Two Models For Weight Loss

We are all familiar with the Calorie Model of weight loss. This model states that when we consume more calories than we use, we gain weight. Consequently to lose weight we need to reduce our calorie intake to below what we use. This model has gained widespread popularity and it has put most people of the developed world in some form of dieting. The problem is that though the Calorie Model works pretty well in the short term, it just does not work in the long term. The phenomenon is so well known that the term “Yo-Yo dieting” or “Yo-Yo weight cycling” has entered the popular lexicon, and refers to repeated weight loss and gain as a result of an attempt to reduce weight by reducing Calorie intake.

This post attempts to introduce a new model for weight loss. We shall call this model “the Stress Model”. This model says that it is foolish to view calories in isolation. Since Stress controls energy usage, consumption, and storage in our mind-body systems, any attempt to manage weight in the long term should be aimed at managing stress. The core idea of the Stress Model is that if we drain stress out of our lives, then our system automatically adjusts our calorie intake, usage, disposal, and storage in a way so as to reduce our weight.

To summarize the differences: Calorie Model versus Stress Model

1. Calorie Model puts you in charge of Energy Management. Stress Model accepts that Stress really controls Energy Management.
2. Calorie Model puts you in a fight with your mind-body; Stress Model forces you to work with your mind-body.
3. Calorie Model seeks to reduce weight by reducing Calorie intake; Stress Model reduces weight by reducing Stress.
4. Calorie Model works short term, Stress Model works long term.
5. Stress model accepts that mind-body knows how to regulate weight; the best way is to work with mind-body and reduce stress. Calorie model completely ignores wisdom of mind-body and ignores stress levels.

So how does Stress model work?

1. Body weight is a function of our genetic make up and perceived threat levels. (Threat levels then translate to stress levels. High stress means we perceive a state of being constantly under attack.) When we have high stress levels, our mind-body system will usually tend to be on the heavier side.
2. Some people will be naturally bulkier and some lean. No use fighting that. But what may be perceived as genetic tendency may be inherited attitudes and bad habits leading to high stress and bad eating habits.
3. Some genetically inherited tendencies may actually never be “triggered” if stress levels are low. So even bad genes can be managed in theory. Just because you have a bad gene does not mean it has to be activated.
4. If stress levels are low, body has a more relaxed attitude towards energy. It does not think it necessary to save every last Calorie it gets for a rainy day. The system is more liberal in its usage of energy. It allows us to be more active and it uses energy liberally in internal repairs and maintenance. When stress levels are high our body wants to conserve energy, so it makes it harder for us to exercise and be active.
5. When stress levels are low we have better control over our intake. We feel satiated sooner, we eat in a less hurried manner, and we are less prone to binge eating. When stress levels are high we get frequent food cravings and are more prone to binge eat as our satiety signal is weak and allows us to overeat.
6. When stress levels are high our body wants to absorb and store every calorie that we consume. On the other hand when stress levels are low our bodies have a tendency to absorb calories only as per need and allow the rest to pass through unabsorbed.
7. If stress levels are low and if body still has tendency to store energy due to genetic tendency, the energy is stored in a healthy way. This is around butt and not near organs as visceral fat. When stress levels are low body does not have excessive inflammatory response. Whatever weight we have is no longer a health issue. It is better to accept our body weight at this point and focus on eating healthy.
8. It is important to know that “Yo-yo weight cycles” are very damaging to our health. This means it is better to be realistic and accept that in the long term our mind-body system dictates how much we eat. We only have indirect control over this, by reducing our stress levels. On the other had we have direct control on what we eat so this is what we should focus on.
9. If we do not have over-processed food and sugary food in the pantry, when the food craving hits, all we can do is eat fruits or other whole foods. We must exercise strong control in what we buy and keep in our homes. Say no to calorie dense but nutritionally poor foods. Say no to foods containing added sugar. Say no to juices purchased at the grocery store.

It is important to understand that we do not have direct control over the amount of stress that pours into our system. But we do have control on how much of the stress we can drain out. Here are some tips on how we can bring down our stress levels:

1. Never go hungry as it increases stress levels.
2. Sleep well. 7 hours minimum.
3. Eat slowly, give your body chance to give a satiety signal. When you eat hurriedly it itself acts as a stressor. Force yourself to chew food completely and empty your mouth before taking next morsel. If this is hard to do, break for a few minutes half way through the meal.
4. Do at least two of the following if not all three every day:
   • 20 minutes of meditation
   • 10-15 minutes of breathing exercise to elongate breath.
   • 40 to 90 minutes of Yoga

   Stress levels will go down and this will improve sleep and make your eating less hurried. Positive cycle will start. Make this as part of a non-negotiable daily routine. Just like brushing teeth.

5. Practice laughter yoga at least once a week.
6. Watch funny movies. Stop watching action thrillers and horror movies. Reduce or eliminate TV viewing unless it is comedy shows.
7. Practice active forgiveness and learn to let go.
8. Walk for at least 10 minutes after meal in slow relaxed manner. (Aids digestion and reduces digestive stress).
9. Take frequent leisurely walks in nature or parks.
10. Do fun activity. Play non-competitive games. Indulge your hobbies.
11. Take periodic relaxing vacations. (Do not turn your vacations into Stressful activity with a big must-see/must-do list.) Take frequent at-home do-nothing vacations. Take a light nap in the afternoon on the weekends.
12. Reduce Audio-Visio sensory overload. Cut down on beeping and interruptions. Stop piping music into your ears 24X7, turn down the volume knob. Silence your car radio. Learn to enjoy silence and stillness and being alone.
13. As stress levels go down and weight reduces begin gradually weaning yourself from medication for chronic conditions in consultation with your doctor.

When stress levels go down the ego-self reduces. Awareness and Consciousness is now expressed from the deeper Self. Actions become less selfish and meaningful. Even the inflow of stress is reduced as relationships become less toxic. There is a spring of joy in every step. Not only you are healthy, but there is now a reason to stay alive.

Related: The Truth About Weight

Credits:This has been written by Raj Shah and edited by Ketna Shah.