In her thought-provoking book "Why Diets Make Us Fat," neuroscientist Sandra Aamodt challenges our long-held beliefs about dieting and weight loss. Drawing on the latest research in neuroscience, genetics, and psychology, Aamodt presents a compelling case for why traditional diets often fail and can even be counterproductive in our quest for better health.
Introduction
We live in a world obsessed with weight loss. Everywhere we turn, we're bombarded with new diet trends promising quick and easy results. From fruit-only diets to calorie counting and paleo eating plans, there seems to be no shortage of ways to shed those extra pounds. But despite our best efforts, many of us find ourselves stuck in a frustrating cycle of weight loss and regain.
Aamodt's book offers a fresh perspective on this age-old problem. She argues that our focus on weight loss as the primary goal of healthy eating is misguided and can actually lead to worse health outcomes in the long run. Instead, she proposes a more holistic approach to health that takes into account our body's natural mechanisms for regulating weight and our complex relationship with food.
The Evolution of Weight Gain
One of the key ideas Aamodt presents is that our bodies are actually designed to gain weight more easily than to lose it. This may seem counterintuitive in our modern world of abundance, but it makes perfect sense when we consider our evolutionary history.
For the vast majority of human existence, food scarcity was a constant threat. Our ancestors faced frequent periods of famine, and those who could efficiently store energy as fat during times of plenty were more likely to survive. As a result, our bodies evolved powerful mechanisms to hang onto weight, viewing any significant weight loss as a potential threat to survival.
This evolutionary legacy still influences our bodies today, even though most of us no longer face the threat of starvation. When we lose weight through dieting, our brains interpret this as a sign of potential famine and trigger a range of responses designed to conserve energy and promote weight regain.
The Defended Weight Range
Aamodt introduces the concept of a "defended weight range" - a range of about 10-15 pounds within which our body tries to maintain our weight. This range is determined by a complex interplay of genetic and environmental factors, and it can be quite resistant to change.
When we try to lose weight below this defended range, our body fights back. It slows down our metabolism, increases our appetite, and even alters our brain chemistry to make high-calorie foods seem more appealing. This explains why many people find it relatively easy to lose the first few pounds on a diet, but then hit a plateau or start to regain weight.
Interestingly, Aamodt points out that it's much easier to raise this defended range than to lower it. This helps explain why many people find that they gradually gain weight over the years, even if they're not consciously eating more or exercising less.
The Limits of Willpower
One of the most common pieces of advice given to dieters is to simply have more willpower. But Aamodt argues that this approach is fundamentally flawed and sets people up for failure.
Willpower, she explains, is a finite resource. We use it for all sorts of tasks throughout the day, from resisting the urge to check our phones during a meeting to forcing ourselves to go to the gym after work. When we rely on willpower to control our eating habits, we're asking it to do a job it's not well-suited for.
Willpower is most effective for short-term goals, like finishing a project before a deadline. But maintaining a restrictive diet is a long-term endeavor, often spanning months or years. Eventually, our willpower reserves run low, and we find ourselves reverting to old habits.
Moreover, research has shown that willpower is least effective when it comes to food choices. This is likely because our relationship with food is deeply ingrained and tied to powerful emotional and physiological responses.
The Dangers of Weight Discrimination
Aamodt dedicates a significant portion of her book to discussing the harmful effects of weight discrimination and unrealistic body images. She argues that the pervasive "fat shaming" in our culture not only fails to motivate people to lose weight but can actually lead to further weight gain and unhealthy behaviors.
When people feel bad about their bodies, they're more likely to engage in emotional eating and less likely to exercise. This creates a vicious cycle where negative self-image leads to behaviors that reinforce that image.
Aamodt presents a particularly striking example of how cultural ideals of beauty can impact body image and eating behaviors. She discusses a study conducted in Fiji, where researchers examined the impact of introducing Western television to a culture that previously valued fuller figures.
Within just three years of television's introduction, the number of teenage girls reporting disordered eating behaviors more than doubled. This dramatic shift highlights how powerful media influences can be in shaping our perceptions of what constitutes an ideal body.
The Role of Genetics in Weight
Another crucial aspect of Aamodt's argument is the significant role that genetics plays in determining our weight. While we often think of weight as primarily a result of our diet and exercise habits, research shows that our genes have a substantial influence on our body composition.
Aamodt cites several studies demonstrating the power of genetic factors. In one particularly illuminating experiment, researchers overfed pairs of identical and fraternal twins. They found that identical twins gained almost exactly the same amount of weight, while fraternal twins showed much more variation. This suggests that our genetic makeup plays a significant role in how our bodies respond to changes in diet.
This genetic influence helps explain why some people seem to be able to eat whatever they want without gaining weight, while others struggle to lose weight even on restrictive diets. It's not just a matter of willpower or effort - our bodies are programmed to maintain a certain weight range, and fighting against this can be an uphill battle.
The Power of Mindful Eating
Rather than focusing on restrictive diets or calorie counting, Aamodt advocates for a more mindful approach to eating. This involves paying close attention to our body's hunger and fullness signals, and eating in a way that's responsive to these cues.
Mindful eating encourages us to tune into our body's natural wisdom about food. Instead of relying on external rules about what and how much to eat, we learn to trust our internal signals. This can lead to a more balanced and sustainable approach to eating.
