Weightloss

Lifting the Load Long-term Obesity is the disease of the 21st century (Rossner, 2002). We all know somebody who struggles with their weight. They decide to take action, determined to shed those extra pounds. They deprive themselves of indulgences like chocolate biscuits with their tea, they go out jogging wind hail or shine and they even subscribe to weekly editions of weight watchers magazine. This behaviour results in successful weight loss in most cases. However, after a couple of months their weight has returned, back to square one again, why? Relapse in weight loss is often due to failure to adhere to the weight-management behaviours that were undertaken in order to lose weight (Byrne, 2002). Avoiding those chocolate biscuits only lasts for so long! Like Pavlov, this definitely rings a bell! I am the perfect example of failure to maintain weight loss behaviours. I constantly delete my calorie counting apps only to re-download them a month later. The gym becomes my home for about 3 weeks and then we part ways for the rest of the year. Let’s be honest, this describes a lot you out there too! Even behavioural treatment fails to help maintain weight loss with half of the weight lost being regained within a year (Wadden, Sternberg, Letizia, Stunkard, & Foster, 1989) and all if not more of the weight being regained after 5 years (Wadden & frey, 1997).  However, there are success stories out there, some people lose weight and keep it off. What are the differences between those who regain their weight and those who maintain their new lower weight? Here are some factors that have been found to contribute:    Self-Efficacy: Self efficacy in this context refers to belief in one’s ability in relation to weight loss behaviour. For example, believing in your ability to do the necessary exercise or to refrain from eating unhealthy food. Research has shown that those with higher self-efficacy in relation to weight loss behaviour maintain weight loss more than those with low self-efficacy.                                                                                  Coping Skills: The ability to cope with stress has also been related to successful weight loss management. Failure to cope appropriately with stress can result in eating in response to negative emotions. However, effective problem-solving in relation to stressors reduces negative emotions and this makes eating as a means of regulating emotions less likely. Weight Goals: Differences in goal achievement have been shown to effect whether weight loss is maintained or not. Research has suggested that those who successfully achieve their weight loss goal in the first place are more likely to maintain their new lower weight. It was suggested that this is due to satisfaction with new weight and increased concern and attention paid to changes in weight as a result. However, failure to achieve goals may leave individuals feeling like weight loss behaviours are not worthwhile.   Dichotomous thinking:  The notion of dichotomous thinking is also known as ‘All or nothing thinking’ or ‘Black and white thinking’. This type of thinking is never good; it has been related to depression (Beck, 1976) and anorexia (Garner & Bemis, 1982) as well as other psychological difficulties along with failure to maintain weight loss behaviour. Dichotomous thinking can be related to weight goals as it can leave an individual feeling like they have failed if they do not reach their target.  As mentioned in the last point, this perception of failure means the person is not motivated to continue their weight loss behaviour.

So what are the take home messages here? What can you do maintain your hard earned weight loss? Well, firstly you can believe in your ability to lose weight, you can set realistic goals and do your best to achieve them. However, it is important to remember that any weight loss is progress so do not think that you have failed if you do not reach your target. For anyone who is interested in reading more about this, here are some links to studies by Byrne (2002) and Byrne and colleagues (2004). These links are the source of much of this information. Sit down with a cup of tea and have a read…..but remember no biscuits! An Article by Susan M. Byrne on Psychological Aspects of Weight Maintenance and Relapse in Obesity Article Relating to Psychological Predictors of Weight Regain in Obesity

Thesis/dissertations....some advice

I want to write a different type of post today...if you are only here for the wacky psychological theories then byeeeee! See you next time!

I am writing this post because I have recently completed my final year dissertation. Having started the experience with absolutly no clue what to expect, I want to post afew things that I think will be of benefit to someone starting their dissertation/thesis. So if you know anyone who is starting out or will be doing one soon then feel free to share this. 

1. Try to plan in advance: 

I began to think about my dissertation the summer before the start of my final year. Have an idea of the area that you want to do your dissertation in. I stumbled upon the topic of body image and was immediately interested. BUT...do not get too attached to an idea and have afew others floating around in case. I lost count of all the topics I thought I was going to do. In the end I came back to the topic that I had looked at in summer.

2. Brush up on your statistics knowledge....Seriously: 

I went into my my dissertation with absolultly no clue how to calculate sample size. It was something I had to just figure out myself which took up alot of time. I had good knowledge in other areas of stats which made those parts easy. Bottom line...figuring out stats will use up alot of your time. 

3. Accept that somethings are just out of your control: 

Other than one or two group projects, this was the first time I really had to rely on others as part of my work. There are participants who will  not show up and you have to rely on your supervisor for things you don't know enough about. Try not to stress about things you can't control, you can only do so much, have a little faith...it will work out. 

