Psychologist John Fleming PhD linked ADHD (Attention Deficit Hyper- Activity Disorder) and weight gain in a study conducted at his clinic in 1989-90. Since that time numerous research has confirmed the connection.
Many factors come in to play:
- Impulsivity will often lead to poor choices in the quality and quantity of food consumed.
- Distraction may cause missed meals resulting in huge quantities consumed later.
- An inability to control food impulses.
- The low levels of dopamine makes you chemically wired to crave carbs and sugar.
- ADHD people are sensory seeking and food provides a high dose of sensory stimulation.
- Planning is often challenging and creating a meal program requires organizational and time management skills.
- About 50% of adults with ADHD also suffer from an anxiety disorder, which can affect food choices.
- Emotional eating is triggered by boredom, stress, low-self-esteem (very prevalent traits with ADHD).
- The racing mind can lead to sleep issues. Sleep deprivation affects weight.
Having been recently diagnosed with ADHD (after I lost all my weight) I know that it is possible to get to a place of peace with food and your body.
I created a program after studying my behaviors which included compensating for the above challenges.
Never once did a doctor link my weight gain to ADHD or to my anxiety. Every doctor gave me a new diet. The ghost of future ill health would be waved in front of me: diabetes, heart attack etc. Yep, shame, and blame seemed to be a common tactic.
Nothing would get me to a potato chip binge quicker!
For me food is where I get my dopamine fix, it will calm me (albeit temporarily), but it does factor in to my life and my eating plans. I had previously used alcohol in this way, especially in parties where I had a lot of social anxiety. The buffet became my friend in these situations and I left feeling stuffed and ashamed.
If you have ADHD, diets will be difficult to follow…. ah, but then again that is true for everyone!
Diets are set ups for failure.
I knew intuitively that I could never follow a diet plan again. When I was diagnosed with ADHD, I knew that the path I took, had been the right one. With all my challenges ( ADHD and being over 60) I lost weight by following these steps:
1.I eat more frequently when I am anxious. I choose fresh fruits and veggies and stay away from the ultra processed foods.
2. I practice mindfulness. I get curious and talk to myself about my choices. The conversation helps me reflect and helps me work through the anxiety.
3. I name it, so it cannot shame me. You can only name it if you take step 2.
4. I practice loving kindness by doing mantras before stressful situations. I compliment myself on every success I have around this.
5. When I going to situations where there is a lot of grazing food, I eat before going. I used to be such an unconscious grazer, packing away so much without even noticing it. Paying attention and eating a meal before helped change this.
6. Exercise. Make it a daily habit. 25 wall push ups, which take less then 5 minutes, are a great mood enhancer. I can do them in a bathroom!
7. Meal preparation is easier if you stick to a small selection of menus. I am always 2 meals ahead which prevents the random nibbling.
8. Create a regular sleep routine and stick to it.
9. Make a food environment that helps you on the journey. My trigger foods are ones I eat out and are not available in my house.
10. I focus on my intention (which has nothing to do with a goal weight). My intention is to have a healthy relationship with my body and food. Every action I take supports this.
If you think you have ADHD check out the following links: CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder)
Thanks for reading,
Christina