Why can’t you keep your weight off? — The 8 Essential Rules for Weight Maintenance

29 Oct

Recidivism among dieters has prompted major revisions in treatment methodology as researchers discover the significant contributions of genetics, psychology, and environmental factors to eating behavior. More than 85% of Americans have dieted during their lifetimes, yet the majority of diets offer little flexibility to accommodate the biopsychosocial components of the dieter’s life. Weight regain is virtually inevitable under these circumstances as self-regulation and emotional management deteriorate. No longer can the traditional focus of nutrition from the calories in versus calories out approach; exercise; and cognitive behavioral therapy (CBT) be considered the gold standard intervention trifecta. Studies report a 98% relapse (weight regain) rate following weight loss. Approximately 50% is gained back after three years and the rest gained back after five years. While discouraging, we can learn a lot from the two percent who are successful maintainers. What do they do? How do they think? Where do they differ in regards to behavior? Research accessing the lived experiences of successful and unsuccessful maintainers offer rich details that those of us who are actively engaged in the weight loss process and preparing to embark into maintenance can begin applying.

 

1.     Be constantly vigilant: The dedication you implement during weight loss must continue during maintenance. The effort you put toward your health cannot stop once you have reached your goal weight. Ask what you are doing now that you are willing to continue with when you achieve your goal. Defensive pessimism, a concept described in the weight loss literature, explains the adoption of an approach with a foothold in reality. Successful maintainers anticipate threats that may occur, know that there will be times they struggle, and plan ahead accordingly. Any goal that is met with commitment is one we will work toward with a “no matter what” attitude. Relying on motivation for goal achievement will lead to disappointment—we will often “not feel like it” or “not want to” do something, but those who keep on keeping on understand the fleeting nature of feelings. With practice, they can more easily move past them and onto how happy and encouraged they will feel if they follow through with what they know is in their best interest. Self-determination theory classifies these types of goals as intrinsic. Weaved into the fabric of our lives, intrinsic goals parallel our core values.

 

2.     Develop a support system: Not only is support the number one factor contributing to well-being and resilience, it is a primary element in maintaining commitment to weight maintenance related behaviors. While research shows that responsibilities in other contexts, such as familial, relationship, career, etc. can create tension that can lead to goal-compromising behaviors, having a support network minimizes the negative effects of goal threats.

 

3.     Challenge your ingrained beliefs and behaviors: Most individuals who have been on and off of diets for most of their lives acknowledge the entrenched beliefs and meanings around food often created in childhood. Food as comfort, food as love, and food as a stress reliever are three of the most commonly held attachments to food. Many of us grew up hearing “clean your plate” or “you can have dessert when you finish your dinner.” Throwing away food was unacceptable. On the other hand, many are brought up in households of abundance. Food was always available and access unconnected to hunger. In essence, it was used as a pacifier when negative emotion was experienced (i.e. getting a cookie from during a time of upset). Successful maintainers become conscious of their motivations to eat and begin rewriting their narratives about food and the relationship they want to have with it.

 

4.     Self-monitor: The National Weight Control Registry is a wealth of information from over 10,000 individuals who have lost and maintained their weight for significant periods of time. Self-monitoring is one behavior you will hear them mention repeatedly as critical to their weight maintenance success. Practical aspects of monitoring include consistent weight tracking, monitoring of portions, engaging in regular exercise, and setting boundaries around eating practices. Emotional monitoring to avoid engaging in stress eating or eating for reasons unrelated to hunger include practicing awareness and management of stress, choosing more effective methods of dealing with negative

emotion, but also being flexible and compassionate with one’s self when setbacks occur.

