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Eating: Practical
Methods to Gain
Control
Edward Abramson, Ph.D.
Overcoming Emotional
Eating: Practical
Methods to Gain
Control
Edward Abramson, Ph.D.
The Activity Planner and Edward Abramson have indicated that the content being presented at today's educational activity is without bias of any commercial product or drug.
ZNM043135
2/11
T/I
Copyright 2011
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32pp
2/11
Materials Provided By
Emotional Eating:
www.dredabramson.com
edabramson.phd@gmail.com
Disclosures
More Disclosures
University of California,
Berkeley Extension
AOL Coaches
Gather.com
American Psychological
Association
Canadian Psychological
Association
Learning Exchange
AARP Fat-to-Fit Community
Challenge
Kaiser Permanente Hospital
Terminology
1. Introduction-Overview
2. Eating in the absence of hunger: Emotional
eating vs. external eating
3. The causes of emotional eating
4. Assessing emotional eating
5. Emotional eating in obesity, anorexia and
bulimia
6. Emotional eating in childhood
7. Treatment methods
[ Full-figured
[ Big-boned
[ Heavy-set
y
etc.
Fat = Adipose Tissue (not a 4 letter word)
Obese = BMI > 30
Overweight = BMI between 25 - 30
Obesity Defined
18 - 23 = Normal
23 - 27.5
27 5 = Overweight
>27.5 = Obese
Obese?
Prevalence of
Obesity in
2000, 2005, 2009
Global Obesity
Genetics accounts
From 1986 - 2000
for between 20 the number of
90% of the variance
morbidly obese
in weight
eg
((>100
00 lbs)
bs)
quadrupled
250+ genes
contribute to weight obesity with
American lifestyle
regulation
Humans have over- 25% of American
cats and dogs are
lapping mechanisms
overweight
to conserve energy
(fat)
2. External Eating
3. Emotional Eating
Physical Hunger
Traditional View:
Alternative View:
As mealtime
approaches insulin
is released
extracting glucose
from bloodstream
Visual Cues:
Other people eating
TV,
TV magazine ads
Restaurant signs
Candy, snacks on
coffee tables, dresser
drawers, desks, etc.
Vending machines
Big plates, bowls etc.
Olefactory Cues:
Mrs. Fields Cookies in
th mallll
the
Time of Day:
Noon = Lunch
Rituals:
Movies & popcorn
Celebrations:
Birthday cake
Mindless Eating
The more hassle it is to eat, the less we eat
If you eat with 1 person youll eat 35% more,
if you eat with 7 (or more) youll eat nearly
twice as much
Watching TV, reading the newspaper, or
listening to the radio increases eating
Low-fat labels give permission to eat more
Emotional Eating
Eating in response to unpleasant
emotional arousal (mindless
numbing) or to enhance an
already pleasant emotional state
Emotional Eating
Contributes to:
Weight gain
Dieting failure
Binge Eating Disorder
Bulimia Nervosa
Anorexia Nervosa, Binge Eating/
Purging Type
DSM-IV-TR
Is it Emotional Eating?
Are you having a meal?
Are you physically hungry?
Has anything happened that was upsetting?
____ 1. When I am feeling down or blue a little snack will lift my mood.
____ 2. When Im depressed I have more desire to eat.
____ 3. If someone disappoints me I want to eat something.
____ 4. When I am pressured or working under a deadline I have the urge to snack.
____ 5. I eat more when I am stressed than when I am calm.
____ 6. If I am worried or afraid of something I tend to eat.
____ 7. Sometimes when people irritate me I want to get something to eat.
____ 8.
8 Ih
have h
had
d something
thi tto eatt j
justt tto tteach
h hi
him/her
/h a llesson.
