Cure your diet blues: the science behind food and mood … what causes plateaus … your questions answered here

Shape, May, 2005 by Suzanne Schlosberg

Q What makes me feel so depressed when I start dieting?

A "This experience of feeling down is more than, 'Gee, it's not fun to diet,'" says Marta Meana, Ph.D., an associate professor of psychology at the University of Nevada, Las Vegas, who has researched the psychosocial impact of weight loss. "When you cut back on sugar, you're experiencing a decrease in brain chemicals, such as serotonin and endorphins, that make you feel good. If you're feeling a severe drop in mood, you're probably restricting too much, too fast."

One strategy to boost your mood is to eat foods that raise levels of these feel-good brain chemicals, called neurotransmitters, yet are more nutritious than the high-sugar treats you've cut out of your diet. "Fruit will work for your sweet craving," Meana says. "Or try a bagel with fruit jam or a fig bar. Just eat such foods in moderation and stay away from fried or fatty carbs."

Often, Meana says, cravings don't last long. "If you're dying for a chocolate bar, wait 15 or 20 minutes. There's a good chance that the strong urge will pass." If it doesn't, Meana says, "give into it a little bit. Have a couple of Hershey's Kisses rather than a whole bar."

Eating sweets isn't the only way to boost your levels of feel-good brain chemicals. "Exercise produces these chemicals too," Meana says. "Activities that calm you down will raise your serotonin levels to some extent. Instead of sitting around moping, develop other coping mechanisms. Call a friend, go for a bike ride or see a movie. Do things that give you pleasure."

Q I've lost 100 pounds in the last year by exercising daily (aerobics and weights) and cutting back on calories. However, I've hit a plateau that's lasted six weeks! I have 15 more pounds to go. What can I do?

A "It's very common with weight loss to hit plateaus," says Portland, Ore., nutrition consultant Ruth Carey, R.D. "Give your body some time to adjust--you may start losing again." If you don't consider that your body may have reached its natural, healthy weight. Many people pick weight goals that sound good but may not be realistic for them. "Keep up your aerobics and weight-training, and eat a balanced diet," Carey says. "Your body will find a spot where it's supposed to be, whether it's 5 pounds less than you weigh now, 15 pounds less or no less."

However, if you feel certain that you need to lose more weight, consult a registered dietitian or personal trainer. Adjusting your eating habits or exercise program may be the way to lose those last remaining pounds.

Suzanne Schlosberg is the co-author of The Fat-Free Truth: Real Answers to the Fitness and Weight-Loss Questions You Wonder About Most (Houghton Mifflin, 2005).

Send your questions to Shape, Weight-Loss Q & A, 21100 Erwin St., Woodland Hills, CA 91367; fax: (818) 704-7620; e-mail: WeightLossQ&A@Shape.com.