Shifting weight is tough. But unless you address the ‘head stuff’ – why you’re overeating and under-exercising – successfully changing your body is an uphill battle. It’s a bit like fumbling in dark for the light switch.
“The problem with the whole notion of weight management is that one treatment, one program, or one method is advertised to work for everyone. Based on our brain imaging work with tens of thousands of patients, the premise for most weight management programs that promote a single path or prescription is ridiculous,” says Dr Daniel Amen, author of the The New York Times bestseller Change Your Brain Change Your Body. “First, you need to know about your own individual brain and then target the interventions in a way that fits your specific needs.”
Here are his five types and how to turn each one around:
Type #1: The compulsive eater
You have trouble getting thoughts of food off your mind and you tend to get fixed on one way of doing things. You may also be a compulsive worrier and get into a pattern of eating a lot in the evenings or at night.
Potential cause: Low levels of serotonin, the ‘feel-good’ hormone.
Weight-loss ‘what to do’:
- Fill your plate with foods high in L-tryptophan, which your body later converts into serotonin. These include red meat, dairy products, nuts, seeds, bananas, soy beans, tuna, shellfish and turkey.
- Do something to distract yourself from food in the evenings – such as a having a walk, or calling a friend (make a list of ten things so you don’t run out of ideas).
Type #2: The impulsive overeater
You have trouble staying in control of your eating habits, even though you’ve got the best of intentions! Your mantra is likely to be, “I’ll start my diet tomorrow.” You’re easily distracted and impulsive.
Potential cause: Too little activity in your brain’s prefrontal cortex and low levels of dopamine, the ‘reward’ chemical in your brain that helps keep you focused.
Weight-loss ‘what to do’:
- Exercise – it increases your blood flow which in turn boosts your dopamine levels.
- Make weight loss and health goals – then post them somewhere that you can easily see them regularly – like the Blackmores Wellbeing Wheel. Practice saying no (“No thanks, I’m full”) and get a pal to check in with you regularly and see whether you’re on track with your goals.
Post your weight loss goal on the Blackmores Wellbeing Wheel
Motivate yourself to better health and take the first step towards achieving your weight loss goal and get involved in our Wellbeing Wheel. You can post goals and progress updates, and get inspired by the progress of others. Also, share it on Facebook with your friends.
Type #3: The Impulsive-compulsive overeater
You’re a combination of the above two types – you tend to worry and overeat at night, and you’re also prone to temptation and can be short on discipline.
Potential cause: Low serotonin, prefrontal cortex activity and dopamine.
Weight-loss ‘what to do’:
- Exercise
- Set goals
- Avoid impulsively saying yes
- Distract yourself if you get food stuck on ‘loop play’ in your head.
Type #4: The emotional overeater
You often eat to cope with feelings of boredom and sadness – it could be mild winter blues to the type that occur all year round.
Potential cause: Increased activity in the deep limbic areas of the brain and decreased prefrontal cortex activity.
Weight-loss ‘what to do’:
- Exercise to increase blood flow and multiple neurotransmitters in the brain
- Write down five things you’re grateful for everyday
- Get into some volunteer work that focuses your thoughts on others.
Type #5: The anxious overeater
You might get into the habit of using food to calm you down and ease troubling thoughts. You might also suffer headaches and sore muscles.
Potential cause: Low levels of the neurotransmitter, GABA.
Weight-loss ‘what to do’:
- Exercise to increase your GABA levels and blood flow
- Try a relaxation exercise such as meditation or prayer
- Improve your sleep – supplementing with valerian root may assist here. Or try this remedy: combine a warm glass of milk with a teaspoon of vanilla.
References available on request
