Boosting Weight Loss with Mental Imagery

Mental imagery has been found to boost weight loss proving that losing weight begins with what we imagine it will look and feel like.

Weight Loss Requires Change

When it comes to weight loss, it seems there is no shortage of programs. And while they may vary in what types, amounts, and frequency of foods they incorporate, there is one thing they can all agree on – losing weight requires changing behavior.

However, just how to change behavior has been a long and troubled problem – a problem that Dr. Linda Solbrig from the School of Psychology at the University of Pittsburgh took a different approach to.

A Different Approach

Recruiting 141 participants, Solbrig allocated some of them to a Functional Imagery Training (FIT) group and some to a Motivational Interviewing (MI) group.

While MI is a technique that sees a counselor support someone to develop, highlight and verbalize their need or motivation for change, and their reasons for wanting to change, FIT goes one step further as it makes use of multisensory imagery to explore these changes by teaching clients how to elicit and practice motivational imagery themselves. Everyday behaviors are used to cue imagery practice until it becomes a cognitive habit.

In Solbrig’s study, the maximum contact time was four hours of individual consultation, and neither group received any additional dietary advice or information.

The Results?

After six months people who used the FIT intervention lost an average of 4.11kg, compared with an average of 0.74kg among the MI group, and after 12 months – six months after the intervention had finished – the FIT group continued to lose weight, with an average of 6.44kg lost compared with 0.67kg in the MI group (Solbrig et al., 2018)

“It’s fantastic that people lost significantly more weight on this intervention, as, unlike most studies, it provided no diet/physical activity advice or education. People were completely free in their choices and supported in what they wanted to do, not what a regimen prescribed” (Solbrig, 2018).

Dr Solbrig explained, “Most people agree that in order to lose weight, you need to eat less and exercise more, but in many cases, people simply aren’t motivated enough to heed this advice – however much they might agree with it. So FIT comes in with the key aim of encouraging someone to come up with their own imagery of what change might look and feel like to them, how it might be achieved and kept up, even when challenges arise” (Solbrig, 2018).

She continues, “We started with taking people through an exercise about a lemon. We asked them to imagine seeing it, touching it, juicing it, drinking the juice and juice accidently squirting in their eye, to emphasize how emotional and tight to our physical sensations imagery is. From there we are able to encourage them to fully imagine and embrace their own goals. Not just ‘imagine how good it would be to lose weight’ but, for example, ‘what would losing weight enable you to do that you can’t do now? What would that look / sound / smell like?’, and encourage them to use all of their senses” (Solbrig, 2018).

“FIT is based on two decades of research showing that mental imagery is more strongly emotionally charged than other types of thought. It uses imagery to strengthen people’s motivation and confidence to achieve their goals, and teaches people how to do this for themselves, so they can stay motivated even when faced with challenges. We were very excited to see that our intervention achieved exactly what we had hoped for and that it helped our participants achieve their goals and most importantly to maintain them” (Andrade, 2018).

What we can learn from studies like this is that losing weight begins with what we imagine it will look and feel like.

Related Online Continuing Education (CE) Courses:

Behavioral Strategies for Weight Loss is a 2-hour online continuing education (CE) course that exposes the many thought errors that confound the problem of weight loss and demonstrates how when we use behavioral strategies – known as commitment devices – we change the game of weight loss.

While obesity is arguably the largest health problem our nation faces today, it is not a problem that is exclusive to those who suffer weight gain. For therapists and counselors who work with those who wish to lose weight, there is ample information about diet and exercise; however, one very large problem remains. How do therapists get their clients to use this information? Packed with exercises therapists can use with their clients to increase self-control, resist impulses, improve decision making and harness accountability, this course will not just provide therapists with the tools they need to help their clients change the way they think about weight loss, but ultimately, the outcome they arrive at. Course #21-13 | 2016 | 31 pages | 15 posttest questions

Beyond Calories & Exercise: Eliminating Self-Defeating Behaviors is a 5-hour online continuing education (CE) course that “walks” readers through the process of replacing their self-defeating weight issues with healthy, positive, and productive life-style behaviors. It moves beyond the “burn more calories than you consume” concept to encompass the emotional aspects of eating and of gaining and losing weight. Through 16 included exercises, you will learn how to identify your self-defeating behaviors (SDBs), analyze and understand them, and then replace them with life-giving actions that lead to permanent behavioral change. Course #50-10 | 2013 | 49 pages | 35 posttest questions

Why Diets Fail: The Myth of Willpower is a 1-hour audio continuing education (CE) course that explains why diets fail and provides strategies for what does work. Clinicians continue to recommend diets to their patients, even though diets don’t lead to long-term weight loss. In this course, Dr. Mann will describe the evidence on why diets don’t work in the long term, give the biological reasons why diets fail, explain why willpower is not the problem, and then give strategies for healthy eating that do not require dieting or willpower.

Dr. Mann is uniquely qualified to provide the real truth about dieting, eating, obesity, and self-control. She is a widely cited expert whose research has been funded by the NIH, USDA, and NASA, and is published in dozens of scholarly journals. She does not run a diet clinic or test diets and she has never taken a penny from commercial diet companies, or sat on their boards of directors, or endorsed one of their products. Because of this, her livelihood, research funding, and reputation are not dependent on her reporting that diets work or that obesity is unhealthy. This sets her apart from nearly all diet and obesity researchers and allows her to speak the truth about these topics, which she does with abandon. Course #11-07 | 2017 | 10 posttest questions

Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Georgia State Board of Occupational Therapy; the New York State Education Department’s State Board for Mental Health Practitioners as an approved provider of continuing education for licensed mental health counselors (#MHC-0135); the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

Earn CE Wherever YOU Love to Be!

