Treatment
Take a moment and think about the word “dieting.”
What comes to mind? ……Feeling good? Having energy? Being in touch with your body?
Probably not. For a lot of people, “dieting” is associated with feelings of self-deprivation, hunger, irritability, and even fear. If these describe some of your feelings, then I applaud you. Your body has learned to give you these signals for a reason, and you are acknowledging them.
What else comes to your mind when you think of "dieting?" I'd love to hear your thoughts and perhaps start a discussion!
Historically, the word “diet” simply meant one’s daily intake of food. However, people today are more likely to define “diet” as the Thesaurus now does: abstinence from food.
Though making changes to your food choices and intake is essential, it is commonly found and scientifically proven that highly restrictive diets don't long-term. Few people can effectively (or ever should) follow a highly restrictive diet in terms of calories (over 500 calories less than your daily needs) or content (eg. “celery diet,” “liquid diet,” “cookie diet,” etc.) to achieve healthy weight loss or weight maintenance long term [1].
Why your body is right:
Self-deprivation-
Today’s diet fads can be extreme. If you stop eating adequate amounts of each of the three essential macronutrients (carbohydrates, protein, fat), your body will know and can signal persistent cravings. Likewise, if you completely ban the foods you love, you are more likely to obsess about them or feel deprived [2].
Hunger-
Physical hunger is a healthy feeling that tells you when to eat and when to stop. However, if you are on a very “low-calorie” diet and are not getting enough calories to support safe-paced weight loss, hunger can become near constant [3], your metabolism will likely slow down [4], and you could feel driven to eat even more than before [5].
Fear-
If you ignore your hunger for long enough, or go on and off dieting, your body will often prepare for “starvation mode” as it senses these threats. This will produce chemicals that are released by your autonomic nervous system and cause a so-called “fight or flight response.” This response has historically helped humans get out of threatening situations, like famine. Today, it simply causes feelings of irritability, anxiety and even fear while being surrounded by a plethora of food temptations [6].
“Dieting” is temporary and as you have probably experienced, traumatic. On the other hand, overeating is often associated with anger, loneliness, boredom, and depression [7]. There are healthier, happier and more maintainable ways to change your life, find balance, and feel better.
Truly listening to your body’s signals, whether it’s hunger, fullness, discomfort, or nothing at all, is a vital tool and great first step in establishing a safe and achievable lifestyle. Your brains interpretations of these feeling are more complex than you may realize and can even vary depending on your body size [6-8]. I’d love to talk with you about these complex and important mind-body connections, or help you to think about what lifestyle choices and nutritional goals may work best for you, what changes may need to be made along the way, or how to meet your daily, monthly, yearly or life-long goals while on your bridge to wellness.
Do you have any stories or experiences to share on what has or hasn’t worked for you? It’s a great way to help others on their journey and learn from their experiences too!
References:
1. Brinkworth, G.D., et al., Long-term effects of a high-protein, low-carbohydrate diet on weight control and cardiovascular risk markers in obese hyperinsulinemic subjects. International Journal of Obesity, 2004. 28(5): p. 661-670.
2. Timmerman, G.M. and E.K. Gregg, Dieting, perceived deprivation, and preoccupation with food. Western Journal of Nursing Research, 2003. 25(4): p. 405.
3. Cummings, D.E., K.E. Foster-Schubert, and J. Overduin, Ghrelin and energy balance: focus on current controversies. Current Drug Targets, 2005. 6(2): p. 153-169.
4. Heilbronn, L.K., et al., Effect of 6-month calorie restriction on biomarkers of longevity, metabolic adaptation, and oxidative stress in overweight individuals: a randomized controlled trial. Jama, 2006. 295(13): p. 1539.
5. Chan, J.L., et al., The role of falling leptin levels in the neuroendocrine and metabolic adaptation to short-term starvation in healthy men. Journal of Clinical Investigation, 2003. 111(9): p. 1409-1421.
6. Abramson, E.E. and R.A. Wunderlich, Anxiety, fear and eating: A test of the psychosomatic concept of obesity. Journal of Abnormal Psychology, 1972. 79(3): p. 317-321.
7. Ganley, R.M., Emotion and eating in obesity: A review of the literature. International Journal of Eating Disorders, 1989. 8(3): p. 343-361.
8. Lowe, M.R. and A.S. Levine, Eating Motives and the Controversy over Dieting: Eating Less Than Needed versus Less Than Wanted* &ast. Obesity, 2005. 13(5): p. 797-806.
