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I Can’t Believe I Ate the Whole Thing!

July 17, 2011 by Beth Rontal Leave a Comment

I Can’t Believe I Ate the Whole Thing!

You’re staring at the bag of chips or the container of ice cream or tub of hummus contemplating your next move.

One voice warns you, “Don’t eat it!’

Another voice commands, “You want it!  It eat now!”

And then in a flash, after you’ve spent the next two minutes in a feeding frenzy — another voice laments, “I can’t believe I ate the WHOLE thing.”

This ever happen to you?

Then you know the next tactic in this mind game is that shame and guilt join the battle.  Like the man in the Alka-Seltzer commercial, you feel awful; you’re bloated or your pants are too tight or you’re so full you can’t lay down to sleep.

What’s worse is that you ate so fast you didn’t even get the pleasure of tasting the food you craved.  So you had to eat more and more just to prove to the voice in your head telling you to, “eat it now” that you actually ate it.

What if you …

  • Allowed yourself to eat what you wanted?
  • Ate it slowly?
  • Tuned into the experience of eating moment by moment so you could taste and enjoy the food you craved?

You might actually not eat the WHOLE thing.  It’s called, Mindful Eating and it really works; not immediately but over time, it will.  Try eating with your eyes closed for a few minutes during a few meals and see what happens. You might find that your cravings are satisfied so you don’t, “eat the whole thing!”

If you try this exercise, let me know what happens.  I’d love to hear your story.

Filed Under: Humor, Mindful Eating

Welcome!

July 17, 2011 by Beth Rontal Leave a Comment

This blog is devoted to tools, commentary and even a little humor to help you Transform Overeating.

I welcome your feedback, comments and stories.

Filed Under: Overeating

Weight Loss That Lasts

February 2, 2011 by Beth Rontal Leave a Comment

A Group Program Offering New Hope for an Old Problem

by Beth Rontal, LICSW & Patricia Thatcher, LICSW

Published in the NASW Focus Newsletter, February 2011

Introduction:

Obesity is a modern epidemic that cuts across class, culture, race and gender.1 The “weight battle” is so prevalent that many therapists have clients struggling with weight issues and body image but feel ill-equipped to help. International statistics reveal that the most advanced technological societies have the largest obesity problems.2 In addition, it has been reported that up to 95% of all people who lose weight gain it back within two years.3 In 2005, Kaiser Permanente conducted a study comparing three approaches for weight loss maintenance.4 Compared to groups employing Chi Gong and Cognitive Support methods, the group utilizing the Tapas Acupressure Technique® (TAT®) was the most successful. As a result NIH awarded Kaiser Permanente $2.1 million to further study the efficacy of TAT with weight loss maintenance. Results of this study are expected to be reported in February 2011.

The Tapas Acupressure Technique & Group Process

Tapas Acupressure Technique is a self-administered mind/body approach that reduces and clears stress. It is a combination of using specific fingers to lightly touch a few acupressure points around the eyes and the back of the head while placing one’s attention on different aspects of a problem. This problem could be physical in nature like “I crave sweets right now” and/or psychological like “I feel really upset about craving sweets right now”. The result of completing the TAT process is an experience of non-attachment to the problem, including a sense of freedom and inner peace.

Based on our combined 45 years of experience in utilizing mind/body modalities with weight loss issues, trauma and stress management, our certification as TAT Professionals, and the results of the Kaiser Pilot study we developed a twelve-session group program called Weight Loss that Lasts. Our intention is to help clients replace failure with long-term success by:

  • Uncovering and reducing the negative impact of core issues connected to overeating, binging and being overweight.
  • Eliminating limiting beliefs related to weight issues.
  • Reducing cravings and binge eating.
  • Transforming anger, shame, hurt and other emotions related to being overweight.
  • Developing the ability to make liberating choices and experiencing the peace that TAT can bring to the struggle of achieving lasting weight loss.

At the heart of this program is the Tapas Acupressure Technique, which addresses all aspects of stress and weight related challenges participants bring to the group including: anxiety, depression, yo-yo dieting, binge eating and previous trauma. We also process emotions such as shame and grief connected to limiting beliefs, poor body image and relationship problems.