Motivation in Weight Loss

Motivation in Weight Loss

While we may find it hard to relate to the loss of motivation a 200 million dollar a year contract player might experience after his first year, we can probably all relate to the motivation needed when we want to lose weight.

Recruiting participants for a 16-week weight loss intervention, researchers at the University of Kentucky and University of North Carolina at Chapel Hill examined what many of us will recognize as two types of motivation we have likely used on ourselves to lose weight.

Autonomous motivation, otherwise known as intrinsic motivation, describes our desire to lose weight for personal reasons, such as feeling better, performing better, and becoming healthier. On the other hand, sometimes we are pressured by those around us to lose weight, or feel guilty if we don’t lose weight – which is described as extrinsic or controlled motivation.

To measure the 2 types of motivation, researchers used a Treatment Self-Regulation Questionnaire and measured participants’ motivation for weight loss at baseline and at 4, 8, 12, and 16 weeks. Study participants were then asked to record their food intake, exercise, and body weight through an online self-monitoring system weekly throughout the study.

So who fared better, those with high levels of autonomous motivation, or high levels of controlled motivation? While the researchers found that the majority of participants had a significant increase in autonomous and controlled motivation between baseline and 4 weeks, the group that went on to achieve a 5% weight loss sustained their autonomous motivation between 4 and 16 weeks, while the group that was less successful experienced a significant decrease in autonomous and controlled motivation over time (Webber et al., 2010).

Interestingly, autonomous motivation at 4 weeks was found to be a significant predictor of adherence to self-monitoring and weight loss, as the authors found a positive correlation between weight loss at 4 weeks and higher levels of autonomous motivation especially when compared to participants who had higher levels of controlled motivation. Furthermore, it seemed the self-monitoring and autonomous motivation worked in a positive feedback loop where the more participants monitored their behavior, the more motivated they became, and the more weight they lost (Webber et al., 2010).

Lead author, Kate Webber explains, “It appears that the time period between 4 and 8 weeks may be an important window for weight control programs to consider using techniques designed to enhance autonomous motivation, including giving more intense support or different types of interventions, such as activities to enhance autonomous motivation or contact from a weight-loss counselor in the form of e-mails, phone calls, or face-to-face meetings. These findings suggest that building motivation may be an effective means of promoting adherence and weight loss” (Webber, 2010).

Another study found that intrinsic motivation also helps promote an important part of any weight loss routine – maintaining an exercise routine.

Click here to learn more.

Motivation: Igniting the Process of Change

MotivationMotivation: Igniting the Process of Change is a 3-hour online continuing education (CE/CEU) course that explores how we can tap into, ignite, and harness our motivation to create lasting change.

Motivation today is one of the most coveted traits, thought to underlie our business success, athletic prowess, and even weight loss. But just how do we motivate ourselves? How do we ignite and harness our own motivation to achieve our goals? How do we call upon our motivation when we need it the most? And how do we keep motivation alive to create the lives we want? This course will explore these questions, and many more.

We will begin with a discussion about why clinicians need to know this information and how this information can be helpful in working with clients. Next, we will look at the research behind motivation, decipher between extrinsic and intrinsic motivation, and explore the roots of what keeps us motivated now, and over time.

Lastly, we will learn the powerful skills needed to create a spark – that is to teach your clients to ignite and harness their own motivation to face fears, make decisions, take action, and create lasting change. Exercises you can use with clients are included. Course #31-03 | 2018 | 46 pages | 20 posttest questions

Course Directions

Our online courses provide instant access to the course materials (PDF download) and CE test. Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion. Click here to learn more. Have a question? Contact us. We’re here to help!

Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

Target Audience: PsychologistsCounselorsSocial WorkersMarriage & Family Therapist (MFTs)Speech-Language Pathologists (SLPs)Occupational Therapists (OTs)Registered Dietitian Nutritionists (RDNs)School Psychologists, and Teachers

Earn CE Wherever YOU Love to Be!

Hard Commitments for Weight Loss

Course excerpt from Behavioral Strategies for Weight Loss

Hard Commitments for Weight LossHard commitments are the reason we don’t speed, steal from the store, or cheat on our taxes – because we’d rather not pay the fine. And hard commitments do shape behavior. Smokers smoke less when hit with a hefty tax on cigarettes. People do drive slower in school zones when the price of a speeding ticket is doubled. And if you have to blow into a breathalyzer to start your car – a very common DUI penalty – you are lot less likely to drive drunk.

So the question is: which commitment works better? Asking just this question, RAND Corporation tested both hard and soft commitments on participants’ savings behavior, and came to this conclusion:

“Hard commitment accounts may not appeal to impatient individuals, those who do not anticipate their own self-control problems, or to the poor for whom restrictions on scarce funds can be particularly painful. We test a new ‘soft’ commitment account that asks borrowers to think about their savings goals, how it would feel to achieve them, and make a pledge to work towards these goals (potentially increasing one’s intrinsic motivation), yet has no external restrictions on savings behavior. In a six-month randomized savings experiment we find that such soft commitments can significantly increase amounts saved on day one relative to either a hard commitment account (with external restrictions on withdrawals) or a traditional savings account. Additionally, the soft commitments significantly increased final savings balances relative to no form of commitment and were particularly effective for impatient individuals. However, despite the inherent illiquidity, the hard commitment account proved most effective in building savings balances amongst our participants at the end of six months” (Burke, et al., 2014).

