Strategies for Success in Weight Management By: James J. Messina, Ph.D.
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Transcript of Strategies for Success in Weight Management By: James J. Messina, Ph.D.
Overview of - Intuitive Eating: A Revolutionary Program that Works - How it fits our Program!
by Evelyn Tribole and Elyse Resch
Strategies for Success in Weight ManagementBy: James J. Messina, Ph.D.
Sources for Overview of Intuitive Eating
The Book: Intuitive Eating: A Revolutionary Program that Works (2003) by Evelyn Tribole and Elyse Resch, publisher: St. Martin’s Griffin, New York, NY, 2003. Available at Amazon: http://www.amazon.com/gp/product/0312321236/102-2995993-9211355?v=glance&n=283155
The Website: http://www.intuitiveeating.com/
The three distinct eating styles according to Intuitive Eating:
1. Careful Eater
2. Professional Dieter
3. Unconscious Eater
4. Intuitive Eater
1. Careful Eater-not officially on a diet
Spends most waking hours planning next meal or snack-scrutinize all eating done
Chronically worries about what to eatChastises every “unhealthy” or fatty food
eatenFocused on health and fitness but
obsesses over food to emotionally debilitation
2. Professional Dieter-perpetually dieting - yo-yo dieters
Tried all of the latest & greatest dietsKnows a lot about portions, calories, food
substitutes & “dieting tricks”Reason on diet-original one never workedTotal rationale for careful eating-loss of
weight If not on a diet thinking & planning next dietBing &“last supper” if eat “forbidden food”
3. Unconscious Eater- 4 types
1. Chaotic Unconscious Eater
2. “Refuse-not” Unconscious Eater
3. “Waste not” Unconscious Eater
4. Emotional Unconscious Eater
Chaotic Unconscious Eater
Lives an unscheduled life-busy putting out fires in life
Eating style is haphazardWhat’s available is grabbed-vending
machines, fast food etcDifficult time identifying biological hunger
until it is ravenous-therefore can go long periods without eating
“Refuse-not” Unconscious Eater
Vulnerable to mere presence of food regardless if hungry or not
Cannot refuse: Candy jars, food lying around at meetings, food sitting on kitchen counter
Not even aware they are eating or how much they have eaten
Vulnerable when food available at social events
“Waste not” Unconscious Eater
Value the food dollarEating drive influenced by getting as
much as can for the money“Clean Plate Club” membersWill eat leftovers of people at tableDanger at “All you can eat” Buffets
Emotional Unconscious Eater
Uses food to cope with emotions such as stress, anger & loneliness
View eating as a problem but usually it is symptom of deeper problem or issue
Will grab food when stressed outWill chronically binge vast quantities of
food due to emotional instability not clearly identified or willing to face
4. The Intuitive Eaters
March to their inner hunger signalsEat whatever they choose without feeling
guilt or having ethical dilemmaUnaffected eatersDon’t eat based on dieting rules or healthRely on own internal cues & signalsHave rid selves of “diet mentality”
Damage of chronic dieting
Increased binge eatingDecreased metabolic rate Increased preoccupation with food Increased feelings of deprivation Increased sense of failureDecreased sense of willpower
Self-Examination: are you an intuitive eater candidate?
1. Have you routinely eaten beyond your comfortable fullness level?
2. Do you routinely overeat when you’re getting ready for your next diet (knowing there will be a lot of foods you won’t be allowed to eat)?
3. Do you overeat as a coping mechanism in difficult times or to fill time when you’re bored?
Self-Examination: are you an intuitive eater candidate? (2)
4. Have you been resistant to exercise?
5. Do you only exercise when you diet?
6. Do you skip meals or wait to eat until you’re ravenously hungry only to find out that you overeat when you finally do eat?
7. Do you feel guilty either when you overeat or when you eat a “bad food,” which results in more overeating?
Benefits of becoming an Intuitive Eater- giving up dieting forever
1. You will eat far less food and want to exercise regularly
2. Your body will feel so much better when your stomach is not overfilled, when your muscles are toned & your heart is fit.
