Ditching Dieting - Finding the middle ground.

Ditching Dieting with Resolve for 2012

2011-12-28T12:24:00.000-08:00

One of my "New Year" posts from several years ago listed 10 reasons to not go on the diet for the new year. (That might be a good one to review.) This year I have a challenge for all of you. Whether you have an eating disorder, disordered eating or just have a wacky relationship with food, eating, activity and body image issues, truly become a rebel against all things "diet". One of my colleagues, Deb Burgard, made a brilliant recommendation for the new year. She suggested that a more accurate term for the diet industry would be "weight cycling" industry. This $60 billion dollar per year industry (latest estimate from Marketdata Enterprises) depends on people desperate to cure everything from holiday overeating, poor self-esteem, broken hearts to job loss and recession woes by cycling from one failed diet or diet product to another.

Make this year's resolve about compassion towards yourself and others in all areas. Especially vow to change the way we talk to ourselves in judgemental and negative terms about food, eating and weight issues. Monitor how you speak to and about others. Don't be a "weightist". Continue pursuing health, wellness, and moderation. Look towards "the middle ground" ... not perfectionism. I would encourage all of you to check out information regarding the "Health at Every Size" movement and the website http://www.dietsurvivors.com/.

May God grant all of you a healthy, joy filled (we can have joy even when we are not happy!) and balanced new year. May you make peace with food and find joy in eating and activity.

I will end with an appropriate quote from Mark Twain about changing habits. I do believe that much of what trips us up as we try to find the middle ground in all of these issues does boil down to our habits.

"Habit is habit and not to be flung out of the window by any man (or woman .. my edit), but coaxed downstairs a step at a time."

Let's start stepping! Please feel free to share how you plan on ditching dieting in 2012!
Reba

The Fallacy of Relying on BMI Measurements for Health and Weight Management

2011-11-12T12:42:00.000-08:00

The topic of "normal weight obesity" has been discussed a lot in the news lately. The results from several studies have given us one more reason not to diet; one more reason to throw away the bathroom scales. These results also reiterate that inaccuracy of counting on BMI measurements as an indicator of health and fitness. A child with a "high" BMI might have a report sent to the parents with a "warning". On the other hand, a child with a "normal" BMI may be given the impression that all is well despite getting no exercise and eating foods very low on the nutrition totum pole. The bottom line is that you can be at a body weight that has been deemed appropriate for your height via BMI and be obese. Without pursuing a healthy relationship with food and exercise aimed at being lean and fit, you can be at a level of "fatness" that is unhealthy; no matter what you weight or BMI registers!

There are several factors that can contribute to a high percentage of body fat. Dieting is not the solution to this dilemma. In fact, dieting can actually set your body in motion to become especially effective at storing body fat. When you consume too few calories your body actually produces extra enzymes that enhance fat production and storage. This is a biological compensation mechanism that allowed your ancestors to survive cycles of famines-feasting- and more famines. Keep working on following the basics of eating more fiber, fewer processed foods (not zero), increase intake of veggies and foods and be active. Learn to hear and honor both your hunger and satisfied signals that might be in a bit of a state of confusion if you have engaged in dieting or disordered eating. It takes practice and patience and you will never be perfect!!

And, remember ... always eat clean. (Meaning .... always wash your hands and food!)

Food Cravings: Friend or Foe?

2011-06-25T10:54:00.000-07:00

Should cravings be "controlled"? If we acknowledge and honor food cravings, does that mean that we will get out of control with our eating? Will our weight balloon up to an astonomical size? Dieting and disordered eating can lead us to the conclusion that any food that we find pleasurable must be excluded. Many of my clients have become so fearful of enjoying food that they are unable to discern between a food preference and a food fear. Recently one of my clients was talking about a delectable gourmet pastry that she used to enjoy eating. Then she quickly blurted "But, I don't like it anymore!" This same person binge eats tasteless store bought sheet cake while sitting alone at home in front of the T.V. I suggested that maybe she really does still enjoy the tasty sweet and perhaps if she had the gourmet dessert once in awhile she might be able to reduce her binge eating behavior. She looked frightened by that proposition, but acknowledged that she might be up for testing that theory in the future.

