Weight Loss and Mindful Eating

Weight loss and Christmas

 

In the run-up to Christmas, I think we are all guilty of not worrying about what we eat as we know it is silly season and silly season allows us to indulge, whether it be on extra rich food, wine, chocolates, cakes or cheese boards. I am guilty of it myself only yesterday I said to myself what’s the point of being good as it will be Christmas soon!!

Then Bernadette and I  were talking about the online program and she said that users of the program usually slip off at this time of the year. We are all busy getting ready for Christmas but we also anticipate the excess calories and weight gain, which got me thinking about mindful eating.

What exactly is mindful eating? It definitely means something different to all of us. For me, it means that I should not eat junk i.e. sweet treats and crisps which is my downfall but that also led me to think that mindful eating should not be about what I should not eat but more about what I should eat. So what should I eat in order to stay healthy and to be slim, we all know what we should be eating but we don’t do it, we reach for treats and processed food, why? Is it more convenient, tastier, or are we just fulfilling a craving?

weight loss ireland, lose weight

 

We all know we should eat vegetables, home cooked meals, eat fruit, nuts, seeds, pulses and drink plenty of water, so why do we not follow this good advice? Every day we hear new diet plans and fads, new vitamins we should be taking, it’s very confusing and difficult to understand, but I think we need to understand why we eat the wrong foods and try to focus on mindful eating whether it is just that you prefer quinoa over pasta or that you need iron in your diet so instead of eating red meat you could have some lentil soup.  I heard an interview on the radio last week discussing the diet of Ireland’s strongest man and he said “you are what you eat” and I have been thinking about that statement since. If we are what we eat I have to make radical changes to my diet and cut out all treats, basically not to buy them when I am food shopping and actually understand what good I am getting from each nutritional meal I cook but maybe I’ll wait till the New Year…….

christmas tree

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Weight Loss Ireland

Statistics on Weight and healthy living for Ireland

We have conducted some research on weight, weight loss, health and healthy eating and living in Ireland.

We were surprised and a little worried with the findings, we have compiled these statistics on weight loss and healthy living in Ireland as part of our own research around weight loss and especially online weight loss and thought we would share with you.

First, let’s start with overweight statistics from the central statistics office by looking at the Irish Health Survey.

 

Irish Health Statistics

● 53% of the Irish population are overweight or obese
● 61% of males are either overweight or obese, compared to 45% of females
● 54% of people employed are overweight or obese compared to 58% who are unemployed
● 51% of people who are economically inactive are overweight or obese
● 46% of people who live in the very affluent areas are overweight or obese and in disadvantaged areas is 55% of people are overweight or obese. As stated by the CSO Irish Health Survey 2015 

We also have the highest average BMI body mass index in the Europe.

As you can see from the image below, we have the highest average BMI in the EU – 27.4 kg/m sq. which is slightly overweight. This study published in the Lancet medical journal, tracked obesity levels in 200 countries, from 1975 to 2014 and reported in the Journal.ie, Fine Gael Senator Catherine Noone used the Lancet study to support the introduction of a sugar tax.

body mass index

Some more snippets of information and interesting facts on weight and weight loss in Ireland:

Back in the 1950s, we were the leanest people in Europe,” says Dr. O’Shea, Director of the Weight Management Clinic at Dublin’s St Columcille’s Hospital states that in the 1950 Irish people were the leanest in Europe.

The Irish Heart Foundation states that:

The overwhelming influences of obesity in 99% of the population are environmental and include marketing, advertising, increasing portion sizes, accessibility and availability of foods and facilities, increased automation and increased car use among other factors.

Long-term weight loss is extremely difficult to achieve. Adults who remain in conventional weight loss programs can realistically expect a maximum weight loss of only 10%.

The prevalence of obesity in Ireland in adults has increased significantly between 1990 and 2011 from 8% to 26% in men and from 12% to 21% in women, the percentage adults who are overweight and obese increases with age.

The Irish Longitudinal Study on Aging led by Trinity College, states that nearly four out of five adults over-50s in Ireland are overweight or obese. Stating that the rates of obesity and people who are overweight have increased in the past 20 years and the numbers continue to grow.

