Can Psychologists Really Help with Weight Control?

I am happy to report that the answer is a resounding YES!  Psychologists are specialists in helping people make behavioral and lifestyle changes and one area where is that is extremely beneficial is in weight control. In working with a psychologist on this issue you will (1) address your weight loss history and goal; (2) identify negative thought patterns and behaviors that are getting in the way of your achieving your goal; and (3) come up with a treatment plan to help you develop new skills and heal from any underlying issues or problems that may also be playing a role in your weight problem.  In addition if you are struggling with anxiety, depression or another emotional issue, the psychologist will be in a good position to diagnose it and recommend treatment options.

To find a psychologist, go to the American Psychological Association’s website at www.apa.org.

If you prefer to go it alone, my book Do You Use Food to Cope?  is a 15 week program you can do on your own. You can also use it as a blueprint for your work with a psychologist if you choose that route.

Until next time,

Dr. Sheila

Are Formerly Obese People Suffering From Undiagnosed Eating Disorders?

In the December 2014 issue of Monitor on Psychology, the official publication of the American Psychological Association, staff writer Anna Miller wrote a fascinating article about eating disorders going unrecognized in overweight or obese people. An eating disorder, as you may know, is a medically and psychologically recognized condition that warrants significant intervention. 

There are currently three eating disorders that are identified. They are: Anorexia, Bulimia, and Binge Eating Disorder. Anorexia is typically identified by the person being underweight as a result of restricting the amount of food he eats. The major symptoms of Bulimia are binge eating and purging in the form of vomiting and laxative use. Binge Eating Disorder is like bulimia but without the purging. I say these disorders are “typically identified” with these symptoms because they can show up in other ways.

As Ms. Miller aptly points out, formerly obese or overweight patients who lose weight are usually celebrated for their success. However, now we need to question how they arrived at their weight loss. If their success was “earned” the old-fashioned way by eating a healthy diet, exercising appropriately, and managing their emotions, I say bravo!  But, what we are learning is that sometimes this weight loss is actually a side effect of an eating disorder. And, we are discovering that it can takes months before someone realizes that the formerly overweight person is now in trouble with an eating disorder.

If you or someone you know has dropped a lot of weight and you are concerned that the eating behavior may in fact be “disordered,” please seek out medical and psychological help immediately. Eating disorders can be treated but they must be properly diagnosed in order to get any results.

Until next time,

Dr. Sheila

Obesity and Depression- Can You Have One Without the Other?

Here’s a statistic that makes me want to cry – it is estimated that as many as 72 million American adults are obese and about 24 million are morbidly obese. (References:  the Centers for Disease Control and Prevention and the American Society for Metabolic and Bariatric Surgery.) The physical consequences are frightening. We know that there is a significant increase in premature death, Type 2 Diabetes, heart disease and cancer.

We also know that psychological consequences are distressing. Among the concerns are: low self-esteem, impaired social relationships, poor body image, decreased quality of life, anxiety and depression.  Research tells us that depression is present in obese woman and in severely obese teens. What is isn’t able to tell us yet is – is the depression the result of the obesity or is the obesity the result of the depression?

If you follow my work you know that I believe that emotional overeating contributes to excess weight. While genetics, environment and lifestyle are most certainly factors, addressing the emotional components of one’s life can positively affect one’s eating and therefore one’s weight.

This may be a chicken and the egg discussion but one thing I know for sure is if you deal with your depression in a constructive, productive way and don’t turn to food to cope with it, your chances of managing your weight and your health are greatly improved.

Until next time,

Dr. Sheila

[Reference: The Psychological Skinny on Obesity by Michael G. Wetter, PsyD. in the Los Angeles Psychologist (September -October 2013)]

Getting Enough Sleep Can Help Manage Your Food

If you have ever gone to an Overeaters Anonymous (OA) meeting in your efforts to gain control over your eating, you may have heard the acronym HALT which stands for Hungry, Angry, Lonely Tired. OA teaches the importance of recognizing these states of being and how to best respond to them, and I agree. In my books, I talk about the ”H” (hungry) and its role in physical and emotional hunger. In this blog, I want to address the ”T” (tiredness). Many people eat when they are tired because they are looking for a burst of energy, something that will get them through the rest of the day.

