Intrinsically we know that the mind and body are connected. We have gut reactions to perceived dangers, headaches brought on by worry, or a smile emerges when we have a happy thought.
I’ve often seen clients who were desperate to lose weight, also trapped in a pervasive thought pattern. They do not always consider that the weight gained over a long period of time, also requires an adequate period for the loss to occur.
Sadly, this is why some people seek extreme plans which deal with the physical weight loss, but not necessarily the cognitive change that is needed.
As a Nutritionist, unpacking this for clients has really helped them to progress with their health, and especially to manage their weight.
The challenge of losing weight
Losing weight is not always a linear process achieved from simply doing more activity and eating less. That sometimes works, but usually there are several steps involved.
One requires the body to metabolise excess nutrients that are stored in the liver, muscle tissue, or adipose fat cells throughout the body. And the body has to adapt its mechanism for fuel usage. This takes time.
The bigger challenge however, can be in maintaining a plan and changing food habits, or sometimes navigating meals with well-meaning family and friends who want to treat and entice because that is their love language.
In addition, quick, accessible ultra-processed, heavy carbohydrate and fat laden foods are everywhere and can be challenging to resist.
Photo by Tima Miroshnichenko
Overcoming cravings
Some of the hardest things to deal with can be the physical symptoms of hunger and food cravings but also the loss of eating something that was once a favourite. That’s why ‘diets’ often rob people not only of nutrients, but also of the enjoyment that food brings.
It’s important to understand that hunger comes in waves signalling that the body is running low on the quickest available energy source. It does not however mean that stores are depleted. Having a drink can sometimes curb hunger pangs as gastric cells are broadened. It’s also helpful to have some healthy food choices on hand, like cut apples or carrots in the fridge.
Beyond willpower
All too often I see people relying on willpower to achieve their weight loss goals, but willpower wains. A more robust approach is to have a strategy. This means having a plan of what actions you’ll take, when and how often.
Re-language
Clients often say ‘I was bad or naughty’ when referring to something that they ate, and often regretted. But this type of language is not always helpful.
As adults we make choices. Taking ownership and understanding, that what you choose to eat (however helpful or unhelpful) can be a key to positively rewiring your association with food. Instead of labelling something as ‘bad’, think of it as not being helpful and next time make another choice.
Photo by Atlantic Ambience
Losing weight can be challenging, but with kindness & a slow steady mindful approach, it can be achieved.
Main – Photo by Beyzaa Yurtkuran
About the Author: Felicia Jones
