Is there a relationship between negative body image and Instagram use?

social media bad body image

Instagram and negative body image

Is there a relationship between negative body image and Instagram use?

Over the years, social media usage has taken off massively. It took Facebook just three years to grow to a 50-million user base, and many are aware that this tech giant now owns other big names in the social media world, including WhatsApp and Instagram. 

Whilst these apps are intended to link us with our individual networks of friends and family, they may also inspire new connections, introduce us to thought-leaders and ‘influencers,’ and even spread subconscious messages and standards, particularly when it comes to beauty and health.

However, there is still much controversy about the benefits (or threats) of using social media regarding body image, dieting and physical activity.

You may have previously read our blog on body image and social media use. This article will cover body image impacts, focusing specifically on Instagram.

Fitness and diet influencers on Instagram have been criticised for sharing misinformation about nutrition or triggering those with histories of an eating disorder, reinforcing destructive eating patterns in those most vulnerable. This impact on body image can lead to low self-esteem, depression, and anxiety – negatively affecting the user’s mental health.

Subconsciously, Instagram may be putting out messages on how society should eat, look, and dress, but this isn’t always representative of different sizes, ethnicities, and cultures. It arguably has reinforced unrealistic beauty standards. Little regulation exists on Instagram, meaning that airbrushed and photoshopped bodies and faces are often the norms, and little is done to control or avoid this. 

Survey-based research has indicated that higher Instagram usage when following health food accounts is associated with a greater tendency towards orthorexia nervosa. (1)

Influencer anecdotes of ‘how cutting out dairy and gluten cleared my skin’ and ‘what I eat in a day’ posts can be easily misleading and lead healthy audiences to restrict eating and eliminate food groups, often with no guidance from a healthcare professional. Not only could this harm body image perceptions of ourselves, but it can be dangerous from a physical health perspective, too. 

How does Instagram affect body image negatively?

A 2021 review comparing social media platforms and body image impacts found that more visual platforms, i.e. Instagram, were more dysfunctional for body image than text-based ones such as Facebook and Twitter. Positive comments and reactions (likes) intensified these negative consequences. Disclaimer captions and ‘fitspiration’ content did not show any positive effects on body image. (2)

A 2017 questionnaire on 259 women aged 18 – 29 years, measured Instagram and Facebook use with body image outcomes. It was found that appearance-focused use of these apps – engaging in photo activities on Facebook and appearance-focused Instagram accounts were most associated with thin-ideal internalisation, body surveillance and a drive for thinness. Neutral accounts, however, were not associated with any negative body image outcomes. (3)

A 2018 study measured the effects on body image when viewing ‘highly-liked’ Instagram posts of thin-ideal or average bodies. The cohort of 220 female undergraduate students was seen to have a greater body and facial dissatisfaction when looking at the thin-ideal images compared to the average. (4)

A further study on 138 female undergraduates showed either celebrity, attractive ‘peer’, or travel images found that exposure to celebrity and peer photos increased body dissatisfaction in contrast to the travel images. This concluded that exposure to images of attractive celebrities or peers could be detrimental to women’s body image. (5)

When focusing on the effect of captions, two studies showed that when comparing photos with either no caption, a body-positive caption, or a disclaimer caption, all three may increase body dissatisfaction and decrease body appreciation equally. 

No significant effect was found regarding the presence of captions and their content – implying that captions do not serve to improve women’s body image or mitigate any negative impacts caused by viewing these photos. Both studies, therefore, concluded that on social media, visual imagery remains the most potent contributor to body image effects than any accompanying words. (6,7)

Many of us may also be able to relate to increased phone usage during the COVID-19 pandemic and the various lockdowns we may have had to endure. A questionnaire on 2601 Spanish women aged 14 – 35 years showed that this significant increase in social media usage was particularly harmful to women following appearance-focused Instagram accounts – correlated with greater body dissatisfaction and a drive for thinness. (8)

What role does Instagram play in the way women see their bodies?

Women have often been the focus of these studies; however, body image impacts from social media aren’t all limited to them, either. With increasing pressures for males to stay ‘on trend’ with a lean, muscular body, no one is exempt from the unrealistic appearance pressures of today’s society. 

A study that quantitatively analysed 1,000 posts from male Instagram accounts showed that high levels of muscularity and leanness posts attracted significantly more likes and comments. However, posts were more related to training to be healthier rather than appearance-related (training to look attractive), and dietary behaviour was less focused on the physical activity itself. (9)

Although this sounds more promising and ‘health focused’, it is potentially still harmful to men’s body image and continues to set an unrealistic standard on how men should look, behave and present themselves in the world. 

What’s the verdict?

We can see that image-based social media, such as Instagram, is most negatively associated with positive body image. As discussed, the main risk factors from Instagram that may negatively impact our body image perception are heavily related to the content consumed and the duration of this. Captions and disclaimers are often overlooked and unimpactful in comparison to the image itself. 

Other factors, such as the user’s health history or overall mental health state, should, however, not be dismissed, as these could also make one more vulnerable to negative consequences of Instagram use.

And finally, are Instagram and social media truly the only ones to blame here? For years, portrayals in advertisements, media and television have abided by similarly unrealistic beauty standards, and this constant exposure may even be a catalyst to what is then posted on social media. 

Perhaps, the fact that individuals like you and I can sign up to a platform and post content that has the potential to reach millions is arguably more ‘realistic’ than the entertainment sector, over which the general public has little to no control. But, of course, this is still dependent on the content posted and how authentic and representative it is. 

Ways to address the issue of negative body image online and off

Of course, the obvious thing to say here would be out of sight, out of mind.

However, we know the importance of apps like these in many people’s lives, and so instead it can help to learn to work with the app in the most mutually beneficial way.

These are our top tips when using Instagram to protect your wellbeing:

  • Manage your time spent on the app, setting a limit on your phone and sticking to this.
  • Limit your use of the ‘like.’ Button. Research shows that greater investment in Instagram likes can be associated with more appearance comparison and facial dissatisfaction. (4)
  • Unfollow accounts that make you feel negatively about yourself. They’re not paying rent in your head – so don’t allow them to take up that space for free!
  • Follow fewer accounts of ‘strangers’ and people you don’t know, and more of the people you do know. Studies show this can positively impact our mental health, reducing potential depressive symptoms associated with high Instagram use. (10)
  • Follow positive role models who have a healthy relationship with their bodies – check out these six body liberation and self-care activists we think you should check out!
  • Follow accounts that genuinely make you passionate about what you enjoy or are interested in. There are so many great non-diet related Instagram accounts out there: puppies or other animals, travel inspiration, news updates, educational – such as language learning, and so much more!
  • Be more mindful of consumption. It’s easy to tell ourselves we will quit social media, only to find ourselves on it a moment’s later – and that’s okay! Instead, why not consume more mindfully? When something makes you feel uneasy or vulnerable, try to realise this and perhaps even journal or reflect on your experience—strengthening these connection and awareness within yourself will enable you to better know your triggers and how to avoid them or know that they are not always worth ruminating over. 
  • Get out in the real world. Remember the days when life was more than a bunch of screens and shiny objects? Why not pick up a hobby or activity you have been curious about and use the opportunity to make friends and live in the moment. It can be so refreshing to switch off from socials for an afternoon or evening; we promise you won’t regret it!