4. Don't waste time...just get it done.

We were provided with guidelines to ensure we had things done in time. This was a brilliant guide to keep me on track. If you aren't given one, make one for yourself and stick to it as best you can. I got my data collected as realistically early as possible which prevented last minute rushing. Getting things done in time will seriously allow you to avoid stress.

5. Baby steps...:

Take pride in the little things...I was always proud of ticking of things on my guidelines sheet.

You have finialised your idea...achievement!!

Ethical approval gained....achievement!!

You have conducted a literature review.....achievement!! 

In summary, it is a step by step process...one thing at a time. That said, planning and timing are key! ''By failing to prepare, you are preparing to fail'' You said it Benjie!!

Quotes from psychologists

The ability to be in the present moment is a major component of mental wellness. -Abraham Maslow

Meanings are not determined by situations, but we determine ourselves by the meanings we give to situations. - Alfred Adler 

The art of being wise is knowing what to overlook. - William James

The good life is a process, not a state of being. It is a direction not a destination - Carl Rogers

Well-being cannot exist just on your own head. Well-being is a combination of feeling good as well as actually having meaning, good relationships and accomplishment. - Martin Seligman

The greatest weapon against stress is our ability to choose one thought over the other. - William James

Depression

I guess with the passing of one of my favorite actors Robin Williams now is a good time to educate about depression.

Depression is a type of mood disorder marked by emotional, physiological and cognitive symptoms. These may include sadness, sleep disturbance, feelings of worthlessness and irritability. 

Depression is more common than most people think with 40 million suffers in the US alone.The average onset of depression is in the early 20's.

Depression isn't something that a person can just snap out of. In most cases it needs to be treated by a professional.

So what causes depression? Well...depression is complex..there is no one trigger. However, research has identified factors that seem to increase the chance of developing depression. These include stressful life events such as past abuse. This can lead to a faulty way of processing the world around us (known as negative automatic thoughts). Depression has also been linked to differences in brain structures such as reduced size of the hippocampus. It has also been suggested may be somewhat  genetic. Some models suggest that it is the interaction of a number of these factors that result in the onset of depression. 

The good news is that depression is treatable. Some of these treatments include medication that blocks re-uptake of serotonin to increase levels in the body. There are also therapies such as CBT which have strong evidence behind them. A good place to start may be speaking to your GP about how you are feeling. You can then go on to find the treatment that is best for you.

If you are going to take away anything from this post please let it be that depression exists, it isn't something to be ashamed of or to hide. It is a common disorder that can be fixed if you reach out and ask for the help. 

Stress

We have all been there....whether it is because of that assignment that is due tomorrow morning, the overload at work or family issues. So...what exactly stress? Why does it happen? and more importantly...how can we reduce it?

Stress can be defined as a series of physical, biochemical and behavioural changes that occur due to a perceived threat in the environment. This response occurs because in the short term it is useful to allow for rapid response to threat. This is known as the fight or flight response. However, long term stress is damaging to health. One hormone that plays a large role in this is Cortisol. In the short term it gives a short burst of energy and reduces sensitivity to pain. However if this hormone is long lasting in the body due to continuous stress it causes damage such as high blood pressure, suppression of the immune system and infertility. 

...Needless to say...long term stress is not good for you....

Unless you do not care about anything at all in life, stress is pretty much unavoidable. So...that just leaves one question....how can we reduce stress?

I could  list off a million and one studies that give many different ways that have been suggested to reduce stress. These include different medications, mindfulness, meditation...the list goes on and on... Here are some common and relatively easy methods of stress often suggested.

1. Get a good night's sleep

Sleep is a crucial human function. It has many important roles such as allowing for the consolidation of memories, repairing of cells and allowing us to recharge. Adults need roughly 7-9 hours of sleep per day. Poor sleep for even one night has been found to impact memory, mood and judgement. A better night's sleep leaves you better able to tackle the challenges of the following day. 

2. Exercise  

Exercise increases the levels of the hormone endorphin in the body. This hormone reduces perception of pain and have been linked to feelings of happiness. Regular exercise is positive both physically and mentally. Exercising as part of a group can also have benefits in terms of social support as well. 

3. Cut down on caffeine.

Caffeine has been found to increase both adrenocorticotropin (ACTH) and cortisol secretion. You may recall where I mentioned above that cortisol plays a major role in the activation of the stress response in the body. High amounts of caffeine on a regular basis have been found to be related to health effects similar to that of long term elevated cortisol levels. Caffeine can also affect your sleep by keeping you awake at night. Therefore, cutting down on caffeine can be beneficial for your physical and mental health.

