[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.48,0:00:02.21,Default,,0000,0000,0000,,Three and a half years ago,
Dialogue: 0,0:00:02.21,0:00:05.46,Default,,0000,0000,0000,,I made one of the best decisions of my life.
Dialogue: 0,0:00:05.46,0:00:07.53,Default,,0000,0000,0000,,As my New Year's resolution,
Dialogue: 0,0:00:07.53,0:00:11.76,Default,,0000,0000,0000,,I gave up dieting, stopped worrying about my weight,
Dialogue: 0,0:00:11.76,0:00:14.79,Default,,0000,0000,0000,,and learned to eat mindfully.
Dialogue: 0,0:00:14.79,0:00:18.67,Default,,0000,0000,0000,,Now I eat whenever I'm hungry,
Dialogue: 0,0:00:18.67,0:00:21.74,Default,,0000,0000,0000,,and I've lost 10 pounds.
Dialogue: 0,0:00:21.74,0:00:24.27,Default,,0000,0000,0000,,This was me at age 13,
Dialogue: 0,0:00:24.27,0:00:26.81,Default,,0000,0000,0000,,when I started my first diet.
Dialogue: 0,0:00:26.81,0:00:29.82,Default,,0000,0000,0000,,I look at that picture now, and I think,
Dialogue: 0,0:00:29.82,0:00:31.66,Default,,0000,0000,0000,,you did not need a diet,
Dialogue: 0,0:00:31.66,0:00:34.33,Default,,0000,0000,0000,,you needed a fashion consult.
Dialogue: 0,0:00:34.33,0:00:36.74,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:36.74,0:00:39.81,Default,,0000,0000,0000,,But I thought I needed to lose weight,
Dialogue: 0,0:00:39.81,0:00:41.27,Default,,0000,0000,0000,,and when I gained it back,
Dialogue: 0,0:00:41.27,0:00:45.20,Default,,0000,0000,0000,,of course I blamed myself.
Dialogue: 0,0:00:45.20,0:00:47.70,Default,,0000,0000,0000,,And for the next three decades,
Dialogue: 0,0:00:47.70,0:00:50.46,Default,,0000,0000,0000,,I was on and off various diets.
Dialogue: 0,0:00:50.46,0:00:52.53,Default,,0000,0000,0000,,No matter what I tried,
Dialogue: 0,0:00:52.53,0:00:55.36,Default,,0000,0000,0000,,the weight I'd lost always came back.
Dialogue: 0,0:00:55.36,0:00:58.96,Default,,0000,0000,0000,,I'm sure many of you know the feeling.
Dialogue: 0,0:00:58.96,0:01:00.52,Default,,0000,0000,0000,,As a neuroscientist,
Dialogue: 0,0:01:00.52,0:01:03.34,Default,,0000,0000,0000,,I wondered, why is this so hard?
Dialogue: 0,0:01:03.34,0:01:05.90,Default,,0000,0000,0000,,Obviously, how much you weigh depends on
Dialogue: 0,0:01:05.90,0:01:08.49,Default,,0000,0000,0000,,how much you eat and how much energy you burn.
Dialogue: 0,0:01:08.49,0:01:10.70,Default,,0000,0000,0000,,What most people don't realize
Dialogue: 0,0:01:10.70,0:01:12.52,Default,,0000,0000,0000,,is that hunger and energy use
Dialogue: 0,0:01:12.52,0:01:14.62,Default,,0000,0000,0000,,are controlled by the brain,
Dialogue: 0,0:01:14.62,0:01:18.14,Default,,0000,0000,0000,,mostly without your awareness.
Dialogue: 0,0:01:18.14,0:01:21.70,Default,,0000,0000,0000,,Your brain does a lot of its work behind the scenes,
Dialogue: 0,0:01:21.70,0:01:23.91,Default,,0000,0000,0000,,and that is a good thing,
Dialogue: 0,0:01:23.91,0:01:26.10,Default,,0000,0000,0000,,because your conscious mind --
Dialogue: 0,0:01:26.10,0:01:27.96,Default,,0000,0000,0000,,how do we put this politely? --
Dialogue: 0,0:01:27.96,0:01:31.24,Default,,0000,0000,0000,,it's easily distracted.
Dialogue: 0,0:01:31.24,0:01:33.94,Default,,0000,0000,0000,,It's good that you don't have to remember to breathe
Dialogue: 0,0:01:33.94,0:01:36.58,Default,,0000,0000,0000,,when you get caught up in a movie.
