Weight Management Archives - Clardoon Health

Posted on: September 2, 2024September 2, 2024

Does Weight Stigma Affect Eating Habits?

Have you ever felt the sting of a passing comment about your weight or food choices? It’s a common experience that can trigger a cascade of emotions and behaviours—often leading to short-term relief but potential long-term consequences.

Weight stigma, unfortunately, is pervasive. It affects not only how we feel about ourselves but also how we respond in moments of vulnerability. Whether it’s a snide remark from a stranger or a subtle judgment from a loved one, these encounters can leave lasting impressions.

In a recent study published in the Annals of Behavioral Medicine, researchers delved into the immediate aftermath of weight stigma incidents among 134 participants with BMIs above 25. For 14 days, participants documented any experiences of weight stigma and their subsequent eating behaviours using real-time assessments—a method designed to capture authentic responses without the biases of memory.

Contrary to expectations, participants didn’t consistently eat more immediately after experiencing weight stigma. However, when they did turn to food, they consumed significantly larger quantities—up to 45% more than usual. This finding underscores how weight stigma can influence eating behaviours, leading to potentially unhealthy eating patterns.

Interestingly, the study also highlighted gender differences in responses to weight stigma. While both men and women reported similar intensities of emotional impact from stigma, men were more likely to consume larger portions after these incidents. This sheds light on how societal expectations around body image and food affect individuals regardless of gender.

Key Insights

Recognise Universal Impact: Weight stigma doesn’t discriminate based on gender. It affects everyone, contributing to feelings of shame and influencing behaviours. By acknowledging this universal impact, we can better understand its widespread implications.
Empower with Awareness: One of the most powerful tools against weight stigma is awareness. By recognising and naming the emotions triggered by stigmatising comments, individuals can regain control over their responses. This mindful approach allows for intentional decision-making rather than impulsive reactions.

By fostering a supportive environment that values self-awareness and resilience, we can collectively work towards breaking the cycle of weight stigma. It’s about empowering individuals to respond thoughtfully to adversity, promoting healthier relationships with food and self-image.

As we continue to navigate the complexities of body perception and societal pressures, let’s strive to create spaces where kindness and understanding prevail over judgment and stigma. Together, we can reshape the narrative around weight and wellness, fostering a more inclusive and compassionate world.

References:

Does weight stigma make people eat more?. Precision Nutrition.

Lee KM, Hunger JM, Tomiyama AJ. Weight stigma and health behaviors: evidence from the Eating in America Study. International Journal of Obesity. 2021 May 1;45.

Hunger JM, Montoya AK, Kristienne Edrosolan, Tan J, Hubbard AS, A Janet Tomiyama. Ecological Momentary Assessment of Weight Stigma and Eating Behavior in Everyday Life. Annals of behavioral medicine. 2024 Apr 9.

Posted on: August 26, 2024August 26, 2024

Anthocyanins Explained: Benefits and Sources for Your Diet

Ever wondered about the secret superheroes of nutrition with less-than-appetising names? Enter anthocyanins, the focus of this exploration. Despite sounding more like industrial chemicals than natural pigments, anthocyanins are the compounds that give vibrant foods like blueberries and strawberries their eye-catching colours.

Anthocyanins belong to the flavonoid family, a group of plant-based chemicals that, despite their misleading name, aren’t biological weapons but rather essential molecules that support our health and longevity.

So, beyond their peculiar name, let’s dive into anthocyanins: what they are, where they’re found, and how they can help combat or alleviate metabolic disorders, as revealed by recent research.

Understanding Anthocyanins

Ever wondered how plants protect themselves from the sun’s harmful rays? Anthocyanins act as natural sunscreens, imparting rich red, blue, and purple hues to fruits and vegetables.

The highest concentrations of anthocyanins are found in raspberries, blackberries, cherries, plums, cranberries, pomegranates, and chokeberries. Blueberries and strawberries also boast significant anthocyanin content. Among vegetables, anthocyanins are abundant in eggplant, red cabbage, purple cauliflower, purple carrots, and beets. Starchy sources like purple corn, purple yams/sweet potatoes, purple potatoes, black beans, and red kidney beans are also excellent sources.