We hope you enjoyed this article. We know you are making incredible and continuing progress on your healing journey. Stay focused and keep showing up for yourself every day. You are worth it.

Priya Chotai, BSc, ANutr  

EHL Team x 

References

Turner PG, Lefevre CE. Instagram use is linked to increased symptoms of orthorexia nervosa. Eat Weight Disord. 2017 Jun;22(2):277-284. doi: 10.1007/s40519-017-0364-2. Epub 2017 Mar 1. PMID: 28251592; PMCID: PMC5440477.

Vandenbosch L, Fardouly J, Tiggemann M. Social media and body image: Recent trends and future directions. Curr Opin Psychol. 2021 Dec 14;45:101289. doi: 10.1016/j.copsyc.2021.12.002. Epub ahead of print. PMID: 35030460.

Cohen R, Newton-John T, Slater A. The relationship between Facebook and Instagram appearance-focused activities and body image concerns in young women. Body Image. 2017 Dec;23:183-187. doi: 10.1016/j.bodyim.2017.10.002. Epub 2017 Oct 19. PMID: 29055773.

Tiggemann M, Hayden S, Brown Z, Veldhuis J. The effect of Instagram “likes” on women’s social comparison and body dissatisfaction. Body Image. 2018 Sep;26:90-97. doi: 10.1016/j.bodyim.2018.07.002. Epub 2018 Jul 21. PMID: 30036748.

Brown Z, Tiggemann M. Attractive celebrity and peer images on Instagram: Effect on women’s mood and body image. Body Image. 2016 Dec;19:37-43. doi: 10.1016/j.bodyim.2016.08.007. Epub 2016 Sep 3. PMID: 27598763.

Brown Z, Tiggemann M. A picture is worth a thousand words: The effect of viewing celebrity Instagram images with disclaimer and body positive captions on women’s body image. Body Image. 2020 Jun;33:190-198. doi: 10.1016/j.bodyim.2020.03.003. Epub 2020 Apr 11. PMID: 32289571.

Tiggemann M, Anderberg I, Brown Z. #Loveyourbody: The effect of body positive Instagram captions on women’s body image. Body Image. 2020 Jun;33:129-136. doi: 10.1016/j.bodyim.2020.02.015. Epub 2020 Mar 6. PMID: 32151992.

Vall-Roqué H, Andrés A, Saldaña C. The impact of COVID-19 lockdown on social network sites use, body image disturbances and self-esteem among adolescent and young women. Prog Neuropsychopharmacol Biol Psychiatry. 2021 Aug 30;110:110293. doi: 10.1016/j.pnpbp.2021.110293. Epub 2021 Mar 2. PMID: 33662532; PMCID: PMC8569938.

Gültzow T, Guidry JPD, Schneider F, Hoving C. Male Body Image Portrayals on Instagram. Cyberpsychol Behav Soc Netw. 2020 May;23(5):281-289. doi: 10.1089/cyber.2019.0368. Epub 2020 Apr 15. PMID: 32286866.

Lup K, Trub L, Rosenthal L. Instagram #instasad?: Exploring associations among Instagram use, depressive symptoms, negative social comparison, and strangers followed. Cyberpsychol Behav Soc Netw. 2015 May;18(5):247-52. doi: 10.1089/cyber.2014.0560. PMID: 25965859.

What is disordered eating and what are the key warning signs?

disordered eating warning signs

What leads to disordered eating and how to spot it 

 

Eating disorders are a key concern in the modern world, with an estimated 1.25 million people in the United Kingdom living with an eating disorder1. But what if you’re in the middle of the eating behaviour spectrum – not experiencing a healthy relationship with food and your body, but not at the point of a diagnosable eating disorder? This is where disordered eating may come in.

We have previously written about the distinction between disordered eating and eating disorders in a previous post which details the two definitions. The main distinction to make here is that disordered eating does not yet have a clinical definition and is rather a group of behaviours that can be included under the umbrella term.

It is difficult to estimate how many people currently experience disordered eating, although it is becoming seen as a “normal’ part of many people’s lives to experience its symptoms.

Have you ever felt guilty or anxious when it comes to food to the point that you’re dieting often, setting yourself food rules and/or tying your self-worth to your body shape/weight?

Today’s blog post explains what disordered eating is, the causes and relevant consequences, and how you can get help to heal your relationship with food.

 

What causes disordered eating?

Disordered eating can be caused by the feeling that our body is inadequate. This causes us to embark on a diet and pursue weight loss as an ‘easy fix’ to liking our bodies. Food restriction is common in dieting, leaving us feeling unsatisfied and unfulfilled. When we inevitably come off the diet and reintroduce ‘banned foods’, we may experience guilt or shame for breaking food rules imposed by the diet.

These feelings contribute to the initial feelings of inadequacy that led to the diet to begin with, and soon we will try a new diet or mechanism to deal with these feelings – mechanisms that can be seen as disordered.  

This diet cycle as it is known feeds into disordered eating and has been around for a long time. Diet culture can be traced back to Ancient Greek society, so if you have found yourself sucked into the world of quick fixes and #bodygoals you are the latest in a long line. And the Ancient Greeks didn’t have social media!

There is a sociocultural model of disordered eating which states that when we internalise the ‘thin ideal’ we compare and become dissatisfied with our body, inevitably leading to disordered eating.

Saunders and Eaton noted that whether you’re using social media for work or actively looking for dieting / body image posts you are likely to encounter things that will engage with this model, especially if you spend more time on social media. Those who use social media to post updates relating to their image, exercise, food etc. are more likely to engage with posts that do the same2.

In the last few years, the COVID-19 pandemic has also contributed to the increase in disordered eating.

Increased stress, financial worries and abrupt changes in our lives and their schedules have all contributed to this increase in disordered eating, with some individuals losing their appetite and others “eating to cope”.

In a study of young adults there was a marked increase in eating disorder symptoms with one individual commenting that not gaining weight was extremely important to them during the pandemic and led to them restricting and trying a new diet, another commented that COVID-19 stress led to reduced appetite and not eating4. If you’ve found your relationship with food changing in the last few years know that this is common and has been experienced by many individuals.

There may be many reasons someone develops disordered eating behaviours, and just like eating disorders, those affected can be of any race, age and gender. If you or someone you know is experiencing disordered eating, know you are not alone, and it is not a conscious choice you have made.

 

Why are disordered eating habits dangerous?

A study in 2017 found that disordered eating in young adults can lead to long term health consequences, both in terms of physical health and psychological health, both of which can greatly affect your quality of life2.

Experiencing disordered eating can be stressful psychologically, but it can also act as a predictor of future psychological distress and any ensuing physical illness.

Physically, disordered eating often includes deprivation and taking away key food components from your diet. This has the potential to lead to nutrient deficiencies as well as fatigue, headaches, and gastrointestinal problems. Physical symptoms of disordered eating increase with the scale of disorder and vary according to whether the individual is restricting, binging or purging.