One of my clients who struggles with more of a restrictive eating disorder continues to assert that she never enjoys food of any form or fashion. She consumes the same bland, repetitive food choices day in and day out. One day I asked her why she thought God had given us taste buds. She looked at me like I was out of my ever-loving mind and said "So we won't eat poison!" I know she wanted to add "you idiot" ... but she restrained herself. Later she admitted that she is terrified that if she eats anything flavorful or gives any credence to having food cravings or preferences that she go completely ballistic with her eating.

Two sides of the same coin. These are cases of people who have bought into the diet mentality that we must deny ourselves and any food craving to stay in control of body weight, eating behavior, cholesterol, blood sugar, etc. Food cravings can be our friend. Once we don't view food as the enemy, we can learn to manage cravings in a way that we don't get out of control. As mentioned in earlier blogs, consider finding the middle ground in relationship to your food, eating and weight as a skill development; a process. Enjoy what you do eat, what you crave. We don't have to "overdo" to have a pleasureful eating experience. Learn to trust yourself with food again. Embrace the concept that no food is illegal and go from there!

The Spring Break Diet

2011-03-05T14:12:00.000-08:00

The chatter in my office of late has been about needing to lose weight for Spring Break! Dieting to "look good" in a swimsuit is a yearly ritual that many embark on each spring. Even my clients who are aware that dieting would just magnify their struggle to escape eating disorders and disordered eating are tempted to participate in this cultural phenomenon. If you ever wanted to feel like a social outcast, try taking a stand against dieting when you are in a room of sorority sisters, a ladies Bible study or a hair salon! You have this sense that you suddenly grew an extra head on your shoulders. It takes a brave woman to "just say no!"

What are you going to do to ditch dieting for Spring Break?

“I Know What I need to do BUT…”

2010-07-25T11:30:00.001-07:00

How many times have you heard yourself repeat the refrain above? Whether I am counseling someone recovering from chronic dieting, anorexia nervosa, bulimia or a client desiring to make nutrition and exercise changes to fight diabetes this seems to be a common theme. We often have the intellectual knowledge and an abundance of facts and figures to back up that insight. The rubber meets the road as we attempt to translate what is in our brain into action. True, sometimes we have faulty facts. Perhaps you are still buying into some diet mentality chatter. Perchance you still believe that you need to cut out all of your favorite foods or that if you don't work out at the gym for an hour it doesn't count as exercise. The trouble is with the flawed thinking, not your inability to take appropriate action. We have confronted that type of challenge in this "Ditching Dieting" blog. If the "all or nothing" is still your challenge, take time to review some of the previous blogs. If that is not what is keeping you from doing what you need to do, read on!

Take time to consider barriers that arise when you are determined to provide your body with the nutrition it needs. Are you preplanning to address schedule or environmental challenges that could arise as you focus on fueling your body? What would motivate you to make efforts to supply your body with healthy nutrition that focuses on a balance of lean protein sources, fruits and vegetables and higher fiber carbohydrates sources? Making weight change of any kind a focus will not be effective long-term. Whether your body is underweight or overweight from imbalances in your food and activity, fixating on the numbers will only serve to frustrate you. Brainstorm and come up with outcomes that are important to you. It might be better energy; fewer or less sever medical problems that are nutrition related, or the satisfaction that you are making wise investments into your future health status.

Making peace with a reasonable activity/exercise plan is sometimes more challenging than addressing the food issues. It can seem nearly impossible to limit your activity if you have a tendency to abuse exercise. There are others who hate exercise; even though they know that their body needs activity. Once again, the state of imbalance is the issue. Redefine your definition of exercise. Think non-stop movement. Make activity about getting more flexible, releasing stress and having some fun. Giving your body the activity that it needs should not always feel like drudgery and should definitely not be all about calorie burning and weight issues.

You do know what you need to do to pursue health and wellbeing. Do it for yourself. Others will benefit! If you are not doing what you know you need to do … find out why! Don't beat yourself up with the mental ball bat or blame others for your lack of action. That is a defeating way to think and will only serve to immobilize you!

How to Manage Your Weight without Losing Your Mind!!