Health Benefits of Anthocyanins

According to recent findings, anthocyanins offer promising benefits in addressing metabolic syndrome—a combination of conditions including abdominal obesity, high blood pressure, high blood sugar, and abnormal blood lipids. Left untreated, these conditions can significantly increase the risk of heart disease and type 2 diabetes.

Research suggests that anthocyanins provide a range of cardiovascular and metabolic benefits, including:

- Prevention of arterial plaque formation
- Reduction in blood pressure
- Inhibition of blood clot formation
- Anti-inflammatory properties
- Increase in HDL (high-density lipoprotein) cholesterol levels
- Reduction in LDL (low-density lipoprotein) and total cholesterol levels
- Enhancement of antioxidant capacity

If these benefits sound appealing, here’s where you can find significant anthocyanin concentrations in your diet.

Why Do Anthocyanin Levels Vary?

Similar to humans, foods are products of their environment. Factors like growing conditions, harvest timing, and post-harvest handling can influence the nutrient content of fruits and vegetables. Additionally, the form of the food—whether whole, juiced, powdered, or processed—can affect anthocyanin levels.

Addressing Abdominal Fat

Excess visceral adipose tissue, which accumulates around internal organs, is a known risk factor for metabolic disorders. While animal studies suggest that anthocyanins may help reduce abdominal fat and overall body weight, evidence in humans remains inconclusive. However, observational studies indicate that increased consumption of anthocyanin-rich foods like blueberries and strawberries is associated with less weight gain over time among large study populations.

Key Takeaways

Embrace a Diverse Diet: While anthocyanins offer significant nutritional benefits, remember that a balanced diet should include a variety of nutrient-dense foods, including colourful fruits and vegetables rich in anthocyanins.
Exercise Caution with Supplements: Exercise Caution with Supplements: Unlike essential vitamins and minerals, anthocyanins do not have a recommended daily allowance (RDA) because deficiency is not a concern. While supplements and processed forms of anthocyanin-rich foods exist, whole foods are generally recommended for maximising health benefits. Moreover, when choosing supplements, partner with a supplement brand you can trust.

As research continues to uncover the potential health benefits of anthocyanins, incorporating these colourful nutrients into your diet can contribute to improved overall health and well-being.

If you have specific health concerns or need guidance on incorporating anthocyanin-rich foods into your diet, consider consulting with a nutritionist or healthcare provider. They can provide tailored advice based on your individual health needs and goals.

References:

What anthocyanins can do for metabolic health. Precision Nutrition.

Godyla-Jabłoński, Michaela, Ewa Raczkowska, Anna Jodkowska, Alicja Zofia Kucharska, Tomasz Sozański, and Monika Bronkowska. 2024. “Effects of Anthocyanins on Components of Metabolic Syndrome-A Review.” Nutrients 16 (8).

Manolescu, Bogdan Nicolae, Eliza Oprea, Magdalena Mititelu, Lavinia L. Ruta, and Ileana C. Farcasanu. 2019. “Dietary Anthocyanins and Stroke: A Review of Pharmacokinetic and Pharmacodynamic Studies.” Nutrients 11 (7).

Kristamtini, Kristamtini, and Endang Wisnu Wiranti. n.d. “Total Anthocyanin Content in 18 Black Rice Cultivars.” ResearchGate. Accessed June 13, 2024.

Bertoia, Monica L., Eric B. Rimm, Kenneth J. Mukamal, Frank B. Hu, Walter C. Willett, and Aedín Cassidy. 2016. “Dietary Flavonoid Intake and Weight Maintenance: Three Prospective Cohorts of 124,086 US Men and Women Followed for up to 24 Years.” BMJ 352 (January): i17.

Posted on: August 19, 2024August 21, 2024

Screen Time and Eating Habits: Is There a Connection?

