WEIGHTING
GAME
Abs might be made in the
kitchen, but increasingly,
research is finding that food is
a smaller factor in body weight
than we long thought. Before
you blame the cheese, give
your life the once-over.
Words: Stephanie Osfield
and Nicola DaviesIf you’re gaining weight or facing a frustrating
stalemate despite your exemplary nutrition
nous, your knowledge may be distracting
you from less obvious weight-gain traps.
Environmental factors can render the
best intentions, knowledge and discipline
redundant. Seven million (60 per cent)
Australians aged 25 and over are nowoverweight and of these, two million (21 per
cent) are obese according to the Australian
Diabetes, Obesity and Lifestyle study.
Compared to the 1980s, women weigh in an
average of 4.8 kilos more. Even if your body
forgives you now, bad habits may come back
to bite you as things slow down in two, five or
10 years.CHANGE WITH CLINICAL PSYCHOLOGIST
DR SUMMER KING
» FOR SOME PEOPLE, SADNESS OR
LONELINESS OFTEN MEANS A NIGHT
GORGING ON ICE-CREAM, FAST FOOD OR
OTHER FOODS THAT PROVIDE COMFORT.
If you’re aware of these patterns and
recognise that you are eating to improve
your mood, you’re much more likely to
choose to eat well.
» TRY AND BECOME AWARE OF
SUBCONSCIOUS ASSOCIATIONS YOU
HAVE MADE WITH CERTAIN FOOD
GROUPS. Start with looking at a chocolate
bar, for example, and quickly write down all
the words that come to mind. This should
help to bring to the surface those hidden
associations, again making it much more
likely that you will make a conscious choice
next time as opposed to just reacting when
you see the food.» OUR PERCEPTIONS OF CERTAIN FOODS
ARE STORIES THAT WE HAVE MORE THAN
ENOUGH SKILLS TO REWRITE. Children often
see fast food as a treat, but as adults we can
make ourselves perceive it as ‘not good for our
health and wellbeing – we deserve better’.
» YOU CAN ONLY CHANGE EATING
PATTERNS, OR ATTENTION BIAS, IF YOU
WANT TO. Create a really clear, detailed
picture of your ideal self, and recognise your
own skills that will get you there. Don’t just
say, “I want to look good in a bikini,” but “I
want to fuel my body with nutritious food,
increase my quality of life through healthy
choices, and have more energy, and I will use
my perseverance and organisation to achieve
this.” Writing these down and reviewing your
resolutions daily will increase your chances of
sticking to them.» SPEND SOME TIME EDUCATING
YOURSELF ABOUT THE INGREDIENTS
LIST OF COMMON, NOT-SO-GOOD-FOR-
YOU FOODS – when we have insufficient
knowledge it’s often the taste of something
unhealthy that sways the choice to eat it.
Next time you go shopping, spend a few
minutes doing the same thing, and then
make the educated choice about whether
you really want to put it in your trolley.CHANGE WITH
QUEENSLAND
DIETITIANKATIE DOWLING
» IF YOU FIND YOURSELF PICKING
UP A CHOCOLATE BAR OR ANOTHER
FOOD YOU ARE TRYING TO RESIST,
hold it and visualise how you will feel
afterwards. Chances are you will put
the chocolate back on the shelf. Too
much of what we do is disinhibited –
we react without thinking.
» BEFORE YOU GO OUT, DECIDE
WHAT YOU WANT TO EAT AT A
RESTAURANT and then choose it,
refusing to be swayed by the choices
of others. You can usually check out
the menu online beforehand.
» WHEN VISITING THE SHOPS,
DECIDE THAT YOUR ATTENTIONAL
BIAS WILL NOT BE ON FOOD. Pick
a product as your focus – jewellery,
shoes, gym wear – and do your best
to pay attention to all images and
products related to this chosen focus.
» IT IS EASIER TO TRAIN YOURSELF
TOWARDS A FOOD CHOICE THAN
AWAY FROM ONE – so pick a healthy
food like strawberries to focus on
rather than deciding to avoid chocolate
images and products – because
chocolate is exactly where your
attention will go.
» CHOOSE DINNER COMPANIONS
CAREFULLY. Rather than eating with
friends who are known overeaters,
suggest a theatre, movie, walk, or a
gym visit, where there is less likelihood
of temptation.