Whether it’s because you dread going to the gym or just feel too exhausted at the end of the day, findings from a recent study may help you.
The study, led by Ph.D. Katherine L. Milkman at the University of Pennsylvania, introduces an innovative concept into not just field of behavioral economics, but into the field of weight loss and health as a whole.
It’s called “temptation bundling.”
Temptation bundling refers to tying together two activities: one that you know you should do, and one that you usually want to do because you enjoy it so much.
The science shows that it works. And it can help you get into the gym and lose weight specifically.
Emotional eating, depression, and obesity are a vicious cycle. You get upset, you eat because you’re upset, then you’re upset because you have overeaten.
Food becomes a temporary relief—almost like an analgesic—for the emotional pain. Yet while it may numb, or even relieve it for a short while, the rebound is often much worse.
Food addiction shares many traits with drug addiction, yet with drugs, you have the option to just cut them out completely. With food, it is even harder.
Yet there are ways to break the cycle. Breaking out of the food medicating hamster-wheel is not easy, but particularly with the support of family and friends and a knowledgeable dietitian, it is absolutely do-able.
Tips from a Bariatric Surgeon in Oklahoma
One of the most fundamentally helpful things you can do is learn how to determine when your body is hungry versus when your mind is sending your body sneaky signals.
How to Determine the Source of Your Hunger:
It can be difficult to determine where the cravings are coming from. Here are a few tips:
Pay attention to how you’re feeling
- Do a quick self scan to see if any physical symptoms of hunger are prevalent, such as hollow stomach, hunger pangs, stomach growling or rumbling, or even a slight light-headedness.
- Am I thirsty? Many times hunger can be mistaken for thirst! If you are thirsty, drink some water. Then wait a bit, and see if you’re still hungry.
Be wary of situational hunger “triggers”
Not unlike Pavlov’s Dogs, we have been conditioned by our culture to feel hunger at certain triggers. If your alleged hunger coincides with passing the food court at the mall, think twice. It’s ok to keep walking. You can always come back later if it turns out you were hungry.
What to do when Overwhelmed by Food Cravings
Eating in response to stress or pain is a form of distracting oneself from the deep “hurt.” Not only does it perpetuate the cycle, but it also does not allow for the emotion to run its full course.
Accept your State of Mind
As difficult as feelings of panic and despair are to endure, they are part of the full spectrum of human emotions. Taking a deep breath and allowing yourself to ride out the wave of pain actually allows for you to come to terms with it, to confront your fears.
Substitute Eating Impulses with Healthy Behaviors
- Need something in mouth → Try a mint, a piece of gum, or even ice
- Feeling antsy → Try going for a short walk
- Feeling lonely → Try calling up a friend or family member
- Feeling tired → Try a cup of tea or decaffeinated coffee
Instead of beating yourself up for feeling hungry, try and take a mindful approach to what you’re facing. Allowing yourself to feel whatever emotion the craving is trying to make up for is the first step to harnessing your hunger. Once you are to view your emotions as a natural part of you, rather than something you must try and squash, you will be more apt to effectively control hunger impulses.
Curbing your impulses in this way will pave way for you to make more conscious choices about what you eat, so that you can be the master of your food, rather than the other way around.
For additional information on techniques to mindfully adapt your eating patterns, this article from Bariatric Times is quite helpful.
Carrying excess weight can not only be destructive to your health and body image but to your sex life as well. Whether you are married, in a relationship, or looking to start dating, regaining your health by losing weight can be a positive step for your personal satisfaction and improved intimacy with a significant other.
The Problem with Excess Weight
At the same time that excess weight is doing damage to your heart, liver, and bones, it is also linked with poor circulation, dwindling testosterone levels, and type 2 diabetes, all of which can lead to erectile dysfunction in men and reduced arousal in women.
Beyond biology, excess weight can construct a literal wall between you and your partner by making movement more difficult. In a society focused on body image, it can be difficult to maintain self-esteem when battling the stigma surrounding obesity. Without the confidence necessary to engage in healthy relationship dynamics, it is common to either avoid intimacy, suffer unsatisfying sexual encounters, or to even engage in destructive relationships that border on mental, emotional, and even physical abuse.
Pregnancy changes your body in ways you never thought possible. If you have been dreaming of bringing a little one into the world but are unsure about the rumors you’ve heard regarding pregnancy after weight loss surgery, worry no more.
We understand that both weight loss surgery and giving birth produce incredible results as well as challenges. While happiness and health and the goal of both choices, making big changes to your body requires planning and knowledge.
The following are facts to be aware of when planning your first or next pregnancy, post-op.
If you have undergone or are planning to undergo weight loss surgery, this life-changing procedure may offer you even more benefits than you anticipated. Recent DNA studies have revealed genetic components that increase after bariatric surgery, creating younger-looking skin and healthier bodily systems.
Want to learn more? Everything you need to know revolves around a miniscule genetic spiral located at the end of a coil of DNA: the telomore.
What is a Telomore?
Telomores are the genetic material that “cap” a cable of DNA, similar to the plastic tip at the end of a shoelace. Recent research at Stanford University reveals that these slinky-like bundles of chromosomes shorten as we age, causing eventual death when they reduce to a length of about 5000 bases.
It’s not what you think.
Being introverted does not mean you hide out in a cave all day, scorning social interaction, just as being extroverted does not mean that your life is an endless party and you never take a break.
