Navigating Weight Loss and ADHD: Insights from Scatty Hat

Living with ADHD can present unique challenges, especially when it comes to weight management. Many people with ADHD struggle with impulsivity, emotional eating, and maintaining a consistent routine, which can complicate weight loss efforts.

In this blog post, I will explore practical strategies for navigating weight loss with an ADHD brain, drawing insights from my experiences.

Cup of coffee with quote "May You Live In Interesting Times"

Understanding the Connection Between ADHD and Weight Management

ADHD, or Attention-Deficit/Hyperactivity Disorder, affects millions of people worldwide. One of the lesser-known aspects of ADHD is its impact on weight management. Some research indicates that women (and men) with ADHD may be prone to obesity due to several factors:

• Impulsivity: Those with ADHD often act on impulse, this can lead to unhealthy eating choices if grabbing high calorie foods that also bring with them a pleasurable dopamine hit.

• Stimulation: The structural differences in the ADHD brain also mean that we may not experience internal satisfaction in the same way someone with a neurotypical brain might. Sensitivity to smell, taste, texture can effect what and how we eat. It can lead to misinterpretation of 'fullness' / satiation. Also the act of scrunching / munching can be akin to a compulsive 'stim'.

• Hyperfocus: An ADHD brain may be more likely to miss or dismiss hunger cues. Ignoring hunger cues can then lead to binging due to excessive hunger.

• Difficulty with Routine and Executive Function: Establishing and maintaining a consistent eating schedule can be challenging for those with ADHD; it can effect planning and preparation, and distraction, hyper-focus, difficulty decision making and procrastination can lead to rushed eating, poor choices or forgetting to eat.

• Emotional Eating: Some individuals with ADHD also use food as a coping mechanism for emotional distress.

  
  
  
  

Understanding these connections is crucial for developing effective weight loss strategies tailored to the unique needs of individuals with ADHD.

Setting Realistic Goals

When embarking on a weight loss journey, it's essential to set realistic and achievable goals. Here are some tips to consider:

1. Start Small: Instead of aiming for significant weight loss, focus on small, manageable changes. Adding to the goals as you go.

2. Focus on Habits: Rather than fixating solely on the number on the scale, concentrate on building healthy habits. Habits could include drinking more water, incorporating more fruits and vegetables into your diet, or increasing physical activity.

   
   

3. Data Collection: Start to reframe any measurements you collect, whether of weight, body, food (including macros), water intake, activity etc, as information that can be useful for understanding your body or your habits which might then help shape planning or habit changes but not as something to be a goal on its own or a measure by which to judge yourself - it's just information. e.g. a weekly weigh-in, is a poor measure of overall progress, as so many things influence the number on the scales. I'm not saying don't weigh yourself (I do daily but I don't obsess over the number - I actually use an app that calculates a weekly average) - if you've ever tried weighing yourself daily you can see how normal it is to fluctuate, so by all means use scales but don't become a slave to them.

   
   

4. Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small. This can help maintain motivation and reinforce positive behaviours.

   
   

Creating a Structured Eating Plan

A structured eating plan can be particularly beneficial for individuals with ADHD. Here are some strategies to help create a plan that works (and if you need diaries, apps, post-its, alarms etc, use what works!):

• Plan: Timetable a space each week to plan and prepare healthy meals and snacks. Write the plan down and put it somewhere visible - like the front of the fridge! Plan meals that are high in protein, fibre and healthy fats, there is increasing research supporting the importance for the ADHD brain of protein and healthy fats to help with attention, focus and impulsivity.

  
  

• Weekly Online Grocery Shop: Once you have a plan, your shopping list can then be created on the back of your plan; minimising impulsive buys, not over-stocking (you know how you can't see what you've got when the fridge is jam-packed right?!)

  
  

• Meal Prep: If you can schedule some time to prepare some meals in advance this can reduce impulsive eating and help with procrastination / distraction as they can be quick and easy on the day.

  
  

• Scheduled Eating Times: Skipping meals is so common in ADHD!!! Aim to establish regular meal and snack times to create a routine and to help with ADHD 'symptoms'. Timetable it like an appointment in to your diary. If you need to set a reminder alarm - do it! Eating regularly can also help prevent mindless snacking or hunger binge eating.

  
  

• Healthy Snack Options: Keep healthy/healthier snacks readily available to avoid reaching for junk food. ...and make them easily accessible, "if you can't see it it's not there, right!?!" Consider options like nuts, dried fruit, yogurt, or cut-up vegetables. Some ADHD meds can reduce appetite so snacking on sugary foods will reduce your nutritional intake.

  
  

• Monitoring Progress: Utilise trackers so you can feel connected to what you are eating (or doing) and can make adjustments to nourish and fuel your body and mind well.

  
  

Mindful Eating Practices

Mindful eating is a powerful tool for weight loss, especially for those with ADHD. Here are some practices to incorporate:

• Slow Down: Take time to enjoy your meals. Eating slowly can help you recognise when you are full and prevent overeating.