Disordered eating is also a risk factor for developing an eating disorder, especially if behaviours such as purging, or binging are present. Whilst disordered eating habits aren’t immediately life-threatening, eating disorders such as Bulimia Nervosa and Anorexia Nervosa absolutely can be, and are much more difficult to deal with once they manifest. The earlier someone can access help and start recovering from such behaviours, the greater their chances of full recovery.

 

How to identify disordered eating

Disordered eating is a spectrum as opposed to one disorder. Whilst Bulimia Nervosa and Anorexia Nervosa have quite narrow criteria for diagnosis, many behaviours fall under the disordered eating umbrella. Some examples of disordered eating behaviours include a strict approach to food and eating with a focus on dieting, fasting, or detoxing – sometimes restriction or binge eating can also occur. Compensating for calories eaten through exercise or behaviours such as vomiting or laxative use can also be considered a disordered eating behaviour.

A preoccupation with food and body image are also indicators of disordered eating. Much of the recent research focus is on the mental health aspect of disordered eating, with some professionals classifying disordered eating as a mental health condition. If you’re experiencing symptoms of anxiety or depression around food this may mean you’re experiencing disordered eating. Making a note of how you’re feeling around food such as a mood and food journal can be a useful self-monitoring tool to identify disordered thoughts around food.

 

How to get help with disordered eating

If you are experiencing disordered eating know that you’re not alone, disordered eating has been on the rise since 19985 and it is estimated that 1.25 and 3.5 million people in the UK may be affected by an eating disorder6 – not including those that do not meet the clinical threshold for diagnosis. Any of the symptoms of disordered eating can majorly affect your quality of life and it may be time to seek support to help your relationship with food and your body.

It can be easy to think that as these behaviours aren’t classed as an eating disorder you don’t need help, but you are worthy of support. The most important thing is that you seek support from a practiced health professional. At Embody Health London our team of dietitians specialise in helping people restore their relationship with food and normalise their eating habits.

You can contact us at [email protected] to request a free enquiry call to chat about how we can help you to improve your relationship with food and your body.

 

Kacie Shoulders, ANutr

Team EHL

 

References

  1. Beat Eating Disorders, Statistics for Journalists. Available: https://www.beateatingdisorders.org.uk/media-centre/eating-disorder-statistics/
  2. Kärkkäinen,U et al 2017, Do Disordered Eating Behaviours Have Long-term Health-related Consequences?, European Eating Disorders Review, 26(1)
  3. Saunders and Eaton 2018, Snaps, Selfies, and Shares: How Three Popular Social Media Platforms Contribute to the Sociocultural Model of Disordered Eating Among Young Women, Cyberpsychology, Behaviour and Social Networking, 21(6)
  4. Simone et al 2021, Disordered eating in a population-based sample of young adults during the COVID-19 outbreak, International Journal of Eating Disorders, 54(7)
  5. Mitchison et al 2012, Time Trends in Population Prevalence of Eating Disorder Behaviors and Their Relationship to Quality of Life, PLoS One, 7(11)
  6. Priory Group, Eating Disorder Statistics, Available: https://www.priorygroup.com/eating-disorders/eating-disorder-statistics

 

5 tips for managing emotional eating

manage emotional eating

When emotional eating becomes your main way to cope

 

Do you find yourself eating more than you intended to when you’re feeling emotional? If so, you’re not alone. Emotional eating refers to eating in response to environment or emotional cues as opposed to your internal hunger and fullness cues.

Many people turn to food for comfort, especially during difficult times.

Turning to food for comfort is not a bad thing- it’s a very normal thing to do.

We tend to associate emotional eating with negative emotions like stress or sadness, but it can be driven by positive emotions too, such as a childhood memory, nostalgia, or positive celebrations. Emotional eating is not a problem inherently, but it can become unhelpful if it is your only coping strategy.

In this blog post, we will discuss five tips for managing emotional eating.

 

Identifying Your Personal Reasons for Emotional Eating

A lot of the time when we emotionally eat, it can be to numb or suppress a feeling, so it can be hard to identify what it is you’re experiencing when your automatic reaction is to emotionally eat.

The next time you find yourself eating when you’re not hungry, try to identify the emotion you’re feeling or reflect on the experience afterwards to identify what lead up to that moment. This could be boredom, stress, anxiety, loneliness, sadness, or anger.

Once you know what this trigger is, you can start to implement alternative strategies to help you to deal with this emotion.

 

Find Healthy Ways to Deal with Negative Emotions Instead of Turning to Food

If you struggle with emotional eating, it is important to diversify your coping strategies for dealing with these emotions. Managing your emotions in a healthy way can help to break the habit of emotional eating and improve your relationship with food and with yourself.

This might look like taking up a new activity or trying some exercise, journaling, or speaking to family and friends.

For example, if feeling lonely leads you to emotionally eat, you could call or meet a friend instead of seeking comfort through food. Similarly, if you find that stress leads you to emotionally eat, you might find that yoga helps you to relax.

 

Be Mindful of the Foods You’re Eating and How They Make You Feel

The idea of ‘comfort’ foods might make you think of foods that remind you of your childhood like your Nanas lasagne or Mums cottage pie, or foods which make you feel good, like chocolate or ice-cream. When you’re feeling stressed or anxious, it’s normal to crave ‘a hug in a bowl’, and typically we turn to carbohydrate rich foods.

Carbohydrates help our brain to produce serotonin, our happy hormone, so it makes sense that we reach for carbohydrate-dense foods like pasta or pie for comfort, or sweet foods like cookies and chocolates for a mood boost.

Other foods have mood boosting properties too, such as foods rich in omega 3, like salmon, seeds and nuts, and foods containing flavonoids, which have been shown to promote brain health (1), such as dark chocolate.

Food rich in B vitamins help to support the release of serotonin. Low levels have been linked to mood disorders, such as depression (2), so foods like meat and fish, beans and pulses, oats, eggs, yogurt, avocados, and bananas are great to include within the diet.

When you emotionally eat, you can overeat, as you are not eating in response to your hunger or fullness levels in the moment. This can result in feeling quite sluggish or bloated afterwards, rather than energised. This can further contribute to the cycle of emotional eating because you may feel low within yourself or experience guilt for eating when you weren’t hungry.

There is never a need to feel guilt for eating, regardless of whether you were hungry or not, and having these beliefs can lead to poor self-esteem and thus sustain the cycle of emotional eating. If this sounds like you, try to identify the types of food you tend to turn to for comfort or to pick you up, as you might find that you have certain ‘rules’ around these foods.

Having food rules can lead to emotionally eating too because food becomes moralised. For example, because you think cake is a ‘bad food’, you may feel like you are ‘bad’ for eating a slice of cake, and this can cause you to turn to food for comfort later in the day as you feel low and ashamed.

 

Avoid Eating When You’re Feeling Stressed, Anxious, or Bored

Eating when you’re feeling stressed, anxious, or bored can lead to mindless eating. Instead of eating when you’re not hungry, try to find other ways to deal with your emotions or something that can serve as a distraction. This might include getting out of the environment that is causing the urge to turn to food, exploring some relaxation techniques, or talking to a friend or therapist.

Ensure that you are getting enough sleep too, as this plays a vital role in our ability to manage our emotions and regulate our appetites. When we’re tired, we’re more likely to overeat and reach for more high-sugar foods.

