I was watching some show on television with my parents and
for the next half an hour, there were incessant comments from my parents on how
thin she was or if the other person is fat and hence will have problems in
performing. Why do we carry such negative images based on body weight? Even the
recent controversy of how the winner of biggest loser is looking gaunt after
quickly dropping so much weight. Is it even healthy to lose weight so quickly?
Media influences our thought processes and promotes the
ideal image. Everyday you will see countless number of articles on how to eat
right, how to exercise a list of do’s and dont’s. Right from news articles to celebrity endorsements
to dieticians answering queries on print media to hosting shows. Many of times
if you look at the content is based on some google search and at times
contradictory what was promoted few days ago.
Many lifestyle magazines also define how actors or eminent media
personalities look with public criticism of body types and appearance.
How frequently do we encounter people socially and the first
comment is how much you lost weight and or gained? Or how often we wonder that
we are doing everything right but unable to lose weight? And get depressed over
our body image. This makes us approach various diet fads, dieticians, weight
loss clinics to achieve and maintain a celebrity look.
A fad diet is a diet plan that promises drastic weight loss
over a short period of time. These are short term, quick fix approach to weight
loss. They may help in delivering results but can actually be harmful in the
long term.
A dietician or nutrition convinces you to follow a diet
using scientific jargon, references, their experience with successful cases
(what about where it did not work?), creating a diet chart and exercise
schedule for you should do or not do without even knowing you as a person.
Basically creating a control over your life in a situation where you already
feel pressured to look in a certain way (and even weigh). You need to keep in
mind the following when you consult a dietician. And do not enroll in any
programmme till you are not convinced about the efficacy or whether it works
for you (well most dieticians ask you to pay a hefty sum and there is no way
you can claim back your fees).
- Using terminology that is related to physiology or
biochemistry: If you do not understand a term or process that a dietician you
consult is using, please ask him/ her for references and read for yourself.
Always cross check the information you receive. You may discover that whatever
is being told is basically scientific jargon
- Always ask if there are research studies available to
substantiate their claim. Please read information related to how big the study
was, was it ever replicated in your local surrounding. What is true for
Americans does not necessarily stand true for Asians. In fact what stands true
for one person, is not necessarily applicable to you as you as an individual
are unique and completely different and will respond different in the same
situation.
An extract from a study, that
talks about the highly acclaimed high protein and low carbs diet.
“Some of the most popular diets
to hit the news wires these days are those that promote low carbohydrate and
high protein intakes and promise significant weight loss. These diets are
nothing more than low calorie diets in disguise, but with some potentially
serious consequences. Following a low-carbohydrate, high-protein diet will
encourage the body to burn its own fat. Without carbohydrates, however, fat is
not burned completely and substances called ketones are formed and released into
the bloodstream. Abnormally high ketone levels in the body, or ketosis may
indeed make dieting easier, since they typically decrease appetite and cause
nausea. However, ketosis also increases the levels of uric acid in the blood,
which is a risk factor for gout and kidney disease in susceptible people.
Additionally, notes Dr. St. Jeor, “following these diets can result in dehydration,
diarrhea, weakness, headaches, dizziness, and bad breath, and over the long
term, can also increase risk of atherosclerosis and osteoporosis.”
- Are they willing to give you a trial for 15 – 20 days
(maybe at some minimal fees) to see whether you are comfortable with the
programme. Are they ready to change and invidualize a plan based on your
requirements or there is some rigidity in adhering to the plan (the more the
rigidity, the more you are not going to follow).
- If anyone is talking about quicker weight solutions, or
promising a specific kgs /lbs loss, it is better not to enroll as our body
behaves differently on different days and weight loss is dependent on our
mental state which in turn does effect our hormonal levels and metabolism. Find
someone who is willing to work with you without too many promises as any goal
puts in a pressure for performance, which in the long run is usually difficult
to maintain. Also a goal for weight loss includes a complete change in our
lifestyle. It is better to slowly introduce something new rather to wake up one
day and completely change our eating and exercise habits.
Few examples what dieticians want us do:
Most of the dieticians and nutritionists will have claims to
have experience and research that has not been validated. For eg there is no
research available to show if there is any difference between white bread and
brown bread and how that affects the sugar level (glycemic index in our body).
So we will never know why to replace white bread by brown bread. For eg, when I
consulted a dietician, the first thing I was told to give up white flour
(maida). Interestingly, I never had maida as a part of my diet (ok maybe once
in 3 months) in the first place so where does this advice come from.