Dieting and Exercise:

The average woman spends 31 years of her life dieting, while many Irish people battle with eating disorders including binge eating. Calorie counting and fad diets don’t seem to be working. Another Survey carried out by Healthy Ireland shows that women are more likely at trying to lose weight than men, 43% of women compared to only 27% of men. With a higher percentage of those who are obese 63% trying to lose weight compared to 40% of those who are overweight who are trying to lose weight. Indicating a constant struggle for obese and overweight people to lose weight but to also maintain their weight loss.

The main actions used to lose weight or maintain weight are:
  • Taking More Exercise
  • Eating Less Calories
  • Eating Less Fat
  • Eating/Drinking fewer sugar-sweetened foods/drinks
weight loss actions

 

All of these health statistics show the need for healthy living, exercise and the need to keep our target weight and try not to be overweight or obese. I think things are getting better and we as a nation are becoming more aware of our health and our weight. we are trying our best to live healthily y following a healthy lifestyle, being more active and by paying more attention to what food we eat while trying to keep balance in our lives and trying to stay away from quick fixes or crash diets. Unfortunately, the traditional weight loss industry promotes quick fix diets, pills, books, calories measuring and abstention, which is not healthy and is not working for us.

This is why we developed our online weight loss program, HeyDay weight loss. Our weight loss program concentrates on the root of the problem by tackling and understanding the reasons why we eat unhealthily and why we have little or no regard for what we eat and by breaking those bad habits. Judging by the number of overweight and obese population in Ireland, who have tried many methods of weight loss possibly unsuccessfully, maybe it’s time we take a new approach and change our mindset around eating.

 

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Weight Loss Tip: Write Your Own Narrative!!! | HuffPost

When it comes to health and weight loss, there’s so much misinformation out there. The few things that most people seem to believe because of the false narrative laid out by the greedy health and fitness industry is that in order to achieve optimal health, we must follow our government’s dietary guidelines, we should join a gym and go regularly for a minimum of an hour at a time, and we can simply diet and exercise to get to where we want to be physically.

Source: Weight Loss Tip: Write Your Own Narrative!!! | HuffPost

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Who’s Feeding Your Children?

Children are being emotionally manipulated by companies selling high-fat and high-sugar foods, targeting children through Facebook and other mediums through the use of sports stars, celebrities and games, according to a 2016 report by the Irish Heart Foundation.

The widespread marketing of unhealthy foods (food and non-alcoholic drinks high in fat, sugar and salt) plays a causal role in unhealthy eating and obesity. Ireland restricts broadcast advertising to under-18s, of food high in fat, sugar and salt, on TV and radio up to 6pm, but has not yet tackled regulation of digital marketing. Children in Ireland are increasingly active on digital media, with most 9 to 16 year olds now going online via a smartphone.

Food marketing has been identified by the scientific community as an important contributor to the “obesogenic” environment, in which foods high in fats, salt and sugars are promoted extensively, are more visible and are cheaper and easier to obtain than healthy options. Food marketing has been shown consistently to influence children’s food preferences and choices, shape their dietary habits and increase their risk for becoming obese.

The World Health Organisation is also calling for immediate action by policy-makers to recognise and address the growing issue of marketing targeted to children via digital media, “calls for immediate action by policy-makers to recognise and address the growing issue of marketing targeted to children via digital media.”

Do you agree? We’d love to hear your views.

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Obesity in Ireland: UCD professor has some solutions

Treating obesity through diet and lifestyle interventions alone hasn’t work in any country in the world. Professor Carel le Roux says it’s time to change the narrative.

1. What exactly is obesity?
Obesity is a chronic condition of the subcortical areas of the brain which increases hunger and reduces people’s ability to satiate their appetite after eating. Consequently, the person eats more food and gains weight until the excessive accumulation of fat tissue impairs health.

 

At the moment, Ireland has one of the highest obesity rates in Europe.

Obesity affects more than one million people here.

 

For the full article please see below

Source: Obesity in Ireland: UCD professor has some solutions

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Turn off TV & De-Stress to Shed the Pounds

Switch Off the TV while eating, to lose weight

Switching off the TV while you eat and indeed not eating in front of any sort of screen- Laptop, phone, tablet or TV, can have a big impact on how much you eat. Over time this can be key to losing weight or maintaining weight loss.