Each two-hour session is based on specific themes such as: trauma, understanding and working with parts of self, negative beliefs/patterns/behaviors, addictions and cravings, allergies and medical issues, genetic and inherited patterns, the meaning of each step in the nine-step TAT process, developing resources, and anything else that gets in the way of reaching/maintaining ideal weight. A four-hour session is held where we eat a meal together and the participants learn how to guide one another in the TAT process. Homework offers opportunities to practice TAT at least once between group sessions with a phone “buddy”, which enhances member skill development and promotes group cohesion. This is a skills based group where psychodynamic “processing”, long check-ins and discussions are discouraged, including discussions about food and diets. Each week we focus on specific problems the participants bring in related to the theme and complete a TAT group process on these problems.

Results:

Since the spring of 2008, four different groups were conducted with twenty-two of thirty-three participants completing an eighteen question pre and post-group questionnaire. After twelve weeks 17 out of 22 participants responded “not at all or a little bit” to “eating a lot of food in a short amount of time” and “eating large amounts of food when not hungry”. Sixteen participants reported that they completely stopped binge eating. In addition, “eating to soothe my feelings” was reduced by 50%.

Examples of comments taken from participants’ evaluations are:

“Sugar doesn’t talk to me anymore. I stopped binge eating through using TAT directly on the habit of binge eating and on emotions such as abandonment related to bingeing.”
– FK (lost & has kept off 34 lbs)

“This has been a terrible week with my husband’s health and our relationship but I’m completely in control about food. I’m sticking to my eating plan and losing weight.”
– LV

“I always regarded eating as a symptom rather than the problem, so my much improved eating reflects overall stress management. Everyone has noted that I look more rested and relaxed and I certainly feel it. … My blood pressure, which was medication resistant, has dropped from 155 over 110 to about 125 over 85 in two months. … I liked the sense of community although our experience and difficulties were very different.”
– EV

“I’ve lost 20 lbs and my blood sugar was in “normal range” … I feel much more confident about continuing to lose weight until I reach a healthy body mass index. I’m able to feel safe when exercising and have much better self-esteem and body image.”
– AP

“As I worked my way through various life traumas I discovered a yearning to write that was at my core. As one trauma after another cleared up I felt free to do more writing. I even dare to call myself a writer again. Something has settled in me. It feels like I’m living my true purpose.”
– LC (lost and has kept off 25 lbs)

Findings & Discussion

Every participant, desperate for long term success, entered the group with chronic weight loss challenges. Though not every group member lost weight during the twelve sessions, our findings suggest that participants began to address underlying core issues. For example, a participant, disappointed that she did not lose weight, realized that she was not addressing the stresses around her husband’s illness and as a result of the group process began to do so. By the groups’ completion most participants reported reduced cravings and binge eating, diminished shame and anger, an increased ability to identify and resist triggers, improved coping skills, reduced negative impact of past trauma history and a renewed sense of purpose and hope for the future. During a reunion group, many participants reported that they continued to lose weight. Those who practiced TAT daily experienced the best results. Those who did TAT with a “Buddy” in between sessions reported feeling more connected to the group and experienced better results. Several members who continue to meet monthly with weekly “Buddy TAT Sessions” experience a high degree of success in clearing life stress and continued weight loss and maintenance. This is consistent with a study reported by Svetkey (2008) where those who had ongoing monthly personal contact had the least weight gain after 30 months.5

As we write this article we are aware of the most recent findings that by 2020 three out of four Americans will be obese.6 Our hope is that this type of Weight Loss That Lasts Program can help a significant number of people avoid this prediction.

