such as social environment, psychological and emotional stability or stress. # Influence your own self-control Regardless of your genetic predisposition, you can improve your self-control through other factors such as Avoiding stress, exercising according to your type, getting enough sleep, setting realistic goals, dieting according to your type and much more. > ## Tips for self-control > > - Take a deep breath: This valuable time delay can prevent short-circuiting actions. > - Analyze: The mental distance sharpens your view of the big picture and gives you back your sovereignty and control over your actions. > - Classify: Focus your gaze on the future, i.e. on the consequences and outcomes. In this way, you will quickly recognize which reaction is the best. > - Rethinking: Our perception is usually one-sided and selective. A mental change of perspective creates understanding and helps us to see things objectively. > - Practice, practice, practice: impulse control is a question of training. # What do genetics have to do with it? We are investigating a gene for self-control during dieting: The NMB gene (neuromedin B gene) carries the blueprint in cells for the protein of the same name, neuromedin B, which is involved in appetite control and food intake in the central nervous system, among other things. Certain genetic variants can influence appetite and put the ability to control oneself to the test. The cause is also thought to be the increased release of dopamine. Dopamine increasingly stimulates our reward center as soon as we give in to our cravings. - Variation rs1051168 of the NMB gene: The T/T and G/T genotypes show an increased susceptibility to feelings of hunger or disinhibition and a lack of self-control when eating, especially when dieting. The G/G genotype shows normal self-control when eating.