It is very difficult to lose weight because high-calorie and delicious food is so easily available. Even with the best of intentions, it's common to overeat. These setbacks can be frustrating and demoralizing, prompting people to abandon their aspirations.
A new study by the Center for Weight, Eating, and Lifestyle Science (WELL Center) at Drexel University's College of Arts and Sciences finds that practicing self-compassion, or the same care and kindness that people typically offer to their loved ones, can help The practice of treating oneself was investigated. Helps increase people's resilience to the setbacks of overeating.
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A paper recently published in Appetite found that when study participants had a more self-compassionate response to a breakup, they felt better in the hours after the breakup and were more disciplined about their eating and exercise behaviors. It is reported that it is now possible. The findings suggest that self-compassion can reduce demoralization caused by setbacks and help people engage in healthier weight loss behaviors.
“Many people worry that self-compassion leads to complacency and complacency in their own inadequacies. However, this study shows that self-compassion can lead to This is a great example of how we can help achieve that,” said Dr. Charlotte Hagerman. University assistant professor and lead author. “The path to difficult goals, especially weight loss, is paved with setbacks. Practicing self-compassion can help you deal with self-defeating thoughts and feelings about setbacks, making them less debilitating. They You can get back to pursuing your goals sooner.”
Hagerman and colleagues collected data from a group of 140 participants trying to lose weight through a group-based lifestyle modification program. Participants completed surveys on their smartphones multiple times a day, asking whether they had experienced any dietary mistakes (eating more than intended, eating something they did not intend to eat, eating at an unintended time), and The degree was reported. They responded to the failure with compassion for themselves. The researchers also asked participants about their mood and how much control they had over their eating and exercise behaviors since the last time they completed the survey.
Hagerman noted that losing weight and keeping it off is very difficult, and people commonly blame themselves for a lack of willpower.
“The reality is that we live in a food environment where we all fail. Practicing self-compassion rather than self-criticism is a key strategy for building resilience during the difficult process of weight loss.” ,” Hagerman said. “Next time you feel like criticizing yourself for your eating behavior, try talking to yourself as kindly as you would talk to a friend or loved one instead.”
For example, when someone says, “You don't have willpower,” rephrase it in kinder, more truthful terms. “You're doing your best in a world where it's very difficult to lose weight.” Hagerman says this isn't about putting yourself “out of harm's way,” but rather about moving forward in a very difficult process. He added that it's about giving yourself some grace.
The researchers hope this will lead to more effective interventions that teach people how to practice self-compassion in the moments when they experience setbacks, such as overeating or gaining weight. They also want to research the best strategies to teach people how to practice true self-compassion and reduce self-blame and criticism while taking responsibility for personal standards and goals.
“Messages of self-pity can easily become vague, leading people to practice complete self-forgiveness and ignore the goals they set for themselves,” Hagerman says. “But we have shown that self-compassion and responsibility work together.”