Dialogue: 0,0:01:36.58,0:01:38.60,Default,,0000,0000,0000,,You don't forget how to walk
Dialogue: 0,0:01:38.60,0:01:41.52,Default,,0000,0000,0000,,because you're thinking about\Nwhat to have for dinner.
Dialogue: 0,0:01:41.52,0:01:43.50,Default,,0000,0000,0000,,Your brain also has its own sense
Dialogue: 0,0:01:43.50,0:01:45.26,Default,,0000,0000,0000,,of what you should weigh,
Dialogue: 0,0:01:45.26,0:01:48.33,Default,,0000,0000,0000,,no matter what you consciously believe.
Dialogue: 0,0:01:48.33,0:01:50.37,Default,,0000,0000,0000,,This is called your set point,
Dialogue: 0,0:01:50.37,0:01:52.03,Default,,0000,0000,0000,,but that's a misleading term,
Dialogue: 0,0:01:52.03,0:01:53.74,Default,,0000,0000,0000,,because it's actually a range
Dialogue: 0,0:01:53.74,0:01:56.31,Default,,0000,0000,0000,,of about 10 or 15 pounds.
Dialogue: 0,0:01:56.31,0:01:59.53,Default,,0000,0000,0000,,You can use lifestyle choices to move your weight
Dialogue: 0,0:01:59.53,0:02:01.60,Default,,0000,0000,0000,,up and down within that range,
Dialogue: 0,0:02:01.60,0:02:06.00,Default,,0000,0000,0000,,but it's much, much harder to stay outside of it.
Dialogue: 0,0:02:06.00,0:02:08.03,Default,,0000,0000,0000,,The hypothalamus, the part of the brain
Dialogue: 0,0:02:08.03,0:02:09.94,Default,,0000,0000,0000,,that regulates body weight,
Dialogue: 0,0:02:09.94,0:02:12.37,Default,,0000,0000,0000,,there are more than a dozen chemical signals
Dialogue: 0,0:02:12.37,0:02:14.98,Default,,0000,0000,0000,,in the brain that tell your body to gain weight,
Dialogue: 0,0:02:14.98,0:02:18.67,Default,,0000,0000,0000,,more than another dozen that\Ntell your body to lose it,
Dialogue: 0,0:02:18.67,0:02:21.98,Default,,0000,0000,0000,,and the system works like a thermostat,
Dialogue: 0,0:02:21.98,0:02:24.32,Default,,0000,0000,0000,,responding to signals from the body
Dialogue: 0,0:02:24.32,0:02:27.93,Default,,0000,0000,0000,,by adjusting hunger, activity and metabolism,
Dialogue: 0,0:02:27.93,0:02:31.66,Default,,0000,0000,0000,,to keep your weight stable as conditions change.
Dialogue: 0,0:02:31.66,0:02:33.76,Default,,0000,0000,0000,,That's what a thermostat does, right?
Dialogue: 0,0:02:33.76,0:02:37.19,Default,,0000,0000,0000,,It keeps the temperature in your house the same
Dialogue: 0,0:02:37.19,0:02:39.95,Default,,0000,0000,0000,,as the weather changes outside.
Dialogue: 0,0:02:39.95,0:02:42.77,Default,,0000,0000,0000,,Now you can try to change the temperature
Dialogue: 0,0:02:42.77,0:02:46.27,Default,,0000,0000,0000,,in your house by opening a window in the winter,
Dialogue: 0,0:02:46.27,0:02:50.04,Default,,0000,0000,0000,,but that's not going to change\Nthe setting on the thermostat,
Dialogue: 0,0:02:50.04,0:02:52.23,Default,,0000,0000,0000,,which will respond by kicking on the furnace
Dialogue: 0,0:02:52.23,0:02:54.67,Default,,0000,0000,0000,,to warm the place back up.
Dialogue: 0,0:02:54.67,0:02:57.99,Default,,0000,0000,0000,,Your brain works exactly the same way,
Dialogue: 0,0:02:57.99,0:03:01.14,Default,,0000,0000,0000,,responding to weight loss by using powerful tools
Dialogue: 0,0:03:01.14,0:03:02.29,Default,,0000,0000,0000,,to push your body back
Dialogue: 0,0:03:02.29,0:03:06.32,Default,,0000,0000,0000,,to what it considers normal.