4. Try relaxation exercises 

Breathing and muscle relaxation exercises can be done anywhere, whether it is sitting at your desk in the office or on the couch at home. These are good ways to relieve feelings of tension and to focus on the present moment. They are worth giving a try.

Beauty

What do people consider beautiful? Why do so may people strive for beauty? Is beauty a good or a bad thing?

This collage of celebrity body parts was put together recently to display what men and women considered to be the perfect female body.

According to research males find women most attractive when they have big eyes, high cheekbones and a big smile. According to the picture above Megan Fox's face must tick all of those boxes. The reason for this has been suggested to be because these features are all a sign of youth and health.

Here is a random and interesting twist that is known as 'The Averageness hypothesis'. This states that the average of two or more pretty faces is perceived as prettier than just one of those pretty faces.

This is an example that was used in class,Taylor Lautner and Robert Pattinson's faces merged into one.

Personally I think this isn't a great example because I would still be Team Jacob on that one! But i have seen other examples that really display it well! 

So what is it about beauty that makes people want a slice of it? What is it that has men and women running to the plastic surgeon for a little nip and tuck? 

You may recall 'The Halo Effect' (also known as 'the what is good is beautiful principle') in one of my previous blog posts. This is the tendency to attribute other positive traits to attractive people. For example, they may be assumed to be intelligent, successful and talented as well as pretty. This certainly has a role to play in the desire for beauty, after all..we all want  others to think well of us. I guess that could be perceived as one of the good things about beauty (for attractive people that is).

It is safe to say that there is an unrealistic portrayal of what people actually look like put forward by the media.Some examples include singer Lorde calling out on one photo of herself that had been photo-shopped. Another is this magazine that worked so hard to give Adam Lavigne a good figure that they actually photo-shopped half of him out...

Adolescents that suffer from eating disorders often report being influenced by images presented by the media. Unfortunately, media images can lead to negative perceptions of one's own body and be a contributing factor to the development of  eating disorders such as anorexia and bulimia. They can also lead to social pressures and expectations that have men in the gym and women exercising and dieting to the extreme competing to look better than each other. This is one of the nasty sides of beauty, the desire to hold it can lead to unhealthy behavior.

  

So is beauty a good or bad thing? At this moment I honestly don'y know so I guess I will leave that for you to decide....

                                                   

Obedience

So...after watching the movie Conformity I decided to look into obedience abit more.

Obedience is a type of social influence in which an individual carries out orders from an authoritative figure.
If you have ever taken out the trash because a parent told you too or done something at work because your boss told you to then you have experienced obedience to authority. This isn't really a big deal, it's just something we have to deal with in life. BUT...when the authoritative figure takes it too far then it becomes an issue...

For those of you who have not watched Conformity, it is a pretty accurate recollection of what actually happened in a McDonalds restaurant in Mount Washington, Kentucky in 2004. A prank phone call was made to manager Donna Jean Summers telling her that an employee had stolen money. The man on the phone claimed to be the police and asked that Louise Ogborn who was accused of stealing the money take part in a strip search. Long story short the requests made by the prank caller got increasingly weird and messed up and ended with Louise being sexually assaulted because the 'police officer' told the manager's fiance to do it. Similar prank calls were made in 70 other restaurants across the U.S and the managers of those restaurants complied with his requests every time. The employees then complied with what the manager told them to do as a result. 

Below is an actual picture of CCTV footage of Louise in the office when this was happening.

Not really sure its was okay to make a move about this but there ya go...

This is a perfect example of when obedience to authority goes too far...

I'm sure that you are thinking to yourself 'that is ridiculous, why didn't Louise leave and why didn't Donna see how messed up this was and stop following the orders of 'the police man'??'

The scary thing is that research into obedience actually suggests that if put in this situation, most people would do the exact same thing. 

Milgram's study of obedience in 1961 is well known whether you study psychology or not. Basically he got normal everyday members of the public to administer a fatal shock (450 volts) to a person who they thought was another a member of the public. The shocks weren't real but the member of the public didn't know that. The other person was screaming in pain and begging the researcher to let them go but the member of the public still continued to shock the person...all because the researcher told them to. The members of the public who were the giving the shocks were clearly distressed and did express that they did not want to do it...but over 60% of people went all they way and administered the fatal shock just because the researcher said they had to.

I am reading about these incidents and thinking to myself that I definitely would never do anything like this but the research and evidence says that we would. 

The incidents discussed above were small in scale but serious.....put this on a larger scale and you have stuff like the holocaust going on...

Where do we draw the line?? How far does an authority have to push you before you say no??