Healthy Times Online | Healthy Times Newspaper | DEFEATING THE YO-YO DIETING DILEMNA

An American humorist said “Quitting smoking is easy. I’ve done it hundreds of times.”

The same could be said for embarking on a diet; easy to begin (especially after a heavy meal), difficult to maintain.
Being at a body weight and size appropriate to your body structure is associated with increased energy, productivity and self-confidence, looking and feeling more attractive, being sexually more responsive and living longer while being overweight is implicated in heart disease, high blood pressure, diabetes, stroke, depression, fatigue, sleep apnea and snoring. Since the benefits of being slimmer are so pronounced, why can’t the majority of dieters stick to a weight loss regime and what can be done to reduce the dismal pattern of their yo-yo dieting efforts?

To make weight loss permanent, you need a new way of viewing your body; that is, coming to the realization that you owe your body respect and protection. It’s the only one you’ve got and if you aren’t responsible for it, who will be? Following from this view it is important to get a clear picture of first, why you want to lose this extra weight, then detail what, how, how much, and especially under what circumstances you overeat or eat un-healthfully. Following this inventory, detail lifestyle changes in how and why you will eat differently, that you can live with comfortably, and indefinitely.

Do you nibble while watching TV, reading or while working on your PC. Does an argument with a work colleague or partner lead you to chewing out your anger? Do you clean off your children’s plates or your host’s buffet table after a few too many? Are you hesitant to say “no thanks” when offered dessert or a second serving? Is every holiday or business trip an invitation to indulge? Or are you eating out of a need for comfort, warmth, safety, a fear of expressing anger that may lead to uncontrolled rage, or as punishment for not being perfect?

People’s needs to overeat are as varied and unique as people are. Hence keeping a food diary, noting the beliefs and circumstances that result in either you’re overeating or making lousy food choices and then coming up with alternative responses and choices can be immensely helpful in making significant lifestyle changes. Many people think they eat very little until keeping a diary reveals how much they actually consume, while others realize how much they have hidden their anger, resentments, longings for acceptance, comfort or disappointments with themselves by turning to food.

If you have lost weight previously and regained the weight, it will be time well-spent to review how you allowed the weight to return. What was your emotional mind-set’ at the time and what maintained it? What could trip you up in the future? In addition, is this the appropriate time for you to make the necessary lifestyle changes to maintain a lower weight? If you are about to separate, commence divorce proceedings, remarry, change jobs, study for important exams, move house or countries, perhaps waiting until your life is more settled to commence these changes would be most beneficial for your long-term health goals. Set yourself up for success, not failure.

Recently I asked two clients of mine who had reached their goal weight and moved on to other issues, what enabled them to maintain their new food choices. One, who had already gone down a full dress size in a few weeks claimed simply cutting out white foods ( such as potatoes, white rice, pasta, bread and sugared snacks and drinks) had made it far easier than limiting quantities. She feels more energetic, attractive and sexually desirable and as a result is now motivated to join a gym and be more socially active. Being more comfortable with herself motivates her to continue avoiding those starchy foods and most desserts.

The other client stated that being aware of his responsibility for the care of his body made a big difference in his ongoing food choices. Having lost about 25 kilos, he views any excessive deviation from his current (and healthy) lifestyle choices as a warning system that he is not in control of his emotions, and quickly investigates how and what were the causes of his deviation, so to get back on track. He is now brimming with self confidence and is committed to holistic lifestyle changes that include open communication with his wife, working out frequently, leaving the office at a reasonable hour and taking long weekend walks with his family.

Hence the payoffs of choosing healthy, colourful, low starch foods, along with exercise, that support your body in burning off excess pounds, is deeply and continually rewarding. All you need to do is begin!

Dr. Melanie Bryan is a practicing psychologist, hypno-therapist and couples therapist in Hong Kong, with over 20 years experience. She utilizes strategic, systemic and
solution-oriented approaches to helping people resolve obstacles and discover new options for their lives, both personally and professionally. Contact Dr. Bryan on 2575 7707 or visit www.mindmatters.hkfor more information or to book an appointment.