Dialogue: 0,0:03:06.32,0:03:08.30,Default,,0000,0000,0000,,If you lose a lot of weight,
Dialogue: 0,0:03:08.30,0:03:12.62,Default,,0000,0000,0000,,your brain reacts as if you were starving,
Dialogue: 0,0:03:12.62,0:03:15.25,Default,,0000,0000,0000,,and whether you started out fat or thin,
Dialogue: 0,0:03:15.25,0:03:18.22,Default,,0000,0000,0000,,your brain's response is exactly the same.
Dialogue: 0,0:03:18.22,0:03:20.49,Default,,0000,0000,0000,,We would love to think that your brain could tell
Dialogue: 0,0:03:20.49,0:03:21.96,Default,,0000,0000,0000,,whether you need to lose weight or not,
Dialogue: 0,0:03:21.96,0:03:24.09,Default,,0000,0000,0000,,but it can't.
Dialogue: 0,0:03:24.09,0:03:26.98,Default,,0000,0000,0000,,If you do lose a lot of weight,
Dialogue: 0,0:03:26.98,0:03:29.28,Default,,0000,0000,0000,,you become hungry,
Dialogue: 0,0:03:29.28,0:03:32.17,Default,,0000,0000,0000,,and your muscles burn less energy.
Dialogue: 0,0:03:32.17,0:03:34.82,Default,,0000,0000,0000,,Dr. Rudy Leibel of Columbia University
Dialogue: 0,0:03:34.82,0:03:36.53,Default,,0000,0000,0000,,has found that people who have lost
Dialogue: 0,0:03:36.53,0:03:38.73,Default,,0000,0000,0000,,10 percent of their body weight
Dialogue: 0,0:03:38.73,0:03:41.55,Default,,0000,0000,0000,,burn 250 to 400 calories less
Dialogue: 0,0:03:41.55,0:03:44.06,Default,,0000,0000,0000,,because their metabolism is suppressed.
Dialogue: 0,0:03:44.06,0:03:46.49,Default,,0000,0000,0000,,That's a lot of food.
Dialogue: 0,0:03:46.49,0:03:48.71,Default,,0000,0000,0000,,This means that a successful dieter
Dialogue: 0,0:03:48.71,0:03:51.88,Default,,0000,0000,0000,,must eat this much less forever
Dialogue: 0,0:03:51.88,0:03:53.17,Default,,0000,0000,0000,,than someone of the same weight
Dialogue: 0,0:03:53.17,0:03:55.47,Default,,0000,0000,0000,,who has always been thin.
Dialogue: 0,0:03:55.47,0:03:57.26,Default,,0000,0000,0000,,From an evolutionary perspective,
Dialogue: 0,0:03:57.26,0:03:59.81,Default,,0000,0000,0000,,your body's resistance to weight loss makes sense.
Dialogue: 0,0:03:59.81,0:04:02.94,Default,,0000,0000,0000,,When food was scarce, our ancestors' survival
Dialogue: 0,0:04:02.94,0:04:05.44,Default,,0000,0000,0000,,depended on conserving energy,
Dialogue: 0,0:04:05.44,0:04:07.69,Default,,0000,0000,0000,,and regaining the weight when food was available
Dialogue: 0,0:04:07.69,0:04:10.80,Default,,0000,0000,0000,,would have protected them\Nagainst the next shortage.
Dialogue: 0,0:04:10.80,0:04:13.32,Default,,0000,0000,0000,,Over the course of human history,
Dialogue: 0,0:04:13.32,0:04:16.33,Default,,0000,0000,0000,,starvation has been a much bigger problem
Dialogue: 0,0:04:16.33,0:04:18.01,Default,,0000,0000,0000,,than overeating.
Dialogue: 0,0:04:18.01,0:04:22.24,Default,,0000,0000,0000,,This may explain a very sad fact:
Dialogue: 0,0:04:22.24,0:04:25.07,Default,,0000,0000,0000,,Set points can go up,
Dialogue: 0,0:04:25.07,0:04:27.94,Default,,0000,0000,0000,,but they rarely go down.
Dialogue: 0,0:04:27.94,0:04:30.13,Default,,0000,0000,0000,,Now, if your mother ever mentioned
Dialogue: 0,0:04:30.13,0:04:32.43,Default,,0000,0000,0000,,that life is not fair,
Dialogue: 0,0:04:32.43,0:04:35.22,Default,,0000,0000,0000,,this is the kind of thing she was talking about.
