How Dieting Wrecked your Self Esteem and Made you Overweight

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This article is for all serial dieters. If you’ve been dieting on and off for years yet never achieved or maintained your “goal” weight, you’ve been handcuffed to the multi-billion dollar diet industry. I’m here to tell you why you need to break free and how to do it.

Why You Need to Break Free From Dieting

If you are a perpetual dieter, in search of the latest magic weight loss diet or pill, you may be doing more harm than good.

Dieting Slows Your Metabolism
Losing weight leads to a drop in the amount of calories you burn each day so you need to cut your calories even more after you lose the weight to maintain your new weight. This happens even if you preserve muscle (each pound of muscle burns about four more calories per day then a pound of fat) (9). This is termed metabolic adaptation and the reasons for it aren’t entirely clear though the decrease in metabolism is correlated with how many calories you cut and changes in the hormone leptin. Leptin is a hormone secreted by fat cells; it helps regulate body weight and energy balance (7, 8).

The more you cut calories the more your metabolism will drop.

Rapid and massive weight loss seems to lead to the greatest drop in metabolic rate.

Though this happens, it doesn’t mean you shouldn’t lose weight if needed for health reasons. However, the “Oprah” cycle of repetitive low calorie dieting followed by weight regain needs to stop.

Diets Over Promise and Under Deliver
Diets promise you’ll get ripped in no time. Research tells us you won’t lose all of the weight you expect to lose (1). And that’s ok. However, unrealistic expectations are a problem because they make you want to ditch the diet or worse, binge eat because you are pissed off that you’ve been lied to.

Reign in your expectations with these validated weight loss calculators:

Pennington Biomedical Research Center Weight Loss Calculator

USDA SuperTracker

Your Life Won’t Magically Change
Dieting tells you your entire life will get better once you lose 10 lbs. Sure, you might need to hem a few pairs of pants and your self esteem may improve a bit. However, you won’t turn into a GQ or Sports Illustrated swimsuit edition cover model. Your boss will treat you the same, your relationships won’t magically improve and everything else in your life might appear to be static if you are waiting for fireworks.

There are many times I run into people who want to lose weight and as I start asking questions and digging I realize they are attempting to control their weight and hyper control their food intake because there is something in their life that is out of control. They are transferring the focus on their body, food and exercise to calm their brain down and decrease anxiety about parts of their life that are raveling out of control.

Don’t use dieting as an excuse to avoid major life issues.

Dieting Tells You “You’re Not Okay”
Many popular diets, pills and programs marketed through airbrushed ads tell you one thing “there is something is wrong with you and this book, program or pill can help you fix it.” They are preying on your vulnerable self-esteem. Taking the bait is like jumping into a dark and depressing pit over and over, attempting to crawl out, losing your grip and getting kicked right back down. Every time you gain a little weight back or judge yourself based on the bathroom scale you’ll feel dejected.

“Where there is perfectionism there is always shame (guilt, regret, sadness),” Brene Brown.

Consistently feeding your mind with a diet of “I’m not good enough” is no way to live. Treat yourself with some respect.

“I’m not good enough” is also a mental roadblock to achieving your goals. One day you’ll have a tough day, come home and say “F this. I’m fat, I might as well eat this whole package of Milky Ways.” Next thing you know you feel like a failure and fall into the ultimate Feedback Loop from Hell. “Why can’t I stick with a diet? I suck.” Once stuck in this mindset, it’s hard to recognize there could be something wrong with the diet itself and the promises (lies) you’ve been told if you just follow it.

I’m here to say you are okay.

Letting Go of the Diet Crutch

If you’ve been dieting on and off for years, recognize that you will have some anxiety in letting go. That’s okay. There are steps you can take to combat anxiety over time and still achieve good health.

What if You Want to / Need to Lose Weight?
If you need lose weight for health reasons, yet you’ve dieted over and over in the past, without reaching your goal, it is time to do something different. Here are steps you can take to a healthier weight and life without dieting:

• Get Support – research shows people who have support are more likely to take weight off and less likely to gain it back.