 

Seek Professional Help if Emotional Eating is Causing Serious Problems in Your Life

If you feel really stuck in a rut with emotional eating and find it is something you do regularly, then it is time to seek professional help. This can include talking to a therapist or speaking with a dietitian. Professional help can provide you with the tools you need to manage your emotions in a constructive way and overcome emotional eating.

If you or someone you know struggles with emotional eating, we are here for you! Book your free discovery call to see how one of our compassionate dietitians can support you on your way to food freedom.

 

Elle, R.D, BSc, MSc

Team EHL x

 

1.Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: a systematic review. Nutrition reviews, 71(10), 665–681. https://doi.org/10.1111/nure.12065

2.Kaplan, B. J., Crawford, S. G., Field, C. J., & Simpson, J. S. (2007). Vitamins, minerals, and mood. Psychological bulletin, 133(5), 747–760. https://doi.org/10.1037/0033-2909.133.5.747

How to manage Ramadan with an eating disorder

ramadan eating disorder recovery

Eating disorder recovery: To fast or not to fast?

Throughout the month of Ramadan, Muslims fast as a reminder of the human duty to help those in need. This entails not eating or drinking anything, including water, from dawn to sunset.

Ramadan can be considered the utmost expression of religious dedication for many Muslims. However, for those struggling with a past or present eating disorder it can be a triggering and even harmful period.

As Ramadan is approaching, in this article we will explain how you can cope during this time, whether you choose to fast or not, as ultimately, it is up to YOU and we hope to facilitate empowered choices.

 

How Can Ramadan affect my Eating Disorder?

Validating fasting for religious purposes can be an opportunity for your eating disorder to obscure your food restriction with the veil of devotion to Islam. Even if you are medically cleared to participate in Ramadan, the fasting practice can still make you poorly.

 

Ask yourself, “Who am I fasting for,
Allah, or my eating disorder?”

 

Fasting can strengthen your eating disorder voice, put a strain on your improvements, or even elicit a relapse. For example, if you are prone to overeating, there are chances you will overindulge at Sehri or Iftar, which can make you feel distressed and uncomfortable. On the other hand, if you engage in restrictive eating behaviours, fasting can be damaging to your recovery and health.

 

To Fast or not to fast?

For all believers, fasting during Ramadan can be an extremely challenging practice not only physically, but mentally too. Even though it is one of the five pillars of Islam, there are exceptions to Ramadan as per the Surat-Baqarah of the Quran1. Allah ‘does not intent hardship’ for those who are ill, as it would be detrimental to their health.

 

Like any other illness, withholding nutrition
and hydration can be harmful to eating disorder recovery.

 

It’s painfully true that for some people, eating disorders and other mental health conditions do not fall under the category of “illness”. We want to remind you that your eating disorder, visible or not, IS AN ILLNESS. You have valid reasons to not abstain from food and drink and suffer in silence this time of the year.

Remember, not taking part is NOT a weakness in faith, and you shouldn’t feel guilt or shame for not fasting.

 

After all, religion shouldn’t stand
in the way of treatment, it should aid it.

 

What else can I do instead of fasting to participate in Ramadan?

Ramadan is so much more than fasting. True spirituality always comes from within. If you are not fasting, you can focus on other ways to participate that have nothing to do with when or how you feed yourself.

 

I am NOT fasting during Ramadan; how else can I participate?

  1. Recite Quran
    • ‘Feed’ less fortunate people, cook for someone who is sick (even yourself) or donate food to charity.
  2. Focus on good deeds within your community
    • Offer used clothes to charity, volunteer, teach, foster animals, pay a visit to a nursing home, hold the door for people behind you, tip generously or babysit.
  3. Use this as an opportunity for self-reflection, growth, and discovery
    • Avoid bad behaviour, apologise to an old friend, help those in need.

 

If I am choosing to fast during Ramadan; how can I help keep myself safe?

  1. Be mindful of your triggers. List them all down and formulate a plan of how to avoid them but also what to do if they come up.
  2. Create a plan with a Dietitian or a family member.
  3. Do not skip Sehri or Iftar to reduce risk of bingeing and/ or purging.
  4. For your non-fasting period, have meals regularly. You can start with a starter, then have a main meal, and finish off with a pudding and/ or snack later.
  5. Have balanced meals including carbohydrates, protein, fat, fruit, and vegetables.
  6. Aim to eat complex carbohydrates (whole wheat bread, pasta, brown rice) that will keep you fuelled for longer.
  7. Pace your water intake slowly after your meals so you don’t feel overly full.


Where can I find additional support during Ramadan if I have an eating disorder? 

Websites

  1. https://waragainsteatingdisorder.com/
  2. https://naseeha.org
  3. https://myh.org.uk
  4. https://www.meeda.me

Instagram accounts

  1. @islamandeatingdisorders
  2. @1866naseeha
  3. @muslimyouthhelpline
  4. @meedassociation
  5. @muslims_eds

Be kind and compassionate towards yourself. You are not the only one with this struggle and internal conflict. You do not need to fast because of family or peer pressure, and do not let anyone question your faith. You are no less Muslim than someone who decides to observe Ramadan. If you choose not to fast, you are making the right choice for yourself. Remember, Allah does not want to make things difficult for you.

Do not be afraid to ask for support and speak up. Whether this is professional help or speaking with a community that shares the same interests and struggles.

Dimitra Theodoraki, BSc, RD

Team EHL x

Reference

 https://corpus.quran.com/translation.jsp?chapter=2&verse=185

Why weight gain happens during menopause and tips to help avoid it

menopause weight gain non diet

Menopause Weight Gain: Is It Inevitable?

 

Menopause is a natural part of aging, and typically occurs between the ages of 45 to 55. However, we are humans, not robots, and it can occur outside of this age range for many women too, with early-onset menopause happening before age 40 and late-onset menopause happening after age 60.

People with a uterus often notice changes in their bodies such as hot flushes, sleep disturbances, mood swings, vaginal dryness, and a decreased libido. Weight gain is also quite common during this period. All these changes can make menopause a difficult experience and understandably lead you to feeling uncomfortable within your body.

When folks start menstruating, and throughout child-bearing age, they tend to store fat around their hips and thighs as subcutaneous fat, which doesn’t increase the risk of disease as much as visceral fat, which is the fat that builds up around internal organs. However, during menopause, low oestrogen levels can promote fat storage around the stomach areas in the form of visceral fat, which is linked to various health conditions, such as diabetes and cardiovascular disease (Abildgaard et al., 2021; Mauvaise-Jarvis et al., 2013).

To prevent weight gain, it is important to know the root cause of it. This article will discuss menopause and weight gain, how it might affect you, and what you can do about it from a non-diet approach.

 

Why does weight gain happen during menopause?

Weight gain is caused when the calories consumed through food exceeds the calories being burned by our body through basic functions and activity. However, we know that it is not always that simple as our hormones, health status and so many other factors play a massive role too.

Weight gain during menopause is multi-factorial, meaning it is not attributed to one thing but a combination of changes. Hormone imbalances and sleep disturbances can lead to poor nutrition intake, lack of exercise or a change in lifestyle habits such as drinking more alcohol or being more sedentary, and these factors can contribute to weight gain during this period.