Time
8:35
Location/
People
Hotel
room,
alone
Food/
Amount
1 Snickers
bar
Emotion
(Thought)
Lonely,
dreading
work
tomorrow
Women
Men
What is Alexathymia?
lex = words
thymia = feelings
Emotion
Depression also:
sad, down, blue,
bummed
Boredom also:
monotonous,
dullness
Loneliness also:
aloneness, isolation
Happiness also:
joy, cheerful, elated,
upbeat, euphoric
Definition
Physical clues
Mental clues
Unhappy feelings
resulting from a loss
of a valued person,
relationship,
possession, or selfesteem
A sense of
uneasiness, fear or
apprehensiveness
about something
that will happen in
the future
Intense feelings
resulting from a
sense that you have
been injured,
j
, treated
unfairly, or
threatened
Distress resulting
from a lack of
stimulation or
repetition of
uninteresting
activities
Distress resulting
from the perceived
lack of satisfying
social relationships
Highly pleasant
state of well-being
and contentment
Tears, slowing
movement,
tiredness, increased
body pain, slumped
posture
Thoughts of guilt,
worthlessness,
shame, hopelessness
or pessimism about
the future
Something awful is
going to happen,
may be specific
(the plane will
crash)or just vague
uneasiness
Thoughts of striking
out or attacking,
getting even or
revenge,
g , thinkingg
about the incident
repeatedly
Time seems to pass
slowly, frequent
daydreaming, easily
distracted
Stiffening of the
body, clenched jaw,
increased blood
p
pressure
Restlessness,
fidgeting, yawning
Avoidance of social
situations,
awkwardness
around others
Smiling, laughing,
extra energy or
drive, outgoing
Questions
1.
Genetics
Serotonin and Carbohydrate Craving
Cortisol The Stress
Stress Hormone
Hormone
Neurobiology of Overeating
Sleep
The self-medication
process:
Premenstrual Syndrome
(PMS)
Seasonal Affective
Disorder (SAD)
Nicotine Withdrawal
Depressed Mood
Bulimia Nervosa
Carbohydrate
y
consumption
Increased tryptophan
More serotonin is
synthesized
Improved mood
Brain-Stomach Interaction
Childhood
Antecedents
Adverse Sexual
Experience
Relationship Issues
Social & Cultural
Elements
Understanding Childhood
Eating Behavior
Pre-Oedipal conflicts
A type of alimentary orgasm
Expression of an unsatisfied sexual craving
Expression of penis envy-unconscious association of food and
phallus
Fantasy where overeating results in impregnation
Expression of pregnancy: abdomial fat=pregnant figure
Unsublimated strong oral libido
Devouring an ambivalently loved object
Development of Emotional
Eating
Food as a Metaphor
Love
Not Eating
Demanding attention
Acquiescence
q
Expressing
p
g anger
g
Belonging to a social
group
Asserting control
Relationship Problems
Triggering Emotional Eating
Bulimia
Decreased sexual
interest and activity
Husband
10
He is overweight
He is disappointed in himself or
feels like a failure
He is worried about his declining He can blame her body for his
interest in sex
lack of interest. If she loses
weight, he is confronted with his
problem.
He is angry
Happier Relationships
11
Restraint Scale
1.
2.
Rarely
0-4
5-9
Usually
15-19
Always
20+
4.
In a typical week, how much does your weight fluctuate? (Circle one)
0-1
1.1-2
1.1-2
2.1-3
2.1-3
3.1-5
3.1-5
5.1+
5.1+
5.
6.
7.
Do you give too much time and thought to food? (Circle one)
8.
Not at all
Never
10-14
3.
0-1
Sometimes
What is the maximum amount of weight (in pounds) you have ever
lost within one month? (Circle one)
Never
Never
Slightly
Moderately
Rarely
Often
Rarely
Always
Often
Rarely
Very Much
Always
Often
Always
9.
10.
How many pounds over your desired weight were you at your
maximum weight? (Circle one)
Not at all
0-1
Slightly
1-5
Moderately
6-10
Extremely
11-20
21
RESTRAINT SCORE________
12
4. STRESSED is just
DESSERTS spelled
backwards
5 When eating with
5.
someone else calories
dont count if you both
eat the same amount
6. Drinking diet soda with
candy cancels out the
calories in the candy
140 calories
3-inch diameter
Today
350 calories
6 inch diameter
13
Pennys Diagnosis
(pick one)
PENNY
Bright, 33 year-old, married, mother of 2,
worked in sales
Thursday & Friday binges on M&Ms,
chocolates, ice cream
Nutri-Systems success - 93 lb. loss
Didnt eat Saturday until Wednesday weigh-in
No vomiting, laxative, or diuretic use
Diagnosis of Anorexia
Nervosa
B.
C.
D.
E.
A.
B.
C.
D.