Citations:

  1. Keller, Greg. “ Number of fat people in US to grow” From Associated Press, September 23, 2010 4:49 PM EDT
  2. Keller, Greg. “ Number of fat people in US to grow” From Associated Press, September 23, 2010 4:49 PM EDT
  3. Svetkey, Laura P MD; et al. “Comparison of Strategies for Sustaining Weight Loss: The Weight Loss Maintenance Randomized Controlled Trial” JAMA. 2008;299(10):1139-1148
  4. Elder, Charles MD, MPH et al. “Randomized Trial of Two Mind-body Interventions for Weight Loss Management” Journal of Alternative and Complimentary Medicine, Vol 13, Number 1, 2007, pg 67-78.
  5. Svetkey, Laura P MD; et al. “Comparison of Strategies for Sustaining Weight Loss: The Weight Loss Maintenance Randomized Controlled Trial” JAMA. 2008;299(10):1139-1148
  6. Keller, Greg. “ Number of fat people in US to grow” From Associated Press, September 23, 2010 4:49 PM EDT

Filed Under: Binge Eating Tagged With: binge eating, obesity, tapas accupressure, tapas technique, weight loss

Why Weight Loss Surgery is Popular

June 27, 2010 by Beth Rontal Leave a Comment

Bariatric surgery is a popular form of weight management that gets a lot of media attention because the weight loss is hailed as fast and permanent, particularly with Roux-en-Y gastric bypass but also with the less invasive Lap Band Surgery.  Its popularity is driven by three other factors, two of which are not so obvious: It can work when other weight loss attempts fail, it’s legitimized by celebrities who’ve had the procedure and it’s a financial boon for hospitals.  Let’s examine the latter first.

From an administrative point of view, if weight loss surgery wasn’t profitable, hospitals wouldn’t spend their marketing budgets aggressively advertising their programs.  Not long before I first started working in a surgical weight loss clinic, that hospital was the first in town to perform bariatric surgery.  Having almost no local competition, it was the most lucrative department in the hospital.  Now, ten years later, a Google search on “bariatric surgery, Boston,” turns up 286,000 results with seven hospitals in and around Boston on the first page of the search, all competing for a chance to help you change your life.  It’s estimated that in 2020, 1/3 of the US population will be overweight.  Even if only one quarter of 1% of that population wants surgery, the number of people seeking surgical weight loss will be ample reason for hospitals to invest a lot more money competing for patients.

Another reason weight loss surgery is popular is because very public people have gone very public about their surgery, lending their names and thus their endorsements.  Star power makes “ordinary” people take notice.  When celebrities like Carnie Wilson, Sharon Osbourne, Al Roker, Rosanne Barr, Big Boy, Randy Jackson, Tyra Banks and Star Jones publicize their before and after pictures, the striking difference seems easy; like overnight success.  The problem is that these pictures don’t show the time or struggle it took to get from before to after.  The pictures bypass the recovery period, making the whole process look easy.  It’s not easy.  It is serious.  Little is mentioned in the popular media about the possible risks and potential complications; gall stones, infection, and even malnutrition if meticulous attention is not paid to a follow up diet.

I am not cynical enough to think that hospitals provide bariatric surgery only because it’s a money maker.  I couldn’t have worked in a surgical weight loss clinic assessing people’s readiness for such a life altering procedure if I didn’t believe that it’s right for the right people.  Those who perform bariatric surgery and support the process through nutritional and psychological counseling are dedicated professionals who believe that they are saving lives.  For many people weight loss surgery is a life saver because obesity kills.

Nor do I believe that celebrities go public just to boost their careers because it’s not a news bulletin that most people want to broadcast.  It takes courage to come out as an obese person who needs help even when you’re famous.  To some extent we owe a big thank you to those who are willing to tell their stories.  At the same time, the celebs are the best marketing tool a hospital could ask for.

Bariatric surgery is an inviting last resort in a quick fix society but it’s not a quick fix.  The answer to weight loss that lasts is not in the surgery despite the number of hospitals that offer the procedure or the numbers of celebrities who tell their success stories and make it look like a trendy option.  The procedure can be successful — and you can still fail to maintain your weight loss.  I’ve seen this happen too many times in my clinical practice; you don’t want this to happen to you.  Eating healthy, planning meals and exercise all remain an important part of self care, even more so after bariatric surgery.  So before deciding to join the chorus of people singing the praises of surgical weight loss, it’s important to do your research on a life-altering procedure.  Get the facts.  Then ask yourself if you’ve honestly tried everything and if you’re truly willing to change your life.

Filed Under: Surgical Weight Loss Tagged With: bariatric surgery, celebraties, surgery, weight loss surgery

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