3. If you focus on how you feel as the goal, rather than weight loss, you’ll find ironically that you can’t help but lose weight
Stages of Awakening Intuitive Eater
1. Readiness-Hitting Diet Bottom
2. Exploration-Conscious Learning & Pursuit of Pleasure
3. Crystallization
4. The Intuitive Eater Awakens
5. Final Stage: Treasure the Pleasure
Stage 1 of Awakening Intuitive EaterReadiness-Hitting Diet Bottom
You are unhappy and want to stop: Being a yo-yo dieter who has lost &
regained hundreds of poundsThinking & worrying about food all the timeBeing out of touch with biological hungerEating to comfort, distract or numb your
feelingsHaving a negative body image
Stage 2 of Awakening Intuitive EaterExploration-Conscious Learning & Pursuit of Pleasure
Hyperconsciousness to reacquaint self with intuitive signals:
Make peace with food - unconditional permission to eat for satisfaction
Taste preferences - experiment to find true food likes & dislikes
Honor your hunger – recognize body signals of degrees of its hunger-not sure when full yet
Experiment with foods – not end model of nutrition at this point in your intuitive eating growth
Stage 3 of Awakening Intuitive EaterCrystallization
First awakenings of Intuitive Eating Style that has always been a part of you:
Exploration crystallizes into behavioral change
No more obsessive thoughts about foodFood choices begin to be made intuitively
in response to biological signalsGreater sense of trust to chose what you
really want to eat with dependable signals
Stage 4 of Awakening Intuitive EaterThe Intuitive Eater Awakens
Efforts result in comfortable free-flowing eating style: You consistently chose to eat when hungry You know you can choose more foods you like so it is
easy to stop when you feel full & begin to chose lighter & healthier foods because you feel better physically
Forbidden foods lose their allure since you can always have them when you want to eat them & if you choose heavier foods-you will get great pleasure, feel satisfied with much smaller quantity
Your food talk and self talk become more positive & non-critical & you stop being angry at your body & making disrespectful comments about it
Stage 5 of Awakening Intuitive EaterFinal Stage: Treasure the Pleasure
It will be easier to honor your hunger and respect your fullness & you will feel no guilt about food choices or quantities & you will treasure the pleasure eating give you
You will give up using food to cope with situations You become committed to exercise & nutrition as path to
feeling as physically good & healthy as you can be Your weight will naturally decrease to comfortable &
appropriate place for height & musculature You feel empowered & protected from outside forces
telling you how much to eat & how your body should look & feel free of burden of dieting
You will be an intuitive eater again
The 10 principles of Intuitive Eating
1. Reject the Diet Mentality2. Honor your hunger3. Make peace with food4. Challenge the food police5. Feel our fullness6. Discover the satisfaction factor7. Cope with your emotions without using food8. Respect your body9. Exercise-feel the difference10.Honor your health-gentle nutrition
Principle 1 of Intuitive EatingReject the Diet Mentality
Stop looking for “the right diet” to save you-there are none
Stop believing the lie that a diet will result in quick, easy, and permanent weight loss
Put your focus on a change of life style so that you no longer think about dieting!
