Friday, 13 May 2011
Wednesday, 26 January 2011
Personality influences on dieting
Personality influences on dieting
There are numerous biological factors that influence weight loss. Whether they are due to the size of your body, metabolism, muscle to fat ratio, occupation or genetics, scientists are only now beginning to study the role of personality. With only 10% of dieters keeping their weight off for a year other factors like personality must have an influence!
Dr Cloninger, a psychiatrist believes that personality may be the strongest predictor of your ability to lose and keep weight off. He thinks that having traits that influence how you moderate behaviours that cause over eating-such as being motivated, problem solving or optimism. Whilst there are other factors such as societal and cultural, personality traits look to be more important than previously thought.
In 2007, Hitomi Saito of Doshisha University in Japan, did personality tests on dieters in a study at the start of their diet and at 6 months. Three traits had strong correlations with weight loss-neuroticism, ego and agreeableness. It seems that the more neurotic you are the more likely you are to be concerned about your health and what the impacts of overweight are for you. Scoring high on ego, indicates an eye for detail, so staying on exercise plans or being able to calorie count. If you are agreeable you may respond more easily to social eating and external ques like advertising. In a follow study in 2009, further psychological tests, this time of obese patients found that optimism is a negative trait. Obese people score high in this and one explanation is that they believe that ‘everything’ will turn out O.K.
Cloninger studied another group in St Louis in 2006 and found a need for novelty and adventure as possible traits that can influence weight loss. Novelty seeking individuals were more impulsive and being quick tempered, than lean ones. This trait correlates with a high BMI and would lead the high scoring novelty patient to give into their cravings and appetite. Adventurers as a high scoring trait also could be a negative as this person challenges the rules and regulation that a diet and exercise plan require.
All is not lost however. It has been shown that being high on a negative correlated trait doesn’t mean you can’t lose weight.
If you are someone who seeks adventure try new exercise approaches or different healthy recipes. Or if impulsive try and be more self-aware by ‘being in the moment’. By balancing out the dominate trait with a trait that can counter it may reduce its negative influence. This strategy may have an impact on your successful weight loss and give you the ability to maintain long term weight loss.
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
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Sunday, 23 January 2011
Cravings-What todo about your chocolate cravings
Chocolate is the most frequently craved food in North America. Chocolate cravings are reported by 40% of women and 15% of men, and although many chocolate cravers reports an overall preference for sweet foods, most report that other foods will not suffice to satisfy a craving for chocolate. Cravings are usually most intense in the late afternoon and early evening. Research investigating both the physiological and psychological basis of chocolate cravings is pretty inconclusive. It is most likely a combination of both. If chocolate cravings were entirely physiological people would not eat chocolate for psychological reasons. Most researchers believe chocolate's sensory qualities, chemicals, cultural values, social values and hormonal influences all play a role in chocolate cravings. It is the complete chocolate bar that people crave. Not one single chemical or quality can be solely responsible for satisfying a chocolate craving.
Some women tend to get sweet cravings the week before or week of their menstruation. Magnesium deficiency exacerbates PMT ( pre-menstrual tension). Before menstruation, too, levels of the hormone progesterone are high. Progesterone promotes fat storage, preventing its use as fuel; and thus elevated pre-menstrual levels of progesterone may cause a periodic craving for fatty foods. One study reported that 91% of chocolate-cravings associated with the menstrual cycle occurred between ovulation and the start of menstruation
Chocolate contains several biologically active ingredients, all of which can cause abnormal behaviour’s and psychological sensations like those of other addictive substances believes women crave chocolate because they have turned it into a nutritional taboo. It tastes wonderful, but it's sinful because it's loaded with fat and calories. Women crave chocolate when they are feeling low or before their periods because they have told themselves it is something they cannot have. Zellner conducted a study comparing chocolate cravings in Spanish and American women. She found that Spanish women, who did not see chocolate as a forbidden food, craved chocolate less than American women did. Zellner attributes chocolate cravings entirely to psychological associations and believes the bioactive chemicals found in chocolate occur in too small of amounts to have a neurological impact. But other theories postulate chocolate also produces dopamine, which in turn, ups levels of Oxytocin in your brain. Oxytocin is a chemical that’s usually released when we cuddle with our significant others, or engage in sexual activity. It peaks when women orgasm. Having Oxytocin, Dopamine and Phenylethylamine flood your brain when eating chocolate, produces a kind of euphoria - a wave of well-being in your body.
The celebrated Italian libertine Giacomo Casanova (1725-1798) took chocolate before bedding his conquests. This was on account of chocolate's reputation as a subtle aphrodisiac. More recently, a study of 8000 male Harvard graduates showed that chocaholics lived longer than abstainers. The high polyphenol levels in chocolate may explain this. Polyphenols reduce the oxidation of low-density lipoproteins and thereby protect against heart dise Chocolate craving is very common, but can we actually be addicted to it? Can these powerful urges to eat truly be classed as an addiction?
We generally crave foods due to external prompts and our emotional state, rather than actual hunger. We tend to be bored, anxious, or depressed immediately before experiencing cravings, so one way of explaining cravings is self-medication for feeling miserable. Chocoholics insist that it is habit-forming, that it produces an instant feeling and even that abstinence leads to withdrawal symptoms.
When we eat sweet and high-fat foods, including chocolate serotonin is released, making us feel happier. This partly explains the cravings common in disorder (SAD) and pre-menstrual syndrome.
Although there are similarities between eating chocolate and drug use, generally researchers believe that chocolate “addiction” is not a true addiction. While chocolate does contain potentially mood-altering substances, these are all found in higher concentrations in other less appealing foods such as broccoli. A combination of chocolate’s sensory characteristics — sweetness, texture and aroma — nutrients, and chemicals, together with hormonal and mood swings, largely explains chocolate cravings.
