Dieting

We all suspect they don’t work. Research backs up our suspicion. In fact, it’s worse than that: the research suggests that dieting makes us gain weight! It has been shown that dieting (defined as the intentional self-deprivation) sets in motion automatic psychological and physiological factors that trigger over-eating. More specifically, it seems that depriving ourselves leads to a loss of the internal hunger/fullness signals that are necessary for normal eating. In addition, when we reduce our calorie intake our metabolism is lowered (which means that less calories are burned).

Evolution has predisposed us to prefer food with high fat and sugar content  -notice how you never crave a carrot in the same way you crave chocolate or chips? This is because throughout history there have been periods with the availability of food where we needed to gain weight so that we had reserves to withstand the periods of scarcity that inevitably followed. Of course the problem with modern society is that we’re left with a taste shaped by evolution (i.e., things that are sweet and fatty) but no periods of scarcity – the shops are open all the time.

So, given what we’re up against should we just throw in the towel and let ourselves go?

No.

What we need to do is to change our relationship with food (and this, incidentally, is something most people could benefit from whether they are overweight or not).

Here are a few interesting points from some of the latest on eating:

• Attuned eating, which is the term that is being used to distinguish it from dieting, is about teaching people to get back in touch with the signals we all have (but some have lost with dieting) of when, what and how much to eat.
• You use the body as a guide to determine what to eat and to tell you when you’re full.
• The goal is to establish an anxiety- and guilt-free relationship with food and to learn to eat with a non-judgmental attitude.
• No food is considered “good” or “bad” or “forbidden”. Instead you choose from a wide variety of foods (including the occasional muffin or chocolate cake).
• You learn to recognise when you eat for reasons other than physical hunger (e.g., when you’re overwhelmed, tired, anxious, sad, bored).

If this sounds like mindfulness to you you’re absolutely right. It really is about being present:

• with our bodies so that we can read the cues for hunger and fullness
• with our food so that we can enjoy it
• with our feelings so that we know when they lead us to overeat

So, go ahead and have that double-chocolate fudge cake with cream and ice cream worth 800 calories. But for God’s sake – be around for it!