Both temperaments, as well as the more common, Ambivert (a combination of both where most people’s personalities fall), are based on one question: how do you recharge?
What is this “recharging” you speak of?
Re-charging is how you relax. It’s how you gain energy. You can also ask yourself the question, “What tires me out?” No answer is wrong, and all have various benefits in both personal communications and professional environments.
If you absolutely adore and feel energetic when attending parties, networking, hanging out with groups of friends, and working on teams, it’s a good bet that you are more extroverted than introverted. This would mean that spending quiet time alone, reading, reflecting, and meditating may seem boring and stagnating to you. Getting out in the world and engaging with it on every level is what you need to feel good and successful.
Extroverts are known for captivating an audience, whether that audience includes three friends or a boardroom. They are often fun to be around.
If, on the other hand, you love silence, long walks in the woods (alone), prefer one-on-one time with friends and lovers, and accomplish more work when you dig into a task solo, then you may be more of an introvert. You get energy from being alone or with just one or two people and lose energy from the pressure of participating in big social gatherings.
Introversion doesn’t mean you don’t love a good party. It just means that you’ll need to rest up afterward to return to your optimal energy level. Introverts are often prized, sensitive listeners and can be perceived as highly authentic – and trustworthy – people when they are comfortable with themselves.
Ambiverts do a little of both and are noted to work especially well in sales-related professions, according to Forbes.
Why is knowing my type important?
Let’s get a real for a second.
For those of us who are still learning how to best take care of ourselves (and who isn’t?), knowledge is power. Socrates, the great Greek Philosopher, proclaimed “Know Thyself” as a key to becoming a better person and a more effective human being.
When you are stressed and overwhelmed (read: low on energy), you are much more likely to engage in destructive habits, such as overeating and negative inner talk. Understanding how you can rejuvenate and return to your “A Game” is essential to keeping those demons at bay so your best self – the self that commits to a weight loss journey and follows through – can keep serving your highest goals and aspirations, including sticking to bariatric lifestyle when it gets challenging.
When you don’t know how you feel, your feelings can control you. Understanding what gives you energy can help you stick with goals, chart a successful career, and plan vacations that nourish your spirit. By considering whether you are an introvert, extrovert, or ambivert, you do yourself – and those that love you and want you to enjoy a long, healthy life – a great service.
Thinking about a total life change that will completely alter the way you relate to your body and mind, for the better?
Weight loss surgery could be for you!
Knowledge is power, so making an informed decision about your health involves gathering all relevant information. Our comprehensive team at WeightWise Bariatric Program is committed to bringing you the most updated medical information at our state-of-the-art facility, as well as the personal support you need to make your weight loss journey truly incredible.
Unsure where to start? We’ve crafted a quiz with you in mind! Quickly test your knowledge and maybe even learn a thing or two!
Once you’ve finished, leave us a comment at the end of this post and tell us:
- How you liked it.
- Something new you learned!
Have a great week!
Your friends at WeightWise Bariatric Program
Congratulations on your decision to take the weight loss surgery plunge and improve your life in ways you never thought possible!
Now what happens?
Patients never leap into weight loss surgery head first, at least not at reputable surgery centers.
We thought you might be interested a sneak-peek at a new article we will be posting on several obesity-related sites. Let us know what you think:
There was a presentation on the history of obesity drugs at The Obesity Society’s annual meeting. The Obesity Society is a national scientific society, dedicated to advancing research on the causes and treatment of obesity. The national meeting includes researchers and experts from around the world. In coverage of the presentation about the history of obesity drugs session, Dr. Gregory Walton was asked to share his thoughts.
The presentation outlined methods used to treat obesity from the 17th century to today, beginning with the earliest recorded treatments for obesity – including bleedings and recommendations such as ‘violent exercise ’ and drinking vinegar to dissolve fat. Centuries later, several weight loss drugs were developed from the 1930’s through World War II and beyond, however, they had too many negative side effects. Many may remember the drug Fen-Phen, which had record-breaking sales in the 1990’s, but was soon after recalled by the FDA due to its association with heart valve problems. Since the late 1990’s, many attempts at creating a safe and effective obesity drug have been made, but only two drugs are approved for the treatment of obesity today.
In Dr. Walton’s comments, he explained that it is challenging to get obesity drugs approved by the FDA. He said “for a drug to be more than marginally successful against obesity it will need to be multivalent – that is, it will need to attack several pathways simultaneously. Without dramatic effects, the FDA will apparently be reluctant to approve pharmacologic agents.” Dr. Mark Fusco agreed with Dr. Walton, saying that “the agents need to demonstrate a significant safety profile to win approval from governmental agencies that are increasingly risk averse.” As of now, there has been very little success in the treatment of obesity with drugs. You can read more extensive coverage of the session, and more of Dr Walton’s comments, here.
At Weightwise Bariatric Program we provide successful and long-term weight loss options, including both a Medical Weight Loss Program and several surgery procedures.
The IDF (Internation Diabetes Federation) presented a recent position paper to leading experts at the 2nd World Congress on Interventional Therapies for Type II Diabetes in New York on March 28th. The paper encourages bariatric surgery to be considered earlier in the treatment of eligible patients and contains a series of recommendations on the use of surgery as a cost effective treatment option for obese patients with type 2 diabetes.
For more information, read on at http://www.idf.org/idf-first-address-question-bariatric-surgery-good-diabetes