I had a conversation with a friend about his
weight. That conversation was the impetus for this essay. Weight and weight
loss are major concerns for many in our country. There are a variety of diets
from which to choose. We also know that these various diets are terrific for
short-term weight loss but do not seem to hold up over the long term. Our Stone
Age ancestors did not have the same concerns even though they had the same
brain physiology as we do. They either starved or got their full and spent a
lot of energy walking, running, finding shelter etc. Back in the 1950s, the
food portions at Howard Johnson’s was Spartan like. Not today, as Linda and I recently
shared breakfast in Sausalito and dinner in Tiburon. Yes, one does not go away hungry
from the restaurant. This essay lists a few suggestions for successful
long-term weight loss.
The
biological cravings for fat, sweets and salt existed for our Stone Age cousins
and for us as well. According to research, a fetus is able to distinguish
between flavors. Therefore, at birth, a preference for sweets has likely been established.
If breast-fed, we have an additional source that allows us to discriminate
between food preferences. So, with our beginnings, we have already established sensory
memories of the taste for sweet, fat and salt. These sensory memories have been
paired with pleasure rewards. As a result, we began our cravings for these
tastes early in life. In essence we have a history that has established a
craving for foods that has been associated with pleasure and reward.
The cravings
from these hyper palatable foods result in strong reward circuits found in the brain.
Our brain allows us to anticipate the reward and that activity becomes
reinforced by the tasting and eating of the desired, pleasurable food. This
reinforced pattern of craving and eating is repeated again and again and it
simply does not decline in intensity. Why should it? In essence, we are wired to
crave the pleasurable foods. If the stimulus was powerful enough, novel enough,
administered or reinforced intermittently, we are hooked. In other words, we
are wired and vulnerable for sweet, fat and salt addictions and/or the foods we
love to consume.
Briefly,
with the physiological hunger need or drive from a psychoanalytic point of
view, a mental image of food is formed in the id. With the id dynamic, there is
ego. The ego has been referred as the executive function of personality. Within
the ego, the properties of thinking, deciding, planning, obtaining and
procuring food becomes available to the individual to satisfy the need. In
other words, through thinking, the choices or patterns of how and in what
manner become available and likely repeated. Will the executive functions of
the ego engage in the healthy or unhealthy? In essence, the established patterns
becomes a repetition compulsion by repeating the similar act over and over as the
means to satisfy the need. If erroneous unhealthy choices are made as in
non-nutritious, food amount, binge eating etc. the result becomes
self-defeating. Thus, repetition compulsion describes automatic “non rational thinking
“perseverative behavior. Yes, a well-functioning executive ego is paramount. Moreover,
do not forget that the first stage and area of pleasure is the mouth, lips and
tongue or the oral zone. And if there are too many deficits, inconsistencies,
insecurities and dependencies during this stage of development, with fixation,
this unmet need becomes extremely difficult to satisfy during the lifecycle. This
behavior becomes a tendency to develop into an oral character.
However,
there is hope because of the mechanism of displacement. With the displacement
mechanism, an individual can make other decisions and changes regarding types
of food, size, substitutions etc. in order to satisfy the ongoing physiological
requirement to eat. As a result, individual plasticity, versatility and
motivational behavior can easily be observed in dealing with the hunger need.
It is
obvious that eating behavior can and often becomes destructive. This
destructive behavior exhibits itself with an unconscious wish to die
accompanied by the superego’s guilt. These self-destructive behaviors certainly
speed up the inevitable and result in a disastrous aging process. In essence, self-destruction
is part of the aggressive drive or instinct which means self-destructiveness
turned inward. In other words, the libido or self-preservation drive or
instinct becomes blocked by the counter will of the destructive instincts or
needs of which hate is a derivative. If
so, we have a guilty conscience in which hate is now turned inward. The obesity
rates are staggering and so are the rates of hate and aggression.
Now from a
behavioral over view- food cravings are reinforced and result in eating
behaviors that becomes our habits or addictions. Briefly, addictive behavior
begins with the following: 1. Craving, a positive reinforcement, for highly
palatable foods 2. Anticipating and consuming foods for positive reinforcement
3. Habitually, consuming poor food nutrition again and again without any short-term
negative consequences. In essence we become more sensitive and become more
proficient in identifying and acting on the cues that leads us to anticipate the
rewarding foods irrespective of long-term negative outcomes.