Let’s face reality: In today’s digital world, it’s not uncommon to find ourselves engrossed in screens while enjoying a meal. Whether it’s catching up on social media over breakfast or streaming a show during dinner, many of us multitask with devices instead of focusing solely on our food. Ideally, we’d pay attention to the flavours, textures, and our body’s cues of hunger and satiety. This mindful approach can help us avoid pitfalls like overeating and emotional eating. However, the reality often sees screens pulling our attention away from the dining experience.

If mindful eating can combat emotional and overeating, could screen time—which often distracts from mindfulness—actually make these eating issues worse? That’s precisely what a recent Chinese study, published in Appetite, aimed to uncover.

Study Methodology

Researchers surveyed 800 participants, evenly split between genders, about their:

- Frequency of screen use during meals (phones, computers, TVs)
- Level of mindfulness (ability to focus on the present moment)
- Intuitive eating habits (eating in response to body cues)
- Presence of eating issues (assessed through a screening tool for disorders like binge eating and anorexia)

Key Findings

The results aligned with expectations:

- Higher screen use correlated with lower mindfulness and intuitive eating scores.
- Participants who frequently used screens while eating were more likely to score higher on the eating disorder screening.

Interestingly, the study revealed a mutual influence between mindfulness and intuitive eating. Lower mindfulness scores were associated with lower intuitive eating scores, suggesting that being present at the moment is essential for eating in tune with bodily cues.

Researchers speculated that screen content might also influence eating behaviours. Highly emotive content, like stressful dramas or intense online discussions, could potentially escalate emotional eating compared to lighter, less engaging content.

What’s In It For You?

Mindful Eating and Screens: A Discordant Pair: While completely eliminating screens during meals may not be feasible for everyone, it could be beneficial for those struggling with overeating or emotional eating. Minimising distractions allows individuals to reconnect with internal cues—physical sensations, thoughts, and emotions—that foster self-awareness and healthier eating patterns over time.
Enhancing Mindfulness and Intuitive Eating: The study highlights the synergy between mindfulness and intuitive eating. Combining these practices enhances their individual effectiveness:
- - Mindfulness helps individuals observe bodily sensations and emotional triggers.
  - Intuitive eating encourages responding to these cues with nourishing food choices.
By mindfully tuning into how our bodies feel and intuitively choosing foods that satisfy our needs, individuals can cultivate a balanced approach to eating that promotes overall well-being.

As we navigate the digital age, understanding the impact of screen time on eating habits becomes crucial. While screens are a part of modern life, their presence during meals may undermine mindful eating practices. For those aiming to improve their relationship with food, reducing screen time during meals could be a valuable step towards fostering healthier eating behaviours and greater self-awareness.

References:

Is it bad to eat while using your phone?. Precision Nutrition.

He J, Wang Z, Fu Y, Wang Y, Yi S, Ji F, et al. Associations between screen use while eating and eating disorder symptomatology: Exploring the roles of mindfulness and intuitive eating. Appetite. 2024 Jun 1;197:107320–0.

Posted on: July 22, 2024July 24, 2024

Aiming for Muscle Gain? Here’s What You Need to Know

A recent study embarked on a mission to answer an oddly specific question: How many peanuts should one consume to pack on size? While the query may seem comical at first glance, the study’s findings shed light on the intricate relationship between dietary choices, weight gain, and muscle growth. Join us as we dissect the nuances of this study and uncover its implications for nutritional coaching.

Contrary to conventional research paradigms favouring high-carb foods for weight gain experiments, this study ventured into uncharted territory by pitting peanuts against carbohydrates as vehicles for achieving a 500-Calorie surplus. Over a span of 10 weeks, participants were tasked with integrating these energy-dense snacks into their daily regimen while undergoing supervised full-body workouts thrice weekly.

Key Study Highlights

Unveiling Lean Mass Gains: Among the 32 experienced lifters enrolled in the study, an average weight gain of 2.2 kg (4.8 pounds) was observed following the 10-week intervention. Notably, approximately 70 percent of this gain comprised lean body mass—a noteworthy revelation in the realm of weight-gain research.
Peanuts vs. Carbs: Surprisingly, participants consuming peanuts exhibited a modest weight gain compared to their carb-consuming counterparts, despite both groups falling short of the targeted 500-Calorie surplus. This intriguing discrepancy prompts further exploration into the satiating effects and metabolic dynamics of peanuts versus carbohydrates.