Hard commitments may not appeal to those who don’t anticipate their own self-control problems. If there is anything we should know about weight loss, it is that it is precisely a problem that catches our self-control off guard. We simply don’t anticipate that the juicy burger will be that much harder to resist when it is right in front of us, or that going for a run will not feel as good when we are doing it versus when we think about doing it, or that the minute we start to doubt our ability to reach our weight loss goal we will convince ourselves that a bowl of ice cream after dinner won’t really matter much. And because we don’t anticipate the way our self-control will be affected, we probably also don’t anticipate just how much self-control we will need – or the type of commitment that motivates it.

An article titled, “Put Your Money Where Your Butt Is,” found similar conclusions. Smokers were offered the incentive to open a saving account with the express purpose of giving themselves an incentive to quit. Six months after opening the account, smokers were required to take a urine test for tobacco. If the test showed positive for tobacco – indicating that they had been unable to quit – smokers lost the balance in their savings account. While the contract was taken up by only 11 percent of the participants to which it was offered, those who did participate had significantly better smoking cessation rates than the control group, and the results held up in a twelve-month follow up (six months after participants were allowed to withdraw their money) (Gine, et al., 2010). In an annual review of commitment devices, which included examination of hard and soft commitments, researchers concluded, “We suggest that a hard commitment would decrease enrollment, but increase retention” (Bryan, Karlan, & Nelson, 2010).

The takeaway is that what looks easy in weight loss is not. The easy option is to not put your money – or anything else – on the line. And yet what studies like the one above underscore is that when it comes to weight loss, we need all the leverage on ourselves that we can get.

Click here to learn more.

Behavioral Strategies for Weight LossBehavioral Strategies for Weight Loss is a 2-hour online continuing education (CE) course that exposes the many thought errors that confound the problem of weight loss and demonstrates how when we use behavioral strategies – known as commitment devices – we change the game of weight loss. While obesity is arguably the largest health problem our nation faces today, it is not a problem that is exclusive to those who suffer weight gain. For therapists and counselors who work with those who wish to lose weight, there is ample information about diet and exercise; however, one very large problem remains. How do therapists get their clients to use this information? Packed with exercises therapists can use with their clients to increase self-control, resist impulses, improve decision making and harness accountability, this course will not just provide therapists with the tools they need to help their clients change the way they think about weight loss, but ultimately, the outcome they arrive at. Course #21-13 | 2016 | 31 pages | 15 posttest questions

This online course provides instant access to the course materials (PDF download) and CE test. After enrolling, click on My Account and scroll down to My Active Courses. From here you’ll see links to download/print the course materials and take the CE test (you can print the test to mark your answers on it while reading the course document). Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion.

Professional Development Resources is approved to sponsor continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB Provider #1046, ACE Program); the American Occupational Therapy Association (AOTA Provider #3159); the Commission on Dietetic Registration (CDR Provider #PR001); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy (#BAP346), Psychology & School Psychology (#50-1635), Dietetics & Nutrition (#50-1635), and Occupational Therapy Practice (#34); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

 

Taking Control of Self-Control

Course excerpt from Behavioral Strategies for Weight Loss

Self-ControlPerhaps the most common weight loss theory is that in order to be successful at weight loss (and arguably at health) we have to control sugar. But we also know that having self-control depends on having enough blood glucose in our system to support our willpower. The question we should be asking then is: just how do we gain self-control when we are dieting (and keeping blood sugar levels low)?

In arguably one of the most self-control deprived group of people – kids with ADHD – researchers demonstrated that the answer may lie in strengthening our executive functions. In a two-year randomized controlled trial, the researchers studied 759 children in 29 Massachusetts schools, comparing the Tools of the Mind program – a research-based educational program that uses child-directed activities and structured make-believe play to increase self-regulation (a core component of executive functioning) – to other kindergarten children not participating in the program (Blair & Raver, 2014).

When compared with their peers in control classrooms, kindergartners in the Tools of the Minds classrooms were better at paying attention in the face of distractions, controlling impulses, had better working memory and processed information more efficiently. Even more compelling, the gains were highest in children who had been given a provisional diagnosis of ADHD.

A second study (Schmidt et al., 2014) found similar results. Using a self-regulation intervention that consisted of 20-30 minute sessions every week, researchers followed 276 children ages three to five enrolled in a federally funded Head Start program for at-risk youth for eight weeks. Children were randomly assigned to either a control group or the intervention program, which used movement and music-based games that increased in complexity over time and encouraged the children to practice self-regulation skills. The game required children to listen and remember instructions, pay attention to the adult leading the game and resist natural inclinations to stop or go, and was designed to be naturally progressive, with each successive game task becoming harder.

Researchers then compared children’s self-regulation and academic achievement before and after the intervention and found that children who had received the intervention scored significantly higher on two direct measures of self-regulation. And again who the intervention was most effective with were the children considered the highest risk for struggling in school – mainly due to self-control problems.

But perhaps the question we should be asking is: Does strengthening executive functioning work for adults? Here again, to answer this question, the best place to look is a group of adults commonly considered low in self-control – those with addiction problems.