• Keep in mind moderate weight loss can make a tremendous difference in health. Even small amounts of weight loss can lower blood fats (triglycerides), cholesterol, blood sugar, risk for diabetes and other chronic diseases.

• Start with exercise while focusing on the immediate benefits of exercise – improved mood, improved memory, greater self esteem.

• Be proud of small “wins.” If you haven’t exercised since recess in elementary school, it isn’t necessary to jump right into high intensity interval training three days per week. Start small and be proud of your changes along the way. Even 5 to 10 minutes of exercise each day plus one diet change will help build healthy long-term habits.

• Realize that nobody is looking at you in your bathing suit on the beach and judging your body. We are the harshest critics of ourselves. Someday you will look back and regret not wearing that bathing suit and enjoying the water.

• Go on a diet from the media. Constantly viewing “ideal” body images reduces body satisfaction. In other words, the more you look at popular magazines with airbrushed pictures the worse you will feel about yourself (2, 3, 4). This is true for both men and women.

• Find a physical trait you love and focus on it daily. You will feel better about your body when you focus on the parts of your body you like the best. Conversely, focusing on the parts of your body you do not like will increase body dissatisfaction (5).

• Check out the Happiness Trap – an empowering self-help book based on behavioral psychology.

Follow This Approach
There are two approaches to not dieting and both go hand-in-hand. The first one is Intuitive Eating. Intuitive eating breaks the dieting cycle and teaches you how to feed your body based on hunger and satiety cues. There are number of intuitive eating counselors who can help you with this.

The second approach is Body Kindness. This book is about creating a happier and healthier life. The focus is on spiraling up, the idea that your mindset and mood influences your choices and vice versa to help you stay more positive, optimistic and open to bring the best you to the world — and it has nothing to do with what you weigh. Author Rebecca Scritchfield, RDN, a former chronic dieter who broke free from the cyle of dieting and emotional overeating, believes dieting creates a downward spiral because it enhances your negative emotions. Body Kindness is based on three pillars: Love Connect Care. Make choices from a place of love, connect to your body to find out what you really need, and fully commit to your self-care plans.

I use diets, when warranted, and prescribed the right way for those who are not perpetual dieters. I do not recommend them for people who have gone on and off them for years and have a poor body image. I will never forget the time I counseled a woman in her 30s who had been on and off Weight Watchers since she was a pre-teen. She said, “it works for me.” And she was surprised at my response “no, it hasn’t worked for you because if it did you wouldn’t be sitting in front of me today.” She said she was ashamed about how she looked. My response, “let’s work on that. It’s time to let go, break free, give up emotional overeating and body shame.” That’s no way to live.

References

1 Dhurandhar EJ et al. Predicting adult weight change in the real world: a systematic review and meta-analysis accounting for compensatory changes in energy intake or expenditure. Int J Obes (Lond) 2015;39(8):1181-7.

2 Morry MM, Staska SL. Magazine exposure: Internalization, self-objectification, eating attitudes, and body satisfaction in male and female university students. Can J Behav 2001; 33: 269–279

3 Grabe S, Ward LM, Hyde JS. The role of the media in body image concerns among women: a meta-analysis of experimental and correlational studies.
Psychol Bull 2008;134(3):460-76.

4 Agliata D, Tantleff-Dunn S (2004) The impact of media exposure on males’ body image. J Soc Clin Psychol 23: 7–22

5 Smeets E, Jansen A, Roefs A. Bias for the (un)attractive self: on the role of attention in causing body (dis)satisfaction. Health Psychol 2011;30(3):360-7.

6 Lowe MR et al. Multiple types of dieting prospectively predict weight gain during the freshman year of college. Appetite 2006;47(1):83-90.

7 Zhou Y and Rui L. Leptin signaling and leptin resistance. Front Med 7: 207-222, 2013.

8 Knuth ND, Johannsen DL, Tamboli RA, Marks-Shulman PA, Huizenga R, Chen KY, Abumrad NN, Ravussin E, and Hall KD. Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring) 22: 2563-2569, 2014.