Unravelling the Nutritional Paradox

Nourishing Insights: Peanuts, though technically legumes, share nutritional similarities with nuts. Recent studies suggest that diets enriched with nuts or peanuts may not lead to weight gain or increased waist circumference. The satiating properties of peanuts, coupled with potential nutrient bioavailability factors, offer compelling insights into their role in moderating calorie intake.
Strategic Carbohydrate Inclusion: For individuals striving to gain weight, particularly “hard gainers” in the athletic realm, strategic carbohydrate inclusion may prove beneficial. While protein remains essential for muscle growth and recovery, carbohydrates offer a readily available energy source with minimal thermic effects, facilitating weight gain without compromising satiety.

Empowering Nutritional Strategies

Precision in Snacking: Tailoring snack choices to individual goals and preferences is paramount in achieving optimal weight gain outcomes. Whether opting for protein-rich peanuts or energy-dense carbohydrates, aligning snack choices with overall dietary strategies is key to maximising progress and minimising metabolic trade-offs.
Holistic Approaches: Integrating nutritional insights with holistic approaches can empower us to navigate the complexities of dietary choices with confidence and clarity. By fostering a nuanced understanding of nutrient interactions and metabolic responses, we can be guided towards sustainable, evidence-based dietary practices.

In the ever-evolving landscape of nutritional science, embracing the enigma of the peanut paradox offers a gateway to deeper insights into weight gain strategies and metabolic dynamics. By harnessing the power of evidence-based research, we embark on a journey of discovery, empowerment, and transformative growth in pursuit of optimal health and well-being. Are you ready to take charge of your health, fuel your body wisely, and unlock your fullest potential? The path to a healthier, more vibrant life begins with the choices you make today!

References:

Sanchez AD, Reynolds JC, Marinik EL, Kolb RD, Lozano AJ, Davy BM, et al. A Randomized Trial of Healthy Weight Gain in Athletic Individuals. Med Sci Sports Exerc. 2024 Mar 25.

Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis. Nutrients. 2021 Jun 30;13(7).

Posted on: July 15, 2024May 29, 2024

Adherence vs. Quality: Which Is More Crucial for Weight Loss?

In the world of nutrition, a perennial question looms large: Should you adhere strictly to your chosen diet, or should you prioritise consistently making good food choices, even if it means deviating from your prescribed plan? While the ideal scenario entails both high adherence and high quality, the reality often presents a dilemma without a clear-cut answer. Shedding light on this dilemma is a recent study conducted by researchers at Stanford University, which explores the nuanced interplay between diet adherence, food quality, and their collective impact on weight loss and overall health outcomes.

The study serves as a secondary analysis of the DIETFITS trial—a comprehensive investigation into the efficacy of low-carb versus low-fat diets in facilitating weight loss. Through meticulous assessments and coaching, participants were guided in adhering to their assigned dietary regimen over a 12-month period. Following the conclusion of the trial, researchers scrutinised the participants’ dietary records to evaluate adherence and quality metrics and their subsequent effects on weight loss and health markers.

What the Study Found Out

Adherence Trumps Quality for Weight Loss

The study’s findings underscore the paramount importance of diet adherence in facilitating weight loss. Participants demonstrating high adherence to their assigned diet, irrespective of its quality, exhibited the most significant reductions in calorie intake and body mass index (BMI). Notably, the low-quality, high-adherence subgroups demonstrated noteworthy improvements in blood pressure and macronutrient composition, underscoring the pivotal role of adherence in driving tangible health outcomes.

Quality Remains a Cornerstone of Optimal Health

While adherence emerges as the primary driver of weight loss, diet quality remains an indispensable determinant of overall health. Participants adhering to high-quality diets garnered distinct health benefits, including improvements in fasting insulin levels and reductions in blood pressure. These findings underscore the intrinsic value of prioritising nutrient-dense, minimally processed foods, irrespective of dietary adherence.

