Natalia Takena: Proper Nutrition is Not Just About Appearance. It’s About Physical and Psychological Health

Psychologist Natalia Takena will discuss the topic of eating disorders. Can weight loss marathons help in the fight against excess weight? How can one learn to maintain their weight after losing it? In what ways does food “help” a person relax? Read on.

What Draws You to the Topic of Eating Disorders?

In counseling, I often encounter clients who are dissatisfied with their weight, in addition to their main concerns. I have faced similar issues myself. In my youth, I dealt with stress eating, and at 18, I weighed 25 kilograms more than I do now at 37. Additionally, many people gained excess weight during the pandemic and lockdown and feel uncomfortable with it. Therefore, I couldn’t avoid this topic and pursued further training, earning a certificate in cognitive-behavioral approaches to combat excess weight.

Can Weight Loss Marathons Help in the Fight Against Excess Weight?

Weight loss marathons are not an effective long-term solution for shedding excess pounds. They focus on quick results, leading people to lose weight rapidly through calorie deficits and strict restrictions. When individuals return to their previous eating habits, the weight returns. Additionally, rapid weight loss can be stressful for the body, increasing the likelihood of developing eating disorders such as binge eating and night eating syndrome. During these marathons, individuals do not address the underlying conflicts that contributed to their weight gain and do not develop healthy eating habits.

How Can One Learn to Maintain Their Weight After Losing It?

A psychologist can assist you with this. They work with your thoughts, feelings, and habitual behaviors. In the CBT approach, it’s crucial to understand how a person’s excess weight is sustained. Issues such as anxiety, depression, anger, shame, low self-esteem, adaptation problems, sleep disturbances, stress, and past traumas can lead to disordered eating. Client support is vital; it helps maintain healthy eating habits and weight. A psychologist teaches you to respond differently to stress.

How Do You Begin Your Work with Clients?

The first step is for the individual to undergo a complete health check-up; therefore, before we start working together, I send my client to a doctor. Next, I gather their medical history, considering their health conditions, upbringing, eating habits, and family customs regarding food. For example, many parents use sweets as a reward for good behavior or grades. Some had strict parents who forbade them from leaving the table until they finished everything on their plate. Others skip meals due to extracurricular activities after school, which can lead to evening overeating.

When Do Noticeable Results Appear?

In the first two months, we meet weekly, take measurements, and weigh in. The individual will see results each week; this clear tracking is beneficial. However, it is important to note that during CBT therapy, individuals acquire skills that they will use throughout their lives. These include planning meals, overcoming food cravings, and learning to self-soothe without resorting to food. They learn how to respond to destructive thoughts that trigger unpleasant feelings.

What Are the Stages of Your Work?

After gathering the medical history, we move into the weight loss phase. Here, I can work alongside a nutritionist to help the client create a proper diet based on their medical history, taste preferences, and financial means. At this stage, I present the client with their real data and forecast the results we aim to achieve in six months. A realistic goal is a reduction of 10% from the initial weight for improved health. Upon achieving this goal, we move to the second stage: weight maintenance. In this phase, we meet once a month to develop and support the client’s new lifestyle long-term. From our first session, we begin keeping a food diary. I am interested not only in what and when the person eats but also in the feelings and thoughts associated with it. For instance, why did you go make yourself a sandwich? Were you upset? Or did you feel tired? This is where tracking irrational behaviors begins.

How Does Food “Help” a Person Relax?

Proteins (both plant-based and animal) contain tryptophan. This amino acid plays a role in protein metabolism and contributes to the production of serotonin (the happiness hormone), melatonin (the sleep hormone and antioxidant), and choline (an antidepressant). Since tryptophan is not produced by the body, it must be obtained through balanced nutrition from healthy foods such as cheese, fish, meat, mushrooms, all types of cabbage, chicken, peanuts, beans, peas, spinach, celery, and others.

I also recommend choosing bright and colorful foods—they can boost your mood (by the way, beautifully arranged food and table settings help too). Limit your coffee intake (I’m not suggesting complete elimination). Pay attention to certain signals: if you crave popcorn, nuts, or chips—it’s a sign of stress. Chewing can be calming. If you desire plain fish or meat—it indicates fatigue. Protein promotes dopamine production—the brain chemical that helps you feel energized. If you crave bread or pasta—it may suggest a lack of serotonin (by the way, you can replace them with an apple, pear, or peach). Additionally, if you want ice cream, it might indicate thirst; try drinking a glass of water first.

What Eating Disorders Do You Work With?

I want to clarify that obesity (based on body mass index) and eating disorders are not quite the same thing. A person with an eating disorder does not always appear very overweight or very underweight. This diagnosis is not made based on external appearances. When discussing eating disorders, psychologists focus on behavior rather than height, weight, or waist circumference. I work with eating disorders that may or have already led to weight gain. This includes binge eating disorder and night eating syndrome. However, I do not work with anorexia nervosa or bulimia nervosa; these cases require urgent attention from a psychiatrist. 

Children under two may exhibit distorted appetites by trying to eat inedible objects—this is normal; however, if older children exhibit this behavior, it may signal autism spectrum disorders. Specialized doctors and nutritionists focus on these issues. Some aspects of autism can be addressed through properly adjusted diets for children. Proper nutrition is not just about appearance; it’s about health.

What Do Psychologists Pay Attention To When Diagnosing Eating Disorders?

Psychologists consider a client’s “love” for extreme diets, fasting, or excessive exercise that leads to rapid weight loss. Diets and exercise regimens that prevent weight gain even when significantly reduced (body mass index below 18.5) are also examined. Certain rituals or the use of diuretics and laxatives in hopes of losing weight are red flags as well. Episodes of uncontrollable eating large quantities of food in short periods and an inability to stop are concerning behaviors. A reluctance to eat in front of others and a desire for solitude while eating are also noted. Attempts to “work off” consumed food through exercise or fasting the next day are signs of disordered behavior.

What Would You Like to Recommend to Our Readers?

Do not be ashamed of your excess weight; seek help from doctors and psychologists. It’s essential not to fear asking for support from loved ones. Take steps to eliminate triggers for relapse because only you are responsible for your life.

For more information about the pros and cons of online life, refer to the previous interview with psychologist Natalia Takena.

Contacts:
Instagram: @psihologsnatalija
WhatsApp: +371 24 509 504