The Life You Want
Page 32
Netherlands, depression study, 55
neurobiology, 210
neurotransmitters, 22, 222
Nine Step Program:
addressing emotional eating, 100
cutting out some foods and reducing portions, 115–16
eating schedule, 101–3, 116
eliminating sugary beverages, 118–21
and exercise, 99–100, 102
food log, 100–101
inner dialogue, 105–9
Plan A, 109–14, 116
and satisfaction, 103–5, 108
training down taste preferences, 120, 121–28
and triggers, 98–99, 116–18
Nintendo Wii, 164
Nurses’ Health Study, 119
obesity:
and depression, 55–56
and exercise, 163
and inflammation, 143
statistics on, 89
stereotypes of, 56, 184
and surgical options, 202–4
omega-3 fats, 94
opioids, 85, 86, 87
The Oprah Winfrey Show (TV show), 130, 133–36, 153, 175
orexin, 86
osteoporosis, 129, 140, 264, 279
Overeaters Anonymous (OA), 32, 69, 76, 188
overeating:
achieving healthy-eating goals, 126–27, 128
bingeing distinguished from, 71
and brain wiring, 86–88
case studies, 98–99, 123
causes of, 83–90
and caveman’s brain, 83–84
and control of eating, 80–82
and depression, 55, 56–57
emotional eating distinguished from, 35, 82
and exercise, 109
and hunger signals, 101
Nine Step Program, 98–128
and physiological wiring to seek pleasure, 23, 35
and toxic food environment, 88–90
triggers of, 35, 46, 115
types of, 82–83
underlying issues of, 5, 7, 34–35
see also emotional eating
pain:
back pain, 142, 278–79
as barrier to weight loss success, 17–20
emotional pain, 53–54, 75
and exercise, 75
and feelings of unworthiness, 49
identifying sources of, 59–61
problem areas, 60–61
pampering activities, 113
partially hydrogenated oils, 94, 95
Pelchat, Marcia, 122, 124, 125
Perceived Exertion Scale, 156, 158–60
perfectionism, 108, 109, 204–5
PET (positron-emission topography) scans, 210, 225
Phelan, Suzanne, 197, 198, 205
physical abuse:
and body image, 28, 175–76, 190
and depression, 58
and self-worth, 26
physical education class, 132, 134
physical limitations, and exercise, 163–64, 275–79
pleasure:
and alternative activities, 112
and caveman’s brain, 84
and emotional eating, 38, 55
and motivation, 18–20
natural propensity for seeking, 7, 8, 17
physiological wiring for seeking, 22–23, 86, 88, 208
pleasurable activities, 221–26
and sexuality, 113, 224
and taste preferences, 85, 97–99
pleasure file, 223–25, 226
polyunsaturated fats, 94
portion size:
and Nine Step Program, 115–16
and toxic food environment, 89
Portugal, exercise study, 139–40
positive psychology, 210, 226
positron-emission topography (PET) scans, 210, 225
prediabetes, 92
processed foods, salt in, 125
procrastination, 113
pro-inflammatory cytokines, 143
protein, as satiating, 104–5
psychology:
positive psychology, 210, 226
and weight loss, 3–7, 28
quadriceps stretch exercise, 260
regrets, and inner dialogue, 107–8
relationships:
and body image, 173, 176, 190–91
as coping tool, 75–76
differentiating healthy from toxic relationships, 62–65, 214–15
disconnection from, 37–38
effect of weight loss on, 27
and emotional eating, 35–36, 59–65, 79
and exercise, 150, 152
and forgiveness, 218, 219, 220
and happiness, 212, 213–15, 226
and pain, 59–61
unsupportive relationships in childhood, 29–30
and weight loss maintenance, 205
relaxation, 78
resources, demands balanced with, 68–70, 77–78
reward centers:
and changing pleasures, 23, 221–22
and emotional eating, 38
and overeating, 35, 88
and transition times, 113
reward deficiency, 222
reward sensitivity, 86–87
Ring, Tracy, 133–36, 150, 175
role models, and exercise, 144–45
roux-en-Y gastric bypass (RYGB), 203
Sacramento Veterans Administration Medical Center, 141–42
salt shaker, case for, 125
salty foods:
and brain wiring, 86
and caveman’s brain, 83–84
limiting, 96–97, 198
and Nine Step Program, 115–16
risks of, 96
and taste preferences, 92, 121–28
saturated fats, 94, 95
Savard, Sheryl, 98–99
Schneider, Mary Jo, 32, 76, 188, 206
sedentary life, 1–2, 5, 129, 163
self-efficacy, 44
self-reflection, 11, 12
self-regulation, 72
self-talk, 52
self-worth:
and abuse, 31
as barrier to weight loss success, 23–26
breeding success, 50–51
and physical and sexual abuse, 26
raising, 24–25
see also unworthiness, feelings of
Seligman, Martin, 210
serotonin, 22, 39
sexual abuse:
and body image, 28, 175–76
and depression, 58
eating disorders and, 31
and fear of success, 27
and pain, 60
and self-worth, 26
sexuality:
and body image, 172
and pleasure, 113, 224
shame, 24, 31, 36, 39, 71, 81, 176, 183, 187–88
shoulder press, 268
shrug roll exercise, 257
sleep:
and depression, 47, 55
and exercise, 142, 166, 168
Lifestyle log, 47, 229, 230
recording, 229, 230
as trigger for weight gain, 47
