You already know that diets don’t work for weight loss, right? We can lose, yep, but we almost always re-gain lost weight and usually with increasing amounts of fat and less muscle every time. Don’t despair! It’s OK! We can be rid of unhealthy amounts of body fat, life long. The way to do it, the ONLY way, is to start by eating only what you really love. And, nope, I am not crazy! I trust you- when you learn what works, you do it! Science proves it!
A 2014 review by the Academy of Nutrition and Dietetics looking at programs that support women to pay attention to their own internal signals, and eat based on what actually feels good and right, concludes that we should all be engaging in programs that promote “nonrestrictive eating, body acceptance and health”.
The authors conclude “Traditional diet programs that encourage individuals to consciously restrict their dietary intake have not only been ineffective in terms of weight outcomes, but have also been counterproductive, promoting psychological distress and unhealthy eating behaviors. Non-diet approaches shift the focus away from weight outcomes to the improvement of health outcomes and psychological well-being.
One such approach, intuitive eating, promotes dietary intake based on internal cues of hunger and fullness, body acceptance, and making behavior choices based on health as well as enjoyment. Several studies have implemented such ideas into intervention programs. The purpose of our review was to examine the physical and psychological effects of these programs. Twenty interventions were identified. Overall, studies had positive results, demonstrating improvements in eating habits, lifestyle, and body image as measured by dietary restraint, restrictive dieting, physical activity, body satisfaction, and drive for thinness.
Participants also experienced improved psychological health as measured by depression, ineffectiveness, anxiety, self-esteem, negative affect, and quality of life. Several improvements were sustained through follow-up periods as long as 2 years. Completion rates were as high as 92% in non-dieting groups.
In addition, improvements in eating behaviors and maintaining a non-diet approach, increased self-esteem, and decreased body dissatisfaction were sustained long-term.
Overall, studies that encourage individuals to eat intuitively help participants abandon unhealthy weight control behaviors, improve metabolic fitness, increase body satisfaction, and improve psychological distress. Results from our review favor the promotion of programs that emphasize a nonrestrictive pattern of eating, body acceptance, and health rather than weight loss. ”
Now, I know a lot of women with PCOS have heard that there is “something different” about us, that makes weight loss harder to achieve. That is only true if you believe it is. It is not a biochemical, physical truth. We also hear, constantly, that we are “abnormal” in this way and that way… I am here to tell you that that idea, that high androgen women with the features that are collectively called PCOS are sick or dysfunctional because of our genetic programming, is simply, flat out WRONG! What is true is that we are normal human beings with a set of strengths and advantages that come with our inherited physiology and also some vulnerabilities. One way we stand out is that our body type is more vulnerable to the consequences of modern life, especially sedentary lifestyles, over abundant calories with low nutritional value, and voluntary belief systems that make requirements of women’s fertility and external appearance that are sources of literally centuries of enormous pain and suffering. It is my mission to describe the true nature of our genetic inheritance and bring to light how we fulfill our potential to live meaningful, contributing lives of joy, at peace with ourselves. Stick with me as I write about what science is revealing, and join me in re-telling the story of your life to reflect the fullness of your beauty and abilities!
I have long experience and special expertise in helping high-androgen women learn how to live comfortably in their strong, healthy bodies. If you’d like my personalized recommendations to accelerate your own kindness, compassion & vibrant good health revolution, visit me at www.PCOSConsultations.com, and we can get started!
Walking with you to joy, peace and a fulfilled life,
Nan
References:
Schaefer JT, Magnuson AB A review of interventions that promote eating by internal cues. J Acad Nutr Diet 2014 May:114(5):734-60
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