Regan Wilson, RD

Your “Weighty” Personality

I think at this point we’ve pretty clearly established that weight loss and weight gain is a simple equation of calories in,  calories out, right?  Now it’s time to try to start figuring out WHY we as individuals tend to overeat or “undermove” and come up with some strategies that work with our individual personalities/issues/problems.  Everyone is different and this list of “eating types”  is by no means exhaustive, but it’s a place to start.

“The Plate Cleaner” must finish everything that is set in front of him.  Maybe somewhere along the line these people were told to finish all the food that was served to them and that anything left on the plate was wasteful.  You know who you are.  Even if he doesn’t really like the food or it’s gone cold, he’s going to put every little grain of rice and every smidge of gravy in his mouth.  Thirty years ago this wasn’t quite the problem it is today because portion sizes were quite different then–he could eat everything on his plate and it was an appropriate amount of food.  Today, however, he’ll get far more calories than he needs if he eats every bit of food that’s served to him.

Strategies:

• Dish up your own food so you control the amount of food that’s on your plate.  If you’re going to finish every last bite, make sure there are fewer bites.
• Share an entree with a friend or your spouse or have the waiter box up half of your entree at a restaurant.  You can eat every bite and still eat half of what you would have.
• Choose food that is lower in calories.  Grilled shrimp will have fewer calories than fried shrimp.  By eating the grilled food, you can still eat all that’s on your plate but you’ll eat fewer calories.
• Practice leaving food on your plate.  What costs more, food that causes you thousands of dollars in health care because you ate it or the “wasted” food that gets thrown out?

“The Food as a Friend” eater finds comfort and solace in food.  Food may be a distraction from stress or anxiety and it may help people forget unpleasant or painful memories.  Do you find yourself seeking out a donut after a fight with your spouse?  Is a trip to the refrigerator or to McDonald’s your first reaction after being criticized by your boss or arguing with your teenager?  We get taught from a very early age that food can soothe our distress (a baby cries, we try a bottle; a toddler skins his knee, we give him a treat; a boyfriend breaks our heart, our parents take us out for ice cream).  Even though it may be common for many of us, it’ll derail our efforts at weight loss.

Strategies:

• Try something else to deal with stress such as meditation, deep breathing, calling a friend, playing a computer game, writing in a journal, reading a book or playing with a pet.
• Talk to a physician about whether or not you may benefit from antidepressants or antianxiety medication.
• If you are isolated and don’t have a social network you can depend on, find ways to reach out to other people.  Join a church, take enrichment or continuing education classes or reconnect with old friends.
• Consider talking to a counselor or a religious leader.  Sometimes it helps to unburden ourselves and to learn different coping skills.  A counselor may be able to help even if you feel that your problems aren’t a big deal.

“The Mindless Nibbler” will open a bag of Cheetos and then realize to her dismay that she ate the whole thing when her fingers reach the bottom of the bag.  These people may or may not even taste the food they’re eating, it’s just a habit.  Lots of times the “Mindless Nibbler” will eat while doing other activities such as reading, watching TV or working on the computer.

Strategies:

• Portion out foods when you’re having a snack.  Don’t eat out of the bag of cookies, take three out of the bag, put them on a plate and enjoy them.
• Don’t eat and do something else at the same time.  If you’re going to eat, give the food your attention and then return to your other activity.
• If you nibble while you watch television, find something else to do with your hands.  Knit, pet your dog or cat, do sudoku or a crossword puzzle.
• Sometimes the habit just won’t go away or you don’t want it to.  Try substituting a lower calorie snack such as crunchy raw vegetables, air popped popcorn or fruit.

“The Stuffed to the Gills Eater” eats to the point of being uncomfortable.   Sometimes he notices when he’s full but may keep eating anyway.  This person may claim to “love food so much” and that’s why he stuffs himself, but for most people the pleasure of food starts to wane especially when eating becomes uncomfortable.  This person can benefit from some of the same strategies as the “The Plate Cleaner” by limiting how much food is in front of him.

Strategies:

• Slow down!  It takes our bodies a while to recognize that we’re no longer hungry.  Try putting your fork down between bites, have a conversation with your dinner partner, take sips of water between bites.
  
• Learn to recognize when you’re no longer hungry.  This will require you to slow down and take inventory of how you’re feeling.  After you’re about halfway through your dinner ask yourself, “Am I hungry right now?”  Wait a couple of minutes to see if you’ve had enough to eat.
  
• Remember you can always eat more later.  If you get halfway through your meal and you stop because you’re not hungry anymore, you can save your food and eat it later if you get hungry.
• Pay attention to the flavors and textures of food.  Stop eating when the food doesn’t taste as good to you anymore.  When we’re truly hungry, a piece of dry toast will taste like heaven; when we’re just eating to fill time or out of habit, a delicious cut of meat doesn’t taste nearly as good.

May you be happy and healthy,

Regan