Key Takeaways

Balancing Adherence and Quality: Fostering a nuanced understanding of the interplay between diet adherence and quality is essential. While adherence serves as a cornerstone of weight loss, emphasising the importance of high-quality, nutrient-dense foods is paramount for optimising overall health and well-being.
Tailoring Dietary Strategies: Acknowledging your unique preferences and lifestyle factors is crucial in tailoring dietary strategies that balance adherence and quality. Adopting flexible, sustainable approaches to nutrition while prioritising whole, minimally processed foods can foster long-term adherence and promote lasting health outcomes.

In navigating the complex landscape of dietary choices, embracing a multifaceted approach that integrates adherence and quality is paramount. Be empowered to make informed decisions that align with your individual goals and values and pave the way for sustainable, transformative changes that transcend the confines of a prescribed diet.

References:

Hauser ME, Hartle JC, Landry MJ, Fielding-Singh P, Shih CW, Qin F, et al. Association of dietary adherence and dietary quality with weight loss success among those following low-carbohydrate and low-fat diets: a secondary analysis of the DIETFITS randomized clinical trial. Am J Clin Nutr. 2024 Jan;119(1):174–84.

Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667–79.

Htet MK, Fahmida U, Do TT, Dibley MJ, Ferguson E. The Use of Tablet-Based Multiple-Pass 24-Hour Dietary Recall Application (MP24Diet) to Collect Dietary Intake of Children under Two Years Old in the Prospective Cohort Study in Indonesia. Nutrients. 2019 Nov 27;11(12).

Asghari G, Mirmiran P, Yuzbashian E, Azizi F. A systematic review of diet quality indices in relation to obesity. Br J Nutr. 2017 Apr;117(8):1055–65.

Posted on: June 17, 2024June 20, 2024

The Dynamics of Fasting: Understanding its Effects on the Body

“Fasting” — a practice observed for centuries, yet still shrouded in mystery and intrigue. People fast for a myriad of reasons: health, weight management, religious observance, or even as a political statement. But what happens to our bodies during a fast? And what can we learn from the physiological responses to complete calorie restriction?

A groundbreaking study, conducted by researchers from universities across Germany, Denmark, Norway, and the UK, delves deep into the effects of fasting on the human body. By subjecting 12 healthy volunteers to a seven-day water-only fast, the study offers unprecedented insights into the physiological changes that occur during prolonged calorie restriction.

The study recruited 12 volunteers—seven males and five females—with an average age of 28 and a body mass index (BMI) of 25.4. Through daily blood draws, researchers meticulously tracked nearly 3,000 individual proteins to monitor the body’s response to complete fasting.

Key Findings: Navigating the Journey of Fasting

During the Fast

Participants transitioned from glucose to fat metabolism within 48 to 72 hours, with ketogenesis increasing throughout the fast.
Notable changes in protein levels occurred, reflecting adaptations to the fasting state, such as heightened hunger signalling and increased protein breakdown.
Urinary nitrogen levels decreased towards the end of the fast, indicating the body’s shift towards protein preservation as a survival strategy.

After Seven Days of Fasting

Participants experienced an average weight loss of 5.7 kg, with the majority attributed to lean mass loss.
Notably, Extracellular Matrix (ECM) proteins protecting the brain’s neurons and synapses were preserved, highlighting the body’s prioritisation of vital functions during fasting.

After Three Days of Refeeding

Approximately 80% of lost lean mass was regained within 72 hours, demonstrating the body’s remarkable resilience and adaptive capacity.
Participants also exhibited a slight reduction in body fat percentage, suggesting ongoing metabolic changes post-fasting.

What’s In It For You?

Distinguishing Complete Fasting from Intermittent Fasting: While intermittent fasting has gained popularity for its purported health benefits, complete fasting entails unique physiological responses. Understanding the nuances of different fasting protocols is essential for informed decision-making regarding dietary interventions.
Recognising Individual Variability: Despite consistent trends observed at the group level, individual responses to fasting can vary significantly. Factors such as genetic predispositions and metabolic flexibility influence how individuals tolerate and adapt to prolonged calorie restriction.
Safety and Considerations for Long-Term Health: While a seven-day fast may be deemed safe under controlled conditions, its practical implications for long-term health and sustainability warrant careful consideration. Balancing potential benefits with potential risks is crucial when exploring fasting as a dietary strategy.

