The New Weight Paradigm

In my latest episode of "The New Weight Paradigm," I dive into Oprah's primetime special, "Shame, Blame, and the Weight Loss Revolution."

This special got me thinking about how we talk about weight and obesity and how that conversation is evolving. So, I'm breaking down the key themes from Oprah's special and sharing my thoughts on how they reflect the changing landscape of weight and obesity discussions.

One big thing I noticed is how much focus there still is on the idea that weight loss is all about willpower. But let's be real – it's way more complicated than that.

I also get into the debate about whether we should be framing obesity as a disease. There are definitely pros and cons to this approach, and I'm exploring both sides of the argument. Then, we get into the nitty-gritty of weight loss medication. They can be highly effective, even life-changing for some people, but they are not for everyone. Also, there are issues around side effects, access and affordability that need to be considered. And let's not forget about the role of appetite in all of this. Weight loss drugs often target overactive appetites, highlighting a key factor in obesity.

Throughout the episode, I'm pushing for a more compassionate and understanding conversation around weight. Shame and blame have no place here – we need to approach this with empathy and support. So, join me as I unpack Oprah's special and share my take on where we're headed in the world of weight management and obesity. It's a conversation that's just getting started, and I'm excited to dive in with you.

Why do most of us start an exercise program but drop off within a few months?

This is not a failing of self control, this is often about what is motivating us to exercise in the first place.

Most of us use extrinsic motivators like weight loss, appearance, what others think of us or guilt to force us to exercise.

And while that might work for some people or for some time, the reason we may not continue that behaviour long term is because:

a) We have not found the inherent value of exercise and learned to find it intrinsically motivated

b) We have not learned how to deal with the thoughts and emotions that are going to tell us to "just stop" or to prioritize other things over exercise.

In this week's podcast, I look at exercise motivation through the lens of both Self Determination Theory and Acceptance and Commitment Therapy.

And, as always, I offer some suggestions and things for you to reflect on as to what is going to help make exercise a sustainable and enjoyable part of your life.

Your brain might be currently set up to promote overeating.

How?

Differences in brain chemistry and structure can lead some people to have a larger dopamine-driven drive to seek out rewarding food.

PLUS - other differences can lead to less of an ability to override this potent wanting of food - making it feel nearly impossible to resist our ridiculous food environment.

Sprinkle in the emotional toll of being a human and all the fun memories we have around food, and there's no real surprise that so many of us have a difficult time eating in a way that promotes health and perhaps helps us reach our goals.

Oh, and did I mention that these obesity-promoting changes in the brain have a strong genetic basis?

...OKAY, enough with the not-so-great news.

The good news is that once we are aware of and accept the fact that eating moderately is more difficult for some people - and that that's not our fault! - we can use this knowledge to build systems that help us eat more healthfully.

On this episode of The New Weight Paradigm, I go over the science of overeating and suggest strategies that you can play with to help you eat more moderately so you can feel amazing in your body.

Our bodies are very good at gaining fat mass, but not so great at losing it.

You may have noticed that as soon as you are on the type of caloric deficit needed to lose fat/ weight from the body, one major change occurs that makes it difficult to maintain that caloric deficit: hunger signals increase...and boy oh boy, can these feel powerful!

This is not a failing on your part, it is part of a complex physiological mechanism set up to make sure that we are still getting enough energy and nutrients to support the many functions of our bodies.

In this episode, I go over the mostly hunger-based changes that occur that resist weight loss.

I also offer practical, realistic suggestions that you can play with to help ensure that if you are trying to lose fat mass, that it does not mess with your mental health and that you do not feel hungry all the time

...because that sounds both super unfun and completely unrealistic to sustain.

And we don't play that game in the New Weight Paradigm

Why does your weight go up or down? Is it really as simple as calories in and calories out?

Yes and No.

Your weight will essentially calibrate to your behaviours based on your anatomy and physiology.

When we are engaging in behaviours that lead us to consume more calories and burn fewer, we tend to store those extra calories (well, energy) in our fat cells. This leads us to gain weight through a gain in fat mass.

But...this is truly oversimplifying weight management.

For starters, our weight can fluctuate based on changes in lean mass (ie. muscle) as well as water weight.

AND...more importantly...focusing on calories in and calories out -- or eating less and moving more --- doesn't acknowledge the complexity of the behaviours that go in to these changes.

WHY do we eat the way we do?

And WHY is it so difficult to maintain the energy balance patterns that lead to a size we feel comfortable at and that promotes health?

In this third episode of the New Weight Paradigm I go over the basics of how weight is gained and lost and suggest strategies for how to actually maintain the behaviours that make you feel amazing in your body.

It is completely up to you whether you want to have a focus on your weight. There are reasons to take an apporach to health that includes a focus on weight - for instance, the research shows us that for individuals with obesity, losing 2.5-10% of their body weight can have a significant positive effect on various markers of health or disease status.

That said, for many of us, focusing on our weight as a goal has potential mental and social implications, and we don't want to mess with either of those or else we can compromise our overall quality of life and experience in this world.

In this episode, I ask some questions and give you some things to think about as to how you want to frame your own approach to health. Remember - it is all about finding the health path that is right for you and that works for your own body and lifestyle.

In this intro to the New Weight Paradigm podcast, I introduce the foundations of a new approach to weight and weight management.

The old way of looking at weight is tired, ineffective and makes us all feel terrible - so what does a new weight paradigm look like?

...It looks like one that puts self worth first - where it is a foundational frequency that you are already good enough and you don't have to change your weight to be worthy. From that foundation, we contrast the old, super judgy and disempowering way of looking at weight with a new way of framing your relationship with your body that makes you feel confident, secure and at peace with your body.

Monday, May 15th join weight educator Diana Bedoya for the first episode of the New Weight Paradigm - where we cahllenge conventional thinking around weight and weight loss.