 

How does menopause lead to weight gain?

  1. Reduced caloric needs:

Our reproductive system requires energy to function, which is why in severe calorie deficits, women may lose their period and their fertility can be affected as the body shuts down this system to conserve energy.

With this system shutting off during menopause, you may naturally require less energy, and therefore you may notice some weight gain during menopause if your intake remains the same.

  1. Hormonal changes:

Menopause is associated with significant drops in oestrogen levels, which can affect body fat distribution, but also lead to water retention and bloating, which may look like weight gain.

There is also an increase in cortisol levels, which is ‘the stress hormone’, and this encourages the body to store fat as opposed to using it. This can be increased due to mental stress, but also physical stress such as lack of sleep and not eating enough (Nedeltcheva & Scheer, 2014).

  1. Reduced activity levels:

Sleep disturbances are common during menopause, and this may lead to tiredness throughout the day, which might make you feel less like exercising. Exercise and general activity increase calorie output, and if your intake is higher than your output, it can result in weight gain.

  1. Changes in nutrition:

Due to a lack of sleep, or changes in hormone levels, you may find that you are eating more food to give you a sense of energy or pleasure. Various studies have concluded that people who do not get enough sleep are more likely to have a higher calorie intake without an increase in energy output (Grander et al., 2014).

 

Tips to help fight menopausal weight gain

  1. Rest and respect your body

Sleep deprivation is a common cause of weight gain (Wu et al., 2014).  When you are tired, you may find that you reach for more fast-acting carbohydrates, which give you instant energy, but this energy is not sustained, so it means you seek more food to feel energised. This is an example of how sleep can lead to eating more, and thus lead to weight gain.

If you don’t get enough sleep, cortisol levels increase, which makes the body resistant to weight loss. Lack of sleep can also lead to decreased energy output due to lack of exercise.  

 

You can try to improve sleep by improving your sleep hygiene or pre-bed routine. This might look like creating a sleeping environment that is conducive to sleep i.e., dimmed lighting, cool room, clean bed sheets, or implementing some strategies to help you wind down such as putting away your phone an hour before going to bed, doing some meditation, reading a book, or having a bath.

It can be difficult to accept the decline in energy and changes in your body during menopause, and you may find having a lack of energy frustrating. Fighting against your body will not get you the results you desire, so instead of increasing your levels of cortisol more by perhaps exercising when you’re tired, try to listen to what your body needs a bit more and be gentle during this adaption i.e., perhaps try a gentle walk if you didn’t sleep well or try some other low-intensity form of movement such as yoga.

  1. Focus on gentle nutrition

Weight gain may feel uncomfortable, and you may feel compelled to restrict your intake or to go on a diet. Menopause aside, we know that crash diets can lead to weight gain in the long run due to the increased likelihood to overeat when the diet ends, and the effects of dieting on the body’s natural hunger and fullness cues.

Prioritising a balanced diet can help to keep blood sugar and energy levels balanced, which can mean you are less likely to overeat or to rely on processed food for energy. Ensure that you include foods you enjoy regularly, so that you don’t feel restricted and crave them, as this can lead to binging or overeating when you are next presented with that food.

Choosing carbohydrates which are rich in fibre can help to keep us to feel fuller for longer. Fibre-rich carbohydrates, such as whole grains, legumes and fruits and vegetables, release energy slowly, keeping us energised for longer and our blood sugar levels stable; to minimise urgent cravings.

Eating plenty of protein and including some dietary fat can help keep you satiated and provide essential nutrients to nourish your body.

  1. Manage stress levels effectively

As mentioned above, cortisol increases when we feel stressed. By actively trying to reduce or manage stress better, you can reduce the likelihood of weight gain due to stress.

Also, eating is a common coping mechanism for stress, and whilst it is not necessarily a bad thing to eat when stressed, it can become an issue if it is your only coping mechanism.

If you experience high levels of stress in your work or personal life, it’s important to recognise how this may be negatively impacting your relationship with food. Our top tips are to set healthy boundaries, schedule breaks in your day and make it a priority to include activities you love. Mindful movement can be useful to help you to get out of your head and into your body. Check in with yourself, practice a gentle yoga flow or challenge yourself to go for a walk without anything in your ears. Take a breath and reconnect with nature.

If you feel as though you are struggling with the changes during menopause and it is having a detrimental effect on your relationship with food and your body, book your free discovery call with us and it will be our pleasure to guide you on this journey.

 

Elle, R.D, BSc, MSc

Team EHL x

 

References

  1. Abildgaard, J., Ploug, T., Al-Saoudi, E. et al.Changes in abdominal subcutaneous adipose tissue phenotype following menopause is associated with increased visceral fat mass. Sci Rep 11, 14750 (2021). https://doi.org/10.1038/s41598-021-94189-2
  2. Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2014). Sleep symptoms associated with intake of specific dietary nutrients. Journal of sleep research, 23(1), 22–34. https://doi.org/10.1111/jsr.12084
  3. Mauvais-Jarvis, F., Clegg, D. J., & Hevener, A. L. (2013). The role of estrogens in control of energy balance and glucose homeostasis. Endocrine reviews, 34(3), 309–338. https://doi.org/10.1210/er.2012-1055
  4. Nedeltcheva, A. V., & Scheer, F. A. (2014). Metabolic effects of sleep disruption, links to obesity and diabetes. Current opinion in endocrinology, diabetes, and obesity, 21(4), 293–298. https://doi.org/10.1097/MED.0000000000000082
  5. Wu, Y., Zhai, L., & Zhang, D. (2014). Sleep duration and obesity among adults: a meta-analysis of prospective studies. Sleep medicine, 15(12), 1456–1462. https://doi.org/10.1016/j.sleep.2014.07.018

 

 

Four tips to get back on track after a binge

binge eating tips

So you binged… now what? Post-binge strategies

 

When living with an eating disorder or whilst in recovery from one, binge eating can be something that may happen at an impulse. Although binge eating is a normal part of recovery, it may throw us off our path, sometimes drastically.

This may cause your self-confidence and stamina to fall, even with the best of intentions and ‘willpower’.

There is nothing more frustrating than feeling further away from your recovery goals, which is why we bring you this article: top tips to help you stay on track after a binge-eating episode. Read on for more!

 

ONE: Practice self-compassion and start afresh

The urge to binge might be a signal that you are feeling physically or emotionally hungry, lonely, bored, or it may be a signal that you are seeking comfort, soothing, connection and stimulation. These ‘symptoms’ point to how you are really feeling and this feedback from the body can be acknowledged in a compassionate way.

It can be incredibly valuable to remind ourselves that every day is a new start and not to pressure ourselves if things don’t go to ‘plan’ early on in our day – feeling like we have already failed after a minor slip-up. The symptoms of binge eating are often coded with deep meaning, and if we can meet ourselves with curiosity and compassion, we can begin the journey back home to our true self.

However, it’s important not to beat ourselves up when we face obstacles in recovery. The post-binge period can bring about challenging and destructive feelings – of shame, guilt, failure, and hopelessness. We may feel anger within ourselves, as though we can’t get anything right – a perfectly human response that many of us can probably relate to. 