Read here what American Heart Association has to say http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Quick-Weight-Loss-or-Fad-Diets_UCM_305970_Article.jsp
Sugar or no sugar: If you can give up sugar completely or
use the recommended amount of table sugar. There is no evidence to support
natural or artificial sweeteners and so called low sugar food that is
available. The key is to limit the sugar intake whether it is table sugar or
the alternatives. A more detailed explanation is here http://www.mayoclinic.org/artificial-sweeteners/art-20046936
Diet or weight loss books:
DO you know that there are 2521 books available on
flipkart.com on searching for weight loss.
How do we choose for what we are looking for? Based on popularity? If
the author is claiming studies are there references which can be accessed and
how were these studies conducted, how many participants and where?
If a nutrition expert is asking you to replace your regular
diet with something you have never had like quinoa and why not rajgiri, nachni/
raagi that is much cheaper and integral to Indian diet.
And in addition, the magic bullet pills, laser therapies,
bariatic surgeries, venus freeze and many more methods to help you lose your
weight.
Most of the diets will be based on calorie in and calorie
out. Are these valid for long term? Yes you may be able to follow for a year,
but what about long tern adherence (a lifetime) of controlling what you are
craving for. Do we even realize these may be due to emotional needs rather than
a mathematical calculation of what goes in and comes out. Almost everybody
forgets what is that is deeper than the act of eating or storing fact.
The pressure to look good and thin is an integral part of
our society. Right from childhood, it is ingrained in our minds that in order
to be acceptable we have to project a certain image. The societal norms
automatically sets in a rejection process in terms of ridiculing and calling
names to those weigh more and do not fit in the normal scale of being at ideal
weight. This kinds of adds fuel to the emotional state of the person (child,
teenager, adults) and leads to more intake. How many times when you are in a
negative mind frame and find yourself reaching out to a bar of chocolate or ice
cream? Just imagine being constantly provoked on day to day basis, made to feel
lesser, compared on appearance does to an individual who is constantly being
pushed to control weight. Binging on food. That is what happens. This leads to
a habit formation, a kind of addiction.
What has worked me:
1.
Get control back of your live. Believe in
yourself. The first step is to accept who you are and how you look irrespective
of how much you weigh. Learn to love the person in the mirror irrespective of
what criticism you receive. (read mirror work technique by Louise Hay). The first step is to work on your confidence
level. Next time anyone passes a comment on how you have gained weight or a few
extra kgs will make you look great, just smile and in your mind keep saying
that “it is ok”. They do not know you
story or live your life even if it is coming from your parents and siblings.
What others talk about you is their way of looking at things and has nothing to
do with you. This is the most important step which will help in taking more
care of yourself.
2.
Be aware of your eating habits. Accept it rather
than denial about what you eat. When you are reaching out for that extra roti
or dessert, consciously tell yourself it is ok to enjoy food. There is no need
to feel guilty about how much you are eating and what you are eating. Once you
let go of the feeling of guilt, you will realize that you are no longer
attracted to that particular food you think you should be avoiding.
3.
Express gratitude to the food that you have
during the day. Saying a mental thank you helps tremendously and instantly
helps in lifting your mood. So you will find lesser use of chocolate after
dinner to lift your depressed spirits.
4.
Whatever choices you make in changing your
lifestyle, you have to be comfortable rather than imposed by a third party. We
are all born with a free will and when you force your will to under someone
else’s control, you are bound to default.
5.
Keep a journal about your food thoughts. It is
not a calorie diet chart. It is about what so feel about food. Look at the
statements that you enter. Is there a feeling of guilt, are there any negative
words related to your thoughts. Are you cheating on food – making sure no one
knows the extra meal you had? Well write down all of this without judging
yourself. You will be surprised to know nearly everyone has these negative
thoughts.
6.
The next step will be change your thoughts to
more positive ones. Affirmations have worked beautifully for me. Also it will
be replace words such as weight loss (that carry negative images) to achieving
ideal body size (weight) that is unique for me. You can find many on google
search and see what works for you best. Creative visualization
also works well for some.
7.
Achieving ideal body weight can be different
reasons, right from wearing certain type of clothes to health reasons. It is
fine to have any reason but make sure it is not based what others expect out of
you.
8.
It is a process rather than a destination. In
order to achieve the goal, do not forget to enjoy life. The more happy you are,
the more healthy you will be.
9.
Once you are able to bring in this shift at
mental level especially taking charge of your emotions, then following a diet
and exercise schedule will be enjoyable and produce results you desire.
10. Remember
life is not a competition with someone else. Also the image you carry of
yourself will result in how others see you. If you carry a positive, loving
image of yourself, and accept what you are, this is how people around you will
also reflect back to you.