Chocolate is seen as “naughty but nice” — tasty, but something which should be resisted. This suggests that the desire is more likely a cultural phenomenon than a physical one. The inability to control eating may be a result of inborn traits and today’s environment. We are overwhelmed with advertising, large-scale grocery displays, plenty of high-calorie foods, and an obsession with thinness. The stress of modern living often makes us turn to food for comfort, then return to a restrictive diet. The attempt to restrain ourselves before we are satisfied increases the desire for chocolate.
Why Do I Crave Chocolate?
Chocolate is packed with antioxidants and certain nutrients including iron, copper, magnesium and potassium. Your body may need more of these nutrients and crave chocolate as a response. In addition to this, chocolate contains phenylethylamine, which controls oxytocin and endorphins, both of which will give you a feeling of wellbeing and even euphoria. Chocolate also contains anandamide, a chemical that acts like THC, the active ingredient in marijuana. This, in addition to the increased endorphins in your brain, when you eat chocolate explains why you crave chocolate. Craving chocolate during your period can be explained by the fact that chocolate contains a large amount of iron (more than in beef liver). Your body needs extra iron during this time, thus the craving.
Is Chocolate Really Dangerous Or Addictive?
Yes, chocolate does seem to be mildly addictive due to the brain stimulants mentioned above. I wouldn’t really call it
dangerous, but you do have to watch out for your chocolate consumption, and make good choices in the type of chocolate you eat.
Darker chocolate is more beneficial to your health. Stick with quality dark, bitter sweet chocolate that uses cocoa beans that are as unprocessed as possible. The process used to make milk chocolate destroys many of the beneficial flavanols. White chocolate contains all the fat and calories of the sweet treat, without any of the flavanols and antioxidants. Take a look at the type of fat that is used in making the chocolate. Good quality chocolate uses cocoa butter. The main fat in cocoa butter, stearic acid, is a saturated fat that doesn’t seem to raise your cholesterol. Also remember that chocolate contains caffeine, which may keep you up at night. Excess caffeine does have some negative side effects. You should avoid caffeine as much as possible if you are pregnant. Learn more about caffeine (link to caffeine page).
What Can I Do To Curb My Chocolate Cravings?
One of the simplest steps toward reducing chocolate cravings is to begin taking multi-vitamins on a daily basis. When combined with an overall healthy diet, multi-vitamins help keep levels of nutrients balanced in the body, which can reduce glucose deficiencies, as well as stress levels, that sometimes result in chocolate cravings. As blood sugar levels tend to be lowest in the morning, take action to prevent chocolate cravings at this time by eating a combination of whole grains and fruit, such as whole grain cereal with a banana and orange juice. The best way to curb chocolate cravings is to enjoy it in moderation and to stick to the healthier dark chocolate that also contains lots of antioxidants.
Craving chocolate is also often an indication of a lack of certain nutrients such as iron, copper, magnesium and potassium. Let’s see what other foods you should be eating to make sure you get enough of these nutrients.
Iron – eat brown rice, whole wheat, liver, dates and beets
Copper – eat nuts (especially cashew), sunflower seeds, chickpeas, liver and oysters
Magnesium – eat peanuts, tofu, broccoli, spinach and soybeans
Potassium – eat apricots, bran wheat, raisins, figs, and baked potato with skin
Tips to Curb Chocolate Craving
If you can satisfy a chocolate craving with only two chocolate peanuts, then go for it. If you’re not so lucky:
Discover if the craving is emotional – there are all sorts of reasons why people crave foods. It can often be related to feelings of low self-esteem or depression. If you can identify your reasons, then try another approach to tackling the problem.
• Incorporate small portions of chocolate into your usual diet, rather than restrict yourself. Moderation is the key. A research trial found that people who limited eating chocolate to within half an hour of eating a meal gradually weaned themselves off their craving.
• If you are feeling bored and craving chocolate, go for a walk, run errands, call a friend or read a book. If you can take your mind off food for a short time, the craving may pass.
• Make sure you always have healthy food nearby, so you can replace chocolate with fruit a few times a day. Eat an overall balanced diet, eat regularly to avoid hunger, and eat more slowly. When your blood sugar levels are stable, cravings are less likely to occur.
• If you think it’s necessary, do not allow chocolate in the house. Ask friends and family not to buy you chocolate, or even not to eat it in front of you!
• Don't tell yourself you cannot have chocolate. When you deny yourself chocolate your basic human nature makes you crave it even harder. Instead tell yourself that you will wait for a while and if you still want it later you will have it. You will be surprised how often you are able to just pass.
• Walk for 15 minutes. Research shows that people who are tempted with their favourite treat had to walk for 15 minutes to "forget" their craving.
• Sniff peppermint. A university study showed that participants who sniffed the strong sent of peppermint throughout the day where able to successfully divert their brains attention away from their craved food. How well did it work? Participants ate 2,800 calories less during the week.
• Don't have it in the house. This is a simple trick but are you following it? The best way to cut your cravings for chocolate is to not have it available.
• Call a friend. Chocolate can become more than just a treat, it can become the thing we turn to when we are feeling stressed, uncomfortable or bored. Channel that uncomfortable feeling into something positive such as picking up the phone and calling a friend. You will soon let go of your need for chocolate.
So what’s clear then is that there are loads of theories about craving for chocolate. I hope the later bullet points help to give you a few practical ideas to manage them.Finally, it is a good idea to increase your level of exercise, to burn off excess calories and increase your metabolic rate. Exercise also releases endorphins, which counteracts stress.
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look"
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