As the Spring unfolds around us here in the East (and a mighty long awaited one, I might add), I keep hearing women around me talking about how summer is coming and they need to get in shape or lose some weight to look better in a bathing suit. It makes me sad when the next statement after that is usually about some new diet they are on or some major food group they are eliminating or reducing -- usually flour, sugar, gluten or carbohydrates in general.
Now, some people do indeed have gluten intolerance, wheat and other allergies, or celiac disease and need to avoid some forms of carbohydrate for their health and well-being, but there are more and more people reducing carbohydrates with the goal of weight loss. There is no question that many people eat more grain-based and sugary foods than their body might need. However, the recent fad to lower carbohydrates across the board is reminiscent of the low-fat, no-fat craze in the 80s and 90s that I remember when I started my work in nutrition. (Those of you as old as I am, do you remember Snackwell Cookies? They were fat-free, and we somehow felt like we could eat whole sleeves of them, even though they replaced all the fat with sugar.)
The diet industry is a billion dollar industry, so the diet pushers will not tell you the facts. Research shows that 95% of people who go on a diet will gain all the weight back (and often more) in the end. In fact, studies have shown that going on a diet is actually a predictor for having an increased body weight, particularly if you went on a diet during your child or teen years.
LDet's take a look at why dieting is particularly nasty...
Some physical risks of repeated dieting include:
- Inadequate nutrition
- Decreased metabolism
- Alterations in fat deposition
- Increased risk of cardiac and cardiovascular problems
- Premature aging with weight cycling and nutrient deficiencies
Some psychological risks of repeated dieting include:
- Obsession with weight
- Heightened responsiveness to external food cues
- Decreased enjoyment of food
- Disordered eating patterns
- Disordered lifestyle (excessive or inadequate exercise, social life affected by avoiding certain eating occasions, etc.)
- Increased incidence of eating disorders
- Increased pressure to conform to society's standards of beauty
- Increased sense of failure
- Decreased self-esteem
- Financial burden
So, if dieting doesn't work (remember, the 95% chance you'll gain the weight back is just not good odds), then what is the alternative if you want to feel good in your body at the beach this summer?
First and foremost, remember to view yourself as a whole person (body, mind, and spirit -- not just body) and take care of all of you. See my prior post on body image for more information about loving our amazing, miraculous bodies. Many of my clients have troubled relationships with their bodies and with food, and finding a way to nourish the body with balance and care is a struggle.
So, what is a non-diet way of maintaining a healthy body weight, no matter what body type you were born with?
Non-diet eating involves:
- Listening to what the body needs
- Responding to internal cues of hunger instead of external cues (sight, smell, the power of suggestion) most of the time
- Not turning to food to deal with stress
- Being personally in control of food choices instead of being controlled by the diet prescription
- Realizing that feeling healthy and taking good care of your body will make you more attractive than a diet will
- Abandoning short-term weight loss for long-term and lasting self-confidence, health, and wellness
- Having space for more nourishing pursuits and for what really matters in life
So... you choose. And remember that it's not that you don't have willpower. Don't let the wealthy diet industry convince you of that. You have the power and control and choice to take the best care of your body that you can. It's the dieting that is making you feel like a failure. Restrictive eating is not sustainable. Our bodies and minds protect us against it by making us want to eat. And eat more.
Do your body and spirit a favor and ditch the diet (and maybe even the string bikini that you wore when you were 18 and you swear that you will get into again some day). Respect your body where it's at and help it ease into the healthiest shape that it can be by vowing never to diet again. And if you need help with a troubled relationship with food, my colleagues and I in nutrition therapy would be happy to help you practice tuning in, listening, and respecting that inner wisdom that we all have within us. Most of us used to eat intuitively and according to our bodies' needs when we were young -- until the diet industry and other well-meaning persons told us that they think they know better.
Learn to trust your own inner wisdom again instead.