Tag Archives: weight loss

Follow me at my new site . . .

Just wanted to post another invitation to follow me at my new website, lmwellness.com.  I notice that there are still a number of people who are visiting this site (kimthedietitian.com), yet I have not posted in many months.  I fear they must think I am lazy!  Not so.  I have just been posting in a different place.  Join me there!

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What and When to Eat: always, sometimes, and never

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Always? Sometimes? Never? It depends . . .

Wouldn’t you like to know?!  We all love black and white information, especially about eating.  “I want to KNOW,” you may say, “exactly what to eat and what I should never touch.”

I am sorry to disappoint, but you will not get that here.  One of the problems I have with traditional dieting is that many of them offer lists like this.  As a culture, we love that!  “All I need to do is cut sugar (and/or wheat, gluten, dairy, carrots (!), . . . ) completely out of my diet and I will get to my dream weight and stay there for as long as I live.”

Good luck with that.  I don’t see that strategy offering long-term success to anyone I have met.  Unless a sharply defined eating rule has personal meaning for you, forget it; it will not stick.  If, however, you break out in hives all over your body when you eat even a single slice of bread, I would imagine you would have a relatively easy time giving up gluten if you can pin down the cause of your breakout to any food containing it.

What about WHEN to eat?  Many diets convey the message that if you want to lose weight, you should sometimes eat when you are hungry (when your diet plan makes it possible), never eat simply for pleasure, and never eat when you are emotional.

Here is how I feel about that:

You should always eat when you are physically hungry.  (There is no better reason to eat than this!)

You should sometimes eat for pure pleasure.  (Why not?  If you can supplement food pleasure with other life pleasures, a healthy diet can include some food for the sole purpose of taste enjoyment.  It won’t take much to satisfy a pure pleasure need.  Not being able to stop is a reminder that there is something else going on.)

Eating mindlessly for emotional reasons, with no physical hunger, will never resolve the emotional difficulty, but you will sometimes do it anyway, and you should never beat yourself up about it.  You will always be human.

Want to change your body? First accept it as it is.

Someone once said to me, “Kim, the doctor just told me that I am obese.”  She sounded devastated . . . and desperate.  “Obese” is such an emotional term for many people.  It is technically defined by a certain body mass index (BMI).  Defined in this way, it is very mathematical, very exact, and simply factual.  It is a number after all, not a feeling, right?  Or is it?

In fact, being labeled obese has a very emotional meaning for many people.  “Obese” can feel like a judgmental term.  When one is told they are obese, it often sounds more like “You are really, really fat.”  Panic is a natural reaction, along with shock in many cases:  “UGH, I had no idea I was THAT fat!”

Whether someone has just learned they are clinically obese or has just felt “really, really fat,” the results seem to be the same.  Feeling unacceptably fat appears to make it harder for people to lose weight; in fact, it looks like it might cause them to gain.  Recent research on the subject was really no shock to me.

I have been telling weight loss clients for years that the first step toward improvement is accepting where they are.  Then, putting a focus on changing behaviors instead of obsessing over numbers will help with forward movement in a healthy direction.  Once this happens, tension releases, desperation lightens, and change is possible.  The alternative is lots of stress, often using food as a soother, leading to weight gain, not loss or even maintenance.

The research report states that three studies “found consistent evidence that perceiving oneself as being overweight was associated with increased weight gain.” In fact, even people who just felt overweight (but were not) gained.  The perception seems to be the important point.  This makes perfect sense, since what we perceive is what affects emotions, not necessarily what is actual, factual reality.

“Individuals who identified themselves as being ‘overweight’ were more likely to report overeating in response to stress and this predicted subsequent weight gain,” according to the authors. “These findings are in line with recent suggestions that the stress associated with being part of a stigmatised group may be detrimental to health.”

The report also noted that the gains may have come from emotional reactions to being considered unacceptable, OR they may have been the result of aggressive dieting.  Brilliant!  Can we finally all agree that crazy, rigid dieting is not effective . . . unless of course you are trying to GAIN weight.

