( SPECIAL FEATURE : HUNGRY FOR HEALTH )
WHY DIETS FAIL : IT ’ S ALL IN THE BRAIN !
Dr Jenny Brockis explains the role of brainpower in weight loss .
f diets really worked we wouldn ’ t
I need a $ 586 billion global weight
loss industry . As our waistlines continue to expand , obesity has become a global pandemic associated with a higher prevalence of type-two diabetes , heart disease , cognitive decline and premature death . So why is sustainable and enduring weight loss so hard and why does our brain set us up to fail ?
Genes rule
Genetics play a role . In “ big-boned ” families kids tend to follow their parents . If we become obese as adults , we pass on epigenetic changes predisposing our future offspring to obesity as well .
Set points rule
Our set point is the weight range that your brain determines as being your “ ideal ” whether you agree with it or not . Weight loss pitches your brain against you as it is seen as a signal that you are starving , kick-starting metabolic and hormonal changes to restore your weight to its original level with an extra kilogram or two extra in case you fall back into that dangerous zone of not having enough food again . This metabolic adaptation persists over time meaning we become less fuel efficient and more prone to regaining that weight .
It ’ s not just lack of willpower
We eat because we are hungry , upset , stressed or because we are being polite . Reducing food intake makes us hungry , more stressed and we feel deprived . It ’ s hard to concentrate when all your mind is thinking about is how long before you can nibble on that next carrot stick . Willpower is a finite resource that reduces across our day . That ’ s why it ’ s easier to keep to our intention of eating healthily early on , but by dinnertime we are far more susceptible to the Sirens allure of that chocolate brownie and vanilla ice cream for dessert .
Food can be addictive Hedonic hyperphagia or eating for pleasure develops because the brain reacts to certain foods that light up our reward circuitry . Sugar in particular triggers the production of the brain ’ s production of natural opioids . No wonder we find it hard to overcome our food cravings ! The more we succumb to our addiction , the more we have to consume to feel satisfied . As the manufacturer of a well-known potato chip reminds us “ Once you pop , you just can ’ t stop ,” and don ’ t we know it ! Our hand mysteriously develops a will of its own feeding us that crunchy , salty , fatty snack , even when we weren ’ t particularly hungry in the first place .
The solution ?
Let ’ s remove the ‘ word ’ diet from our vocabulary and instead focus on making healthier food choices that gradually redirect our brain ’ s preferences . Adopting a mindful approach to what and how we eat makes it easier to pick up our brain ’ s cues that we are hungry or full .
Three tips to win the battle of the bulge . 1 . Focus on how you feel , not what you weigh . Ditch the diet and the guilt . 2 . Eat real food – mostly plants and not too much . Moderation rules .
3 . Look for ways to create a healthy relationship with your food and enjoy the benefits of a happier you .
Dr Jenny Brockis is the Brain Fitness Doctor . A medical practitioner , speaker and author of Future Brain : The 12 Keys to Create Your High-Performance Brain ( Wiley ) she specialises in brain health and the science of high performance thinking . Learn more at www . drjennybrockis . com
14 OH ! MAGAZINE ( MARCH 2017 )