A lesson from psychology

My background in behavioral psychology played an enormous part in my weight loss. Today, let me share with you a simple concept that I think can explain many of the weight loss failures and/or frustrations many of us have experienced in the past.

Several friends of mine started following a very popular (and effective) diet. I'll hold off on using it by name. One of my friends in particular lost over 120 pounds following this diet.

Flash forward two years. All of them have regained the weight they lost. My friend who lost 120, gained every bit of it, plus an additional 80 (yes EIGHTY) pounds. Now he's morbidly obese.

Why?

In behavioral psychology, we have a term called "programming for generalization." A diet is a type of intervention. Any effective intervention is only as good as the degree to which it carries over to the "real world." In a clinic, I can get a child to behavior appropriately, but if I don't plan for his behavior at home, in the store, at church, and at school, my fancy little intervention will simply be a smoke and mirrors failure.

The same philosophy applies to dieting. You can follow a certain circumscribe set of eating habits for the short term in order to lose weight, but if there is no programming for generalization, or in other words, planning for the transition to a pattern of long-term normal eating, then you will eventually fail. The problem usually stems from the failure to really change your lifestyle. If you follow a low-fat, low-carb, high protein diet, you'll lose weight...FAST. But can you STAY on that diet long term? Have you simply "bit the bullet" for a short period of time to lose the desired weight without learning new, healthier eating habits? Have you educated yourself on sound nutrition?

If not, then your diet fails to program for generalization and you run the risk of backsliding and re-gaining your weight.

Think about this: it is a total fallacy that carbs are bad for you. That statement is a gross oversimplification of the reality that some carbs are not really great for you. The issue at the center of carbs is how fast that food stimulates the release of insulin. Breads, pastas, and white rice...pretty low-quality carbs. But fruits and vegetables offer the needed carbs your body requires while not shocking your system with overhyped insulin release.

Another fallacy: FAT. Did you know that the membrances of your cells need fat? The problem is we consume too much fat and too much trans fat.

My suggestion? Plan for a transition into healthy eating. Pick a diet that will help you make that transition smoothly. Education yourself regarding nutrition. Planning for generalization will ultimately help you avoid the very distressing and depressing experience of gaining all of your weight back.

Stay strong!