  
  

• Limit Distractions While Eating: Try to eat without distractions, such as television or smartphones. This can help you focus on your food and your body's hunger cues.

  
  

• Listening to Your Body: Practice paying attention to your body's signals. Eat when you are hungry (this IS a challenge when we're easily distracted! But thats the aim!) and stop when you are full (not over-full!).

  
  

Incorporating Physical Activity

Regular physical activity is essential for weight loss and overall well-being. Here are some tips to make exercise more enjoyable and manageable:

• Find Activities You Enjoy: This is SO important! A wise coach told me "you just need to find the right exercise" (and I also think the right place / people - because after a lifetime of unused gym memberships this is why I've managed to stay consistent for the first time in my life - for me I found FLOW Choose physical activities that you find fun and engaging. This could be dancing, hiking, swimming, or playing a sport.

  
  

• Set Short Workouts: If long workouts feel overwhelming, break them into shorter sessions. Even 10-15 minutes of activity can be beneficial.

  
  

• Incorporate Movement into Daily Life: Look for opportunities to move throughout the day. This could include taking the stairs instead of the elevator or going for a walk during breaks. I like a good dance in the kitchen when cooking!!

  
  

Building a Support System

Having a support system can significantly impact your weight loss journey. Here are some ways to build a supportive network:

• Join a Group or Find a Buddy: Consider joining a weight loss or fitness group or pair up with a fitness buddy. Having someone to support you can provide accountability and encouragement. Note: However, avoid any groups that promote crazy fads or do things that shame or pressure you. I have tried plenty of "slimming groups" that I absolutely would NOT recommend and that frankly even where they have "helped" in the short term have just added to the pattern of "yoyo dieting"!! But you must find what works for you, just keep in mind there are no quick fixes and a weight loss journey is a lifestyle journey.

  
  

• Share Your Goals: Talk to supportive friends and family about your weight loss goals. Sharing your journey can help you stay motivated and committed. And don't forget to share your goals witqh yourself!! Having visible reminders are important, whether thats an image board of your future, a picture, a list of habits, a meaningful quote

  
  

• Seek Professional Help: If needed, consider working with a nutritionist or therapist who specialises in ADHD. They can provide tailored guidance and support.

  
  

• You and Your Tools: You need to be your biggest cheer leader! AND you need to be willing to be honest with yourself. Keeping a positive and compassionate mindset and finding tools that support you. My tracker app and the in app support and app community really helps me. And reminding myself of the Japanese rooted philosophy that we are all "perfectly imperfect" and the idea that learning only happens when we fall and get back up, plus a bit of self-work with my own internal critic means I'm getting there!

  
  

Managing Emotional Eating

If you experience emotional eating, it can be a barrier to weight loss. For me boredom and lack of discipline with my chaotic mind can lead to episodes of over-eating and for some; feelings of anger, stress, low mood, anxiety can lead to eating as a way of coping or expressing the emotion. Here are some strategies to emotional eating:

• Identify Triggers: Keep a journal to track your eating habits and identify emotional triggers. Understanding what prompts emotional eating can help you develop healthier coping strategies.

  
  

• Find Alternatives: Instead of turning to food for comfort, explore other activities that can help you cope with emotions. This could include going for a walk, practicing mindfulness, or engaging in a hobby.

  
  

• Practice Self-Compassion: Be kind to yourself when setbacks occur. Recognise that weight loss is a journey, and it's okay to experience challenges along the way.

Revisit, Review, Remind, Reward, Rejoice!

• Regularly check in on your goals and add to, or change them if you need to. Remind yourself why you are doing what you are doing. Put them somewhere you can see them e.g make it your screen saver!

  
  

• Give yourself a pat on the back for whats gong well and don't give yourself a hard time for the things that aren't; acknowledge them and consider what might help.

  
  

• Adapt and change things up. ADHD brains can get distracted and easily bored so sometimes we need to shake things up a bit. If somethings no longer working thats ok - just change it a bit or completely!

  
  

• Sometimes an ADHD brain likes a "competition" or a "challenge" but also check you're not putting too much pressure on yourself.

  
  

• Remind yourself you are human and habits slip sometimes. You are perfectly imperfect!

  
  

• An ADHD brain can bring challenges but can also bring some positive skills to the table; creativity and hyper-focus can also be used positively to navigate what is not just a weight-loss journey but a way of living

Conclusion

Navigating weight loss while managing ADHD is challenging! And with the right strategies and support, I do believe it is achievable. By being curious and compassionate, setting realistic goals, creating a structured eating plan, practicing mindful eating, incorporating physical activity, building a support system, and managing emotional eating, individuals with ADHD can make significant progress on their weight loss journey.

Remember, the key is to focus on building healthy habits that work for you. Embrace the journey, celebrate your successes, and don't hesitate to seek support when needed. Your path to a healthier lifestyle is within reach. May you live in interesting times!...