While many studies have explored techniques such as assigning a quit date, using cognitive behavioral therapy, and warning smokers of the risks of continued smoking, one recent study (Tang et al., 2015) used neuroimaging to compare the brains of non-smokers to smokers. In the region of the brain associated with self-control (and executive functioning), the prefrontal cortex, the smokers showed dramatically less activity, suggesting than when it comes to the addictive behavior of smoking, self-control is decidedly absent. Questioning if self-control training could improve smokers success at quitting, researchers from Texas Tech University and University of Oregon recruited 60 undergraduate students (27 smokers and 33 non-smokers) to participate in an integrative mind-body program designed to improve self-control. The students were then split into two groups, one receiving the self-control training and the other receiving relaxation training.

After receiving 5 hours of 30 minute sessions over the course of two weeks, researchers then compared the students’ brain scans, self-report questionnaires, and objective measure of carbon monoxide on their smoking amounts and habits, before and after the intervention. The students who had received the self-control training reduced their smoking by a whopping 60 percent (as measured by the carbon dioxide percentage in their lungs). Even more fascinating was that when researchers compared the students self-reported intention to stop smoking to their actual reduction in usage, they found no correlation (Tang et al., 2015).

What this study, and others that have replicated the results, should tell us is that when we want to change a behavior, what matters is not our intention to change, but the amount of self-control we have to actually execute the change.

And no place could this be more relevant than when trying to lose weight. In the first study ever to examine whether practicing acts of self-control during weight loss is linked to an increase in self-control and better weight loss outcomes, experts from the Miriam research team found that individuals with more willpower – or self-control – lost more weight, were more physically active, consumed fewer calories from fat, and had better attendance at weight loss group meetings. And when participants experienced an increase in self-control during a six-month behavioral weight loss treatment program, the effect was even more pronounced (Leahey et al., 2013).

Testing self-control through the use of an exercise where participants had to override aversive stimuli, such as cramping, pain, and discomfort, study lead author, Tricia Leahey explained that self-control, or willpower, is like building a muscle, “The more you ‘exercise’ it by eating a low fat diet, working out even when you don’t feel like it, and going to group meetings when you’d rather stay home, the more you’ll increase and strengthen your self-control ‘muscle’ and quite possibly lose more weight and improve your health” (Leahey, 2013).

Just how we exercise the self-control muscle, like the self-control test demonstrated, is by inhibiting impulses – especially those that threaten to derail our weight loss goals. But we may also have to inhibit who we hang around with. Self-control, it turns out, just might be contagious.

The takeaway is that self-control doesn’t just have to practiced, it has to be protected. That little trip to Starbucks that we mindlessly take with our friend known for her proclivity for venti size Frappuccino’s (which weigh in at a whopping six hundred calories and fifty grams of sugar) might go by unnoticed, but the next time we find ourselves at Starbucks, it might be us with the venti Frappuccino in our hands – and maybe one of those tasty lemon bars as well.

The more we exercise our self-control muscle – by practicing, witnessing, and surrounding ourselves with acts of self-control, such as overriding impulses – the better we get at self-control. The problem for most people, however, is that overriding impulses is a lot harder than it sounds. As we should know by now, our decisions – especially those that serve to benefit us in the long term – are plagued by a host of thought errors that don’t just make us more likely to choose the cookies over the carrot, but discount the impact it will have on our waistline, and exaggerate the pleasure of eating it.

Click here to learn more.

Behavioral Strategies for Weight LossBehavioral Strategies for Weight Loss is a 2-hour online continuing education (CE) course that exposes the many thought errors that confound the problem of weight loss and demonstrates how when we use behavioral strategies – known as commitment devices – we change the game of weight loss. While obesity is arguably the largest health problem our nation faces today, it is not a problem that is exclusive to those who suffer weight gain. For therapists and counselors who work with those who wish to lose weight, there is ample information about diet and exercise; however, one very large problem remains. How do therapists get their clients to use this information? Packed with exercises therapists can use with their clients to increase self-control, resist impulses, improve decision making and harness accountability, this course will not just provide therapists with the tools they need to help their clients change the way they think about weight loss, but ultimately, the outcome they arrive at. Course #21-13 | 2016 | 31 pages | 15 posttest questions

This online course provides instant access to the course materials (PDF download) and CE test. After enrolling, click on My Account and scroll down to My Active Courses. From here you’ll see links to download/print the course materials and take the CE test (you can print the test to mark your answers on it while reading the course document). Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion. Click here to learn more.

Professional Development Resources is approved to offer continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB Provider #1046, ACE Program); the American Occupational Therapy Association (AOTA Provider #3159); the Commission on Dietetic Registration (CDR Provider #PR001); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy (#BAP346), Psychology & School Psychology (#50-1635), Dietetics & Nutrition (#50-1635), and Occupational Therapy Practice (#34); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

What’s Wrong with the Game of Weight Loss?

By Claire Dorotik-Nana, LMFT, Author of Behavioral Strategies for Weight Loss

Behavioral Strategies for Weight LossWeight loss is a game we keep playing the same way – even when we are not winning. We continue to diet, purchase gym memberships, go on crash diets, and buy weight loss supplements. In fact, the weight loss industry has outgrown inflation rates, all the while remaining unaffected by economic downturns. By all accounts, weight loss matters to us – an awful lot. Yet what we fail to consider is that when it comes to weight loss, there is a lot more that we don’t know than we do. For example, while we may know that eating fewer donuts will help us lose weight, we fail to consider that thinking about eating fewer donuts now is not the same as actually turning down the donut your co-worker offers you next Friday. Just what influences those decisions and why we may not always make the choices we intend to make – even when we know they are good for us – is what this course is all about.