As we unravel the complexities of fasting, it’s essential to adopt a holistic perspective on health and well-being. While fasting may offer certain benefits, it is but one component of a comprehensive lifestyle approach. Prioritising nutritious eating, regular physical activity, and adequate rest remains fundamental for promoting optimal health and vitality.

In our journey to exploring the intricacies of fasting and its impact on human physiology, let’s approach it with curiosity, mindfulness, and a commitment to holistic wellness.

References:

Pietzner M, Uluvar B, Kolnes KJ, Jeppesen PB, Frivold SV, Skattebo Ø, et al. Systemic proteome adaptions to 7-day complete caloric restriction in humans. Nat Metab. 2024 Mar 1.

Wilhelmi de Toledo F, Grundler F, Goutzourelas N, Tekos F, Vassi E, Mesnage R, et al. Influence of Long-Term Fasting on Blood Redox Status in Humans. Antioxidants (Basel). 2020 Jun 6;9(6).

Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Clinical application of intermittent fasting for weight loss: progress and future directions. Nat Rev Endocrinol. 2022 May;18(5):309–21.

Ogłodek E, Pilis Prof W. Is Water-Only Fasting Safe? Glob Adv Health Med. 2021 Aug 5;10:21649561211031178.

Posted on: May 20, 2024May 21, 2024

The Power of Self-Compassion

When it comes to sticking to a diet, we’ve all experienced those moments of slipping up – perhaps indulging in an unplanned treat or deviating from our meal plan. These instances can often leave us feeling guilty and frustrated, questioning our willpower and dedication. However, recent research suggests that practising self-compassion could be the key to overcoming these setbacks and staying on track with our weight loss goals.

Understanding Dietary Lapses

A recent study involving individuals striving to lose weight examined how they responded emotionally to dietary slip-ups, known as “dietary lapses.” These lapses, triggered by factors like hunger and stress, not only hinder progress but also lead to negative feelings such as guilt and shame, which can derail our efforts.

The study further delved into three core aspects of self-compassion:

Mindfulness: Being aware of our thoughts and feelings without judgment.
Common Humanity: Recognising that we’re not alone in facing challenges, fostering a sense of connection.
Self-Kindness: Treating ourselves with kindness and understanding, especially during tough times

Key Findings

The research revealed that all elements of self-compassion were linked to reduced negativity following dietary lapses. However, showing ourselves kindness emerged as particularly beneficial, helping us regain a sense of control and resilience. By practising self-kindness, we can bounce back from setbacks and continue our weight loss journey with renewed determination.

Practical Insights for Everyday Life

Normalising Dietary Lapses: Understanding that slip-ups are a normal part of any weight loss journey can alleviate feelings of failure. Realising that everyone faces challenges on their path to better health fosters a more compassionate attitude towards ourselves and others.

Embracing Self-Kindness: Responding to dietary slip-ups with self-compassion, particularly self-kindness, empowers us to move forward without self-criticism. By being gentle with ourselves and treating mistakes as learning opportunities, we can overcome setbacks more effectively.

Distinguishing Compassion from Complacency: Practising self-compassion doesn’t mean giving up on our goals or becoming complacent. Instead, it helps us accept setbacks without losing sight of our long-term aspirations. By cultivating resilience and self-acceptance, we can stay committed to our health journey while navigating the ups and downs along the way.

In the journey towards weight loss and healthier eating habits, self-compassion emerges as a valuable tool for managing setbacks and maintaining motivation. By embracing self-kindness and recognising our shared human experience, we can cultivate a mindset that supports our well-being and resilience. Let self-compassion guide you towards a healthier, happier lifestyle, one step at a time.

References:

Hagerman CJ, Ehmann MM, Taylor LC, Forman EM. The role of self-compassion and its individual components in adaptive responses to dietary lapses. Appetite. 2023 Nov 1;190:107009–9.