slow eating, 98
smell, sense of, 86
smoking, 3, 22, 143
social comparison theory, 183
sodium requirements, 96–97
soft drinks, 95, 118–21
sparkling water, 120
spirituality, as coping tool, 76
squats, 265
standing hamstring stretch exercise, 259–60
stereotypes, 29, 56, 184
strength training exercises, 155, 157–58, 196, 255, 264–68
stress:
and balance, 68–70
as barrier to weight loss success, 20
from being overextended and overscheduled, 65–70, 118, 168
stress (cont.):
and bingeing, 71
and body image, 176
brain, 85
and breathing, 65
and depression, 58
and emotional eating, 37, 45, 65–70, 78, 118
and exer
cise, 75
as trigger, 116, 118
stress-relieving strategies, 58
stretching, 261–62
stroke, 129, 140
support systems: and body image, 191
and exercise, 150, 152
and Nine Step Program, 100, 118
relationships as, 75–76, 213
surgical options, for weight loss, 202–4
sweeteners, 95
sweet foods:
brain chemical rush from, 86
and brain wiring, 86
and caveman’s brain, 83–84
limiting, 96, 198
and nine step Program, 115–16
risks of added sugar, 95–96
and taste preferences, 92, 121–28
Switzerland, surgical option studies, 203
talk therapy, 58, 59
taste preferences:
and bingeing, 71
evolution of, 83–84
and exercise, 100
and pleasure, 85, 97–99
and reasons to control eating, 91, 92
training down, 120, 121–28
Taylor, Angela, 18–19, 24–25, 26, 29–30, 108
technology, effect on relationships, 38
Teixeira, Pedro J., 140
Thompson, David (pseudonym), 38
time:
for achieving goals, 185–86
and emotional eating, 37, 38
for exercise, 20, 133, 152, 154, 166, 186, 264
pie chart of, 186–87
and pleasure, 223–24
Tortora, Eddy (pseudonym), 222
Total Body Makeover (Greene), 158, 164
toxic food environment, 88–90
trans fats, 94, 95
transition times, alternatives during, 113–14
traveling, alternatives for, 114
Treitler, Inga, 9
triceps extension, 267
triggers:
of emotional eating, 7, 39, 45, 46, 64, 85
and food addiction, 85
and Nine Step Program, 98–99, 116–18
of overeating, 35, 46, 115
understanding, 6
unplugging, 117–18
triglycerides, 40, 95, 96
TRIM program, 202
TV watching, 112, 147, 150, 176, 186, 199
Twain, Mark, 215
Twelve-Week Fitness Plan, 268–75
twisting trunk curl exercise, 258
Tympanick, Shaun, 21, 150, 196, 197, 199, 206
type 2 diabetes:
cutting risk for, 92
and exercise, 141
and lack of sleep, 47
and sugary beverages, 119
University of Konstanz, Germany, exercise study, 169–70
University of Western Australia, perfectionism study, 204
unworthiness, feelings of:
awareness of, 48–49
as barrier to weight loss success, 23–26
and body image, 173
and core beliefs, 50–53
and emotional eating, 48–53
and stress, 66
underlying thought pattern of, 49
upper ab crunches exercise, 258
upper calf stretch exercise, 260
U.S. Centers for Disease Control (CDC), 160–61, 212
U.S. Department of Health and Human Services, 31
U.S. Department of Labor, 89
U.S. Food and Drug Administration (FDA), 93
vacation, alternatives for, 114
variety:
and appetite, 84, 89
limiting dietary options, 198–99
limiting variety of fat, sweet, and salty foods, 115–16
in vegetables, 2–3
vegetables, variety in, 2–3
victim-martyr mentality, 25
visceral belly fat, 94, 233
visualization:
and body image, 182
and Plan A, 110–11
Walker, Christine (pseudonym), 60
Walker, Shannon (pseudonym), 217
walking:
and alternatives in evening, 112
and exercise, 137, 138, 152, 154, 156, 161, 164, 165
Pre-Plan Plan, 271
and transition times, 114
water, drinking of, 120, 121
water-rich foods, 104
water weight, 167
Weatherly, Terane, 146–47, 206
weigh-in routine, 200–201
weight loss:
holistic approach to, 28
and identity, 9
and psychology, 3–7, 28
and relationships, 27
surgical options, 202–4
see also barriers to weight loss success
weight loss maintenance:
ease over time, 205–6
and emotional eating, 201–2
and exercise, 141, 155–60, 196
and healthy eating, 197–98
limiting dietary options, 198–99
measuring success, 206–7
and motivation, 194, 195, 206
and National Weight Control Registry, 9, 12–13, 195, 196, 197–207
and perfectionism, 204–5
and relapsing issues, 200
strategies for, 196–202, 204–6
and weigh-in routine, 200–201
weight loss success:
defining, 206–7
and exercise, 130–31
and fear of failure, 28
and logs, 11, 39
pleasure and, 8
statistics on, 2, 6
tolerance for discomfort and, 8
see also barriers to weight loss success
Whelton, Paul K., 97
Why List:
for emotional eating, 40–41
for exercise, 140–45
for reasons to control eating, 91–93
willpower:
and delaying gratification 70, 79
and exercise, 131
and overeating, 37, 83
Winfrey, Oprah, 137–38
women:
and body image, 172
calories consumed by, 90, 102
and depression, 58