Adapted from MMA superstar Chael Sonnen’s new book The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight & Keep It Off
In the early 1990s, researchers at MIT discovered that at the core of every habit is a neurological loop comprising three distinct components: a cue or trigger, a routine, and a reward. To form a new habit, you must find a way to break this loop and replace old, destructive behaviors with more empowering alternatives.
The birth of a habit begins the moment you decide to take action, and with enough repetition any behavior, good or bad, can become automatic. As new thoughts or behaviors are repeated, connections between the neurons in your brain begin to change. Since our brains are as unique as fingerprints, we all have slightly different responses. A habit that takes you a week to develop may take a friend much longer. But researchers who study habit formation have demonstrated that physical changes in the brain can occur in as little as one week.
Here’s a step-by-step guide to building better nutrition habits into your life.