Can DNA testing help you lose weight?

After seeing the findings and advice from one lab, you’re more likely to end up heavier.

Can personalised genetics or DNA testing in relation to how you eat be useful? One of my clients was curious to know, so she went online and completed the application.

weight loss


My clients assessment was in relation to body size and shape, body weight, ability to lose weight and how the body handles fat and the impact this has on lipid profile. The claim is that your genetic profile can give you information on these factors and how to eat to best manage them.

I’m not going to comment on how accurate the findings are, as I simply don’t know. What I would like to comment on, is the advice given to my client… and there is so much wrong with this advice it’s hard to know where to start.

She was advised (suggested with the help of a health professional) to reduce total calories per day by a substantial amount – similar to what is recommended by most diets or weight loss programs – and to exercise for at least 30 minutes most days.

Aside from the advice being the exact same stock standard generally unhelpful advice you can find anywhere, there was no consideration of;

  1. What my client was currently eating or doing exercise wise. Had my client already been restricting, such advice could be highly nutritionally compromising, or heading toward an eating disorder.
    .
  2. How many times my client had tried this before and lost weight and then regained.
    ..
  3. My clients current weight now being at its heaviest after 15 years of trying to do exactly what they suggested.
    .
  4. Previous calorie restriction resulting in over-eating and and an increased desire to eat sugary food. Something we have been working on for almost 2 years now and which my client is seeing improvements with.
    .
  5. My clients psychological health after 15 years of struggling with dieting and weight, which when she first came to see me had left her with a very damaged relationship with food and body.
    .
  6. What my client might already be doing to address her health and where she is at with this, and the impact that their advice might have on her progress.

Quite frankly, I’m stunned and appalled. This DNA testing is simply dieting repackaged without any serious consideration for the person’s lived experience or psychological status.

My advice – don’t waste your time or money.

dietitian melbourne

 

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

What if you didn’t need to lose weight?

And why focusing on weight loss usually backfires…

The common assumption is losing weight will make you healthier and if your BMI is above 25, you need to lose weight to manage your health. But weight is not a behaviour and believe it or not, there is no evidence that pursing weight loss improves long-term health. This is because not enough people have lost weight and kept it off long enough to test this theory. We really need to stop focusing on weight when it comes to health.

Given the lack of evidence, how has this assumption become so pervasive? Here are some of the reasons why…

  • Our culture’s strong weight bias – we live in culture that has been conditioned to believe fat is bad and that wrongly equates thinness with worthiness, attractiveness, success and happiness.
    .
  • Our culture’s weight stigma – people in bigger bodies are constantly being judged as doing something wrong, having a body that is wrong, being lazy, incompetent and unhealthy.
    .
  • The persistent public health (actually public shaming) messages that fat is bad and being “obese” is deadly
    .
  • The continual advertising of weight loss solutions, weight loss products, body transformations and surgery
    .
  • Health professionals advising weight loss as necessary for almost any condition
    .
  • Being surrounded by people, often family and friends, deeply conditioned to this assumption and talking about the next diet they’re doing or how they’re losing weight

Melbourne dietitian HAES

Given all these factors, it’s not difficult to understand why so many people are unhappy with their bodies and desperate to lose weight. Even people who don’t have any health issues. I’m not saying it’s wrong to want to lose weight, I’m hoping to acknowledge why this desire is understandable. I’m also not saying it’s wrong to lose weight, if through changing various health behaviours, your weight changes, then that is a side-effect your body is happy to have happen.

But what happens when a change in diet and exercise, while perhaps improving indicators of health such as blood pressure or blood sugar, doesn’t result in the desired weight loss? Do you keep up with the positive changes or do feel it’s not “working”? Do you give up altogether, or do you try something else, usually something more drastic and rarely maintainable?

What if despite taking better care of your health and doing all the “right” things, you still have high cholesterol or develop diabetes? Does this mean you still try to lose weight even when your body doesn’t appear to want to lose weight? Again, do you give up, or do you try something else, usually something more drastic and rarely maintainable?

It’s often after turning to something more drastic, that people come to see us and rarely has the drastic approach improved their health and usually it’s worsened their psychological health.

What do I mean by drastic? Anything that can’t be sustained or that interferes with daily life, including;

  • Completely cutting carbs or any other other food type from your diet
  • A diet with specific rules that interferes with eating out, eating with others, holidays or just enjoying food
  • Any sort of 9-12 week body transformation
  • Any program that promises rapid weight loss
  • Any program that leaves you feeling hungry or thinking about food all the time

Now if you can do any of these with ease and no interference to your enjoyment of life, then I’m not here to say you shouldn’t be doing them. I’m talking to the people who struggle with such restrictions – which is most of us.