Posted on: April 29, 2024May 1, 2024

From Struggle to Success: Navigating the 3 Stages of Weight Cycling

Have you ever found yourself caught in a frustrating cycle of losing weight, only to regain it shortly after? You’re not alone. Weight cycling, often known as “yo-yo dieting,” can take a toll not just on your body, but also on your mental well-being. Recent research sheds light on why people get stuck in this cycle and how they can break free from it. Let’s explore the findings of the study and uncover the three-stage journey of weight cycling.

Understanding the Cycle

Stage One: Entering the Cycle

For many individuals, the journey into weight cycling begins with societal pressures and experiences of weight stigma. Whether it’s comparing oneself to unrealistic standards on social media or facing hurtful comments from peers and family members, feelings of self-doubt and insecurity often arise early on.

Stage Two: Undergoing the Cycle

As individuals internalise these external pressures, their behaviours around food and exercise start to change. Eating habits may become more restrictive, and exercise may be seen primarily as a means to burn calories rather than for enjoyment. Despite efforts to lose weight, feelings of self-criticism and guilt often persist, especially when weight is regained.

Stage Three: Challenging the Cycle

Breaking free from the weight cycling cycle requires a shift in mindset. Some individuals find success by rejecting strict diets and reframing exercise as a form of self-care rather than punishment. However, overcoming negative thoughts about weight and body image can be an ongoing challenge, requiring self-awareness and resilience.

If you’re facing challenges with the weight cycle or if you’re aware of someone who might be, here are some important points to bear in mind:

Create a Safe Space: Avoid assuming that all individuals want to lose weight and be mindful of the language used to discuss weight-related topics. Creating a supportive and non-judgmental environment is crucial for building trust and promoting open communication.
Mindful Communication: Language matters. Hence, we should use language that empowers individuals and avoids body-shaming or triggering statements. Open-ended questions and positive reinforcement can help individuals feel understood and supported in their journey.
Focus on Well-being: By focusing on overall well-being rather than a number on the scale, you can foster a healthier relationship with food and exercise. Emphasising self-care, enjoyment, and balance can also help you break free from the cycle of weight cycling and embrace a more holistic approach to health.

Weight cycling is a complex phenomenon with deep-rooted psychological and societal factors. By understanding the stages of the cycle and adopting a compassionate approach, you can work towards breaking free from harmful patterns and embracing a more positive relationship with your body. It’s time to shift the conversation from weight loss to holistic well-being, empowering individuals to live healthier, happier lives.

References:

Tylka TL, Annunziato RA, Burgard D, Daníelsdóttir S, Shuman E, Davis C, et al. The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritizing well-being over weight loss. J Obes. 2014 Jul 23;2014:983495.

Romo L, Earl S, Mueller KA, Obiol M. A Qualitative Model of Weight Cycling. Qual Health Res. 2024 Jan 25;10497323231221666.:

Posted on: February 26, 2024January 31, 2024

A Closer Look at the Link Between Body Image and Eating Habits

Let’s talk real for a moment. Ever feel like your body is constantly under a magnifying glass, and the standards set for beauty seem like an impossible feat? You’re not alone. In fact, being dissatisfied with your body is more common than being content with it. It’s like an uninvited guest in our minds, fueled by societal norms and internalised beauty standards.

So, here’s the scoop. Scientists at Kenyon College have delved into the world of body image, and it’s a rollercoaster of thoughts and emotions. Many of us carry an idealised image of what an “attractive” body should look like – slim for women, muscular for men. But here’s the kicker – we struggle to see ourselves measuring up, regardless of our actual appearance.

If this sounds like a familiar script of body image blues, you’re spot on. And while having some body image concerns is normal, it becomes a big deal when it starts playing a leading role in your thoughts, pushing you towards disordered eating behaviours. Enter a recent study published in Appetite that aimed to uncover the specific body image concerns that might lead to full-blown eating disorders. Let’s dive into the findings.