2010-06-15T13:27:00.001-07:00

So … you have determined to give up dieting. You know it doesn't work. However, you may now be dealing with anxiety over what comes next. Dieting and disordered eating behaviors can give you a false sense that you are in the driver's seat. You are the one in control of your eating, exercise and your weight. Wrong! When you are practicing rule laden dietary restriction, obsessive exercise, avoidance of eating out or social situations with food you are the controlee. Not the controller! Ditching dieting and disordered eating behaviors does not mean that you will not be able to maintain a natural, healthy weight range. Now you get a chance to learn controlled -balance in your dealings with all issues connected with food and activity. The by-product of these efforts will be arriving at a weight/size that is truly you. Remember, a weight or size that is achieved by engaging in diet or exercise practices that you cannot live with forever will only be a temporary victory. Weight management endeavors should not rob you of your peace of mind! For more on this topic go to: http://www.intuitiveeating.com

Ditching Dieting is NOT for Sissies!

2010-03-23T16:35:00.001-07:00

Taking an anti-diet approach to your health, well-being and long-term weight management is truly the road less traveled! As summer approaches and thoughts turn to bathing suits and sun dresses there seems to be a spike in diet chatter. Many of my clients are almost feeling like social outcasts as they bravely take a stance against hopping on the latest diet bandwagon. To fortify you for the fight here are some sobering statistics regarding dieting:

The commercial diets and diet products generate 50 billion dollars per year in profits, yet they have a 90 % failure rate!
We are the fattest nation on earth, yet dieting is a national pastime.
Nearly 35% of "normal" dieters move into dangerous, pathological dieting and 25 -30 % of these people develop diagnosable eating disorders.
Nearly half of all chronic dieters will experience episodes of compulsive or binge eating.
Research demonstrates that when you lose weight by rigid dietary restraint you will have a heightened emotional response to food. (Possibly leading to binge eating.)
Low calorie diets kick the production of fat storing enzymes into high gear. You may actually become "fatter" as you lose weight. This can lead to medical problems such as insulin resistance and high cholesterol.
Dieting can cause a decrease in basal metabolic rate which can make it much easier to regain lost weight.
Dieting can disconnect you from your own internal cues regarding hunger, craving, satisfied and full.
The act of dieting can have a negative impact on self-esteem and body image.

Join the non-diet revolution! Choose foods that boost your energy, satisfy your taste buds and fulfill your nutritional needs. Don't go for "perfect eating". There is no such animal. Proudly proclaim to your dieting friends and family members …"I don't do diets!"

Share your experiences encountered as you ditch dieting!

10 Reasons for NOT Going on a Diet in 2010!

2009-12-20T14:42:00.000-08:00

Ah, time to once again consider New Year's Resolutions! Each year one of the most frequently made resolutions is to; go on a diet to lose weight. Think of how many times you have made that resolution only to become disillusioned and frustrated. If you have overeaten during the holidays (who hasn't?) or dropped your exercise program and gained weight, going on a diet is not the solution!

Because the diet industry (remember the multi billion dollar a year industry with a miserable success record?) knows that you may be thinking about dieting more intensely at this time of the year, there will be a media blitz promoting diets and diet products. Don't be swayed by their shiny print ads and flashy TV commercials promising quick weight loss accompanied by exciting changes in everything from your job to your sex life. Resolve to not go on a diet this year!

Here are my top 10 reasons for encouraging you to not go on a diet in 2010:

You have experienced the mind numbing obsession with food and eating that follows outlawing certain foods.

Evaluating your self worth according to whether the numbers on the hunk of metal we call a scale go up or down is an emotionally draining experience.

When you have driven your weight down by following diet rules and constraints that are unrealistic in real life, the weight will be regained.

Fixating on weight loss can distract you from more important life matters like family, friends, school, job, and spiritual pursuits.

The people around you get tired of hearing the dreary details of what is allowed or not allowed on your diet, how many "points" cheese cake is worth, or how "bad" you were at the restaurant last night.

Dieting can be a boring, monotonous and tedious effort that leads to binge eating.

Food is not the enemy and therefore should not be the focus of any "war on obesity".

Sharing meals is part of socializing. Dieting can be isolating.

You have taste buds for a reason.

Diets don't work!

This year make resolutions that will enhance your emotional and physical life. Make resolutions that are challenging, yet reasonable. Here are some examples to consider:

Increase the fiber in your diet.

Add more veggies to your meals.

Try new foods and recipes to add variety to your dietary intake.

Eat breakfast each morning.

Find a physical activity that you enjoy and can do regularly,

Enjoy your food more. Taste and savor you meals.

Decrease dependency on eating out.

Love the body you have!

If your body needs to lose weight, allow the weight loss to happen as a result of gradual, healthful changes you are making in relationship to eating and activity.

Be patient with yourself. Progress not perfection. No guilt!