 

5.     Adopt a growth mindset: Carol Dweck, a researcher from Stanford University, has studied the difference between a growth versus a fixed mindset and its impact on goal achievement. Individuals who take steps toward their goals with a growth mindset focus on discovery and exploration and believe that through learning they can develop skills and enhanced knowledge and proficiencies. It encourages persistence and expectations of failure for the purpose of greater success. We learned to walk by falling! A fixed mindset, on the other hand, encourages one to give up easily and reduces the likelihood that grit will be extended toward mastering something new. The concept of neuroplasticity and the manner in which we can be active participants through adulthood in changing our brains should provide ample evidence and motivation to continue learning! The growth mindset spurs individuals to be on the lookout for opportunities, and expansion of one’s biases and normal ways of behaving increases gray matter in the areas that matter most too. Your prefrontal cortex will thank you! Finally, successful maintainers adopt a non-perfectionistic approach. While they may not like failure, they embrace it and give themselves permission to experience it; they allow versus avoid painful emotions and disappointment, thus positioning themselves toward greater pleasure; and they are grateful for their successes.

 

6.     Be structurally flexible: Successful maintainers understand how rigid food rules and depriving themselves of their favorite foods creates more cravings, more urges, and the propensity to binge. They realize that they can’t eat whatever, whenever, but they plan for indulgences in moderation. Structured flexibility gives them a sense of control without the belief that willpower will carry them through the tougher situations. They learn to ask questions of their cravings and check in with themselves to understand what might be driving their urge to eat. They practice recognition of black and white/all or nothing thinking as well as distorted thinking that propels them toward mindless or emotional eating. For example, the use of “I choose not to” versus “I can’t eat that” feels empowering and more intrinsically motivating. Being structured but flexible means having high expectations in combination with the understanding that uncertainty is inevitable and will require reflexivity and responsiveness rather than impulsivity.

 

7.    Develop a toolbox of strategies: Different contexts demand different strategies. What is effective in one situation may not be appropriate for another. But successful maintainers know that they have the choice to change their environments or change the way in which they respond to them. In some contexts, an “if__________, then____________” approach can work well. This is called an implementation intention. For example, “If Don asks me if I want some dessert, then I will say ‘no thank you’ and excuse myself.” In other contexts a more flexible, responsive approach is needed. This could mean drinking more water when a cravings is felt; pausing to really assess physiological hunger; repeating a motivational, empowering mantra; asking a question to increase awareness; and/or slowing down during a meal to fully experience satisfaction and reduce overeating. In essence, successful maintainers create rituals—new patterns of behavior that help to create lasting, meaningful change.

 

8.    Master mindfulness: Successful maintainers describe how they’ve acquired a new sense of themselves—about their bodies, about their minds, and about their lives and what is important to them. As they have practiced opening up to new experiences, objectively assessing their circumstances, and observing their behavior less judgmentally, they see their lives through new lenses. They practice being present, more compassionate, paying attention, deepening their awareness, avoiding avoidance, and intentionality. Through such practices, a successful maintainer can recognize that different identities sit down to eat sometimes – identities based on prior learning, on comparisons of self to others, and ideas about what others believe.

 

Don’t miss out on the discussion! Tell us about your emotional triggers and the biggest difficulties you’ve had as you move toward your goal of weight loss OR if you’re working on keeping it off! What bogs you down and gets in your way?

Joining The Diet Doc for our free workshop!

19 Sep

Joining The Diet Doc for our free workshops ea. month?Go to powhow.com to set up your free account. http://ow.ly/p1Af9

Are you confident?

19 Sep competence

Ask yourself: Am I confident?

Got an answer?

I anticipate a few different responses:

  1. “Hell yeah, baby! I’ve got it going on!”
  2. “Um, I guess. It kinda depends on the situation.”
  3. “I wish I was more confident. I struggle with having pretty low self-esteem.”

Obviously the answers can vary tremendously, but I’d say that like most aspects of behavior, your answer for your level of confidence will operate on a continuum.

You’re likely thinking that you should be able to answer the question with something close to #1, yet avoiding what would be construed as arrogance and pretentiousness.

Research indicates that lack of confidence is actually healthy. It’s a driver for assessing your weaknesses and learning more in order to better yourself. Don’t confuse this please with a lack of self-efficacy and learned-helplessness. No, you weren’t born with your intelligence being genetically determined. Genes are important, yes. They provide the foundation for what makes us, well, us. However, it’s the environment and how we think and what we do and the activities that we engage in that unlock our genes and govern their expression.