So what can you do? See if you can pop your weight loss the goal on the back burner, this is often easier said than done and you may need help from a non-diet/HAES practitioner who doesn’t focus on weight loss or promise weight loss as an outcome. Instead, could you think about being kind to your body, perhaps moving it more in ways you enjoy and feeding it in ways that feel good both mentally and physically. Being kind to yourself and doing things you enjoy are also vital to health, when you actively dislike and hate on yourself, you are much less likely to treat your body well, be that with food, exercise or social interaction. If you feel you need help with this, please find a non-diet/HAES practitioner, be that a therapist, dietitian or nutritionist. Or you can contact us to make an appointment today.

dietitian melbourne

 

 

.

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

Diet culture sucks!

Do you want to fight back against diet culture? You can. Try out any of these responses next time you hear someone talk about food in the context of weight or “being good”.

Diet culture: “you’re so disciplined”

You: “not particularly, I genuinely look forward to eating this… look how colourful it is!”

Diet culture: “I wish I could eat that”

You: “you can! Here have some, just pop in your mouth and chew”

Diet culture: “that looks so naughty”

You: “really, I don’t think it’s done anything bad… and it’s so yummy, it’s divine!”

Diet culture: “you’re so good, I wish I could be like you”

You: “you can, it’s easy*, just eat whatever you’re hungry for”

Diet culture: “I’d get fat if I ate that…”

You: “You’re telling me if you ate this, you’d wake up fat tomorrow?”

Diet culture: “is this your cheat day?”

You: “nope, I don’t need those to enjoy my food”

 

Melbourne dietitian


In summary…

No, it’s not OK to comment on someone else’s food – unless of course you’re saying how yummy it looks!

Eating a salad doesn’t have to mean you’re on a diet, watching your weight or being good. Ideally it means you enjoy and want to eat a salad.

Choosing to eat a toasted cheese sandwich or burger doesn’t have to mean you’re being indulgent, naughty or having a cheat day. Ideally you’re eating that food because it’s what you really feel like and it’s satisfying.

If you’re eyeing someone else’s lunch and thinking “ooh that looks good, I wish I could eat that…” my advice (if you asked me), would be to eat the goddamn food, you may just be pleasantly surprised!

This is just a small taste (pardon then pun), of what intuitive eating is all about… often learning how to eat intuitively again is complex, if you struggle with your eating or body image, please seek help from a professional who is experienced with intuitive eating and is aligned with HAES principles.

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

It’s ok to choose not to include certain food in your diet

As a non-diet dietitian, I don’t often post about the choice not to eat certain food, or to follow particular style of eating.

When it comes to nutrition and how we eat, nothing is black and white. There is no one right way of eating and no one wrong way of eating.

Unless you have a food allergy or intolerance, no one food type will cause you ill health and no one food type will give you health.

Just as it’s ok to eat whatever you feel like, it’s also ok to choose not to eat a certain food or type of food if that’s what feels right for you.

Having a highly nutritious diet does not make you immune from health issues and having a less nutritious diet doesn’t necessarily mean you’ll suffer from a diet related disease.

Because we can’t be black and white, we can’t say that following a particular style of eating is wrong, even if we don’t agree with it.

However you choose to eat and whatever label you might put on it, such as low carb, paleo, vegan, sugar free, as long as you are making this choice because it’s what feels right for you, and it doesn’t cause any distress, then this is not going against non-diet or intuitive eating.

dietitian healthy eating

Recently I had dinner with a friend who has chosen a low carb way of eating. We were able to share a delicious meal and she simply chose not to eat a couple of things. This caused her no distress and she didn’t feel she was missing out in any way. However, the difference between my friend’s experience with eating and most of my clients, is my clients have often had a life-time of struggling with their eating and body image, without the dietary changes yielding the results they had hoped for.

As nutrition professionals, we need to respect other people’s decision with how to eat, if that’s what they’re comfortable with and especially if they haven’t asked for our opinion. As nutrition professionals, if people look to us for guidance, then we have the right to advise as we see fit and in a fashion that holds up to our clinical experience and to current evidence. As individuals, we all need to consider that what works for us, may not be what’s best for someone else, and we also need to respect other people’s decision with how to eat, if that’s what they’re comfortable with and if they haven’t asked for our opinion. Discussing nutrition with people you know well and perhaps giving some tips is most likely fine – however – unless you are a nutrition professional, you probably shouldn’t be giving specific nutrition advice to the general population, or people you don’t know well.