What comes to mind? ……Feeling good? Having energy? Being in touch with your body?
Probably not. For a lot of people, “dieting” is associated with feelings of self-deprivation, hunger, irritability, and even fear. If these describe some of your feelings, then I applaud you. Your body has learned to give you these signals for a reason, and you are acknowledging them.
What else comes to your mind when you think of "dieting?" I'd love to hear your thoughts and perhaps start a discussion!
Historically, the word “diet” simply meant one’s daily intake of food. However, people today are more likely to define “diet” as the Thesaurus now does: abstinence from food.
Though making changes to your food choices and intake is essential, it is commonly found and scientifically proven that highly restrictive diets don't long-term. Few people can effectively (or ever should) follow a highly restrictive diet in terms of calories (over 500 calories less than your daily needs) or content (eg. “celery diet,” “liquid diet,” “cookie diet,” etc.) to achieve healthy weight loss or weight maintenance long term [1].
Why your body is right:
Self-deprivation-
Today’s diet fads can be extreme. If you stop eating adequate amounts of each of the three essential macronutrients (carbohydrates, protein, fat), your body will know and can signal persistent cravings. Likewise, if you completely ban the foods you love, you are more likely to obsess about them or feel deprived [2].
Hunger-
Physical hunger is a healthy feeling that tells you when to eat and when to stop. However, if you are on a very “low-calorie” diet and are not getting enough calories to support safe-paced weight loss, hunger can become near constant [3], your metabolism will likely slow down [4], and you could feel driven to eat even more than before [5].
Fear-
If you ignore your hunger for long enough, or go on and off dieting, your body will often prepare for “starvation mode” as it senses these threats. This will produce chemicals that are released by your autonomic nervous system and cause a so-called “fight or flight response.” This response has historically helped humans get out of threatening situations, like famine. Today, it simply causes feelings of irritability, anxiety and even fear while being surrounded by a plethora of food temptations [6].
“Dieting” is temporary and as you have probably experienced, traumatic. On the other hand, overeating is often associated with anger, loneliness, boredom, and depression [7]. There are healthier, happier and more maintainable ways to change your life, find balance, and feel better.
Truly listening to your body’s signals, whether it’s hunger, fullness, discomfort, or nothing at all, is a vital tool and great first step in establishing a safe and achievable lifestyle. Your brains interpretations of these feeling are more complex than you may realize and can even vary depending on your body size [6-8]. I’d love to talk with you about these complex and important mind-body connections, or help you to think about what lifestyle choices and nutritional goals may work best for you, what changes may need to be made along the way, or how to meet your daily, monthly, yearly or life-long goals while on your bridge to wellness.
Do you have any stories or experiences to share on what has or hasn’t worked for you? It’s a great way to help others on their journey and learn from their experiences too!
References:
1. Brinkworth, G.D., et al., Long-term effects of a high-protein, low-carbohydrate diet on weight control and cardiovascular risk markers in obese hyperinsulinemic subjects. International Journal of Obesity, 2004. 28(5): p. 661-670.
2. Timmerman, G.M. and E.K. Gregg, Dieting, perceived deprivation, and preoccupation with food. Western Journal of Nursing Research, 2003. 25(4): p. 405.
3. Cummings, D.E., K.E. Foster-Schubert, and J. Overduin, Ghrelin and energy balance: focus on current controversies. Current Drug Targets, 2005. 6(2): p. 153-169.
4. Heilbronn, L.K., et al., Effect of 6-month calorie restriction on biomarkers of longevity, metabolic adaptation, and oxidative stress in overweight individuals: a randomized controlled trial. Jama, 2006. 295(13): p. 1539.
5. Chan, J.L., et al., The role of falling leptin levels in the neuroendocrine and metabolic adaptation to short-term starvation in healthy men. Journal of Clinical Investigation, 2003. 111(9): p. 1409-1421.
6. Abramson, E.E. and R.A. Wunderlich, Anxiety, fear and eating: A test of the psychosomatic concept of obesity. Journal of Abnormal Psychology, 1972. 79(3): p. 317-321.
7. Ganley, R.M., Emotion and eating in obesity: A review of the literature. International Journal of Eating Disorders, 1989. 8(3): p. 343-361.
8. Lowe, M.R. and A.S. Levine, Eating Motives and the Controversy over Dieting: Eating Less Than Needed versus Less Than Wanted* &ast. Obesity, 2005. 13(5): p. 797-806.