I wish I had taken note of where I copied this from. I thought it was a great post. I simply have it saved as "blogpost from Shannon" on my laptop. (If you can tell me where it came from I'd be happy to give credit where credit is due.)
Doing things RIGHT !!!
January 11, 2010
Americans spend more than $40 billion dollars a year in the diet industry, yet our problem with overweight and obesity doesn’t seem to be budging. In fact, 95 percent of all dieters regain their lost weight and more within five years. Would you spend money on a medication that only worked five percent of the time? Of course not! So, it’s curious why smart Americans are continually drawn to the newest product, book or pill when they rarely work.
One reason could be that we’re sold promises that sound great, and easy! We live in a society that promotes health and beauty as a one-size-fits-all package. So, when we don’t look like what we see, we must be doing something wrong! Plus we live in an instant gratification world ( cell phones, Internet, fast food, quick fix ) you get the picture. We want the same thing with our diet and exercise approach: “Give me the solution and the results now!” Even on TV, huge amounts of weight-loss are portrayed as achievable in a short period of time. And most gain half to all of the weight back. These folks are not living, eating or working out in a realistic setting; but what we see is dramatic change fast, and we want that, too. The reality is that true, lifelong weight management takes work, awareness and dedication. And in the end, it’s much more rewarding than the restriction of a strict diet.
If you need more convincing on why diets don’t work.
Here are just a few.
1) Dieting doesn’t teach long-term eating skills. All diets work in the short-term because they are some version of restricting calories. However, they don’t teach a long-term eating style, one that includes moderation and balance. In addition, dieting teaches external regulation, but disconnects one from internal regulation (hunger, fullness, satisfaction). Normal, healthy eaters vary their amounts and eating times according to their needs, rather than an external prescription.
2) Diets are a short-term solution to a symptom, not a long-term solution to the problem. For life-long success, one must understand the root of the problem. Understanding the reasons why you choose the foods you do, when you do, is key. If you eat for emotional reasons (lonely, bored, stress, etc.), dieting doesn’t fix the emotional issues and can backfire. When you eat again you’re more likely to overindulge or binge.
3) Food restriction creates food interest. The more you restrict a food, the more you think about it! A diet restricts certain foods or food groups, instead of teaching you how to work all foods into a healthy diet. Unfortunately for most people, this has a tendency to trigger overeating or “all or nothing“ thinking like, “Oh well, I blew it and ate a cupcake, so I might as well do what I want the rest of the day and get back on track tomorrow.” Also, dieting tends to put food into “good“ and “bad“ categories which attaches an emotion to the food we feel either good or bad about ourselves based on what we have or haven’t eaten. This line of thinking tends to backfire. If we feel bad about ourselves, it’s harder to make a change, not easier.
4) Dieting in an UN-healthy manor increases negative feelings and behaviors. Dieting is one of the main triggers for disordered eating and negative body image.
5) Certain diets, (use of diet pills, overly restricted calories, etc) can lower metabolic rate. Most diets have a component of severe caloric restriction, usually in the first few phases. Caloric intake that is too restrictive can lower metabolic rate. This is one of the reasons why when a diet is stopped, and normal eating resumes, weight gain happens quickly. In addition, engaging in a diet that is too calorie restrictive sets up the drive to overeat.
START LIVING
Successful, lifelong weight management exists on a continuum of behaviors. One end of the spectrum includes eating behaviors that are disordered and affecting one’s quality of life in a negative way (e.g. unable to eat a variety of foods without extreme anxiety). The other end of the spectrum includes having no regard for health and nutrition when making food choices (e.g. making food decisions solely on immediate gratification). The goal is to search for a place in the middle. Shoot for the 80/20 philosophy, which promotes eating in a healthful, balanced way 80 percent of the time, while allowing sheer fun and enjoyment the other 20 percent.
Here are a few key strategies to get you going.
1.) Raise Awareness. A key strategy to any weight management program is food journaling. Most of the time, the focus is on writing down foods eaten, and exercise completed. However, simply keeping track of calories in and out often stops short of figuring out the root of eating issues.
To raise awareness, write down the foods you eat and your regular exercise routine, in addition to these key steps:
2.) Stay in the moment. Don’t wait until the end of the day. Journal immediately after eating. Some clients also write down a few key notes before they begin eating, such as hunger level.
3.) Be aware of environment. Jot down location, social setting, if alone or with others. Make note of how different environments affect eating.
4.) Eat when hungry, stop when full. Sounds easy, but it’s not! To improve in this area, think of a scale of 1 to 10 (1 equals famished; 10 equals Thanksgiving-stuffed). Then journal how hunger level eating begins, and your fullness level upon stopping. Notice what happens if you begin eating when you’re extremely hungry. Make a note of the occasions when you feel uncomfortably full. Start looking for trends. The goal is to start eating when the body sends biological cues that it needs fuel (slight stomach grumbling or the beginning stages of hunger) and to stop upon satisfaction, but before fullness is reached.
5.) Jot down thoughts, feelings, and emotions. This is especially helpful if you feel triggered by your emotions to eat (or not). Distinguishing biological hunger and fullness from emotional needs is integral for lifelong success. Reach out to a nutritional therapist and/or psychotherapist who specialize in non-diet strategies for assistance in this area.
6.) Practice Responsible Nutrition. Remember the 80/20 philosophy? Responsible nutrition is all about balancing wholesome, healthful foods with moderate portions of fun foods you can savor and fully enjoy. It’s not about all or nothing. Here are some key strategies for practicing responsible nutrition: Eat breakfast, followed by four to five small, frequent meals. Small, frequent meals stimulate a healthy metabolism. Eating breakfast consistently gets your metabolism going first thing in the morning and deters overeating later in the day.
7.) Learn the art of balancing food groups. Healthful diets include all food groups, rather than exclusion of one or two as a way to cut calories. There’s no one food that can cause weight gain by itself. Work with a registered dietitian to determine the amount of whole grains, lean protein, fruits, vegetables, and healthy fat that will energize you and promote wellness. Then, balance this with your favorite foods in moderation.
8.) Eat a variety of foods that include a wide spectrum of colors. Studies show that we gain the most nutrition from our food when we have variety instead of a limited number of choices. If you (or your children) struggle with picky eating, work one new food in a week, or look for interesting new ways to cook unfamiliar foods to introduce enjoyable foods to your palate.
9.) Consider long-term satisfaction, as well as immediate gratification when making food choices. Think about how food choices affect your energy levels as well as how they taste. Food should taste good and leave you feeling good, too. The 80/20 philosophy works well for this tip.
10.) Take time to plan. Plan meals and snacks, and shop for the week ahead. Pack lunches and snacks. Prepare family meals to be enjoyed together.
11.) Incorporate Fun Movement. Moving the body is part of any well-balanced weight management strategy. Finding ways to exercise that are fun is critical for lasting success. If motivation is focused on weight-loss or obtaining the “perfect“ body instead of increasing energy levels, relieving stress or releasing endorphins, it’s easy to get off track. Try something new or join a group!
12.) Accept Health at Every Size. Understanding that healthy bodies come in a variety of packages is key for positive self-image. HEALTH is not always a size 2, 4, or 6…. Instead of comparing yourself to others, focus on obtaining a weight that’s right for you. A healthy weight is one found through responsible nutrition, a balance of fun foods and moving the body regularly all done without extreme measures.