9 Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, and Hall KD. Metabolic slowing with massive weight loss despite preservation of fat-free mass. J Clin Endocrinol Metab 2012; 97: 2489-2496.

Keeping the weight off: is diet the only strategy?

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By Gisselle Marie Rosa

You’ve done everything right by eating sweets less often, cutting down on drinks with added sugar, and eating more fruits and vegetables. But what happens when it becomes harder to shed those last five or ten pounds? What if you just want to stay at a healthy weight? Well, get moving!

Physical activity is a fabulous way to boost metabolism (calories burned) and help you reach your health goals. Studies show exercise can help you lose more weight than dieting alone. Plus resistance exercise (weight lifting for instance) will help you maintain or even build muscle mass when dieting. This is important because we lose fat, muscle and a tiny bit of bone when dieting. Add resistance exercise to your routine and you’ll help protect muscle tissue while losing a greater portion of fat. Unfortunately, only 49.6% of Americans are meeting the Physical Activity Guidelines, which indicate that adults should do at least 150 minutes a week of moderate aerobic activity, like brisk walking or cycling.

Getting 150 minutes of exercise a week may seem like a lot, but, when you space it out throughout the week, it is definitely doable. For instance, if you spend 30 minutes a day being active, you can reach 150 minutes in just 5 days. Also, studies show that exercising in 10 minute increments throughout the day is just as beneficial as spending the full 30 minutes exercising. This is perfect for individuals who work all day and for busy moms or dads who just can’t seem to be able to spend that much time exercising.

Exercise is also amazing because it can help you maintain your goal. It also lowers your risk for diseases such as Type 2 Diabetes, heart disease, stroke, and even depression.

So what’s the best way to start adding physical activity to your routine? Find something that you love to do! If you choose an activity you enjoy, you are more likely to stick with it. There are many ways you can be physically active without feeling stuck using a treadmill at the gym. Many gyms offer a variety of fitness classes like dance, yoga, kickboxing, and trampoline jumping. If a gym is not your scene, consider taking a brisk walk or biking outside and getting some fresh air.

Wherever your interests lie, being physically active is a great way to de-stress, achieve a healthy weight, and have fun.

References

Center for Disease Control and Prevention. Facts about Physical Activity. Version current 20 May 2014. Internet: http://www.cdc.gov/nchs/fastats/exercise.htm.

Center for Disease Control and Prevention. How Much Physical Activity do Adults Need? Version current: 3 March 2014. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Center for Disease Control and Prevention. Physical Activity and Health. Version current: 16 February 2011. http://www.cdc.gov/physicalactivity/everyone/health/index.html

Effective Strategies for Weight Loss

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Last Friday I spoke at the NSCA’s Personal Trainers meeting in Las, Vegas. They put on one heck of a meeting and I love meeting NSCA members and learning from them as well as the speakers. And one thing I really liked about this meeting was the fact that several speakers challenged commonly held beliefs about nutrition and exercise. Here’s a condensed overview (not all points included) of my talk on Effective Strategies for Weight Loss:

1) Lift Weights or engage in some other type of resistance training, regularly. Muscle tissue doesn’t burn many more calories than fat (despite what people say) – about 4 calories more per day per pound. But, those calories add up over time and more importantly, adults start a gradual slow progression of losing muscle around age 40 (sarcopenia). Less muscle means you can’t exercise as hard which means you won’t burn as many calories while working out (and those activities of daily living like washing your car or lifting groceries will seem tough at some point).

2) Calories Matter. I hate to burst anyone’s bubble who thinks you can eat as much as you want as long as you slash so called “bad calories,” but calories count. If you don’t believe me, check out how nutrition professor Mark Haub lost 27 lbs and significantly improved his blood lipids on a 10-week diet of Twinkies, Doritos, sugary cereals and Hostess cupcakes. Want more evidence published in research journals? Okay, check out the POUNDS LOST trial which found that how much you eat matters more than the proportion of fat, carbohydrate and protein. And, that adherence to a diet determines success (and sticking with extreme diets that cut out food groups sucks so many people don’t last long on them).

