Don't Diet: Live!

Ignore the media and fashion industry, and be content with yourself, says Mara Schulz.

There is no such thing as a universal body shape. Everyone is different. Yet 60 per cent of teenage girls believe they would be happier if they were thinner, the Victorian Body Image and Better Health Program (1997) reveals.

Until recently, it was thought that men, compared with women, were for the most part satisfied with their bodies. Yet according to Body Image and Health Inc (1999), 43 per cent of men describe themselves as “extremely” or “somewhat dissatisfied” with their bodies. So it isn’t just women with a problem! In 1996, 30 per cent of cosmetic surgery was performed on males, with liposuction being most popular, followed by operations to boost pec or calf muscles (BBC Online network, 1998).

One can easily forget that body composition is not an indicator of body health. A slim person may not have an appropriate balance of muscle and fat, while someone who is overweight but exercises regularly has the same cardiac risk as a normal-weight person who doesn’t exercise.
“If you eat a balanced healthy diet, have a few indulgences every now and then, and exercise three times a week for more than half an hour, you are the size and shape that you should be,” says Kaz Cooke in her book The Truth About Body and Beauty (Allen & Unwin,1997).

media manipulation
Throughout history, men and women have been defined by their beauty and physical characteristics. However, only in the past 50 years has Western society begun to portray slim as the ideal.

The persuasive ability of media during this time has resulted in wide acceptance of the notion that a slim body is the best. However, health expert Dr Rick Kausman suggests that if women were as slim as the shop mannequins that display the clothing they buy, they would probably all be suffering abnormal bodily functions (If Not Dieting, Then What?). So what fashion magazines and the media portray is often not even realistic, let alone the ideal for a healthy body!

fad diet industry
Kaz Cooke suggests “not much money can be made by saying there isn’t anything wrong with you and you don’t need anything to fix it” (The Truth About Body and Beauty). So the disinformation is hardly surprising.

All women are vulnerable, because they’ve been convinced there’s something wrong with their size or shape and that it could be improved. However, women are not the only targets; men are also being told their bodies aren’t good enough, in order to extend the fad-diet market.
But diets don’t work! Why not?

Because fad diets often cycle the same information over and over. So the latest “new” diet is probably an old diet recycled. Diets are also taking an increasingly cosmetic approach, failing to address possible underlying problems.

Dieting simply doesn’t work in the long run! Especially when you consider that one-third to two-thirds of weight lost through dieting is regained within a year (Annals of Internal Medicine, October, 1993).

In more than 90 per cent of cases, according to Alfred Alschuler, the total amount of weight lost is regained within two years. However, when this regaining of the weight occurs, it is not necessarily regained in the same ratio. Weight is regained as more fat and less muscle.

obesity feast
In Australia, 50 per cent of men and 33 per cent of women aged over 18 were classified as obese, with a prevalence of approximately 21.5 per cent of children being obese (Healthy Eating Club, 2001). Overweight children are more likely to become overweight adults, and to experience the chronic health problems associated with adult obesity (Goodman, et al, 2001).

Obesity is becoming a serious issue in Western cultures. It’s a modern epidemic. But contrary to popular belief, being overweight is not a simple matter of overeating or a lack of control; it is not just a food problem. Some of the major contributing factors include being genetically prone, exposure to cues, stress and mood, conditioning during childhood, and cultural and ethnic traditions.

Obese people suffer from a social bias. They are stereotyped and often viewed as ugly, lazy, unwanted, unhealthy, weak-willed and uncontrolled. Obese people are less likely to marry and more likely to fall in social class. They are likely to be discriminated against concerning jobs, university entrance and even be stereotyped by their doctor.

combating obesity
Diets are not the answer in combating obesity. Rather, a holistic approach is needed, including good nutrition, physical activity and behavioural issues. If overweight people lost 5-10 per cent of their weight, they would receive significant health benefits. According to Kausman, you don’t need to be slim in order to gain health benefits.

emotional eating
Food is not just about nutrition; it’s a response to our environment. This is what is meant by “emotional eating”—eating in response to how you feel.

Many recognise that they eat more and gain weight when under stress or pressure; they identify eating with depression or anxiety, sadness and loss, or simply as a way of comforting themselves. Almost any emotion can trigger non-hungry eating.

Most overeating is caused by emotions, most often stress. It is easy to let emotional eating become our only solution to life’s problems. Yet while it may help us feel better in the short term, it is unlikely to resolve the issue in the long term.

hot tips
To curb emotional eating, try these tips:

Choose healthy rewards rather than food or unhealthy food. When tempted, suggest to yourself an alternative, such as a hot bubble bath, reading or an outing.
Drink plenty of water. By having a glass of water when you feel like eating, you can take the edge off the craving and prevent overeating.
Work out your worries and your stress. Exercise removes tension, clears the mind and helps you focus on your problems. It will also burn up fat and calories as a bonus.
Put your eating into perspective. If you are eating well, indulgences occasionally are OK—don’t worry about it. If you’re feeling bad all the time and eating because of it, you may need to talk to a professional.
Write about it. Write about your cravings, your stressors; argue them out with yourself, vent your frustrations.
Don’t panic. No food is entirely wrong, just be realistic about how often you eat, what types of food, and why you are eating.

accepting your body
We all have different genetic pools and different body shapes. We need to accept our bodies for what they are and stop comparing and criticising ourselves. It is more important to practise good health than to look good.

Not all of us are designed to look like the cover of a magazine, but this doesn’t mean we are not healthy—and, certainly, it doesn’t mean we are not attractive. We need to accept ourselves the way we are.

We need to stop dissecting our bodies. How often have I heard friends say something like, “I like my arms but I hate my stomach.” It is important to love, appreciate and accept the whole you. We are more than just bodies—we each have individual gifts, talents and dreams that reflect other aspects of self. Value the real you.

Accepting ourselves can start by speaking lovingly to ourselves. Fight negative self-talk, try to always be positive in the way you think and talk about yourself. Taking off your rose-coloured glasses can help this. Most people aren’t models, so don’t compare yourself to magazine covers but to real life.

You don’t need to wait until you “lose a little more weight” before feeling good about yourself. Wear clothes that flatter you, no matter your size; dress up your self-esteem. Don’t be hesitant to ask for support from family, friends or your spouse when feeling stressed. They are there to support you. Finally, do something every day that brings you joy.
And remember, food is not the enemy. Eat healthy, just don’t obsess!

We place too much emphasis on body shape and not enough on healthful behaviours. Healthy living isn’t about body shape, weight or dress size; it’s about good health, eating well, exercising regularly and enjoying life.

Accept yourself for who you are—not what you look like—and enjoy life!

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