Limited Resources, Fading Benefits, and Tempting Options

The number one resolution of 2015 was to lose weight. Yet losing weight, for most of us, is like playing the lottery – the odds are not very good. In fact, it’s estimated that only 8 percent of those who make New Year’s resolutions actually keep them.

It’s not so much that we can’t lose weight; it’s that, like keeping a resolution, we can’t keep it off. For this reason, the National Weight Control Registry (NWCR) determines the difference between weight that is lost unsuccessfully – meaning it is lost and regained – and that which is lost successfully as a three year deal. If we can keep at least thirty pounds off for three years, we can consider ourselves successful.

If not, we have some interest to pay. Studies show that the majority of dieters will actually gain back more than they originally lost. Yet for those who work with dieters this isn’t surprising. The problem, as Diane Robinson, PhD, a neuropsychologist and Program Director of Integrative Medicine at Orlando Health, notes is that, “Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise. But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts.”

What we ignore is that while weight loss is regulated by what we eat – those choices are regulated by something much larger, and more powerful. For example, consider the emotional attachment we have to certain foods. From the time we are young, we are conditioned to have preferences for certain foods, and food marketing to children has dramatically increased in recent years. In response to this dramatic increase, in 2008 Congress called for a Federal Trade Commission review of marketing food to children and adolescents. In that report, experts found not only that the total of dollars spent on food marketing to children 0-12 and adolescents was well over the previous figure of 1.6 billion, but that more than half of all television advertising dollars were directed toward children. Ranking second only to television advertising was money spent on toys included in kids’ foods (which also includes restaurant foods) – which came in at a whopping $427 million. And even more surprising, if you add the dollars restaurants spend on child directed marketing to the toys they include with the child’s meals, that figure jumps to $520 million – more than twice the amount of child directed marketing in any other category. As Robinson explains, “If we’re aware of it or not, we are conditioned to use food not only for nourishment, but also for comfort. That’s not a bad thing, necessarily, as long as we acknowledge it and deal with it appropriately.”

Click here to learn more.

Behavioral Strategies for Weight LossBehavioral Strategies for Weight Loss is a 2-hour online continuing education (CE) course that exposes the many thought errors that confound the problem of weight loss and demonstrates how when we use behavioral strategies – known as commitment devices – we change the game of weight loss. While obesity is arguable the largest health problem our nation faces today, it is not a problem that is exclusive to those who suffer weight gain. For therapists and counselors who work with those who wish to lose weight, there is ample information about diet and exercise; however, one very large problem remains. How do therapists get their clients to use this information? Packed with exercises therapists can use with their clients to increase self-control, resist impulses, improve decision making and harness accountability, this course will not just provide therapists with the tools they need to help their clients change the way they think about weight loss, but ultimately, the outcome they arrive at. Course #21-13 | 2016 | 31 pages | 15 posttest questions

Professional Development Resources is approved to offer continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB Provider #1046, ACE Program); the American Occupational Therapy Association (AOTA Provider #3159); the Commission on Dietetic Registration (CDR Provider #PR001); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy (#BAP346), Psychology & School Psychology (#50-1635), Dietetics & Nutrition (#50-1635), and Occupational Therapy Practice (#34); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

Beyond Calories & Exercise – New Online CE Course

By Robert E. Hardy, EdD

Beyond Calories & Exercise: Eliminating Self-Defeating BehaviorsBeyond Calories & Exercise: Eliminating Self-Defeating Behaviors is a new 5-hour online continuing education (CE/CEU) course that “walks” readers through the process of replacing their self-defeating weight issues with healthy, positive, and productive life-style behaviors. It moves beyond the “burn more calories than you consume” concept to encompass the emotional aspects of eating and of gaining and losing weight. Through 16 included exercises, you will learn how to identify your self-defeating behaviors (SDBs), analyze and understand them, and then replace them with life-giving actions that lead to permanent behavioral change. Course #50-10 | 2013 | 49 pages | 35 posttest questions

Professional Development Resources is approved by the American Psychological Association (APA) to sponsor continuing education for psychologists; the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB Provider #1046, ACE Program); the American Occupational Therapy Association (AOTA Provider #3159); the Commission on Dietetic Registration (CDR Provider #PR001); the California Board of Behavioral Sciences (#PCE1625); the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy (#BAP346), Psychology & School Psychology (#50-1635), Dietetics & Nutrition (#50-1635), and Occupational Therapy Practice (#34); the Illinois DPR for Social Work (#159-00531); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

This online course provides instant access to the course materials (PDF download) and CE test. Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion. You can print the test (download test from My Courses tab of your account after purchasing) and mark your answers on while reading the course document. Then submit online when ready to receive credit.

Robert E. Hardy, EdD, received his doctorate degree from Western Michigan University where he was a Mott Foundation Scholar. Currently, he is a Minnesota-licensed psychologist. In 1991, he co-authored Self-Defeating Behaviors (Harper/Collins). The book remains in publication, and is considered the classic work on why/how individual’s repeat negative behaviors. In 1996, he co-authored The Self-Defeating Organization (Addison-Wesley). This book applied his models to eliminate self-defeating behaviors to teams, groups, and organizations. Dr. Hardy became a frequent speaker on self-defeating behaviors – and during this time his weight was over 300 pounds. Lecturing on his topic, and weighing that much became a “marketing nightmare.” Finally, he applied his behavioral change models to his own weight issues. His current weight is 165 pounds and he has maintained this weight for over ten years. This experience led him to author You Don’t Know How to Change (Amazon and Kindle, 2011). This book presents his educational model of change: individuals first learn the models, then they learn to apply the models, and the desired outcome is permanent behavioral change.