 

You could go a step further: A new study on mindful eating – which includes concentrating on each mouthful – found that those who ate this way lost far more weight than other slimmers.

 

Researchers from the University of North Carolina analysed data from 80 people who said they were ready to lose weight. They were split into two groups, with the first encouraged to follow mindful eating, such as paying attention to hunger and feelings of fullness, planning meals and snacks, savouring tastes and keeping away from distractions. They followed this plan for 15 weeks and were encouraged to exercise.

The second group was given no intervention. Neither group was told to count calories or follow a restricted diet. The results showed that, after 15 weeks, those in the mindful group had achieved weight loss of 1.9kg (4lb) compared with 0.3kg (0.6lb) for participants in the control group.

De-Stress before eating

Professor Hermann Toplak, President of European Society of Obesity, encourages people to reduce their stress levels before eating. He said: “You have to reduce your stress levels – walk or do something restful – then you will eat differently.”

Indeed, clients are often able to tell me that when they are stressed they go for food with a crunchy or hard texture such as crisps or biscuits. Stress can have a huge impact on how and why we eat. Time to take a step back and make deliberate changes to your eating patterns. You’ll gradually notice the difference in your weight.

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The Disadvantage of Losing Weight

What would you say if I told you that the reality of being slim can be scary and therefore we sometimes resort to being fat, either regaining weight or holding onto our extra weight?

You might respond that it’s a load of bananas- most people who are overweight would like to be slim. We imagine we would be lighter, healthier and happier. We would be able to buy nice clothes and feel more confident in our bodies. After all, we are bombarded with images and messages every day, whereby slimness is presented as the ideal. If you can just lose those last twenty pounds, you will have it all: the perfect marriage, loving children and a rewarding career. What’s not to like? But many people unconsciously fear being slim. Because if you are slim you are expected to fit the norm, to be and to act a certain way.

Here are some classic examples from clients of our Heyday Weight Loss Programme about what they didn’t like about being slim and why in the past many have regained lost weight:

  • “There were too many expectations. I felt too admired, and didn’t know how to cope with the interest.”
  • “I felt that I commanded too much personal power and found the new confidence a bit daunting”.
  • “I was uncomfortable about the competitive glances thrown at me by other women. Even friends and family members were envious, and I felt uncomfortable as a result.”
  • “It was like I should have everything sorted out, that I had no excuse for difficulties in my life.”

It is these unexpected and uncomfortable realities that can prevent many of us from losing weight and keeping it off. If you have lost weight in the past, this may be why you regained it. Weight has its purposes and advantages, and subconsciously many people fear being slim. In being slim you are exposed to what you tried to get away from by having extra weight. If you are not aware of the reality of being slim and the challenges it can bring, you might struggle to maintain a healthy weight.

The negative images associated with being slim are not always conscious. We are not always aware of them in our day-to-day lives. After all, have you ever heard a discussion on the disadvantages of being slim? Understanding the expectations that we attach to thinness is important, and it is vital that the reality of slimness and overweight are understood. This will prepare you for losing weight, and will enable you to maintain weight loss and manage life as a slim person.

This brings me to another point, and which years of beating myself up because I didn’t fit into a size 8 eventually taught me: If you do not feel good about yourself when you are overweight, then you will not feel good about yourself when you are slim either. This is one of the reasons why the majority of people who lose weight regain it. They still feel bad about themselves, and changing their bodies physically does not make them like themselves any more.

Learning to like yourself as you are right now is vital.

  • Are there certain things you are postponing or putting off doing until you have lost that extra weight?
  • Are you waiting until you are slim before you buy yourself those new jeans?
  • Are you waiting until you have the right body and figure before you start doing things you want to do?
  • In other words, what are you waiting to get slim to do?
  • This might include going to a social event, making new friends, buying new clothes- your challenge in preparing yourself for losing weight and keeping it off.

As a recent client of our Heyday online programme and our weight loss workshop observed, it’s ironic that while being overweight means that she physically occupies a larger space, her weight also means she is invisible. For example, she is aware that people are less likely to make eye contact with her and engage in conversation with her. She can also use her weight to hide from the world, to stay in the background and not feel that she is ‘on show’.

