Finding balance:

How To Prioritise Your Health And Avoid Extreme Eating Habits

EATING A NUTRITIOUS, NOURISHING DIET IS CRITICAL TO KEEPING HEALTHY, HOWEVER, IT CAN BE CONFUSING KNOWING EXACTLY WHAT CONSTITUTES HEALTHY EATING AND WHAT DOESN’T, PARTICULARLY WHEN IT COMES TO DIETING. DIETING IS OFTEN SEEN AS A QUICK FIX FOR WEIGHT LOSS AND IMPROVED HEALTH, AND WHILE SOME CAN BE EFFECTIVE, OTHER DIETS CAN DO MORE HARM THAN GOOD TO YOUR HEALTH. UNDERSTANDING THE DIFFERENCE BETWEEN UNSAFE DIETING, AND SAFE, SUSTAINABLE EATING, CAN HELP YOU STAY NUTRITIONALLY BALANCED AND NOURISHED.

Warning

PLEASE BE AWARE THIS ARTICLE DISCUSSES EATING DISORDERS WHICH SOME READERS MAY FIND UPSETTING.

Be aware of the risks

Nutrient deficiencies: Many diets are very restrictive, eliminating entire food groups or severely limiting calorie intake. While this may lead to weight loss in the short term, it can also result in nutrient deficiencies over time.1 For example, a low-carbohydrate diet may limit fruits, whole grains and other carbohydrate-rich foods which are important sources of vitamins, minerals, and fibre. A low-fat diet may limit healthy fats which are important for brain function, hormone production and other bodily functions.

Slowed metabolism: When you drastically reduce calorie intake or eliminate entire food groups, your body may respond by slowing down its metabolism to conserve energy. This can make it more difficult to lose weight over time and may lead to weight gain if you return to your previous eating habits.2

Disordered eating: Some diets can trigger disordered eating patterns, such as yo-yo dieting, or obsessing over food and weight.3 This may increase the risk of developing eating disorders as it can lead to binge eating and purging, which are symptoms of conditions such as anorexia and bulimia, or orthorexia which is diagnosed obsession with the quality of food.

Negative body image: When you focus on weight loss as the goal, you may start to view your body as a problem which needs to be fixed rather than appreciating it for what it is.3 This can lead to feelings of shame, guilt, lack of self-esteem, and anxiety around food.

Weight cycling: Yo-yo dieting, or weight cycling, is a common result of fad diets or other extreme weight loss methods. When you lose weight quickly, you may also regain it quickly once you return to your previous eating habits.2 This cycle of weight loss and gain can be harmful to your physical and mental health and could even increase the risk of chronic diseases such as heart disease and diabetes.

Managing your weight safely

Dieting may not be the best approach for managing your weight sustainably or improving your health. Here are some alternative ways to help you achieve your goals safely and effectively:

Focus on whole foods: Rather than eliminating entire food groups or severely restricting your calorie intake, focus on eating a variety of whole foods that provide essential nutrients and satisfy hunger. Choose fruits, vegetables, whole grains, lean proteins, and healthy fats to nourish your body and provide sustained energy throughout the day.4 Keeping these foods available in your home, if possible, makes it even easier to create nourishing meals. These meals provide a more nutritious platform on which to manage food intake and manage weight.

Practice mindful eating: Rather than obsessing over calorie counts or food restrictions, practise mindful eating techniques such as paying attention to hunger and fullness cues, eating slowly and without distraction, and savouring each bite.4 This can help with weight loss by helping you tune into your body's needs and avoiding overeating or binge-eating.

Be active: Regular physical activity is essential for weight loss and improved health. Find activities that you enjoy, such as walking, swimming, or cycling, and aim for at least four hours of moderateintensity physical activity each week.5

Embrace self-care: Rather than focussing solely on weight loss, think about taking care of your whole self. Make sure you get enough sleep, manage any stress, and do things which bring you joy and fulfillment.5 This can help you cultivate a positive relationship with food and your body, and can contribute to improved mental and physical health.

Avoid quick fixes: Quick-fix or rapid-weight-loss diets are often unsustainable, can lead to nutrient deficiencies, and may contribute to a cycle of weight loss and gain. Instead, focus on making gradual, sustainable changes to your eating and exercise habits which you can maintain over the long term.6

Dieting red flags include those that promise rapid weight loss, eliminate entire food groups, or encourage extreme calorie restriction. If a diet or weight loss program sounds too good to be true, it probably is. Additionally, diets that promote detox or cleansing regimens can be dangerous and may lead to nutrient deficiencies or other health problems.

Listen to your body: Your body is designed to tell you when you’re hungry or full, so give yourself permission to follow those cues. This can promote self-care and self-acceptance, contributing to improved mental and physical health. By encouraging a more positive relationship with food, it can help people to break free from disordered eating patterns.

Seek help: Rather than going it alone, ask friends, family, or healthcare professionals for help. This can keep you motivated and on track with your goals and can provide a source of accountability and encouragement.7 A therapist or registered dietitian can help you develop a healthier relationship with both food and your body, and provide guidance and support for achieving your goals.

Be aware of societal pressure: We’re all under pressure from the influence of diet culture and society’s prevailing body ideals. Media and advertising often promote unrealistic beauty standards, leading many individuals to believe that they must diet to achieve a certain body shape or size.8 This can lead to disordered eating patterns and negative body image, perpetuating a cycle of harmful dieting behaviours.

Consider other factors: While diet and exercise are important factors in weight management and overall health, it's important to acknowledge that genetics and environmental factors also play a role. Some individuals may have a genetic predisposition to certain health conditions or a particular body type, making weight loss more challenging.9 Environmental factors or economic factors, such as lack of access to healthy food options or opportunities for physical activity, can also affect the ability to adopt certain health habits.

1Micronutrients: https://www.who.int/health-topics/micronutrients#tab=tab_1

2How dieting might make some fatter: https://pubmed.ncbi.nlm.nih.gov/32099104/

3Disordered eating & dieting: https://nedc.com.au/eating-disorders/eating-disordersexplained/disordered-eating-and-dieting/

4Weight loss – a healthy approach: https://www.betterhealth.vic.gov.au/health/ healthyliving/weight-loss-a-healthy-approach

5How to lose weight safely; https://www.nhsinform.scot/healthy-living/food-andnutrition/healthy-eating-and-weight-loss/how-to-lose-weight-safely

6Weight loss and dieting; https://www.healthdirect.gov.au/weight-loss-and-dieting

7Weight management services; https://www.betterhealth.vic.gov.au/health/ healthyliving/weight-management-services

8Recognizing and resisting diet culture; https://www.nationaleatingdisorders.org/blog/ recognizing-and-resisting-diet-culture

9Genetic predictors of weight loss in overweight and obese subjects: https://www. ncbi.nlm.nih.gov/pmc/articles/PMC6656717/