The Psychological Cycle of Weight Gain

Social stigma:

In a world where thin is a fad, it’s not unusual for people who are overweight to carry the burden of lower self-esteem. Add to that the social stigma or prejudice that overweight individuals encounter and a psychological cycle for weight gain can be set in motion, or unhealthy eating disorders (bulimia, anorexia) can develop. 

Stress:

People, overweight as well as thin, often eat in response to stress, depression, loneliness, and anxiety. This stress-induced or emotional eating can lead to weight gain which in turn leads to lower self-esteem, depression, and anxiety, which leads to more stress-based eating and additional weight gain.

Inactivity:

Compounding the problem is the fact that individuals who are overweight have less energy, and therefore find it harder to be active, so the risk of gaining weight again increases. A cycle of inactivity and further weight gain can develop: the less active person gains weight and so becomes less active, thereby gaining more weight and so on. Also, life stresses, which are normally alleviated through exercise, start building up, which triggers more stress-based eating.

Mental Health:

Individuals who try to lose weight and fail may feel depressed, frustrated, and even guilty or ashamed, and may rely on comfort foods as a way to feel better. The same is true of those who succeed in losing weight, only to gain it back. Anxiety, depression, and guilt can produce a feeling of hopelessness that hinders efforts to lose weight.

1. Allow yourself small indulgences that are satisfying and will help you avoid harmful binging. Stop Diet Deprivation. Diets that put severe restrictions on what you can eat often arouse binge eating. While you may hold out for a while, one day you’ll decide depriving yourself is not worth it, or you can’t take it anymore, and you dig into the refrigerator, freezer, or snack cabinet with a vengeance. 

2. The best way to avoid slipping is through pre-planning. Plan Ahead. So, if you’re off to a backyard barbeque or family gathering, decide ahead of time what your plan is. Eat something healthy and filling before you go out and then allow yourself a few special treats at the party, but exercise portion control. If you know that Aunt Mary is making your favorite dessert, plan on having a small slice and savor it. Managing your weight and enjoying life should go hand in hand.

3. Slow but sure is the best approach. Set Realistic Weight Loss Goals. To avoid the frustration of failing, don’t overstress yourself with unrealistic weight loss goals. You gained weight slowly over time and it will take some time to gradually lose that weight.

4. Choose Healthy Outlets for Emotions. Instead of opening the refrigerator when you’re upset, try phoning a friend or taking a walk instead. Discover something that makes you feel calmer or happier – something other than food or alcohol. Do yoga, dance around your living room, meditate, or go out bowling with a friend.

5. Work through issues that are upsetting you. Stop Harboring Hurts. Know your triggers. Talk to a therapist or even a friend. Don’t let hurts, old wounds, or patterns that reach back into your childhood affect you and your relationship with food.

6. Keeping the goal in mind is critical to your weight loss success. Remember Why You’re Dieting. It helps to stop and remember why you’re dieting in the first place. Is it to have more energy, look and feel better, alleviate health problems, or increase your self esteem? 

7. It’s all in YOU. The power to lose the weight rests with you. Use Your Mind to Break the Cycle. Believe you can succeed and you will succeed. Start by turning all of your negative self talk into positive affirmations. Instead of saying: “Look at that fat belly. It just won’t go away.” Think positive: “Yes, my belly is fat now, but it won’t always be. I plan to be fit, not fat. I’m heading to the gym after work today.”