Your 5 Worst Gluten-Free Mistakes

Guest post by Cynthia Sass, MPH, RD

Your 5 Worst Gluten-Free MistakesAfter experiencing some wacky symptoms, I was recently tested for celiac disease, and while the report came back negative, I’ve noticed that I do feel better when I avoid gluten. Many of my clients are in the same boat, but others seek me out after going gluten free and feeling worse, or even gaining weight, which seems to be increasingly common. The truth is, navigating the gluten-free landscape can be pretty darn tricky. Here are five common missteps I see, and how to resolve them.

Not “getting” gluten
One client recently said to me, “I’m not really sure what gluten is, but I know it’s bad, right?” I think a lot of people are a little in the dark about the issue at large, and it is complicated, but in a nutshell, here’s what you need to know: gluten is a type of protein naturally found in wheat (including spelt, kamut, farro, and bulgur) and other grains, like barley and rye. In people who have celiac disease, consuming even small amounts of gluten triggers unwelcome symptoms, including belly pain and bloating. This happens because gluten causes the immune system to damage or destroy villi, the tiny, fingerlike structures that line the small intestine like a microscopic plush carpet. Healthy villi absorb nutrients through the intestinal wall into the bloodstream, so when they become damaged, chronic malnutrition occurs, which is typically accompanied by weight loss and exhaustion. Other symptoms may include bone or joint pain, depression, and skin problems. In people with this diagnosis, the only way to reverse the damage, and the accompanying symptoms, is to completely avoid gluten. People like me, who test negative for celiac disease, may be experiencing a condition called gluten intolerance, or gluten sensitivity, which means that while not celiac, consuming gluten causes bothersome side effects, which can include flu-like feelings, bloating, and other gastrointestinal problems, mental fogginess, and fatigue. Unfortunately, there is no real test for gluten sensitivity at this time, and the symptoms may be related to other issues, including stress (who doesn’t have that?!), which makes it a not-so-black-and-white issue.

Confusing gluten free with wheat free or refined grains
As I noted above, gluten isn’t only found in wheat. I’ve heard numerous people say they eat gluten free, but all they’ve really done is replace foods like white bread with hearty whole grain versions, which may include spelt (in the wheat family), and rye (which, while not wheat, also contains gluten). If you don’t have celiac disease or gluten intolerance, these swaps may make you feel great, and lead to weight loss, because trading refined grains for whole grains ups your intake of fiber, boosts satiety, so you feel fuller longer, and better regulates blood sugar and insulin levels. These are all good things, but, in this case, totally unrelated to gluten.

Thinking gluten free equals weight loss
You may have seen a friend, co-worker, or celebrity suddenly slim down after proclaiming to give up gluten. And while going gluten free may absolutely lead to dropping a dress size (or more), the weight loss is generally caused by giving up foods that contain gluten, which are loaded with dense amounts of refined carbs, like bagels, pasta, crackers, pretzels, and baked goods. Axing these foods altogether, or replaced them with more veggies and healthy gluten-free whole grains, like quinoa and wild rice, automatically cuts excess carbs (which may have been feeding fat cells), ups fiber and nutrients, and results in soaring energy. However, going gluten free can also lead to weight gain.

Loading up on gluten-free junk food
Because gluten free has exploded in popularity, there are dozens of gluten-free options in markets these days, including carb-laden (but gluten free) versions of… bagels, pasta, crackers, pretzels, and baked goods! One popular brand of gluten free cookies pack 60 calories each, more than a “regular” sandwich cookie. And some gluten-free foods are made with refined gluten-free grains, which have been stripped of their fiber and nutrients, like white rice. The bottom line is, simply going gluten free doesn’t guarantee the loss of pounds and inches – quality and quantity still matter most.

Ignoring the rest of your diet
In addition to quality and quantity, balance is critical for feeling well and achieving weight loss. I’ve seen people trade white pasta for healthy whole grains like quinoa or wild rice, but still eat portions that are far too large, and therefore not see weight loss results. Others believe it’s OK to eat unlimited amounts of healthy gluten-free foods, like fruit and nuts. But sadly, any time you eat more than your body can use or burn, even from healthy foods, you create surpluses, which get shuttled straight to your body’s storage units – fat cells.

If you have celiac disease (get tested if you suspect you do, but you’re not sure), you absolutely must avoid gluten, and it’s important to note that it lurks in many products, from salad dressings and seasoning mixes, to vitamins, and even lip balm, so eliminating it completely is a big commitment. And if you think you may be gluten intolerant, try to avoid gluten, and monitor your how you feel. But in either case, the single most important thing you can do is to strive for a healthy, balanced, whole foods diet, the true keys to both optimal health and weight loss.

What’s your take on this topic? Are you confused about gluten free diets? Have you lost or gained weight by going gluten free?

