I think I had better make myself clear: I am against dieting for weight loss. Research is clear diets don’t work.
First of all, “diet” is a confusing word because it can mean “the customary food and drink of a culture, a person, or an animal.” For example: “Mum, my friend is on a vegan diet, so please don’t make creamed spinach for dinner.”
There are also diets prescribed for medical reasons such as a diet to control diabetes before medication is required. Ye diabetes can be controlled by what you eat, in fact some say it can be reversed.
But most of us know “diet” in its more insidious incarnation as “a temporary and highly restrictive programme of eating in order to lose weight.” This is the kind of diet that I’m referring to in this article.
So what are some if the reasons?
1. As a weight loss programme, diets don’t work!
Yes, you lose weight, but about 95% of people who lose weight by dieting will regain it in 1-5 years and it is likely their weight will increase prior to starting the “diet” by as much as 10%.
Since dieting, by definition, is a temporary food plan, it won’t work in the long run. Moreover, the deprivation of restrictive diets may lead to a diet-overeat or diet-binge cycle. And since your body doesn’t want you to starve, it responds to overly-restrictive diets by slowing your metabolism which of course makes it harder to lose weight.
2. Fad diets can be harmful. They may lack essential nutrients, for example. Moreover, they teach you nothing about healthy eating. Thus, when you’ve “completed” your fad diet, you simply boomerang back to the unhealthy eating patterns that caused your weight gain in the first place! This is the beginning of “yo-yo dieting,” which can bring its own health
problems in its wake.
3. Overly restrictive diets can take all the pleasure out of eating! There’s no reason to be a sacrificial lamb, so to speak, to lose weight. I want you to enjoy food, just eat less of it!
4. Dieting, along with the frequent and compulsive weighing that accompanies some weight clubs, can lead to eating disorders. According to one source, people who diet are 8 times as likely to develop an eating disorder as people who don’t.
5. Unscrupulous people can peddle “magic weight-loss potions,” such as “special” powders and pills, to desperate people, costing them their money and time at best, and fatal health consequences at. Also have you ever noticed that every diet product claims it will be wondrously effective “if used simultaneously with a healthy diet and regular exercise program?” Skip the magic potions–it’s the healthy eating and exercise that are actually the effective ingredients.
So the first step towards permanent healthy weight loss is, somewhat ironically, to lose the diet and the diet mindset. Instead think about a Healthy Eating Plan (a HEP) that you could live with and enjoy for life. The best answer is to dieting, then, is: A lifelong programme of everyday healthy, pleasurable eating coupled with regular exercise. To lose weight, eat less and exercise more.
What role does psychology play in weight management?
Psychology is the science of behavior. It is the study of how and why people do what they do. For people trying to manage their weight, psychology addresses:
• Behavior — Treatment involves identifying the person’s eating patterns and finding ways to change eating behaviors.
• Cognition (thinking) — Therapy focuses on identifying self-defeating thinking patterns that contribute to weight management problems.
What treatments are used for Hypno-Band weight management?
Cognitive behavioral therapy and hypnosis treatment is the approach most often used because it deals with both thinking patterns and behavior.
Determining the client’s “readiness for change” — this involves an awareness of what needs to be done to achieve your goals and then making a commitment to do it.
• Learning how to self-monitor — Self-monitoring helps you become more aware of what triggers you to eat in the moment, and more mindful of your food choices and portions. It also helps you stay focused on achieving long-term progress. A food diary is recommended to help in the early stages as well as coaching on setting realistic goals for the process to help focus the mind changes around food.
• Breaking linkages — the focus here is on stimulus control, such as not eating in particular settings, and not keeping unhealthy food choices in your home. Cognitive behavioral treatment also teaches distraction–replacing eating with healthier alternatives–as a skill for coping with stress. Positive reinforcement, rehearsal/problem-solving, finding social support, and changing eating habits are specific techniques used to break linkages.
What does cognitive behavioral treatment involve?
Cognitive therapy addresses how you think about food. It helps you recognize self-defeating patterns of thinking that can undermine your success at eating healthier and managing your weight/weight loss. It also helps you learn and practice using positive coping self-statements.
Examples of self-defeating thoughts include:
• “This is too hard. I can’t do it.”
• “If I don’t make it to my target weight, I’ve failed.”
• “Now that I’ve lost weight, I can go back to eating any way I want.”
Examples of positive coping self-statements include:
• “I realize that I am overeating. I need to think about how I can stop this pattern of behavior.”
• “I need to understand what triggered my overeating, so I can create a plan to cope with it if I encounter the trigger again.”
• “Am I really hungry or is this just a craving? I will wait to see if this feeling passes.”
What strategies will help me manage my weight?
To lose weight permanently, you MUST change your thinking and behaviour around food for the rest of your life. Weight management is about making a lifestyle change. It’s not going to happen if you rely on short-term diet after short-term diet to lose weight.
To be successful, be aware of the role that eating plays in your life, and learn how to use positive thinking and behavioral coping strategies to manage your eating and your weight whilst enjoying food.
Healthy weight loss is between one and three pounds a week. I am totally against, powders, pills, shakes and other supplements which encourage rapid weight loss, they are irresponsible from a health perspective and the profiteers are the manufacturers.
I specialise in weight management using the Hypno-Band system using hypnotherapy hypnosis. I provide help and support around change behaviour, healthy eating, setting goals and objectives, for a permanent ideal weight.