Rebecca Toutant, MA, RD, CSSD, LDN, CEDS, CDCES, cPT

Weight loss methods

We all know someone who lost weight and kept it off. However, how many people do you know who have lost weight and gained it all back (+ more)? How many people do you know who are “fighting” their weight? Chances are when you look at the numbers, for every 1 person you know who kept it off, you know another 20 “battling” their body. Why do so many struggle and what’s the solution? Read on for more. 
Let’s be clear. I am not an “anti weight loss” dietitian. I’m also not a “pro weight” dietitian. I’m neutral on the topic and don’t like to use weight as an indicator of health. But I absolutely do not support or promote the methods people use to lose weight. (I also do not support the idea that any formula can dictate a “right” or “wrong” weight for an individual but that’s another story for another day). What’s the problem with weight loss methods? We haven’t found any that actually work. Sure tools like food / exercise / medicine / surgery can lower weight…short term. But just because someone is lowering weight doesn’t mean they’re living well (which is what affects health). Additionally, the bulk of evidence shows that the majority of people who use these methods gain the weight back (and then some) and are LESS physically / mentally / emotionally healthy than when they started. 
Let’s look at some common weight loss methods and the reality of what happens to people:  
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Turns out there’s also some great research on the topic evaluating weight loss methods by FDA standards: 
Tomiyama AJ, Ahlstrom B, Mann T. Evaluating Eating Behavior Treatments by FDA Standards. Front Psychol. 2014;4.

Here’s the worst part. I list the symptoms as side effects – as if they’re something bad. But in reality, increased hunger and drive for food is your body’s natural response to food insecurity. It’s how humans have survived and thrived. If we didn’t feel hungry when our body was underfed or didn’t get joy out eating, we’d never choose to eat (and subsequently die). So is it really a personal failing if it’s our body’s fail safe mechanism to live? 
Even if you believe weight to be an important component to health, if the path to get there is ineffective and detracts from long term health, is it really the “right” solution?

​Look at it this way. If you had the flu and were given a pill that would work for 6-12 months but then leave you sicker than when you started, would you take it? 

What IS within my control?

I feel a lot of pressure to help people lose weight – to achieve that magical, mythical number. The start of any weight loss journey is full of joy and hope (at least for a few weeks / days / hours). And I really want to give that to people. But that joy quickly turns to shame and blame. I also recognize society gives a lot of praise to certain bodies. I want to make people happy. But it’s more important to me to support people’s health long term. 

I’m not anti health. I’m not anti weight. I’m anti weight loss methods. I firmly believe in the value of healthy living but I also don’t think it’s a one size fits all approach. Health is achieved when someone is living in concert with their physical, mental, and emotional selves. Weight loss methods are typically about ignoring your physical and emotional cues and punishing yourself when you do listen. Additionally, they often ignore core components of health such as mental health, rest, and connection to others. 

Often when people are living in accordance with their unique needs, they’re happier and healthier and weight settled to whatever they are genetically designed to be.

What can I expect from sessions?

Outcomes and goal vary person to person. But in general, here are some of the ways I’ve helped people over the years:
discover hunger / fullness cues

Explore biological vs non-biological hungers

Stop obsessing over food

Understand food science vs media claims

Eat with confidence in social settings while not neglecting health

Understand what it is and how it feels to eat what truly “works” 

Lower blood sugar

Lower blood pressure

Lower cholesterol

Improve constipation, diarrhea, and bloating
Improve athletic performance

​Feel energized

Find rewards in movement

Sleep better

Improve connections to others

Make food preparation easy

Make food planning easy

Reduce food “battles” with kids

Expand “picky eater” safe foods

​Manage side effects from chemotherapy

​Navigate food allergies

Identify personal health values

You can still work on your health without making weight the goal. I find clients have the best health outcomes when they look at their life holistically. They stop focusing on achieving a certain weight and instead focus on truly living well and finding harmony with your food. That means..
Eat sufficient food to nourish your body, mind, and soul. Find a balance between giving your body the nutrients it needs as well as the joyful foods that satisfy your humanity leaving you full and satisfied. 

Move consistently in the amount and type that works for you – to keep your heart challenged and your muscles strong. For some that’s the challenge of an Ironman and others it’s a regular walk around the block with the dog. Stay true to you. 

Give attention to your mental health. Seek support and work through tough issues. Otherwise food issues become a tool to distract you from your own past / present / future mind. 

Get adequate physical and emotional rest. Find a work / life balance that gives space for the other areas in this list (note – this assumes a level of financial security…ahem). Inadequate rest leaves one seeking food for comfort and energy. 

​Connect with others in meaningful ways. Humans are not meant to live in isolation. When we connect with others, we feel better physically and emotionally. Lack of connection typically leads to food seeking behaviors. Both eating and loving trigger oxytocin in the brain aka “the love hormone.” ​
These are the core elements of humanity. When these are balanced, it’s amazing how easily everything falls into  place. But none of these elements live in isolation. Tipping the balance in favor of one over the over upsets the scale and leaves you floundering. 
Not sure where to begin? That’s why providers like me exist – to help you sort through it all and find your way. 

Stay nourished friends!