Source: http://news.health.com/2013/05/08/5-worst-gluten-free-mistakes/

Related Online CEU Course:

Celiac Disease: Basics & BeyondCeliac Disease: Basics & Beyond is a 2-hour online CEU course that explains the basics of celiac disease from the prevalence and pathophysiology of celiac disease to the diagnosis and management of celiac disease. It also goes beyond the basics by including the dietary treatment of celiac disease from a registered dietitian’s perspective by outlining the steps of the nutrition care process from assessment to monitoring and evaluation. Two case studies are included to assist the health professional in understanding the patient’s perspective from pre-diagnosis to disease management. This course will be informative for anyone with celiac disease as well as registered dietitians and other health professionals who work with patients with celiac disease.

Enhanced by Zemanta

7 Big Nutrition Myths

By Melanie Thomassian, RD

These days there is an incredible amount of information available on what to eat for health, fitness and weight loss. Unfortunately, a good deal of it is distorted, biased, or simply untrue. Often, the scientists conducting studies on a given food product, or supplement, are employed by the very company which produces the product — how can they possibly be impartial? At other times, studies are completed in a very short period of time, or are improperly carried out, producing misleading results. This is why you need to be so careful where you get your health information from, and make sure you always examine claims with a critical eye.

NUTRITIONAL MYTHS TO BE AWARE OF

Here are some of the most common nutrition myths which you’re likely to come across.

NUTRITIONAL MYTHS TO BE AWARE OF1. ENERGY DRINKS ARE HEALTHY

Despite the vitamins, amino acids, and other compounds which energy drinks contain, the fact remains that huge amounts of sugar, artificial sweeteners, and caffeine make them a very dubious choice.

Furthermore, the rush they produce can quickly lead to a sharp crash in blood sugar, and energy levels afterwards, making you feel even worse than you did before.

2. DIET SODA HELPS YOU LOSE WEIGHT

Despite the fact that diet soda’s don’t contain any sugar, they have actually been shown to increase the desire to eat sugary foods.

In fact, some studies suggest diet soda drinkers are actually more likely to be overweight.

Why?

Some studies suggest that when our taste buds sense sweetness, the body expects a calorie load to accompany it. When that doesn’t happen, it may cause us to overeat because we crave the energy rush our body was expecting. (Source – Cheryl Forberg R.D.)

Another suggestion is that artificial sweeteners dull the taste buds, which means you eat more high-flavor, high-calorie foods to satisfy those cravings.

So, stick to water and unsweetened teas, particularly if you want to lose weight.

3. “NATURAL” FOODS ARE HEALTHIER FOR YOU

The truth is, there is no serious regulation of these claims.

Just about any food manufacturer can use the word natural on their food label, making you think a particular food is healthier for you than something else.

As a general rule, try to choose foods that are close to their natural state, i.e. fresh fruit and veg, raw, unsalted nuts, plain meats, etc… basically foods that haven’t been processed to death.

When choosing packaged foods, go for those that have a short ingredients list, and also foods that contain real ingredients, rather than a list of chemical additives.

4. CHOCOLATE IS BAD FOR YOU

Too much of anything can be bad for us, but a little dark chocolate now and then, is actually healthy.

It contains compounds called flavonoids, which can improve circulation, raise HDL cholesterol (the “good” cholesterol), and stimulate the release of those feel-good endorphins.

The key, though, is to stick with dark chocolate most of the time, which has a higher cocoa content (60% plus), rather than milk or white chocolate, which tend to be little more than sugar and fat.

5. LOW FAT FOODS ARE BETTER FOR YOU

Unfortunately, this is a myth that will probably be around for some time yet.

For the most part, I stay clear of “low fat” foods. My reasoning?

Well, I’ve come to believe, like I mentioned above, that foods are better consumed in their natural state, or at least as close to it as possible.

So, when I pick up a tub of margarine, for example, to read the contents list, what do I find? A list of ingredients I cannot pronounce, let alone understand what they are there for. That can’t be a healthy choice, can it?

My personal preference is a very small amount of butter — but, that’s a story for another day!

The truth is that food manufacturers make up for the taste deficiency, which comes from removing the fat in foods, by filling them with sugar and other unnatural additives.

I’d rather take my chances, and eat a little less of a higher fat food, which is closer to its natural form, rather than some lab produced food product.

6. EATING AT NIGHT LEADS TO WEIGHT GAIN

Truthfully, calories are calories. If you eat more than you burn, you’ll gain weight.

A more likely conclusion is that those calories eaten at night tend to come from junk food, with a very low nutrition profile.

Try to plan all of your snacks and meals, and then stick with your plan, rather than allowing yourself the luxury of random choice in the evenings, when the resolution to eat better is often weaker.

7. FASTING HELPS CLEAR TOXINS FROM YOUR BODY

Your body does a fine job of clearing toxins on its own.

The liver, kidneys and spleen are designed to help remove harmful substances from our system.

There is actually no credible evidence that fasting helps the body do its job any better than it would otherwise.

Instead, eat plenty of fruits and vegetables, drink lots of water and green tea, take some exercise, and get a few good nights of sleep in a row.

Try to get into the habit of questioning any nutritional claims you hear. Also, keep in mind that the healthiest foods are likely to be the ones that are the least processed.

What’s the biggest nutrition myth you’ve ever heard?

Source: http://www.dietriffic.com/2012/02/08/nutrition-myths/

Enhanced by Zemanta

Are You a Mindless Eater?

Distracted Dining, by Jon Vredenburg, MBA, CSSD, RD, LD/N

Quick – What did you have for dinner last night?

If you are like most people, uncovering that answer in your brain probably took some time. Multi-tasking has gone main stream and has blunted the overall awareness of our most fundamental activities. If you are looking to get a handle on the distractions in your life, then your nutritional health will stand to benefit.