In my book The Best Diet Begins in Your Mind –Eliminate the Eight Emotional Obstacles to Permanent Weight Loss, I identify eight emotions over which people eat. Tiredness is not listed among them. I was once asked why not? The answer is simply that being tired is not an emotion. It is a physical need which needs a physical response.

So what should you do when you are tired? The answer is sleep! But what if sleep eludes you? That’s where the practice of sleep hygiene comes in. Sleep hygiene tells us what to do to get goodnight’s sleep. Here are some suggestions:

1.       Keep your bedroom as dark as possible.  Use blackout shades or a sleeping mask to block any extraneous light.

2.       Set a sleep schedule. Go to bed and wake up at the same time 365 days a year.

3.       Avoid caffeine and nicotine. These are both stimulants and can interrupt sleep.

4.       Unwind before bed. Turn off the TV, end heavy discussion and quiet your mind.

5.       Avoid the clock. Noting how much or how little sleep you are getting can be counterproductive.

You can find more in my book Self-Fullness: The Art of Loving and Caring for Your ‘Self.’

Until next time,

Dr. Sheila

Help Your Children Now before it’s Too Late

I am frequently asked to help parents learn how to feed their children so they don’t end up overweight or obese. According a recent article in UCLA’s health magazine Vital Signs (Winter 2014, Vol. 61) obesity rates in children have doubled in the last thirty years and have tripled in adolescents in that same time period. OMG!  As of 2010, over 33% of US children and teens were overweight or obese. These numbers are staggering and heart-breaking and the consequences are devastating.

The physical health of these children is deteriorating. For example, we are seeing an increase in diabetes and heart disease. Their mental health is suffering too.  Self-esteem and school performance diminish, as do, social interactions and healthy relationships in children who are overweight.

 My best advice for parents who want to help their kids is to help themselves first. Children learn from what they see and hear. Be the role model. Manage your own weight through healthy eating, proper exercise, regular sleep and managing your emotions.  Be active with your children. Instead watching TV, go for a hike, ice skating or play catch. Fill your home with healthy foods and snacks. Maintain regular bedtimes and offer appropriate emotional support. Don’t use food as a reward or punishment. Separate food from your child’s emotional needs.  These good habits for all of you.

If want to learn more about how you can help your kids, go to www.uclahealth.org/childhoodobesity.

 Until next time,

Dr. Sheila

Are the People in Your Life Making You Fat?

No man is an island – no woman is either for that matter. We live, work and play with others. My question to you is – are those “others” helping or hurting your weight loss efforts?  Health magazine (www.Health.com. January/February2015 issue) recently reported the finding of several studies that tell us that the people in our lives may be making us fat. One study said that if your spouse is obese your chance of becoming obese is 37% greater than if he were slim and another study said if your friend is overweight your chances of being overweight increase by  57% . A study comparing women with children and women without found that women with children ate 400 MORE calories a day than their childless counterparts.  Lastly, it was found that when you go out to eat with 7 or more co-workers you will eat 96% more food than if you ate with fewer people.  WOW! So what can you do? Arm yourself with these facts and plan. Remember to eat based on your physical needs and let the companionship and camaraderie of the people in your life help you meet your emotional ones.

Until next time,
Dr. Sheila

Food and Money

In my work with people who struggle with emotional overeating I am often struck by the financial struggles they tell me about. The words they use to describe their eating, such as “out-of-control”, “never enough”, “I over did it” and “I have to cutback” reflect the very same sentiments they use to describe their money woes. They say things like “I spent too much”, “I don’t earn enough,”  “I don’t have enough,” “I couldn’t stop myself,” “I really wanted it” and “I can’t get enough.”  Why? In my experience people’s relationships with food and money mirror each other. People eat for emotional reasons and they spend for emotional reasons.  If food is used to assuage a poor self-image buying material items can do the same thing. What is your relationship with money? Does it resemble your relationship with food? The good news as you heal your emotional relationship with food may find that your money issues are healing as well.

Until next time,
Dr. Sheila