Aamodt offers several practical tips for practicing mindful eating:
- Eat when you're moderately hungry, not starving. Extreme hunger can lead to overeating.
- Eat slowly and savor each bite. This allows you to fully enjoy your food and gives your body time to register fullness.
- Avoid distractions while eating. Turn off the TV and put away your phone so you can focus on your meal.
- Pay attention to how different foods make you feel. This can help you naturally gravitate towards foods that make you feel good.
By adopting these practices, we can develop a healthier relationship with food and our bodies, without the need for restrictive diets.
The Importance of Exercise
One of the most important messages in Aamodt's book is that being healthy and being thin are not necessarily the same thing. She argues that regular physical activity is a much better predictor of overall health than body weight alone.
Aamodt cites several studies showing that active people are healthier than sedentary people, regardless of their weight. One particularly interesting study looked at bus drivers and conductors in London. The conductors, who climbed stairs all day, had much lower rates of heart disease than the sedentary drivers, even when they were overweight.
This doesn't mean that weight has no impact on health, but it does suggest that our intense focus on weight loss may be misplaced. Instead of obsessing over the number on the scale, Aamodt argues that we'd be better off focusing on increasing our physical activity levels.
Moreover, exercise has numerous benefits beyond potential weight loss. It can improve mood, boost energy levels, strengthen bones and muscles, and reduce the risk of many chronic diseases. These benefits occur regardless of whether exercise leads to weight loss.
The Power of Habits
Rather than relying on willpower to make healthy choices, Aamodt suggests focusing on building positive habits. Habits are automatic behaviors that we perform without much conscious thought, and they can be incredibly powerful in shaping our health and well-being.
Aamodt explains that over half of our daily actions are habitual. By cultivating positive habits around eating and exercise, we can make healthy choices more automatic and less reliant on our limited willpower reserves.
However, forming new habits takes time and consistency. Aamodt dispels the common myth that it takes just 21 days to form a new habit, noting that research suggests it actually takes closer to two months on average.
To successfully form new habits, Aamodt offers several tips:
- Set realistic goals. Trying to make too many changes at once is likely to lead to failure.
- Be consistent. Missing one day isn't a disaster, but try not to let too much time pass between practice sessions.
- Replace bad habits with good ones. It's easier to substitute a new behavior than to simply try to stop an old one.
- Keep track of your progress. This can help you stay motivated and see how far you've come.
By focusing on building healthy habits rather than following restrictive diets, we can create sustainable changes that improve our health in the long term.
Rethinking Our Approach to Health
Throughout her book, Aamodt challenges us to rethink our approach to health and weight. She argues that our current obsession with weight loss is not only ineffective but potentially harmful.
Instead of viewing our bodies as problems to be fixed, Aamodt encourages us to adopt a more compassionate and holistic approach to health. This means focusing on behaviors that make us feel good and improve our overall well-being, rather than fixating on a number on the scale.
She emphasizes that health comes in many sizes, and that it's possible to be healthy at a higher weight if we're engaging in positive behaviors like regular exercise, mindful eating, and stress management.
Moreover, Aamodt points out that for older adults, being slightly overweight can actually be protective. After the age of 60, having some extra weight can provide a buffer against the potentially dangerous weight loss that can occur during serious illness.
Conclusion
"Why Diets Make Us Fat" offers a refreshing and evidence-based perspective on weight, health, and our relationship with food. Aamodt's key message is that our bodies are much better at regulating our weight than any diet could be. By learning to listen to our body's hunger cues, engaging in regular physical activity, and building positive habits, we can improve our health without the need for restrictive diets.
Aamodt's book challenges many of our deeply held beliefs about weight loss and health. She argues convincingly that our focus on thinness as the primary indicator of health is misguided and potentially harmful. Instead, she encourages us to adopt a more holistic view of health that takes into account our physical activity levels, eating habits, and overall well-being.
The book also highlights the importance of addressing societal issues like weight discrimination and unrealistic body ideals. By creating a culture that values health at every size, we can reduce the harmful effects of weight stigma and promote more positive relationships with food and our bodies.
Ultimately, Aamodt's work offers hope to those who have struggled with dieting and weight loss. By understanding the complex biological and psychological factors that influence our weight, we can let go of unrealistic expectations and focus on behaviors that truly improve our health and quality of life.
As we move forward, it's clear that we need to shift our focus from weight loss to overall health. This means prioritizing regular physical activity, practicing mindful eating, building positive habits, and cultivating a compassionate relationship with our bodies. By doing so, we can achieve better health outcomes and a more balanced approach to eating and living.
In a world that's constantly pushing new diets and weight loss solutions, Aamodt's book serves as a much-needed reality check. It reminds us that our bodies are complex, intelligent systems that have evolved over millions of years. By working with our bodies rather than against them, we can achieve better health and well-being in the long run.
So the next time you're tempted by a new diet trend, remember Aamodt's insights. Instead of embarking on another restrictive eating plan, consider focusing on one small, positive habit you can cultivate. Whether it's taking a daily walk, practicing mindful eating, or finding a form of exercise you enjoy, these small changes can add up to significant improvements in your health and well-being over time.
In the end, the path to better health isn't about achieving a certain number on the scale. It's about nourishing our bodies, staying active, managing stress, and cultivating a positive relationship with food and ourselves. By embracing this more holistic approach to health, we can break free from the cycle of dieting and truly thrive.