I recently met a friend who lost twenty kilograms of body weight over one year. I was very interested to hear his experience, especially since my previous dieting experiences were far from successful.
He explained that it took him dedication, hard work, and self-discipline to ‘keep to the plan.’ We discussed how a combination of intermittent fasting, a low carbohydrate-based diet, and regular exercise helped him achieve his goals and, most importantly, keep it up.
It was interesting to hear how fasting made him more focused and energetic and gave him better sleep. My question to him was ‘How did you make sure that you are not crossing the line into anorexic behaviour?’
You have probably heard the term anorexia or watched a movie or a documentary about it. Anorexia nervosa is the most commonly described eating disorder that is often reported in children and young adults but can also affect the elderly.
A person suffering from anorexia deliberately loses weight or keeps his body weight much lower than is healthy for his age and height by adopting behaviours such as missing meals, eating very little, or avoiding eating any high-caloric foods.
Some people with anorexia induce vomiting, take many laxatives, and indulge in rigorous physical exercise even when they are extremely thin. During my practice as a psychiatrist, I came across patients with anorexia from different cultural backgrounds, yet they all share the same fixation of wanting to stay very thin.
So back to my question, how can a person lose weight without developing anorexia nervosa?
Psychologists suggest that when dieting one should focus on health, not body weight by prioritising overall well-being, and energy levels rather than the number on the scale.
Avoid setting weight as the sole indicator of success. Ensure your meals include a mixture of proteins, healthy fats, carbohydrates, vitamins, and minerals. Avoid extreme restrictions or elimination of entire food groups.
Pay attention to your hunger and fullness cues. Eat when you’re hungry and stop when you’re comfortably full. This prevents over- or under-eating.
Having a rigid approach to food can lead to an unhealthy preoccupation with eating or not eating so it is important to be flexible when traveling or going out with friends.
Allow yourself occasional indulgences without feeling guilty. Consider a physical activity that you enjoy, rather than as a way to ‘burn calories’ or control weight.
This would help you maintain a healthy relationship with exercise and body image. If you notice feelings of guilt around eating or body dissatisfaction, consider talking to a healthcare professional to guide you toward a healthier mindset.
Social media and societal standards can create unrealistic body ideals. As a human being, it’s natural that we tend to compare our looks to others which can make us feel frustrated and give up on dieting. So instead you should focus on your unique health journey, rather than comparing your appearance to others.
Finally, remember that following these steps can help you adopt a healthy, sustainable approach to eating without falling into disordered eating patterns like anorexia nervosa.
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