Instead of this fixed mindset, how can we meet ourselves with tenderness, kindness, and compassion? Binge eating happens and that’s ok. 

Holding and committing to the unconditional effort to try, and try again, and show up for your mind and body daily is what holds the most value on your recovery journey.

 

TWO: Enjoy some gentle movement or dedicate time to a hobby or interest

Whilst we may feel guilty for bingeing and want to combat any excess food consumed through exercise, it may be more beneficial and sustainable to go on a mindful walk, join a yoga session, get out in nature, or explore any gentle movement that feels good for your body.

This way, we can feel the benefits of movement without overdoing it or falling into the cycle of ‘compensating’ for our food intake. Remember – you do not need to earn your food!

Allowing yourself the unconditional permission to eat without harbouring feelings of guilt, alongside incorporating some modest activity into your day, will enable you to occupy your day with other activities and hobbies, and ultimately coming back home to your body.

 

THREE: Assess, experiment, and shift your focus towards mindful eating

Think about what might have caused your recent binge episode. Can you dare to look below the surface to identify any potential triggers or factors that led to the binge? Were you hungry or restricting yourself beforehand? Did you experience a negative encounter or event in your day? Were you feeling bored, lonely, or unpleasant?

Then, consider how hunger manifests in your body – in the stomach, in the mind, in the mouth, or anywhere else. This can be quite individual – really take the time to become mindful of these signals to increase your interoceptive awareness.

Habits begin with consistency, so do whatever you can to make it easier for you to feel more comfortable and in control around food. Do you need to eat more throughout the day? Plan in snacks between meals? Create a pleasant and calm eating environment? Again, this varies between individuals and so putting in the time you need to assess what that might look like is recommended.  

 

FOUR: Ask for help when you feel you need it 

One of the bravest things we can do in times of living with an eating disorder is to reach out to the people closest to us, be vulnerable and let them know we are struggling. 

Whether this is through friends, family, support groups or even a healthcare professional, it’s important to speak up when intrusive thoughts about food and your body creep in.

A meal out with a close companion may be a great way to reset – a wholesome catch up with food in a public setting can prevent a further binge – as they most often occur in isolation. Read more in our article on how to confidently eat in restaurants for more tips with this. 

Wherever you are on your journey, remember that you inherently possess the wisdom and knowledge to recover from your eating disorder, for good. Before you continue on with your day, we want you to take a moment now to reflect on your progress so far. Baby steps still move forward.

Our evidence-based programmes and compassionate team of dietitians here at EHL will be able to help you on your recovery journey back to your true Self. Get in touch with us here to book your free discovery call to see how we could best work together. 

 

Priya Chotai, BSc, ANutr

EHL Team x

 

The role of the dietitian in eating disorder treatment

eating disorder dietitian

Dietitians are a vital part of your eating disorder care team

 

Dieting is not the sole feature of eating disorders, but it is indeed a principal one according to Fairburn’s transdiagnostic model of eating disorders. So, it comes to no surprise that dietitians would play an integral role in their treatment.

Recent clinical practice guidelines capture well the need for specialist dietetic intervention in eating disorder treatment. Dietitians are key members in the multidisciplinary team, alongside Doctors, and mental health professionals.

Dietitians are highly educated at university in human physiology, biochemistry, pharmacology, pathology and eating behaviour. Thus, dietitians are in a uniquely advantageous role, as they integrate their nutrition knowledge with counselling skills to support behavioral change. They help optimise their clients’ nutritional status whilst supporting them in healing their relationship with food and their bodies.

In this article, we will break down the various roles a dietitian has when supporting someone with an eating disorder.

 

Nutrition Rehabilitation

When a person is experiencing an eating disorder, it is very likely that they also suffer from clinically significant malnutrition. It is one of the main roles of the dietitian to identify this and help the patient bring their nutritional status back to an optimal level.  

 

A Dietitian’s Nutritional Care ‘Plan’ Steps
  1. The dietitian completes a comprehensive nutritional assessment: This includes assessing the client’s clinical status, weight history, dietary intake, eating pattern, beliefs around food, and their lifestyle.
  2. The dietitian subsequently provides a nutritional diagnosis: Identifying the severity of undernutrition, what is missing and what potential health risks exist.
  3. The dietitian develops and offer a nutritional intervention, which includes implementing gentle nutrition guidelines (not rigid rules!) personalised to each client to ensure dietary adequacy, variety, and balance (the three pillars of nutrition). Exploring the timing of meals, and gaps in nutritional knowledge or skills that hinder adequate nutrition are also addressed in this step.
  4. The dietitian monitors your progress: An ongoing evaluation process in accordance to the client’s goals and of course they work WITH you.

Dietitians do this all with being mindful of any other common comorbid conditions, such as diabetes mellitus, food allergies and intolerances, gastrointestinal conditions, and osteoporosis. They are also trained to identify those at risk of refeeding syndrome, and to produce meal plans to safely renourish.

 

Nutritional Psychoeducation

The nutrition care process has much to offer than just simply creating an energy surplus or equilibrium. Those struggling with an eating disorder may have irrational thoughts about their body and food. Dietitians work closely with the client to re-educate them on nutrition topics, myth bust and challenge any limiting beliefs around food and unhelpful behaviours.

The core topics of their discussions are on exploring food belief systems, eating patterns, nutrition misinformation, and weight stigma. They also cover themes such as self-care, body image work, which goes hand in hand with, but is not limited to, nutrition rehabilitation.

 

The Values of an Eating Disorder Dietitian

Person Centred/ Collaborative

We consider the person as a whole, taking into account their clinical background, identity, preferences, dietary patterns, priorities, past experiences, and trauma. Together with the client we focus on what’s important to their physical and mental health, and we help them set their goals. We are adaptable and set aside our agenda so that we work with the client rather than on the client. From listening their concerns, we notice patterns, and offer ideas that they will find useful to meet their goals.

Empowerment

Our greatest goal is to enable our clients to be autonomous by the end of their treatment. We teach them how to attune with their needs and be well equipped to work independently by following their wise mind and intuition.

Honesty/ Clarity

We share information that is accurate, and evidence based to help our clients cut through the noise of misleading headlines that are cluttered in the diet culture we live in.

Compassion

We show understanding and kindness toward our clients’ suffering by integrating our interpersonal skills with our nutrition expertise.

Respect

This is an integral part of our standards of proficiency of our dietetic code of practice. We employ a non-discriminatory manner, by honouring the needs and preferences of our patients, celebrating the diversity in their bodies, upholding their rights, dignity, values, and autonomy, and their central role in decisions about their health.

Social Responsibility

We are advocates in increasing the awareness of eating disorders. We are committed to resolve weight stigma, and we always strive toward a fairer, more inclusive health care.

 

If you or a loved one need support and believe you could benefit from working with a specialist dietitian, we are here for you. Book your free discovery call today to learn more about how we can help.

 

Dimitra Theodoraki, BSc, RD

EHLx

 

Resources

1) https://www.jandonline.org/action/showPdf?pii=S2212-2672%2820%2930904-7

2) https://doi.org/10.1186/s40337-020-00334-z

3) https://www.england.nhs.uk/wp-content/uploads/2019/08/aed-guidance.pdf

4) https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-020-00344-x

 

How to eat in restaurants with confidence in recovery

eat out with confidence non diet

Dining out in restaurants whilst in recovery

 

Eating out can be a big fear for those living with an eating disorder (ED). Something considered to be a fun and relaxing social occasion for many of us may cause stress and anxiety for others.