Program materials related to Principle 1 of Intuitive Eating - Reject the Diet Mentality
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to Change
From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm
Tools for Determining Goal Weight
Developing a Healthy Relationship with Food
Principle 2 of Intuitive EatingHonor your Hunger
Feed your body adequately with energy & carbohydrates
Avoid triggering a primal drive to overeat by not feeding yourself when you are hungry to avoid excessive hunger
Honor your hung & you will rebuild your trust with yourself with food
Program materials related to Principle 2 of Intuitive Eating - Honor your Hunger
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to ChangeFrom Strategies for Success in Weight Management
http://www.coping.org/weightmgt/strategies/content.htm Tools for Determining Goal Weight Overcoming Triggers Developing a Healthy Relationship with Food
Principle 3 of Intuitive EatingMake Peace with Food
Give yourself unconditional permission to eat
Stop fighting with foods-eat the foods you want to eat
Do not allow yourself to feel deprived of food or a certain type of food to avoid uncontrollable cravings which lead to binging & overwhelming guilt after overeating
Program materials related to Principle 3 of Intuitive Eating - Make Peace with Food
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to ChangeFrom Strategies for Success in Weight Management
http://www.coping.org/weightmgt/strategies/content.htm
Tools for Determining Goal Weight Developing a Healthy Relationship with Food
Principle 4 of Intuitive EatingChallenge the Food Police
Silence self-talk inside of you which praises you for not eating enough to keep you alive & which punishes you for eating a treat
Silence this food policeman in your head which enforces unreasonable rules of dieting
Silence those negative, hopeless & guilt provoking messages which police you daily
Program materials related to Principle 4 of Intuitive Eating- Challenge the Food Police
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change
From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm
Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need Hot Topics from New Research
Principle 5 of Intuitive EatingFeel Your Fullness
Listen to your body when it says you are no longer hungry
Look for the signs which tell you when you comfortably full
Stop several times while eating to savor the taste of the food as well as to ask yourself if you what your current level of fullness is
Program materials related to Principle 5 of Intuitive Eating - Feel Your Fullness
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change
From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm
Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need
Principle 6 of Intuitive EatingDiscover the Satisfaction Factor
Reconnect with the pleasure and satisfaction which comes from the eating experience
Eating what you want, in an inviting environment provides pleasure which helps you feel satisfied & content
By experiencing the pleasure of eating-you will take less food to decide you had “enough”
Program materials related to Principle 6 of Intuitive Eating - Discover the Satisfaction Factor
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change
From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm
Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need
Principle 7 of Intuitive EatingCope with Your Emotions with Using
Find new ways to deal with your anxiety, loneliness, boredom, anger & other emotions which up to know you have swallowed or comforted with food
Identify the triggers & create new non-eating responses
Deal with the emotion rather than resulting overeating which deflects you from the real issues
Program materials related to Principle 7 of Intuitive Eating - Cope with Your Emotions with Using
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 2; Exercise to Live Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change Chapter 5: A New Look at Body Image Chapter 6: Impact of Abuse on Body Image and Weight Chapter 7: Impact of Sexuality on Body Image and WeightFrom Strategies for Success in Weight Management
http://www.coping.org/weightmgt/strategies/content.htm Tools for Determining Goal Weight Overcoming Triggers Developing a Healthy Relationship with Food Implementing and Maintaining an Exercise Program Getting Social Support You Need
Principle 8 of Intuitive EatingRespect Your Body
Accept your genetic blueprintAccept that your musculature, height &
body mass put you in a size which you deny is yours
Have realistic expectations about your body size-do not set yourself up for failure-our bodies seek their own equilibrium
Stop being overly critical & unrealistic about your body shape
Program materials related to Principle 8 of Intuitive Eating - Respect Your Body
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 2; Exercise to Live Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change Chapter 5: A New Look at Body Image Chapter 6: Impact of Abuse on Body Image and Weight Chapter 7: Impact of Sexuality on Body Image and WeightFrom Strategies for Success in Weight Management
http://www.coping.org/weightmgt/strategies/content.htm Tools for Determining Goal Weight Overcoming Triggers Developing a Healthy Relationship with Food Implementing and Maintaining an Exercise Program Getting Social Support You Need
Principle 9 of Intuitive EatingExercise - Feel the Difference
Get active & feel the differenceShift focus to how it feels to move your
body rather than on how many calories are being burned
Feeling energized from working out results in wanting to work out rather than avoid it
Wanting to lose weight is not a good enough motivating factor to work out
Program materials related to Principle 9 of Intuitive Eating - Exercise - Feel the Difference
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 2: Exercise to Live Chapter 4: Addressing Resistance to changeFrom Strategies for Success in Weight Management
http://www.coping.org/weightmgt/strategies/content.htm Tools for Determining Goal Weight Implementing and Maintaining an Exercise Program Getting Social Support You Need
Principle 10 of Intuitive EatingHonor Your Health-Gentle Nutrition
You do not have to eat a perfect diet to be healthy
Make food choices which honor both your health & taste buds while making you feel good
What you eat consistently-over time is what matters.
Progress, not perfection, is what counts
Program materials related to Principle 10 of Intuitive Eating - Honor Your Health-Gentle Nutrition
From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm
Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change
From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm
Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need Hot Topics from New Research