Typically,
the difference in most popular weight loss diets {restricting oneself to small
amounts of special kinds of food in order to lose weight} are based on the
ratios of proteins, carbohydrates, and fat. A number of studies have evaluated
low-fat, low-carb diet plans; as well as the long-term effects of these plans.
Not surprisingly, research studies find and demonstrate that the macronutrient
content of the diet whether it is high-fat, low-fat, high carb, low-carb etc. do
not result in any significant long term weight loss. It’s believed that for the
most part, it’s the calories which count. It’s not the sources of calories that
make the difference for weight loss. Let’s face it, long-term weight loss requires
more than restriction alone. It involves a lifestyle change that includes
changing the environment, eating habits and importantly exercise behavior. In
other words, think about the Greek word “diaita” from which the word diet was
derived. The Greek word means “way of life.”
A National
Weight Control Registry or NCWR study with over 10,000 individuals reported that
those able to lose weight and keep it off were described as the following: 1.
98% modified their food intake in some way to lose weight 2. 94% increased
their physical activity. The most frequently reported physical activity was
walking 3. 78% ate breakfast every day 4. 75% weighed themselves at least once
a week 5. 62% watched less than 10 hours
of television a week 6. 90% exercised an average about one hour a day.
Controlling
a growing stomach and/or hunger pangs is a major factor in both losing weight
and maintaining an ideal weight. Food choices can significantly affect hunger
and food cravings. A few tips: 1. Eat solid foods as opposed to liquids 2.
Consume more low-energy and high-volume foods 3. Fill up on fiber 4. Boost the
protein 5. Choose foods with combined benefits that are high in fiber and
protein. Low-fat dairy has the benefits of high protein and moderate calorie
density. 5. Timing is everything as eating slowly has a significant effect on
hunger. It takes about 20 minutes for a full stomach to signal the brain to
suppress its hunger pangs. Eat and consume slowly.
Roughly 50
years ago in my 30s, I began somewhat inconsistent recreational running. Then,
about 25 years ago, I began competitive running. I also added, at that time,
making better food choices, creation of morning smoothies, whey protein, adding
stevia, paying more attention to sugar, fat and salt intake and eliminating
beer and alcohol.
This
paragraph brings to mind my first ride and tie in Cool. At one of the aid
stations there were delicious sweet rolls. After finishing one of the sweet
rolls, that mental image stayed in my mind throughout that next loop. I could
not wait to get back to that aid station to devour another sweet roll. What a
welcomed reinforcement. Also, at every competitive event, I look forward to the
finish line when I can guzzle down a Coke or Pepsi. Further, after every
competition with Tony, we divert our attention and proceed to the nearest Ben
& Jerry’s. In essence, I do not think about diet but instead think about my
well-deserved future reward.
With the
unhealthy misuse within the food industry, our psychological and physiology of
craving along with the power of addictions, at the oral stage, becomes a repetition
compulsion. It becomes easy to explain weight gain. We also know that eating
behavior has to do with choices or the executive functions of the ego. We also
know that it’s important to be aware of food choice alternatives or
displacements as well as the health consequences for our actions. Being older, in this case, presents more
challenges based on one’s physiology, psychoanalytic and learning theory. If we
have a history of making poor food choices, then changing or altering that
behavior becomes extremely difficult. The chemists in the food industry are
well aware of man’s physiological cravings, and that coupled with tremendous
sized food portions and food chemical additives simply provides negative consequences
for a healthy weight status. Prudent decision-making is about change,
displacement and suppressing old reinforcement patterns. One requires a
Sisyphus focus for sticking to a reasonable eating regime. Don’t forget to add exercise to the equation.
The key is having an ego with a well-developed executive functioning of
personality for a successful lifestyle change. Further, wash your hands, wear a
face covering, implement social distancing, get vaccinated, vote and keep your
distance from the police.
PS
Linda and I
stopped by to chat with The Monster of Massage- Veloyce. He looked thinner than
I had ever seen him. I commented and he replied “I am not getting enough
calories. I stop at Ikeda’s and eat a pie before I go home.” We all laughed.
Add the Charles Dickens quote-No one is useless in this world who lightens the
burden of it for anyone else.
References
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