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Wearing Weight as Armour

For some women and men being overweight does not happen because they are too busy to go for a run or too lazy to move away from the dinner table. It’s not because they don’t know what they should or should not be eating or because they have an appetite for large portions.

Instead weight can be used as a protective shield. I am often struck by the frequency which I encounter clients who use their extra weight as a protective layer that keeps them from being hurt or disappointed. It can be a way of keeping people around them at a distance and of not getting too close to people.

Extra weight can minimise looks and appearances, and draw attention from a woman’s sexuality. In a society where thinness is highly valued, people will often pay less attention to an overweight body.

Weight can be a reason not to start new challenges, such as a new job (“I’m too fat”), not to enter a relationship (“no-one would want me at this weight”), not to get on a flight (“I might not fit in a seat”).

Oprah Winfrey has said being overweight was her “shield and shame” which she used as an excuse not to have to attend parties.

She said: “(My weight) has been the go-to comfort for me. You use it as your coat and your shield, and it keeps you from doing things.

“You don’t have to go to that party because you don’t have a dress to wear and nothing is going to fit you.

The shield and shame of weight can become reasons to disengage with the world around you, to socialise less, not to leave your comfort zone. Feeling lonely and isolated can ensue. That body armour and layer of protection can come at a high price.

The well-intended inches in weight loss columns about having willpower, knowledge or motivation to lose weight miss the point for many women and men.

Bringing yourself out of hiding and working on the underlying causes of your eating and weight, such as its protective role, is key to having a healthy relationship with food. It can also help to be more aware of your emotions, write as a tool, use relaxation techniques, and seek out support and someone you trust to listen.

Perhaps it’s time to come out of hiding.

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Gain Control of Your Eating

 
Imagine you’ve had a long and tiring week, and it’s now Friday. When you walk in the door in the evening and someone asks how your day was, your respond with the word “fine”, and then head straight for the fridge for a few spoonfuls of ice-cream or seek refuge in a soft crusty loaf of bread with lashings of butter.

I recently spoke to mother-of-two, Emily, who explained that when she’s feeling annoyed or overwhelmed, her eating becomes out-of-control. It’s not a good place to be. Stuffing down your emotions- anger, anxiety- with food may work temporarily, they will always come back. Have you noticed?

It may seem daunting, but facing your dis-ease will bring you more contentment in the long term. In order to change our current behaviours, we must first understand why we are doing them in the first place. A journal can be a great place to start figuring out the thoughts and feelings that drive your actions. In Heyday’s online program we use a tracker to identify not only why/when you’re eating but to let go of what you’re holding onto.

What is it that you believe about this difficult situations or stressor?- “I feel like an idiot here- I should have said more”. It’s those ‘ice-berg’ beliefs that can trigger a feeling of being overwhelmed, anxious, stressed, followed by a drive for food.
What small steps can you take to support yourself?
It can be what you tell yourself about the stressor, “I have a choice here. I’m not powerless”, “I’m doing my best”.
Pause and take a few moments to centre yourself. Bring your attention to your breath.

So this week ahead step back, be awareness and observe how this pattern plays out in your life. Once you’re aware of your ‘ice bergs’ they will loosen their power and grip.
Be aware of the feedback you give yourself. If you don’t get a constructive response from other, then give it to yourself. Ask yourself, “What can I do to help myself?” Support is far more effective than criticism.
What you practice you get good at. If your habit is to compare, judge and criticise yourself, then you’ll get better at it. Is there a more effective habit that you could practice?

Be intentional and alert as opposed to being in a trance-like state around food. Often, we live our lives in the same way we eat – consciously or unconsciously. When you eat calmly and consciously, you will feel calm and conscious afterwards. The more attention you pay to food, the more you enjoy it, and be satisfied with less:

Pause to ask yourself, “What do I want?” before selecting food. This will help you choose something that is more likely to satisfy you.
Remember to pause while eating to notice whether you are really enjoying your food and whether it is satisfying what you want.

In each series of the online programme, there are mindful eating tips, how to stop eating once you’ve had enough and how to feel satisfied afterwards. Satisfaction doesn’t just come from physical fullness but from also fully enjoying the food you choose.

