Your brain is sometimes one of the biggest obstacles to your desire to Losing weight. What you eat, what you feel, the way you react … all of this influences your overall weight loss or weight loss. Here’s how your mind rules your body – and how to fix it.
To lose weight, be positive
Always seeing “the glass is half empty” can negatively impact your heart, but it can also lead to poor eating habits and keep you from losing weight, says dietitian Kaleigh McMordie. Diet advertising is particularly effective in harnessing the negative thinking many people develop about food, says the dietician.
“The whole diet industry is built around this guilt people have with their bodies and with themselves for believing they have to spend astronomical sums on a diet that doesn’t work,” says Kaleigh McMordie. When the diet fails, they feel worse and the cycle continues. People usually blame themselves for being overweight when, in reality, it is the diet that fails, not the individual. Until people break with this dieting mindset, it’s hard to appreciate their bodies for what they are, no matter how small they are. “
Anxiety feeds your hunger and keeps you from losing weight
Do you have an important presentation to make or a difficult conversation with someone else? If you haven’t got your anxiety under control, you might very well catch yourself helping yourself to a second (and even a third) serving of that delicious dish or your favorite snack.
Often defined as “food stress,” this type of behavior is caused by anxiety and can be damaging to your health if left untreated – in addition to causing your weight to rise or fall. “Anxiety can take a heavy toll on a diet,” says Kaleigh McMordie. It manifests itself differently from person to person, causing some to control what they eat down to the smallest gram and others to eat way too much, or by cutting their appetite altogether. “
Depression makes you eat and it is harder to lose weight
The thought patterns that lead to overeating are subtle, but there is no doubt that depression provides a natural pathway for eating disorders. An analysis of depression and obesity published in the Archives of General Psychiatry found that mood disorders are inseparable from Losing weight.
Keith Ayoob, dietitian and assistant professor at Albert Einstein College of Medicine, explains that depression dramatically alters our perception of food. Depressive feelings can manifest in people who indulge in eating orgies or who are on purpose, but the key to recovery here is to tackle the signs of depression head-on. “Understanding what’s going on and looking for the right help is essential so you don’t let depression affect your health and your weight,” he concludes.
Stress sabotages your weight loss goals
Life is crazy, and when you’re watching for even the fewest calories, forcing yourself to hit the gym or resisting your 11 am cravings can make you stress even more. And a stressed brain may well subtly sabotage your efforts.
“When a person feels uncomfortable with their body or their eating habits,” observes Kaleigh McMordie, “sometimes they set unreasonable restrictions on the type and amount of food they can eat.
The body is designed for survival. It ignores that you are intentionally refraining from eating, just that it is short of food, so it automatically slows down, metabolism included, in order to conserve the energy it needs to survive. This biological process also causes a primal desire to eat more in order to survive, which subconsciously leads people to overeat and become obsessed with food. ”
When you diet, your brain protects your fat
There are many myths surrounding weight loss, but one thing is absolutely certain though: the brain hates dieting. In a new study published in the electronic magazine eLife, researchers have found that certain brain cells actively prevent the body from burning fat when food is scarce.
They theorize that this strategy dates back to the days when our ancestors had to survive famines; nowadays, it simply means that the lack of food sets in motion mechanisms in our body to save fat. “Our results suggest that we have in the brain a group of neurons that coordinate the mechanisms of appetite and energy expenditure and that these neurons would be able to activate or deactivate the switch that allows to burn or to save calories depending on what is available in their environment, ”explains project director Clémence Blouet, from the Metabolic Research Laboratory at Cambridge University, England, in a press release. ) from Science Daily. If food is available, they feed us. If it is rare, they put the body in economy mode and prevent it from burning fat. “
You are prone to criticism
When you eat a fatty cheese burger, do you find that it has a positive or negative connotation? How about a simple salad without any garnish? As we age and place a different value on the things we eat, we unwittingly (and often unreasonably) begin to categorize them.
Kaleigh McMordie believes removing the “good” or “bad” label from these foods will help refocus your goals. “Food is neither good nor bad, eating is neither white nor black. The moment you refuse to give food any moral value, it loses its power over you, ”she says.
You deny yourself any pleasure
Part of the difficulty in losing weight is the foods you choose to achieve it. If you pick up an apple because it’s good for you, but it makes you feel sick to your stomach, why not take the effort to peel a mango and it will happier you to eat.
Kaleigh McMordie suggests looking at eating as an experience rather than a necessity. What she means is that by taking the time to think about what you actually want to eat and making it a thoughtful experience, you are giving yourself the opportunity to confirm and affirm your desire for food. health that you want to prepare and eat, which makes you happier at mealtime.
You don’t ask why
Before putting a cookie in your mouth, Kaleigh McMordie advises you to ask yourself why you are doing it. Do you really want to eat? Or is it something else? Ask yourself if this is really food you need. Often times when they eat without hunger, it’s more emotional comfort that people really need.
It’s okay to eat for emotional reasons, like a birthday cake at a party, but you need to be able to recognize these signs and decide if it’s the eating you really want or not. something would fill you better, ”she said.
Bet on gratitude
Gratitude to others can improve your health in a thousand ways, but it is difficult to feel gratitude to yourself. When you’re binge eating and guilt overwhelms you, dietitian Adina Pearson suggests adopting a more accommodating attitude. “Don’t you find it remarkable that our brains struggle to keep us alive? she says.
It is therefore quite natural that if we create a food shortage, our biological mechanisms shift into high gear in order to conserve our energy and push us to go for foods that are very high in calories – or at least foods that we have banned.
of our diet. So what if we just stopped driving ourselves crazy with our diets and decided to listen to our bodies and work with our appetites rather than fight it? I think people would be much happier with bodies of varying shapes and sizes that they could manage to maintain at a more stable and healthier weight. “
You are too proud to go for help
Do you find all of this difficult to follow? Do not hesitate to consult a professional who can help you overcome anything that may hinder your progress. “Breaking the mental cycle of food fear deprivation takes time and practice. A dietitian who specializes in intuitive eating and the non-private approach can help you on this journey, ”concludes Kaleigh McMordie.