When you’re setting goals do you focus on what you want to do, or what you don’t want to do? This is the difference between an Approach Oriented Goal and an Avoidance Oriented Goal.
Approach goals focus on actions or outcomes you can implement or maintain. This might be to eat at least one portion of fruit or vegetables at each meal. Or if could be going to the gym 3 times a week.
In contrast an avoidance goal is something you want to limit or stop doing. For example to not eat chocolate, or to drink less alcohol.
Using approach goals means having a focus on achieving positive behaviours and building habits you want to maintain. If you emphasise including healthy options your diet will naturally evolve, rather than demonising ‘bad’ foods.
Having a larger number of avoidance goals is linked with having less satisfaction with the progress you make, along with decreased self-esteem and personal control. It also can lead to feeling less competent in relation to pursuing your goals.
There’s a crossover here with restriction, which I’ve touched on in previous posts. Higher levels of restriction on specific foods or food groups is common with rigid diets. Rigid dieting can lead to overeating or binging episodes, and is generally less successful for weight loss than flexible dieting.
References: Mac Nutrition Uni, Elliot & Sheldon 1997, Stewart et al. 2002, Schaumberg et al 2016, Westenhoefer et al. 2013, Smith et al 1999, Westenhoefer et al 1999
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