Check out www.heydayweightloss.ie for further details. 

Send your comments or questions to Bernadette at hello@heydayworld.com.

 

Wishing you good health,

Dr. Bernadette Rock (PhD).

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Learn to Love Your Food Again

 
Wouldn’t it be good to enjoy your food without the guilt? That’s the message in this insightful article I’m quoting in by Jennifer Rollin on Headspace. Here’s an excerpt:

It seems like diet-culture is everywhere. From the Paleo fanatics to the Weight Watchers evangelists, there are tons of people exalting the many benefits of various diet plans.

However, the reality is that diets have to been shown to improve health outcomes or result in sustained weight loss for most people in the long-term. Dieting can also invoke feelings of guilt and shame when foods deemed “bad” are consumed.

mindful eating quote 1

So let’s say you’ve been down the dieting path before and you are tired of having a stressful and unpleasant relationship with food. Enter a new approach to ending the war on your body and making peace with food: mindful eating….

Check out the full piece here.

 

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Top 4 Tips for Teaching Kids Healthy Eating

 
An email recently from a client worried about her six-year-old daughter’s fixation on food read:

My daughter eats a balanced diet, but has an interest in food that I don’t think is healthy. She hangs out at a snack table at a party. She just likes food but doesn’t moderate well or stop until she’s told. I’m worried that she will develop an unhealthy obsession with food and wonder why she is drawn to it. She’s young, and I’m concerned.”

Her concerns are common place among parents. We worry about our kids’ consumption of junk food and also fret about how to pave the way for a healthy body image. It can all be a minefield.  It’s never too early, as a parent, to influence how your child interacts with food. Encouraging better food habits needs to start in childhood

Tell them the Truth About Food

Even small children can be influenced by the power of advertising.  We’re all familiar with our kids’ demands for yoghurts or cereals with cartoon characters on them and other food items on the aisles of a supermarket.  Your child is never too young to understand the word ‘No’. Cushion this by telling them that there are certain foods that we need to limit in order to be healthy and strong.  Give them information such as “There are 5 teaspoons of sugar in that yoghurt”.  Giving them information like this will actually enable them to make their own decisions as they grow.

End the Conflict!

The dinner table can quickly become a place of conflict.  Children pick up on this and it can translate to negative food connotations and eating patterns in later life. If your child refuses to eat a certain food, such as broccoli, ‘forcing’ them to do so at dinner time is only going to reinforce the negative perception they already believe.  I know of adults who still refuse to eat carrots.

Instead invite your child to help you to prepare dinner.  By actively engaging them in the process – helping to prepare or chop vegetables, you can encourage them to ‘taste’ as they go.  Quite often, they see this as a ‘fun’ activity – one in which they can be ‘in charge’ for themselves.

“I’m not hungry”

At some point every parent is used to hearing at the dinner table “I’m not hungry”.  It is quite possible that your child is not hungry and they could have been consuming ‘invisible fillers’ all day – drinks!  The biggest offender in this instance is juice.  If your child does not want to eat at mealtimes and claims that they are not hungry, do not force them to eat.  However, do not offer a ‘substitute’ after dinner.  A child who is not hungry at dinner time should never be ‘rewarded’ with an after dinner treat.

Switch off the TV!

Although this sounds obvious, many children eat their snacks and meals in front of the TV.  This habit leads to a lot of mindless and extra eating. Mindless eating is one of the most commonly cited food issues that I deal with in adults, with many people eating an entire packet of biscuits or crackers whilst they watch their favourite TV shows.  Not allowing the habit to develop in the first place is going to be of tremendous advantage to your child. So switch off, or at least pause, the TV while your child eats a snack or dinner. Try not to pair eating with watching TV.  Allow them to consciously enjoy their food. Otherwise, you are encouraging an unconscious eating pattern

None of us is a perfect parent – the perfect parent does not exist.  However, it is possible for you to take small steps to raise a healthy child who understands the benefits of choosing the right foods at the right times.

 

For tips and advice go to https://www.facebook.com/HeydayWorld/

Dr. Bernadette Rock’s online weight management programme helps you change your mindset around food and weight.

See www.heydayweightloss.ie for further details.

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