14
Treatment Methods
Medication
Surgery
Cognitive-Behavioral
Thinking
g
Mindful eating
Physical Activity
Body Image
Bulimia Nervosa Treatment
Anorexia Nervosa Treatment
New Drugs
7 Day Herbal
Slim
Conjugated
j g
linoleic
acid (CLA)
999 Fitness
Essence
Imelda Perfect
Slim
Perfect Slim
Chitosan
Calcium
ProSlim Plus
Slim Express
360
Superslim
Slim Fast
Waist Strength
Formula
Slim Burn
2x Powerful
Slimming
Super Fat
Burner
3x Slimming
Power
3 Day Diet
Slim Express 4
in 1
Super
Slimming
Trim 2 Plus
7 Diet
Day/Night
Formula
GMP
Powerful Slim
Slimming
Formula
Slim 3 in 1 Slim
Formula
Slim 3 in 1
Perfect Slim 5x Slim 3 in 1
Extra Slim
Extra Slim
Waist Formula
Formula
2 Day Diet Slim Royal Slimming Miaozi
Advance
Formula
MeiMiaoQianZi
JiaoNang
Meili
Slimtech
JM Fat
Reducer
7 Days Diet
TripleSlim
Extrim Plus 24
Hour Reburn
Cosmo Slim
Starcaps
Body Slimming
Venom
Hyperdrive 3.0
Slim Waist
Body Creator
Formula
15
2 Day Diet
Lida DaiDaihua
Slim Up
BioEmagrecin
Miaozi Slim
Capsules
Phyto
Shape
Perfect Slim Up
Slim 3 in 1 M18
Royal Diet
Natural Model
Slim 3 in 1
Meizitang
Somotrim
Zhen de Shou
Imelda Fat
Reducer
Fasting Diet
Slim Waistline
Body Shaping
Sliminate
3 Days Fit
SSRI
SSRIs
(initial , 6 mo for
some pts.)
Lithium
Name
Elavil, Sinequan,
Remeron,
Aventyl, Tofranil
Alternatives
Wellbutrin,
Serzone
Prozac, Zoloft,
P
Z l ft
Paxil, Luvox
Eskalith, Lithobid
Antipsychotics
(Wt. gain most likely)
Haldol,
Risperdal,
Zyprexa Clozaril
Geodon,
Seroquel
Roux-en-Y Surgery
Lap Band
Vertical Gastrectomy
16
Emotional Eating
After Surgery
Assumptions
(Countertransference)
17
Emotional Reasoning:
Assuming that your
emotions are an
accurate reflection of
reality. You are
ashamed of your tummy,
so you assume that
yyouve done something
g
shameful.
Should Statements (also
must, ought, have to):
It is reasonable to have
desires, preferences and
goals, but rigid
standards that you (or
anyone else) should
meet is irrational. For
example, I shouldnt eat
any fried foods.
Labeling:
Just because you do
something dumb doesnt
mean you are a dummy. It
is irrational to label yourself
as lazy if you miss one
exercise session
Personalization Blame:
It is irrational to hold
yourself (or someone else)
responsible for something
that isnt under your control.
You have control over how
much you eat but you dont
have any control over the
locations in your body
where fat will accumulate.
Mindful Eating
18
Think back to your childhood. What physical activities did you do for fun? Did
you ride a bike, skate, jump rope, play ball, hide and seek? List as many as you
can remember:
________________________________________________________________
________________________________________________________________
When did you stop doing these activities? What made you give them up?
________________________________________________________________
________________________________________________________________
Do you associate physical activity with your body image? Do you think of activity
primarily in terms of losing weight or changing the shape of your body? When
did enjoyment you experienced as a child change to a necessity for weight loss?
________________________________________________________________________
________________________________________________________________________
Did puberty or relationships with the opposite sex affect your attitudes towards
physical activities? Were you concerned about being a tomboyor doing better
(or worse) than your peers? How did these issues affect your enjoyment of
physical activities?
________________________________________________________________
________________________________________________________________
Can you recall any specific situation, embarrassment, or criticism that affected
your attitudes towards exercise? Who was the other person or other people
involved and, what would you like to say to them now?
19
5.
Physical Activity
Benefits and Frustrations of Being
Active
Exercise vs. Increased Activity and
NEAT
Stages of Change
Medical science has yet to produce a treatment that can match the
benefits of moderate exercise
Newsweek, Jan. 20, 2003
20
Mood
Self-Esteem
S f
Risk of coronary heart disease, osteoporosis,
some cancers
Muscle mass BMR
AND
Brisk walk decreases chocolate cravings!
Rethinking Sweat
Exertion as a
byproduct of doing
something
Treadmill
Nautilus Machines
Aerobics Classes
BAD SWEAT:
Its hot and muggy outside
Im nervous
GOOD SWEAT:
SWEAT
Im using my body
Sweat doesnt smell;
bacteria and yeast on the
skin cause the odor
Walking at Work
Since beginning its "10K-a-day"
program, 40 percent of Chevron's
22 000 U
22,000
U.S.
S employees have taken
pedometers
Employees have logged 814 million
21
N.E.A.T.
Stages of Change
Precontemplation - Exercise is for jocks
Contemplation - I know I should exercise,
I just dont have the time
Preparation - Join a gym but drop-out
Action - Going for a walk 5 days/week
Maintentance/Relapse Prevention Preparing for inevitable slips
Prochaska, J.O., DiClemente, C.C. & Norcross, J.C. (1992)
My Fitness Planner
http://www.mealsmatter.org/EatingFor
Health/Tools/MFP/index.aspx
Guidelines
Exercise Guideli
1. Exercise is usually more fun if
you do it with someone with
whom you feel comfortable
2. Avoid activities in which you
compete with others
3 T
3.
Try activities
ti iti th
thatt don't
d 't require
i
special preparation or
equipment,
4. Exercise for three, thirty minute
periods per week.
Establish a routine so you
aren't confronted with
decisions about when to
exercise.
22
Vacations
Life Changes
Plateaus
Social Pressures
Jackies Progress
Jackies Results
Childhood
Childhood Obesity
Obesity Epidemic
Epidemic
Consequences of
Childhood Obesity
23
Food-Mood Pairing in
Childhood
24
EAT-26
Garner, D.M., Olmsted, M.P., Bohr, Y., and Garfinkel,
P.E. (1982). The Eating Attitudes Test:
Psychometric features and clinical correlates.
Psychological Medicine, 12, 871-878.
Medical Complications
of Bulimia
MEDICAL
Redness and puffiness
around the eyes
Poor dental hygiene
hygiene,
tooth decay
Bruised or callused
knuckles
Puffy, swollen cheeks
Complaints of sore
throats
25
Medical Treatment of
Bulimia Nervosa
Etiology of BN:
Cognitive-Behavioral
Cognitive-Behavioral
Treatment of Bulimia Nervosa
PROGNOSIS:
Good - healthy self-esteem
Not-so-good - personality disorder, alcohol or
substance abuse, higher frequency of binge/purge
GOALS OF TREATMENT:
Not abstinence or cure but eating shouldnt be a
problem during normal times. It may get worse when
stressed
FOCUS:
Present and future behavior, less on history
HOMEWORK:
Self-monitoring
26
Suzannes Intake
Suzannes Intake - 2
What to Say
What Not to Say
Establish rapport
Your eating/weight
history may need to
be discussed
Reassure - bulimia
isnt crazy; its an
ineffective solution
to a real problem
Treatment Continued
Treatment Continued
27
Suzannes Treatment
Suzanne at Follow-up
What to Say
What Not to Say
Express concern
about unhappiness,
difficulty with
parents
t etc.
t
Reassure that you
wont force or trick
her into eating
Acknowledge her
reluctance
MEDICAL
Fainting, dizziness,
lightheadedness
Low blood p
pressure
Hair loss
Hyperactivity
Complaints of feeling
cold
Pale skin color
Cessation or erratic
menstrual cycles
Dont threaten,
cajole or nag
Dont try to convince
her that shes
she s too
thin
Avoid questions like,
Why do you think
youre fat? or Why
cant you eat just a
little?
Marilyn
28
Treatment of Anorexia
Establishing a Collaborative
Relationship
Bruchs Psychodynamic
Therapy
29
Summary
30
OvercomingEmotionalEating
EdwardAbramson,Ph.D.
SelectedReferences
Abramson, E. E. (2011). Its NOT Just Baby Fat!: 10 Steps to Help Your Child to a
Healthy Weight. Lafayette, CA: Bodega Books.
Abramson, E. E. (2006). Body Intelligence: Lose weight, keep it off & feel great about
your body without dieting! New York: McGraw-Hill.
Abramson, E. E. (2001). Emotional Eating: What you need to know before starting
another diet. San Francisco: Jossey-Bass.
Abramson, E. E. & Lucido, G. M. (1991). Childhood sexual experience and
bulimia. Addictive Behaviors, 16, 529-532.
Chagnon, Y. C., Rankinen, T., Snyder, E. E., Weisnagel, S. J., Prusse, L., & Bouchard,
C. (2003). The Human Obesity Gene Map: The 2002 Update. Obesity Research 11,
313367.
Cooper, Z., Fairburn, C. G. & Hawker, D. M. (2003). Cognitive-behavioral treatmentof
obesity: A clinicians guide. New York: Guilford.
DAnci, K. E., Watts, K. L., Kanarek, R. B., & Taylor, H. A. (2009). Low-carbohydrate
weight-loss diets. Effects on cognition and mood. Appetite, 52, 96-102.
Epel E, Lapidus R, McEwen B, Brownell K. (2001). Stress may add bite to appetite in
women: a laboratory study of stress-induced cortisol and eating behavior.
Psychoneuroendocrinology. 26, 37-49.
Jahnke, D. L. & Warschburger, P. A. (2008). Familial Transmission of Eating Behaviors
in Preschool-aged Children. Obesity, 16, 18211825.
Kanter, R. A., Williams, B. E., & Cummings, C. (1992). Personal and parental alcohol
abuse, and victimization in obese binge eaters and non-bingeing obese. Addictive
Behaviors, 17, 439-445.
Larsen,J.K.,canStrien,T.,Eisinga,R.,Engels,R.C.M.E.(2006).Genderdifferences
intheassociationbetweenalexithymiaandemotionaleatinginobeseindividuals.
JournalofPsychosomaticResearch(60),237243.
Mann,,T.,Tomiyama,A.J.,Westling,E.,Lew,A,Samuels,B.&Chatman,J.(2007).
Medicaressearchforeffectiveobesitytreatments:Dietsarenottheanswer.
AmericanPsychologist,62,220233.
31
Taylor,A.H.&Oliver,A.J.(2009).Acuteeffectsofbriskwalkingonurgestoeat
chocolate,affect,andresponsestoastressorandchocolatecue.Anexperimental
study.Appetite,53(1),155160.
Toornvliet,A.C.,Pijl,H.,Hopman,E.,EltedeWever,B.M.&Meinders,A.E.(1996).
Serotoninergicdruginducedweightlossincarbohydratecravingobesepatients.
InternationalJournalofObesityandRelatedMetabolicDisorders,20,917920.
Wang, G-J, Yang, J., Volkow, N., Telang, F., Ma, Y., Zhu, W., Wong, C.T.,
Tomasi, D., Thanos, P. K. & Fowler, J. S. (2006). Gastric stimulation in obese
subjects activates the hippocampus and other regions involved in brain reward
circuitry. PNAS, 103:15641-15645.
Wang,G-J., Volkow, N. D., Telang, F., Jayne, M., Ma, Y., Pradhan, K., Zhu, W.,
Wong, C. T., Thanos, P. K., Geliebter, A., Biegon, A. & Fowler, J. S. (2009).
Evidence of gender differences in the ability to inhibit brain activation elicited by
food stimulation. PNAS 2009 106:1249-1254.
Wonderlich,S.A.,Joiner,T.E.,Keel,P.K.,Williamson,D.A.,&Crosby,R.D.(2007).
Eatingdisorderdiagnoses:Empiricalapproachestoclassification.American
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Wurtman,J.J.(1988).Carbohydratecraving,moodchanges,andobesity.Journalof
ClinicalPsychiatry,49,3739.
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selection.Appetite,49,696699.
32
Program Objectives
Please use the objectives below to answer the online objective questions.
At the completion of this seminar, I have been able to achieve these seminar
objectives:
1. Distinguish between emotional eating and eating for other reasons.
2. Identify the role of emotional eating in dieting failure, bulimia nervosa, and
anorexia nervosa.
3. List six possible causes of emotional eating.
4. Describe methods for assessing patterns of emotional eating.
5. Implement strategies to help clients control eating.
6. Teach parents how to prevent or control emotional eating in their children.
7. Describe the role of emotional eating treatment in eating disorder therapies.
**If there are no additional objectives above, please select "not applicable"
PESI
NOTES
NOTES