The Body Image Detective: Unmasking the Concerns

The researchers examined various behaviours and thought patterns related to body image concerns. From constant body checking to avoiding mirrors and fearing negative appearance evaluations, they uncovered the intricate dance between our perceptions and actions.

What the Study Unveiled

Gender Disparities: Brace yourself – women were found to be way more likely to grapple with negative body image than men. Media and societal norms often spotlight women’s bodies, setting an unrealistic standard that many find challenging to embrace.
Link Between Concerns and Behaviours: The study linked higher levels of body image concerns to increased disordered eating behaviours. In simpler terms, the more negative a person’s body image, the more likely they were to engage in behaviours like food restriction, bingeing, and purging.

Insights for a Brighter Path

Empathy for Women: Ladies, society often bombards you with specific ideals of beauty. It’s crucial to acknowledge that these standards can impact how you feel about your body, influencing your choices in eating, exercise, and lifestyle habits. Remember, it’s okay not to conform to unrealistic expectations.
Watch for Warning Signs: If someone seems to be struggling with negative body image, keep an eye out for potential disordered eating habits lurking nearby. The mind and body are deeply interconnected, and addressing these concerns early on can make a significant difference.
Beyond Appearances: A person’s body size doesn’t necessarily reflect how they feel about it. Don’t assume someone with a higher BMI dislikes their body, or that those with seemingly “ideal” shapes are content. Listen actively, without judgment, as everyone’s journey with body image is unique.

Remember, the intricacies of body image, disordered eating, and overall health are deeply personal and don’t adhere to a specific “look.” It’s about understanding what’s going on inside, fostering a compassionate approach towards ourselves and others. Let’s break free from the chains of unrealistic standards and embark on a journey of self-love and acceptance. You’ve got this!

References:

https://www.routledge.com/The-Prevention-of-Eating-Problems-and-Eating-Disorders-Theories-Research/Levine-Smolak/p/book/9781138225107

https://www.sciencedirect.com/science/article/pii/S0195666323025448?via%3Dihub

Posted on: February 12, 2024February 12, 2024

Navigating the Weight Journey: What’s Inside Really Matters

Let’s talk about something we’ve all faced at some point – weight bias. You know, those moments when we feel judged for not fitting into society’s so-called “ideal weight.” But here’s the twist – it’s not just an external thing. A recent study from Canada showed that this bias can also come from within ourselves, affecting our own perceptions and judgments. Let’s unpack what this means and how we can adopt a more positive and inclusive perspective.

The study found a strong link between higher body mass index (BMI) and what they call “weight bias internalisation.” Translation? If you’ve ever found yourself unfairly judging your own or others’ bodies based on weight, you’re not alone. The study also highlighted that women tend to feel this internalised bias more intensely, probably because of the unrealistic body standards society often throws at them.

What’s interesting is how participants in the study pointed fingers at behaviours like overeating, lack of exercise, and high-fat diets as the main culprits behind being overweight. On the flip side, factors like hormones and metabolism got less blame.

Key Insights

Understanding Weight Beyond the Basics: Let’s broaden our view on weight. It’s not just about what we eat or how much we move. There’s a whole system of factors – physical, psychological, social, and environmental – at play.
Being Kind to Yourself: Feeling down about your weight is tough, and this study shows it can even lead to mental health struggles. The key is to shift our focus. Instead of blaming ourselves, let’s explore a more positive and holistic view of health. It’s not just about what we eat; it’s about how we feel, sleep, and navigate our lives.
Your Health is a Puzzle, Not a Puzzle Piece: Ever thought about how sleep, emotions, work-life balance, relationships, genetics, and where you live might influence your health? They’re all interconnected. By seeing the bigger picture, we can transform our mindset and discover new ways to achieve our health goals.

So, what’s the takeaway? Weight bias is a thing, and it’s not just external. By understanding that weight is a complex interplay of various factors, we can be kinder to ourselves and others. It’s not just about the food we eat or the exercise we do; it’s about embracing a holistic view of health. Your journey is unique, and there’s more to it than meets the eye – or the scale.

References:

https://www.nature.com/articles/s41366-021-00860-z

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16454-5