Mealtimes have been a central part of human civilisation since as far as we know. Today, going out for brunch, lunch, or dinner has become a crucial part of modern life. However, people living with an ED may find excuses to skip out on dinners, not wanting to engage in this activity for fear of losing control of their food intake.

Going out to eat again can certainly be another hurdle on our recovery journey. So, how can we overcome this and learn to enjoy meals in restaurants? Read on to find out our top four tips for minimising fear and guilt when eating at restaurants. 

 

Explore your options beforehand

You may wish to choose a familiar restaurant or food you know you will be comfortable eating. A big part of our fear around eating out may come from the lack of control over a meal and not knowing how it is prepared or what goes into it.

Nowadays, the internet enables us to search and check out any menus before, and dish descriptions allow us to know more about what has gone into each option on a menu. 

Alternatively, you can contact the restaurant ahead of time to learn more about specific dishes and inform them of any dietary requirements or amendments. This way, you can bridge the gap by having more certainty about what you’ll be eating, and over time, feel more comfortable with eating out.

Feel free to browse menus beforehand if you find it gives you more comfort; however, if a restaurant’s menu contains detailed nutritional information such as calories and macronutrients, this may be triggering, and it may be better to refrain from reading or avoid these restaurants altogether. 

 

Choose your dining companions wisely, and be open with them

When in recovery, our support network is a crucial part of the journey. Our interpersonal connections have been shown to create further neural integration and stability, boosting our emotions, attention, mood, thoughts and behaviour. (1)

Studies have found an inverse correlation between social connectedness and ED symptoms – meaning that the more socially connected we are, the fewer ED symptoms we may present. (2) This may also have implications for reducing the chance of relapse.

Be sure that the people you are eating with are compassionate, loving, approachable people who will continue to support you in this next phase of your healing – particularly in the initial phase.

Good company and conversation can be a good distraction whilst eating, and a caring friend will ensure that you are feeling comfortable during the ordering process, will avoid any judgement, and assist you in confronting any fear foods. 

Be aware of eating with people who may have a continued record of strict dieting or openly place harsh labels on foods – as this may create more fear and not be ideal when re-familiarising yourself with eating out.

Inform your diners of your feelings and reservations around going out to eat, as it may have been a long time since you last did, and they may not fully understand your situation and mindset behind avoiding them, especially if they have not been in your shoes themselves or have no other relatives who have lived with an ED.

This way, they can be aware of any triggers or give you flexibility in choosing a place and your meal without judgement. 

 

Think up some conversation topics

By this, we don’t mean you need a rehearsed script for your dinner. However, being in the company of someone else and being out of your head can be a perfect opportunity to take the focus off of food for a few hours.

Ditch the discussion on diets, calories, and food labels, and why not discuss a movie or TV show you recently watched? Perhaps you or your friend(s) picked up a new hobby this year and are keen to share? Conversation can involve anything and everything, and we guarantee you’ll be feeling calmer if the focus is not on food. 

If challenging topics come up, protect your mental health and stop to think about how much you feel like sharing – particularly if you happen to be in the company of someone who isn’t a close friend. 

For more guidance on how to navigate some difficult conversations, why not check out our two-part article on how to respond to diet talk?

Remember – it’s ok to step back and change the subject if you don’t feel comfortable. Being transparent and authentic is a true sign of strength, and your guest will be grateful for your honesty. 

 

Be patient with yourself

If you are feeling anxious about having to dress up, converse with strangers or just generally being out in public, remember that you don’t need to! Whilst going to a restaurant may be a crucial stepping step, it may not always be the right time for it. 

Trust your instinct, and if you feel like it may be more valuable to order in and enjoy foods in the comfort of your own home, then maybe that’s the right decision for you. You can always invite a friend or companion over to share it with you and watch a TV show or movie to take your mind off of things. 

Be gentle with yourself – you are taking a big step, so offering yourself kindness and compassion throughout is essential. 

We are so proud of you wherever you are in your journey, so remember to take a moment to think about how far you have come and all of the incredible things you and your body are capable of.

Keep thriving!

 

For more support on how to confidently eat in restaurants and even in the comfort of your home, our team is here to support you. Book your no-strings-attached discovery call and we would love to guide you towards food freedom!

Priya Chotai, BSc ANutr 

EHL Team x 

 

References

  1. Siegel, D. (2014). Interpersonal Connection, Self-Awareness and Well-Being: The Art and Science of Integration in the Promotion of Health. Lecture, University of California, Los Angeles (UCLA).

 

  1. Nunez N. Social Connectedness and Eating Disorder Symptomatology. Psychology. 2019;38.

 

What is diet culture and what is its impact?

the impact of diet culture

How diet culture affect physical & mental health

 

It is almost considered ‘normal’ when you hear a friend say they want to lose weight, when you see someone in the office claiming to be on a diet or when you think that you’re bad because ‘bread is bad’ … thank you diet culture!

 

What is diet culture?

Diet culture is the belief that your appearance and body shape are more important than your physical and mental health, and we will explore the implications of this belief and how you can combat it in this post.

 

How is diet culture harmful?

Diet culture presents dieting as the only way to attain satisfaction with your body, but we know that this simply isn’t the case. Diet culture also perpetuates the myth that thinness equals healthiness, which is also far from true.

Dieting can create what is referred to as ‘the diet cycle’. The diet cycle in itself is a harmful phenomenon and can lead to shame and disordered eating. With dieting, it is considered ‘normal’ to be hungry and to not honour hunger, which can mean that we notice these hunger cues less frequently. With diet culture encouraging ignoring hunger cues, eating becomes routine and regimented, and we lose our ability to eat intuitively, which means you’re always on a diet!

Diet culture focusses on weight loss, rather than health. It is fashionable to be following a new diet, or to be seen choosing low calorie options rather than what you would like to actually eat. A recent survey highlighted that 35% of people in the UK follow some sort of ‘food rules’, with ‘low or no carb’ being the most popular (Statistic Global Survey, 2021).

Dieting, or having any kind of rules around food, can lead to disordered eating in many forms. It is interesting to note that the rate of disordered eating is higher among individuals with diabetes and within the athletic population, with researchers finding that this is linked to the emphasis on awareness of types and quantities of food (de Borja et al., 2021; Philippi et al., 2013).

Disordered eating is a risk factor for the development of eating disorders, such as Anorexia and Bulimia Nervosa (Bakalar et al., 2015). Diet culture also carries a weight stigma and idealises thinness, which are features associated with eating disorders.

Diet culture glamourises being ‘thin’, without taking into account the side effects that come with maintaining a very low weight or with dramatic weight loss. Maintaining a weight that is too low for your height can lead to:

  • Loss of menstrual cycle which can severely impact bone density and lead to infertility
  • Nutrient deficiency related conditions such as anaemia, brittle hair and nails
  • Feeling cold, as the body does not have sufficient energy or fat stores to generate heat
  • Low mood and energy

 

What alternatives are there to dieting?