3) Calories Matter but Protein is Crucial. Protein preserves muscle during weight loss and the lower your diet is in calories, the more you need protein. How important is protein for preserving muscle? Well, I love the overfeeding study published in JAMA earlier this year in which the study authors overfed participants by 40% more calories than they needed to maintain their weight. The participants were randomized to receive either 5%, 15% or 25% of their calories from protein. Now, 5% may seem low but because of their total daily caloric intake that 5% meant 47 grams per day – that’s 1 gram more than the protein RDA set by our government for women! All groups gained a similar amount of fat and the 15% and 25% group also gained muscle (and therefore more total weight) but, the group consuming 1 gram of protein more than the RDA set for women LOST 0.70 kg lean body mass! Take home points: over consume calories and you’ll gain fat. Make protein a greater proportion of the calories you over consume and you’ll also gain muscle. Follow the RDA and you may lose lean body mass.

4) Change your Environment for Success. Eat off smaller plates and bowls, choose smaller packages, get the food you don’t want to eat out of your house (if it is there, you will eat it at some point). Put healthy food within your line of vision. Avoid constant refills (chip basket at restaurants, bread basket, that never ending tub of beer bottles). And, surround yourself with people who encourage your success vs. those who will get in the way.

5) Keep your stress levels down. For more information on how stress impacts weight, click here.

6) Figure out WHY you are eating. You can have all the nutrition knowledge in the world and weight loss strategies but if you don’t delve into what is making you eat vs. using other coping mechanisms, long term success will elude you.

Now, you are probably wondering “well what about Forks Over Knives, the documentary that covered the supposed evils of animal protein?” I promise I’ll give my uncensored opinion (slashing) of that documentary in my next post in addition to more about protein 🙂

For a hilarious and insightful overview of this conference, check out fitness and nutrition expert Alan Aragon’s post. And, here’s a post from another one of my favorite writers, renowned fitness expert Brad Schoenfeld.

Is Stress Making You Fat?

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Short-term stress is good and prepares our bodies to respond to physical, emotional and psychological stress. However, long-term chronic stress has many negative effects on our bodies.

You may have heard that stress interrupts our sleep patterns, which is true. In addition to needing sleep so we feel refreshed and can think clearly, we need 7-9 hours of sound sleep a night to maintain a healthy weight. How? Sleep influences our body’s production of hormones, which influence our appetite (leptin and ghrelin).

Ghrelin is produced in the GI tract and stimulates appetite whereas leptin is produced in fat cells and tells our brain we’ve had enough to eat. Sleep less and leptin levels go down so we keep eating and eating but don’t feel satiated (full). And, like a double edged wammy, ghrelin levels rise so your appetite really kicks into full gear.  And at least one study found that men who slept less than 8 hours a night had lower levels of leptin and higher levels of ghrelin and higher body fat than those men who slept 8 hours or more per night. And, the men who slept the least weighed the most.

Aside from it’s affects on sleep, chronic stress hurts our waistline in other ways as well:

  • Triggers the constant release of cortisol, which keeps our blood sugar levels high so we have fuel to fight against stress.
  • Stimulates appetite
  • Stimulates the production of fat
  • Stimulates the enzyme lipoprotein lipase which inhibits the breakdown of fat in our body
  • Contributes to apathy, anxiety and depression. And, when we are more apathetic we don’t care what we eat. Call it soothing the soul, comfort foods or just increasing your levels of the feel good hormone serotonin through a high carb diet, this type of eating can pack on the pounds.

So, how can you de-stress? Find the root cause of your stress first and see what you can do about it. Meditate, try yoga or Tai chi. And, whatever you do, find something else to do to calm your nerves besides eating.