As a non-diet dietitian, I encourage my clients to lift any food restrictions or food rules and to start enjoying all foods. For people who have experienced distress with their eating and body weight/size for many years, this is an important first step. It is important because the restrictions or food rules have not brought about the desired changes, at least not long-term, and very often the person is trapped in a cycle of disordered eating and damaged psychological health. Breaking this cycle, requires healing one’s relationship with food and body and this requires lifting restrictions around food. However, once a person has healed their relationship with food and body, they may then find themselves in a place where they can manipulate their diet in a way that feels right for them. 

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

If you regain weight after losing it, it’s not your fault…

When you regain weight after losing weight, it’s common to blame yourself for shortcomings.

FACT: If you regain weight after losing it, it’s not your fault…

It’s because our bodies are carefully designed to defend against weight loss. For most people, intentional weight loss involves a self imposed famine. Meaning, if you’re not giving your body enough food energy, it goes into famine mode, just as it would were there an actual famine.

Famine mode is designed to keep us alive when food is scarce.

Famine mode results into the brain going into hyperdrive thinking about food; food looks better, smells better, tastes better and you can’t help but think about food a lot of the time. Sound familiar?

Famine mode slows down our metabolism so we don’t need to eat much food to keep our bodies functioning.

Famine mode messes with our appetite hormones where your hunger and fullness hormones respond differently to when you’re adequately fed. You may not feel very hungry until you eat, and then you feel ravenous and want to eat everything. Your fullness hormone may then be slow to kick in allowing you to eat more food then usual.

 

non diet dietitian


Famine mode is a key reason people regain weight and NOT because:

  • You stopped the diet
  • You ate too much or the wrong food
  • You didn’t have enough willpower
  • You didn’t exercise hard enough
  • Your routine changed
  • You went on holiday and never “got back into it”
  • You started a new relationship and food was a big part
  • You didn’t try hard enough

For an alternative to pursuing weight loss and the way to avoid famine mode, click here. For more of the research on why diets and pursuing weight loss doesn’t work long-term, click here.

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without having to diet or restrict food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

Stop restricting and you may find you eat less

It is not uncommon for people to misinterpret the concept of unrestricted eating, as a free for all with food; just eat as much sweets as you want without any regard to nutrition or health. In fact, once people have true full permission to eat, as with the non-diet approach, the opposite tends to happen.

Many have the belief that “if I allowed myself to eat that food, I’d want to eat it all the time.” However, what people start to realise, is having full permission to eat a food, can mean they start to want it less. 

In the traditional weight loss (weight cycling) and/or “healthy eating” world, a common aim is to reduce intake of particular foods, especially more highly processed sweet foods. Let’s use the humble sweet biscuit as an example.

When you are focused on weight loss or “health”, choosing to eat less sweet biscuits usually revolves around reducing calories and sugar and being disciplined or “good”. Ironically, this type of approach leaves most people eating more sweet biscuits (and therefore more calories and sugar) and feeling “bad”.

Why does this happen?

Each time you’re faced with the prospect of a sweet biscuit, you think “I shouldn’t eat that” and for a while you may be able to resist the urge – but how long does this last? Have you ever been able to completely cut a food from your diet long-term (and I’m not including food allergies/intolerances here)? I know some people can do this, but the fact is, most people can’t. When finally that urge gets the better of you, what tends to happen? You go nuts for the food and eat more than you would normally, or you might find yourself bingeing. This type of approach is responsible for the following phenomena:

  • The “what the hell” effect – “What the hell, I’ve blown it now, may as well go the whole hog!”
    .
  • The “last supper” effect – eating all the food now as tomorrow you’re never going to eat it again
    .
  • The “I’ll get while I can” effect – eating more now as tomorrow you’ll be “good” (or start again on Monday)
    .
  • The “I’ll just finish this packet/container so it’s not in the house and I’ll never buy them again” effect
    .

dietitian melbourne

With non-diet approach, the choice* to not eat the sweet biscuit is simply because you’re not hungry for it, or don’t feel like eating one in that moment. A key difference with this approach, is that when you do actually feel like having the sweet biscuit, you have the opportunity to enjoy it without any sense of doing “the wrong thing”. You may feel like having more than one, but you don’t go nuts and over-eat because you know you can enjoy another one tomorrow or the next day or the next day…

So while the non-diet approach doesn’t restrict any food, it allows you to avoid all the above mentioned effects. When you don’t fall into these diet traps, your eating and nutrition can take on a new look, one that actually promotes healthy behaviours and benefits your health.

*Please note: reaching this point can take time, if you’ve been dieting or restricting food or struggle with how you feel about your body, you will likely need to go through a process of unlearning what you’ve been lead to believe is the best way to manage your diet, health and weight. Non-diet dietitians can help you do this.

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without having to diet or restrict food? Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne