Archives for July 2012

ADHD and Weight

adhd and weight gainDid you know that people with ADHD gain weight more easily than the rest of the population? And that it is harder for you to lose weight?

The connection with ADHD and weight makes sense when we remember that ADHD effects the executive functioning of the brain. The executive function effects self regulation, planning, organizing, prioritizing and awareness of the future. In relation to your eating habits this effects what you eat, where eat and how much you eat.

Reasons for weight gain when you have ADHD:

Studies found that adults with ADHD are more likely to be overweight or obese than the rest of the population reasons for this include…

Inattention:

  • Not being aware of how much you are eating due to inattention, e.g. watching TV and without realizing you eat the whole pack of cookies.

Self medicating with food:

  • Eating carbohydrates increases dopamine, (which is low in the brains of ADHDers) and in turn (briefly) helps depression and reduces anxiety

Planning:

If organizing and planning is hard for you, you are less likely to plan meals. When you realize you are starving, healthy food is less appealing and it takes longer to prepare than fast food.

Reasons why it’s harder to lose weight when you have ADHD:

  • Low tolerance for diets
  • ADDers get bored and frustrated with diets quickly.
  • Self care is challenging
  • Grocery shopping, meal preparation, eating regularly, getting enough sleep and doing daily exercise can seem overwhelming and difficult.
  • Track record

If you have tried to lose weight many times in the past, your hope and excitement has faded about weight loss. It is easier not to try than face disappointment again.

Actions to Lose Weight

1) Studies found untreated ADHD lead to bigger numbers on the scales, so it is important to treat and manage your ADHD. Visit your doctor and start implementing the actions I talk about in Untapped Brilliance.

2) Get moving, exercise for 30 minutes every day. Not only does exercise increase the number of calories you burn, you also crave healthier food and water as a result.

3) Mindfulness. When you eat mindfully you are noticing the taste of your food and when you feel full. Sit at a table and use cutlery. Don’t sit in front on the TV, Ever!

4) Do Eat, whole foods. It’s harder to over indulge in whole foods than processed foods, because you will feel full and satisfied. These include lean meats, fish, fresh fruits and vegetables and whole grains.

5) Don’t Eat, Sugar, or white foods e.g. white bread. It’s hard to stop eating these foods once you start.Avoid foods with no nutritional value, like fizzy drinks.

6) Hate meal planning? Then checkout this!   http://untappedbrilliance.com/adhd-meal-plan

Have you successfully lost weight? what was your strategy? Leave a note for me in the comment section!

 

 

ADHD And The Magic of Gratitude

ADHD and the Magic of GratitudeLast week, I met a friend for breakfast. He radiated happiness, fun and energy. This wouldn’t be worth mentioning were in not for the fact that his happiness is a new thing. For about 2 years he wasn’t particularly enjoying life, nothing bad had happened, he was healthy, happily married, a good job, a nice home. However, he was bored with life, he was going through the motions, without enjoying it.

Of course, I wanted to know what had changed. Everything seemed to be the same, same job, etc. However, for the last 6 months he has been writing down 5 things he is grateful for every day. The results are life changing.

By a happy coincidence, I have just finished reading the book ‘The Magic’ by Rhonda Byrne. She explains how practicing gratitude for what is in your life is transformational, both in terms of how happy you feel, and in attracting what you do want in your life.

ADDers are very hard on themselves. They are critical of themselves, their achievements, and how successful their life is or isn’t. They don’t acknowledge what they have done in the past and what is going well now. While taking a few minutes each day to feel grateful might seem very a simplistic solution, practicing gratitude helps with those traits. It makes you realize what is going well right now,as well as what has gone right in the past, too. It means you can own your achievements and feel good about yourself.

Why don’t you take a few minutes right now and think what you do have to be grateful for? This might sound cliché, but when you do this, you realize just how wonderful your life is. It turns a black mood into a happy one, and lifts your energy so you can tackle any problem that comes up.