What are your reasons for not dieting in 2010? Please share!

Rules for Weight Loss?

2009-11-02T13:09:00.000-08:00

There are rules in life that are worth obeying. Stopping at a stop sign is a rule that might save your life. Living your life according to the "Golden Rule" of treating others in the fashion you would like to be treated is an admiral and worthwhile goal. Rules for weight loss? Now, that is another story all together!
I think we all have a love/hate relationship with rules. Sometimes rules give us a sense of security, a temporary feeling of calm control. That is until we decide to rebel! We all have a bit of a rebellious nature when it comes to our relationship with food and eating. I see this in my clients on a regular basis. Often when a new client comes in for an initial assessment it is precisely because they are sick of trying to follow rules about food, eating and exercise. They have discovered these rules to be unrealistic and burdensome. Recently a new client was giddy with relief at the end of our first session. She had engaged in The Last Supper ritual the night before her appointment. Thinking that there would be foods I would tell her to never eat again, she stuffed herself with every last one of those forbidden pleasures! At that next session the relief she had experienced about not having to outlaw certain foods had been replaced with fear. Without the diet rules she had been leaning on as a crutch, she was frightened that she would not be able to control herself around food. She was convinced that she would gain weight exponentially with out a specific set of dietary do's and don'ts. As she has has learned more about the challenges in her life that are roadblocks to healthier nutrition, she has become confident in her ability to navigate those barriers. For example, we identified one of her high risk time for non-hunger eating as after dinner, late at night. She mistakenly thought that just implementing a "rule" that she could not eat after a certain time would eradicate that enemy. You guessed it! Once she took one bite after dinner she went into the "I have blown it" mindset that led to more non-hunger eating. She thought she was a failure. Actually, it was the rule that failed her!
So, the next time you are tempted to place yourself under a rule about your food and eating ... just say no! You will be glad you did!

"Crash" Dieting

2009-09-15T14:10:00.000-07:00

The last blog begged the question "why do we diet"? I hope that even if you did not post a comment that you are reading and thinking. If you have seen the movie "Julie & Julia", you know I can relate to Julie wondering who might be reading her blog!

Since that post, I read a disturbing article about a 30 something young woman who decided that she must lose weight for her upcoming wedding. She went on a crash diet (a term not used much anymore) and began exercising excessively. She lost weight rapidly ... and then lost her life. Such as sad ending to a life that was just beginning.

I believe that we don't use the term crash diets because it is so 70s, so yesterday. Modern media has normalized wacky diet tricks that once might have been labeled as dangerous or extreme. We have become desensitized. The "diet doctors" are loosely cloaking the crash diets they prescribe as medically supervised. Translation: Crash diets supplemented by a variety of stimulants, appetite suppressants and blood pressure/weight monitoring. Oh yeah, throw in a multiple vitamin or B-12 shot. Many of my clients have contemplated or embarked on such diets when there is an upcoming event such as a wedding, reunion or even a cruise. These are situations that trigger insecurities about our bodies and ourselves. Somehow we imagine that losing weight quickly will calm this anxiety. One of my clients struggling with an eating disorder recently mentioned an upcoming high school reunion. In the same breath she exclaimed "I have got to lose weight!" As we continued our discussion she realized that her default mechanism when faced with a daunting situation is to focus on losing weight. Daunting situations abound. Thus, we have a multi-billion a year diet industry that is fueled by insecurities.

Crash dieting is once again in vogue. Don't be fooled by glitzy ads and false promises. If you are insecure about a situation or event, deal with those insecurities directly. Don't hide under the veil of a diet.

Why We Diet

2009-08-30T14:13:00.000-07:00

Have you ever asked yourself why people go on diets? Have you ever asked yourself why you have dieted? I went on my first diet at 13 yo. I was a bit overweight, Twiggy was all the rage (you youngsters will have to Google her name), and I was interested in a gorgeous boy. My girlfriend, Linda, was his girlfriend. She was slender and blond. My mom would not let me dye my hair blond. I felt the only way I could compete with Linda was to lose weight. I started my mission "Win Boyfriend" with great fervor. I lost weight rapidly and this first diet actually was my last. It led to a life and death battle with anorexia nervosa. (It you want to read that story you can find it @ http://www.rebasloannutrition.com/) By the way, I did not win the boyfriend. Come to find out he didn't appreciate my new obsessive-compulsive, anxious and depressed personality that dieting had initiated. Go figure!

