Weight Management: The solution is part of the problem
Weight management and the overeating cycle is a very complex phenomenon. Unfortunately many health practitioners are quick to prescribe something that they know only works for 5 percent of the population, a DIET. What does this mean? True, long term weight management is about a mindset. When specific diets are prescribed they are restrictive and can actually be harmful. Restrictive eating is a mindset where we begin to think and talk about what we "should" and "should not" eat. Likewise mindful eating is also a mindset. Mindful eating takes into consideration the true reasons for eating.
Discussions about weight management shouldn't be based on numbers on a scale or numbers of calories expended. Dietitians and nutritionists are trained to look at the whole person and their instinctive, natural and internal cues to eat. Infants and young children eat this way. They eat when their bodies are hungry; they love it when their favorite foods are included; they are cautious around new foods and they stop when they are full. Young children are mindful eaters.
If you're not eating to satisfy hunger, then why are you eating? Mindful eating and weight management is more than just focusing on intake and output. Mindful eating looks at why you eat, when you eat, what you eat, how you eat, how much you eat and where you eat. Notice no mention of calories or good food/bad foods here. Food choices should be both pleasing and nourishing to your body by using all of your senses to explore, savor and taste. We may think we are multi-taskers, but our bodies can truly only focus on one thing at a time. So pay attention to your food when you eat, rather than trying to watch your favorite television program and eat at the same time. Learning to be aware of physical hunger and satiety cues can guide decisions to begin eating and to stop eating.
We often use exercise as a punishment for eating. Or said another way, we use exercise to earn the right to eat. Talking about exercise and calories burned is negative. Instead, shift your mindset to talk about exercise as a way to feel better. Everything is better when you exercise; you have more vitality, you feel better, you sleep better, your cholesterol, HDL's and blood pressure are better. Instead of saying "I don't have time to exercise" try saying "every little bit of exercise counts." Try little things like adding walking, taking stairs or if you finish lunch early get up and move.
The next time you find yourself thinking negatively about the terms diet or exercise, think mindfully.
Dr. SeAnne Safaii, Ph.D., RD, LD, is an assistant professor at the University of Idaho.