Distracted Dining‘Distracted Dining’ can be simply defined as diverting focus from your dietary intake. The source of distraction can take many forms. It is a challenge for an individual to eat healthfully if they are not focused on the task at hand. After all, if a person is not fully aware of what they are doing – then how can they be sure if they are doing it right?

The end result for most distracted diners is an unsatisfying calorie surplus. “When our brain is distracted during eating we are unable to fully register what we are eating and how much we are eating,” states Sally Clifton, a Registered Dietitian with Shands Jacksonville’s Employee Wellness Program. “It is like multi-tasking – even though we think we can do it, we are never really able to fully devote attention to one task.”

Recent research has measured how food intake is impacted when the brain is concentrating on something else besides a fork and spoon. Researchers in Great Britain looked at how playing a computer card game during a meal influenced a person’s eating behavior. The test subjects were given a prepared lunch and then 30 minutes later were questioned about the meal and were also offered a “taste test” snack. The study showed that the distracted eaters ate twice as much during the subsequent taste test in comparison to those without the diversion. The individuals who were playing the computer card game also reported being less satisfied with their lunch meals and also had difficulty remembering what they just ate.

It is clear that overconsumption is the primary problem when multi-tasking becomes part of meal time. Clifton suggests using smaller plates and portioning food in single-serve containers or sandwich bags to help cap calorie intake if your attention has to be diverted. Establishing ground rules is the key. “No eating in front of the television, no eating on the couch and no eating in the car,” advises Clifton. “You can lose focus on your senses since [attention] goes to your eyes and ears and that can lead to overeating.”

Another common trap for distracted diners is the tendency to eat food at a rapid rate. By doing so, the enjoyment of the meal is lessened while caloric intake is heightened. “It takes a while for our brain to actually compute satiety. When we are shoveling the food in we tend to take in more calories than we would have if we slowed down and were mindful about our eating. Let your body respond to the food and increase satiety,” states Jill McCann, a Registered Dietitian with Preferred Nutrition Services. It takes about 20 minutes for food to be digested enough to influence hormones and impact blood sugar so savoring the meal and enjoying each bite helps on multiple levels.

Becoming fully engaged in what you are doing sounds more like a life lesson, than nutritional advice, but it is important nonetheless. The concept of ‘mindless eating’ is fairly new, but it has become part of America’s nutritional lexicon. McCann coaches clients on techniques to fight mindless eating. “Distracted dining is one of the biggest driving forces against anyone seeking weight management or overall wellness,” states McCann.

McCann uses the acronym H.A.L.T. to help her clients curtail their tendencies towards mindless eating. “H.A.L.T. stands for Hungry, Angry, Lonely or Tired,” states McCann. “Before taking that first bite, you should HALT and ask yourself if you are actually hungry or if you responding to other emotions.” It is quite normal for feelings of hunger to be present anywhere from 4 to 5 hours after eating. Anything inside of that window would require taking an emotional inventory.

Stressful situations, like those that trigger feelings of anger, can lead many people towards food. “I see emotional hunger a lot of times in the afternoon or nighttime as people are stressed out when they get home from work,” states McCann. “Food becomes a comfort for them.” In those circumstances McCann suggests simple deep breathing techniques before even opening the kitchen pantry.

Loneliness is another emotion that can influence a person’s attraction towards food. The act of eating increases serotonin levels in the brain which can elevate mood and provide a distraction from feelings such as isolation. Visiting with friends or family is the more healthful way to address this emotion. The consensus among nutritional therapists is that the emotions we may experience are controlled by outside forces, but how a person responds to that emotion is completely under their control. “Being healthy involves standing up for yourself and having confidence in the choices you are making,” states Clifton.

Fatigue is the last feeling in the H.A.L.T. tool and it is a common foe in weight loss efforts. The relationship between weariness and weight gain are driven by the two hormones that regulate hunger: gherlin and leptin. Gherlin is a hormone made in the stomach that tells the brain when it is time to eat. Conversely, leptin is the hormone that sends a signal to the brain that you are full. Leptin is released by the fat cells in our body. Researchers have found that people who regularly get less than seven hours of sleep have higher levels of gherlin and lower levels of leptin. It is easy to see why this hormonal one-two punch can lead to weight gain.

One common technique for battling the struggles of mindless eaters is food journaling. Clifton uses it as a tool with many of the clients in her wellness programs. “The journaling allows them to know where they stand with every single thing that they eat,” states Clifton. The method used to journal, whether online or hand-written, depends on the needs of the individual but either method creates much needed awareness. The cell phone, which is a weapon of mass distraction in most cases, can actually be a valuable ally for tracking intake. Clifton recommends fitday.com and myfitnesspal.com since they have meal tracking applications that are compatible with most smart phones. These websites help the user identify specific calorie goals and have a wealth of food items stored in their databases. “Sparkpeople.com is another good resource since it has a social media component which can be a source of additional motivation by being part of a community,” states Clifton. Best of all, they are free. Your bank account will appreciate that mindfulness.

At the end of the day Disturbances during meals are sometimes inevitable. The fact that your senses may be pulled in different directions while you eat does not mean it is unhealthy. However, if the television, desk or steering wheel is frequently at arm’s length during meals it may be time for a change of scenery. Maybe by this time tomorrow you will remember what you had for dinner.

Article shared from The HealthSource: http://healthsourcemag.com/distracted-dining/

Enhanced by Zemanta