Diets and diet products promise that losing weight by using their products and plans will bring to fruition your greatest dreams, fulfill your deepest desires. When we fail at following ridiculous rules about food, eating, exercise, etc. we blame ourselves!

We also diet because our culture promotes dieting, dieting behaviors, and the pursuit of artificially thin bodies as the norm. One of my clients brought in an article from Allure Magazine recently revealing the "secrets to thinness" from fashion insiders. It was absurd. The article sounded like it was ripped from the pages of a "How to Develop an Eating Disorder" manual. She told me she had seen similar suggestions on pro-eating disorder sites.

Diets also promise quick answers to serious problems; like poor self-esteem, spiritual emptiness, and depression. It is so much easier to focus on losing weight, controling food, and executing exercise regimes than to confront other troublesome issues in our lives.

As you ditch dieting, you can really begin the life-long pursuit of true health and wellness in all areas of your life. Remember - this is a process that requires patience. No guilt allowed because, this is the really good news, there are no rules!!

Please share your thoughts!

Making Peace with Exercise

2009-08-01T11:25:00.001-07:00

Do you hate to exercise? Do you obsess about exercise? Do you feel guilty about exercising too much ... or too little? In order to ditch dieting and disordered eating you must make peace with exercise. The first step is to view exercise as "activity". Something your body needs just like food, water and air. It is not about burning calories or completing some eating disorder ordained command. If we all made our living by working in the fields all day, this discussion would not be necessary. Here are some suggestions to help you continue the process of making peace with exercise:

Find something fun to do each day that involves non-stop movement. Walking is just fine.
Don't set rules about how long you need to be active. Just move.
If you use exercise machines ... cover up the "calories burned" info.
Participate in a group activity of some sort. Maybe a dance class.
Think of this movement as a way to nurture your body.
Consider activity as an investment into your current and future health.
Do not focus on activity/exercise as merely a weight management tool.

If you find getting your activity in is becoming burdensome or is in any fashion detracting from your quality of life (like isolating you from friends/family, making you late for work, etc.) you need to step back and reassess your priorities in life. You can thoughtful and deliberate about giving your body activity without being obsessive.

How have you made peace with exercise?

The Scale "god"

2009-07-19T13:28:00.000-07:00

I noticed in the July14, 2009 issue of Tennessean newspaper that the "Shopping Diva" highlighted a super accurate scale that "may make the weekly weigh-in easier"!? The diet industry has lead us to be live that those 3 magic numbers on that hunk of metal is wherein lies our self-worth. The scale is "a" barometer of health, but certainly not a great one. That is it. Nothing more. Many of my clients have bowed down to "the scale god" everyday, multiple times per day in order to determine everything from whether they will go out with friends, to whether they are worthy of consuming the next meal. These are perfectly intelligent, successful, kind and lovely human beings allowing on this inanimate object to rule their lives. If weighing oneself could irradiate obesity, I am quite sure we would not be the fattest nation on earth.
Challene the diet mentality that keeps you in bondage. You are more than a number. Pursue a healthy (not perfect) relatonship with food, eating and activity. You won't need a number to tell you when you have arrived at the "middle ground". I think you will love the location!

"I've Been Bad"

2009-07-13T16:12:00.001-07:00

How many times have you heard someone say "I was so bad last night" when talking about what they ate for dinner? Where does that come from? Food is not a legal or moral issue, yet the diet industry has told us otherwise! Worse yet, we have believed that lie. It is time to challenge that diet attitude that often leads to being trapped in the "all or nothing" cycle of dietary restriction, binge or compulsive eating and then restricting food again. Challenge yourself to remove the words "good" and "bad" from your vocabulary when speaking about food. You will find it harder than you might imagine. But, oh so freeing!

Welcome to The Middle Ground!

2009-07-08T15:29:00.000-07:00

Go to any bookstore and look over the sections dedicated too books about diets and weight loss. Your head will spin. These books are filled with gimmicks, tricks, ridiculous rules and some outright lies. The truth of the matter is that over 90% of people who lose weight by dieting (following dietary restrictions that are not real life) gain the weight back. Ditching dieting will lead to peace of mind, a more balanced relationship with food, eating and weight and better physical health. This is a process. There is no quick fix or magic potions.
Stay tuned to learn more. Visit my web site at www.rebasloannutrition.com for additional articles and helpful links