More Local News about “In the Moment – Mindful Eating” App

This one was a surprise!  A co-worker said her husband heard the app discussed on the WTMJ morning news show.  (Click the link to check it out.)

“In the Moment – Mindful Eating” App in the news!

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On Monday, a nice article in the Milwaukee Journal-Sentinel talked about the phone app I developed.  I thought the writer, Lori Nickel, did a nice job of understanding my passion and translating it into a very readable format.  (Just click the link to read it.)

Do you think you have a “willpower disability”?

I have a client on my mind.  We met this morning, and the conversation was interesting.  “I am struggling,” she said.  I found myself asking lots of questions to understand exactly what the struggles are and what is causing them.

What I learned was that she is still having trouble controlling sweets at work. (People bring them in.)  After digging deeper, we discovered that she really doesn’t think she can resist eating the treats at work.  Although she avoids the room they are typically in, all it takes to trigger the “I can’t resist it” belief is the mention of cake or other treats by a co-worker.

She does feel conscious of the fact that there is a choice to eat it or not, but in reality it is not a choice at all.  The mindless part of the habit is in the deeper belief that she cannot resist  treats when they are available.  Checking with herself in-the-moment about whether or not to indulge is really just going through the motions.  The deeper (and less conscious) belief tells her she is not strong enough to really have a choice.  Call it a perceived “willpower disability.”

Add to this challenge the guilt that accompanies the inevitable “choice,” and it adds fuel to the fire of the belief:  “See, I knew I couldn’t resist.  I never can.”

Beliefs are strong.  And they are most often unconscious.  This can make a “conscious” thought a mere habit instead of a realization of actual choice.  There is a big difference between realizing on a superficial level that you can eat something or not, and really believing it.  In other words, it is possible to choose to eat something and also truly believe that there was a choice not to eat it.  In order for the latter choice to exist at all, one must believe that this is possible, at least sometimes.  And, of course, there are all kinds of choices that exist between the two extremes of all and nothing.

Being conscious of thoughts is important, but sometimes it takes looking deeper, especially when feelings of failure and disappointment keep popping up.  If the thought of an option to make a self-controlled choice is habitually followed by discouraging thoughts (“What makes you think you really have any choice at all, you spineless disappointment?”), those thoughts probably point to a deeper belief that keeps that habit going.

To be clear, it is still a good idea to keep from deliberately making choices too challenging by surrounding yourself with temptation.  Let’s face it – some kinds of food are just really, really hard to resist when they are too accessible.  There is no need to test your strength by leaving a whole cake out on the counter.  That’s just not very kind!

Choosing to eat any particular food is not the problem.  Knowing you could choose not to have something and having it anyway feels so much different than eating it because you feel too weak-willed to have any choice.  How much enjoyment can there really be in that?

Dark Chocolate Is A Weight Loss Aid? There’s more to the story!

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People tend to believe what they read in the media.  Journalists wouldn’t give us bad information . . . would they??

A recent study pulled a bit of a fast one on the media.  The apparent results of the study, which were reported in many respected international journals and newspapers, reported that adding dark chocolate to a low carb diet increased weight loss by 10% when compared with the same diet without the chocolate.  People also kept the weight off better.

But wait!  Before you leave your computer and rush off to the nearest convenience store for your weight loss miracle, you should know just one itty bitty detail.  The study behind the study was intended to find out how difficult it would be to get bad science into the mainstream media.

It turns out that it wasn’t hard at all.  A strategic press release was all it took to get the journalistic world going.  The chocolate study, which had several major flaws, was picked up by major newspapers and scientific journals, apparently without much further review.

The lesson is this:  Be careful not to change your diet based on information you get from the internet and the newspaper.  Attention-grabbing headlines do grab us.  When you are checking out at the grocery store, read a few just to remind yourself what an art it is to draw us in.  Until you see several reputable studies that come to the same conclusions, just keep walking.

I have yet to find a “too good to be true” eating plan that isn’t just that – too good to be true.