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DEFEATING THE YO-YO DIETING DILEMNA By: Dr. Melanie Bryan An American humorist said “Quitting smoking is easy. I’ve done it hundreds of times.” The same could be said for embarking on a diet; easy to begin (especially after a heavy meal), difficult to maintain. Being at a body weight and size appropriate to your body structure is associated with increased energy, productivity and self-confidence, looking and feeling more attractive, being sexually more responsive and living longer while being overweight is implicated in heart disease, high blood pressure, diabetes, stroke, depression, fatigue, sleep apnea and snoring. Since the benefits of being slimmer are so pronounced, why can’t the majority of dieters stick to a weight loss regime and what can be done to reduce the dismal pattern of their yo-yo dieting efforts? To make weight loss permanent, you need a new way of viewing your body; that is, coming to the realization that you owe your body respect and protection. It’s the only one you’ve got and if you aren’t responsible for it, who will be? Following from this view it is important to get a clear picture of first, why you want to lose this extra weight, then detail what, how, how much, and especially under what circumstances you overeat or eat un-healthfully. Following this inventory, detail lifestyle changes in how and why you will eat differently, that you can live with comfortably, and indefinitely. Do you nibble while watching TV, reading or while working on your PC. Does an argument with a work colleague or partner lead you to chewing out your anger? Do you clean off your children’s plates or your host’s buffet table after a few too many? Are you hesitant to say “no thanks” when offered dessert or a second serving? Is every holiday or business trip an invitation to indulge? Or are you eating out of a need for comfort, warmth, safety, a fear of expressing anger that may lead to uncontrolled rage, or as punishment for not being perfect? People’s needs to overeat are as varied and unique as people are. Hence keeping a food diary, noting the beliefs and circumstances that result in either you’re overeating or making lousy food choices and then coming up with alternative responses and choices can be immensely helpful in making significant lifestyle changes. Many people think they eat very little until keeping a diary reveals how much they actually consume, while others realize how much they have hidden their anger, resentments, longings for acceptance, comfort or disappointments with themselves by turning to food. If you have lost weight previously and regained the weight, it will be time well-spent to review how you allowed the weight to return. What was your emotional mind-set’ at the time and what maintained it? What could trip you up in the future? In addition, is this the appropriate time for you to make the necessary lifestyle changes to maintain a lower weight? If you are about to separate, commence divorce proceedings, remarry, change jobs, study for important exams, move house or countries, perhaps waiting until your life is more settled to commence these changes would be most beneficial for your long-term health goals. Set yourself up for success, not failure. Recently I asked two clients of mine who had reached their goal weight and moved on to other issues, what enabled them to maintain their new food choices. One, who had already gone down a full dress size in a few weeks claimed simply cutting out white foods ( such as potatoes, white rice, pasta, bread and sugared snacks and drinks) had made it far easier than limiting quantities. She feels more energetic, attractive and sexually desirable and as a result is now motivated to join a gym and be more socially active. Being more comfortable with herself motivates her to continue avoiding those starchy foods and most desserts. The other client stated that being aware of his responsibility for the care of his body made a big difference in his ongoing food choices. Having lost about 25 kilos, he views any excessive deviation from his current (and healthy) lifestyle choices as a warning system that he is not in control of his emotions, and quickly investigates how and what were the causes of his deviation, so to get back on track. He is now brimming with self confidence and is committed to holistic lifestyle changes that include open communication with his wife, working out frequently, leaving the office at a reasonable hour and taking long weekend walks with his family. Hence the payoffs of choosing healthy, colourful, low starch foods, along with exercise, that support your body in burning off excess pounds, is deeply and continually rewarding. All you need to do is begin! Dr. Melanie Bryan is a practicing psychologist, hypno-therapist and couples therapist in Hong Kong, with over 20 years experience. She utilizes strategic, systemic and solution-oriented approaches to helping people resolve obstacles and discover new options for their lives, both personally and professionally. Contact Dr. Bryan on 2575 7707 or visit www.mindmatters.hkfor more information or to book an appointment.