What we eat affects how we feel. Food should make
us feel good. It tastes great and nourishes our bodies. When eaten
in too little or in excessive quantities, however, our physical
appearance can be altered, which can create negative feelings
toward food.
By learning how to make better choices, you might be able to
control compulsive eating, binging, and gaining weight. In addition
to better appetite control, you might also experience feelings of
calmness, high energy levels, or alertness from the foods you
eat.
What factors influence our eating behaviors?
Experts believe there are many factors that can influence our
feelings about food and our eating behaviors. These include:
- Cultural factors
- Evolutionary factors
- Social factors
- Familial factors
- Individual factors
There also are positive and negative consequences associated
with eating. For example, food might help you to cope with negative
feelings in the short term. In the long term, however, coping with
stress by eating can actually increase negative feelings because
you are not actually coping with the problem causing the stress.
Further, your self-image might become more negative as you gain
weight.
What role does psychology play in weight management?
Psychology is the science of behavior; in essence, it is the
study of how and why people do what they do. For people trying to
manage their weight, psychology addresses the following areas:
- Behavior -- Treatment involves identifying
habitual patterns of eating and finding ways to change eating
behaviors.
- Cognition (thinking) -- Therapy focuses on
identifying self-defeating thinking patterns that contribute to
weight management problems.
What treatment is used for weight management?
Cognitive behavioral treatment is the approach most often used
because it addresses both thinking patterns and behavior. Some
areas addressed through cognitive behavioral treatment include:
- Determining the person's "readiness for
change" -- This involves both an awareness of what needs
to be done to achieve your goals and then making a commitment to do
it.
- Learning how to self-monitor --
Self-monitoring helps you become more aware of what triggers you to
eat, and more mindful of your food choices and portions. It also
helps you stay focused on achieving long-term progress.
- Breaking linkages -- Stimulus control is a
technique that teaches you to break links between eating and other
activities, such as not eating in particular settings and not
keeping poor food choices in your home.
- Distraction and replacing eating with
healthier alternatives are also good coping mechanisms. Positive
reinforcement, rehearsal/problem-solving, finding social support,
and altering eating habits are specific techniques used to break
linkages.