There are alternatives to dieting, and these can range from being mindful of what you eat to embracing your body.

Acknowledging that health is not dictated by your weight can help you to question the need for you to diet. Health at every size (HAES) is an approach which aims to reduce weight stigma by encouraging healthy habits at every size and seeing that this is more important than a number on the scales or at the back of your jeans. Encompassing the principles of HAES, such as eating and moving for well-being and removing stigma around weight, can help combat diet culture too.

Another alternative to dieting is intuitive eating. Put simply, intuitive eating is a framework that embraces a mindset where you leave behind ‘good’ or ‘bad’ foods, and you make food choices based on what feels good for your body and gives you pleasure.

 

Are there any diets that are healthy?

Diet culture promotes fad diets such as Keto and the Atkins diet, and these can be harmful. As mentioned, diets that cut out specific food types don’t contribute to our physical or mental wellbeing. 

A fad diet is rarely going to work, and you’re very likely to give it up, because often diets that cut out key food groups are simply unrealistic. Diets that do work come down to the principle of creating a negative energy balance, and this can be done through exercise, including more fruit and veg in our diets and less processed foods. You don’t have to cut out the foods you enjoy, despite what diet culture tells you!

 

The takeaway?

We have all been a victim of diet culture at some point and stepping away from it can be difficult but remember, you weren’t put on this earth only to diet, and you are worth so much more than your clothes size or that number on the scale.

If you would like support to break free from dieting, drop out of diet culture and learn how to trust your body once again, we are here to help! Book your no-strings-attached clarity call with one of our experts.

 

References

  1. Bakalar, J. L., Shank, L. M., Vannucci, A., Radin, R. M., & Tanofsky-Kraff, M. (2015). Recent advances in developmental and risk factor research on eating disorders. Current psychiatry reports, 17(6), 1-10.
  2. de Borja, C., Holtzman, B., McCall, L. M., Carson, T. L., Moretti, L. J., Farnsworth, N., & Ackerman, K. E. (2021). Specific dietary practices in female athletes and their association with positive screening for disordered eating. Journal of Eating Disorders, 9(1), 1-10.
  3. Erez, G., Tirosh, A., Rudich, A., Meiner, V., Schwarzfuchs, D., Sharon, N., … & Shai, I. (2011). Phenotypic and genetic variation in leptin as determinants of weight regain. International journal of obesity, 35(6), 785-792.
  4. Philippi, S. T., Cardoso, M. G. L., Koritar, P., & Alvarenga, M. (2013). Risk behaviors for eating disorder in adolescents and adults with type 1 diabetes. Brazilian Journal of Psychiatry, 35, 150-156.
  5. Statistia Global Survey, 2021; https://www.statista.com/forecasts/997894/diets-and-nutrition-in-the-uk

 

 

Noom: Is it really intuitive? A review and user experience

Noom vulnerable users intuitive eating

The Weight Loss App scandal and how it is NOT intuitive 

 

In the last few years, the app ‘Noom’ has taken the nutrition world by storm – yet what is it all about? We tried the app Noom in this week’s article, so you don’t have to!

 

What is Noom?

Noom is a subscription-based nutrition and fitness app used for tracking calorie and nutrient intakes, as well as weight loss.

The company emphasises that it is not a diet, is unrestricted, and aims to work with behaviour and habit change and mental wellbeing instead of imposing strict food rules on the user. 

Noom additionally provides over 1000 recipes, has the option to ‘log’ food intake, and plots graphs to show the user their progress in their weight loss journey. The user is also provided with a health coach to provide regular support and accountability through the programme.

Noom has been scrutinised by many nutrition professionals as being ‘just another diet app’ – but what is the real deal? We at EHL have done the investigating for you, so you don’t have to.

In this article, our co-founder and lead dietitian Ariana went undercover to follow the journey on the app, using fabricated data of what might look like a typical ‘user.’ 

 

Our ‘individual’:

Gender: Female

Age: 30

Weight: 47kg

Height: 166cm

BMI: 17.05

Even with a calculated BMI of 17.05, what is considered to be underweight, the app allowed us to continue. It even formulated a weight loss plan after choosing a change of ‘0 lb’ (no loss or gain) as our weight goal!

Noom then asks about medical conditions, including any active diagnoses of eating disorders – and doesn’t let the user continue if ‘Yes’ is selected. 

Whilst this is a significant step, we know many people who live with these conditions are undiagnosed – and the fact that one can simply press back and re-answer the question with ‘No’ to proceed doesn’t make it a very effective barrier. 

Despite the goal of no weight change, the app continued to create a chart of our weight loss over the next 15 weeks – leading to an end weight of 42 kilos! This shocked us as this would significantly reduce our user’s BMI to 15.2!

This concern was also raised by Noom Health Coaches themselves who stated in a recent interview with the Financial Times,  “female clients were given calorie targets that were unhealthy, restrictive and unrealistic”.

When the FT tested the platform they stated “There are no warnings when a user logs just a few hundred calories a day” , which means disordered eating patterns are not likely to be detected or discouraged.

In this recent scandal it was also mentioned that Noom coaches (who are not trained health care professionals, are given unrealistic performance targets amounting to over 100 interactions (on a 1:1 basis) per day, which lent to health coaches reporting “they couldn’t give the user what they deserve in terms of a response”.

 

The verdict

Noom might be a helpful app for weight loss goals as it seeks to achieve more sustainable change and habit building – which is also something we strive for at EHL. If weight loss is something you want to work on and have no history of an eating disorder, it may or may not appropriate for you. Of course, there is no one-size-fits-all approach and you are more than a number or simple metabolic calculation. The human body is complex and this needs to be taken into consideration.  We encourage you to consider your intention behind seeking to lose weight and invite you to consider what you are really looking to achieve.

It is important to remember that weight loss through dieting usually isn’t sustainable, with numerous studies indicating that it is short-lived, unsustainable, and the restriction it invokes is often linked to increased hunger. Therefore, weight loss isn’t the most viable indicator for our health and positive lifestyle change. 

Is Noom a diet? Yes. Whilst it aims to stray away from the classic yo-yo dieting approach, one could argue that it isn’t far off from other typical weight loss programmes that we have tended to name and shame. 

Dieting has been shown to increase levels of hunger hormones such as ghrelin, even though our goal may be the opposite. (1) Dieting impacts our behaviours and thought patterns when it comes to body image and disordered eating. (2)  It negatively affects our perceptions of others, our stress levels, quality of life, and so much more. (3) For more on this, read our article to learn three reasons you shouldn’t go on a diet and what to try instead.

If you have a more complicated relationship with food, an active/history of an eating disorder, or have known food restriction to take a toll on your wellbeing and mental health, Noom isn’t going to allow you to heal and develop in the way you need and truly ditch the diet culture.

If you are genuinely seeking to become a more intuitive eater and improve your relationship with food, we don’t recommend this app, as it may still encourage limiting beliefs around food and dietary habits. 

We hope you enjoyed this review, and until then, stay strong, be bold, take up space and keep up your fantastic progress, wherever you may be on your journey.

 

Priya Chotai, BSc ANutr

EHL Team x 

 

References

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