Life Begins At » Don’t diet this year – and enjoy food, says leading psychiatrist  
Health Nutrition

Don’t diet this year – and enjoy food, says leading psychiatrist  

Back at work and feeling frustrated about not meeting your diet and fitness goals? There is a reason for that: attempts to lose weight and rigid exercise regimes will do more harm than good, according to a leading Australian eating disorder psychiatrist and academic.  

Dr Phillipa Hay, Director of Wesley Eating Disorders Centre at Wesley Hospital in Ashfield, recommends developing a healthy relationship with food, exercise and body size – rather than dieting – to get the outcomes you want this year.

“While we often fantasise about the person we want to look like, we’re still the same person this year as we were last year,” Dr Hay said. “Rather than making massive goals to reinvent yourself – because, let’s face it, it never happens, and we’re often left feeling guilty – implement small, achievable lifestyle changes that you can meet. Develop a positive relationship with food, learn to love your body shape, and exercise for the right reasons. This will do more to transform your physical and mental state than rigid diets and exercise routines.”

Dr Phillipa Hay’s six tips to develop healthy relationships with food and fitness

  1. Stop dieting. Most diets do not work. To achieve moderate, long-term weight loss, rather than focusing on dieting and restricting food, put the emphasis on appetite awareness. Create positive behavioural change by eating when your body is hungry and recognising when you are full, which will promote a regular pattern of eating and appropriately sized food portions.
  2. Enjoy food. Food does not make you put on weight; it is the proportions, quality and types of food we eat that does. Punishing yourself for eating ‘bad’ foods, or counting calories will make you feel anxious and stressed, and do nothing to improve your physical state. A healthy body size will come from a healthy relationship with food. Be mindful of what you are eating, focus on quality over quantity, eat a balance diet and let yourself enjoy the occasional treat.
  3. Set achievable exercise goals. Punishing exercise routines will not get you good results over time, as failing to meet these unrealistic exercise goals often leads to self-criticism, heightened anxiety and negative feelings. Choose a fitness goal that is achievable for you, such as signing up for a race, or running five kilometres. Meeting these goals will give you the positive affirmation you need to meet the next challenge.
  4. Love your body size. Poor body image is linked to anxiety, depression and low self-esteem, and can cause you to withdraw from social activities. People become preoccupied with a distorted perception of their perceived flaws, leading them to take extreme measures to meet unrealistic exercise and weight goals. Becoming aware of the positive and negative thoughts we have about our bodies, and what triggers these thoughts, will help us to restructure our feelings about ourselves, and accept and love our bodies as a result.
  5. Join a sporting team. To stay fit and healthy, it is important to exercise for the right reasons. Sociable exercise, such as joining a fitness group, sporting team or playing tennis with friends can help you to improve not only your physical state but your mental state as well – and exercise that is fun will increase your odds of sticking it out.
  6. Change daily behaviours. Lifestyle changes that you can make every day will help you to improve your wellbeing. Focus on changing your daily behaviours, such as walking in the morning, eating a healthier breakfast, drinking more water or having greens with lunch and dinner. Goals to improve your overall wellness, rather than weight, will make you feel better, get healthier and even lose excess weight.

About the author

Dr Phillipa Hay

Add Comment

Click here to post a comment