Experience changes our brains in substantial ways. Mindful awareness exercises produce noticeable increases, for example, in brain matter density in the areas responsible for attention and emotion regulation. Why? Because with effort put toward this behavior and our attention being directed in this intentional manner, we increase blood flow to those areas. More blood flow means more nutrients and capillaries growing in those regions.

But back to confidence– if your confidence tank was always topped off how often would you be motivated to try something new, read a book, ask questions, meet people, engage in a challenging conversation, or take lessons to strengthen your skill in a particular area?

competenceIn his book, Confidence: Overcoming Low Self-Esteem, Insecurity, and Self-Doubt, Dr. Tomas Chamorro-Premuzic explains how when you look past confidence, what you find is an underlying desire to be competent. We often confuse the two concepts. In essence, when you say, “I lack confidence”, what you’re really expressing doubt about is your competence level in a certain area.

Competence is actually a key factor in our level of motivation and the determination we implement toward a goal. One of our basic psychological needs, it represents our felt sense of mastery and skill. If we hear ourselves saying, “I doubt I can do this” or “I’m not confident I can succeed with this” perhaps this isn’t negative at all, as many people would think it is. I’ve heard plenty of people comment in reply to statements like this, “Have faith!” or “Have confidence! It’ll happen!” Is it important to be positive? Sure. There’s plenty of research that shows a positive attitude changes the biochemistry in our bodies, results in improved health and immunity, and even changes the outlooks of those around us. But let’s not be unrealistically optimistic. “I doubt I can do this” gives us impetus to ask the next question, “What do I need to consider as I move forward?” and “Are there obstacles that I might encounter along the way, and how might I prepare for them?” Anticipating in this manner creates an environment that leads us in the direction of greater competence, and confidence will follow!

Happiness huh? How can you be more happy

19 Sep

Happiness huh? How can you be more happy? New podcast on TheDietDoc! http://ow.ly/p10JZ

Happiness huh? How can you be more happy

19 Sep

Happiness huh? How can you be more happy? New podcast on TheDietDoc! http://ow.ly/p10JZ

Stress is the story you’re writing!

11 Sep

kpropst:

It never ceases to amaze me how often I hear the words “I’m stressed” or “I can’t” or “I’ll be happy when…” or the piles of negative comments or unempowered language that we use to describe our circumstances and “lot in life.” We create our internal physiology just by how we view who and how we are. If you are stressing about your weight, your bodies, the number on the scale, you’ve embodied the little scientist standing in the lab concocting the just-right mixture of unhealthy body chemistry that leads to the problems you want so badly to move further away from. If you want to lighten up physically, you have to lighten up emotionally and mentally. The stories you are writing are antagonistic and harsh, and your bodies live these stories out. Time to re-read, revise, and revive your story.

Originally posted on peakofmind:

Stress doesn’t happen to us folks….our thoughts happen and they create stress. But guess what– we control our thoughts!

The story you create will convince you of what and how to feel.  It goes in that order– event, thought, feeling, behavior.

“Five clients cancelled their appointments with me this week, Kori. I’m completely stressing about how to make ends meet this  month.  Then the quarterly tax bill rolled in and now I feel completely out of control. I can’t concentrate. My sessions with the clients who are showing up are suffering….I don’t know what to do!”

Event: clients cancelled

Thought: I’m can’t make ends meet this month

Feeling: Overwhelmed, anxious, out of control (STRESSED!)

Behavior: Catastrophizing, ruminating, and poor concentration and performance.

Not ideal.

Task #1: Identify the facts (evidence based)

Fact: 5 clients cancelled

Fact: tax bill was received

Task #2: Identify and dispute the distortions and irrational beliefs

Not fact:…

View original 204 more words

Maximize your Metabolism with some Damag

10 Sep

Maximize your Metabolism with some Damage Control! http://ow.ly/oKs0S

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