Dialogue: 0,0:04:35.22,0:04:38.26,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:04:38.26,0:04:41.44,Default,,0000,0000,0000,,Successful dieting doesn't lower your set point.
Dialogue: 0,0:04:41.44,0:04:42.99,Default,,0000,0000,0000,,Even after you've kept the weight off
Dialogue: 0,0:04:42.99,0:04:44.82,Default,,0000,0000,0000,,for as long as seven years,
Dialogue: 0,0:04:44.82,0:04:48.79,Default,,0000,0000,0000,,your brain keeps trying to make you gain it back.
Dialogue: 0,0:04:48.79,0:04:52.08,Default,,0000,0000,0000,,If that weight loss had been due to a long famine,
Dialogue: 0,0:04:52.08,0:04:54.41,Default,,0000,0000,0000,,that would be a sensible response.
Dialogue: 0,0:04:54.41,0:04:57.09,Default,,0000,0000,0000,,In our modern world of drive-thru burgers,
Dialogue: 0,0:04:57.09,0:05:00.55,Default,,0000,0000,0000,,it's not working out so well for many of us.
Dialogue: 0,0:05:00.55,0:05:04.29,Default,,0000,0000,0000,,That difference between our ancestral past
Dialogue: 0,0:05:04.29,0:05:06.69,Default,,0000,0000,0000,,and our abundant present
Dialogue: 0,0:05:06.69,0:05:08.98,Default,,0000,0000,0000,,is the reason that Dr. Yoni Freedhoff
Dialogue: 0,0:05:08.98,0:05:11.04,Default,,0000,0000,0000,,of the University of Ottawa
Dialogue: 0,0:05:11.04,0:05:13.74,Default,,0000,0000,0000,,would like to take some of his patients back to a time
Dialogue: 0,0:05:13.74,0:05:15.84,Default,,0000,0000,0000,,when food was less available,
Dialogue: 0,0:05:15.84,0:05:17.54,Default,,0000,0000,0000,,and it's also the reason
Dialogue: 0,0:05:17.54,0:05:19.93,Default,,0000,0000,0000,,that changing the food environment
Dialogue: 0,0:05:19.93,0:05:24.04,Default,,0000,0000,0000,,is really going to be the most effective solution
Dialogue: 0,0:05:24.04,0:05:26.15,Default,,0000,0000,0000,,to obesity.
Dialogue: 0,0:05:26.15,0:05:29.43,Default,,0000,0000,0000,,Sadly, a temporary weight gain
Dialogue: 0,0:05:29.43,0:05:31.48,Default,,0000,0000,0000,,can become permanent.
Dialogue: 0,0:05:31.48,0:05:34.11,Default,,0000,0000,0000,,If you stay at a high weight for too long,
Dialogue: 0,0:05:34.11,0:05:36.58,Default,,0000,0000,0000,,probably a matter of years for most of us,
Dialogue: 0,0:05:36.58,0:05:41.02,Default,,0000,0000,0000,,your brain may decide that that's the new normal.
Dialogue: 0,0:05:41.02,0:05:45.08,Default,,0000,0000,0000,,Psychologists classify eaters into two groups,
Dialogue: 0,0:05:45.08,0:05:46.70,Default,,0000,0000,0000,,those who rely on their hunger
Dialogue: 0,0:05:46.70,0:05:49.27,Default,,0000,0000,0000,,and those who try to control their eating
Dialogue: 0,0:05:49.27,0:05:55.33,Default,,0000,0000,0000,,through willpower, like most dieters.
Dialogue: 0,0:05:55.33,0:06:01.84,Default,,0000,0000,0000,,Let's call them intuitive eaters and controlled eaters.
Dialogue: 0,0:06:01.84,0:06:04.02,Default,,0000,0000,0000,,The interesting thing is that intuitive eaters
Dialogue: 0,0:06:04.02,0:06:06.66,Default,,0000,0000,0000,,are less likely to be overweight,
Dialogue: 0,0:06:06.66,0:06:10.36,Default,,0000,0000,0000,,and they spend less time thinking about food.
Dialogue: 0,0:06:10.36,0:06:14.00,Default,,0000,0000,0000,,Controlled eaters are more vulnerable
Dialogue: 0,0:06:14.00,0:06:16.86,Default,,0000,0000,0000,,to overeating in response to advertising,
Dialogue: 0,0:06:16.86,0:06:20.73,Default,,0000,0000,0000,,super-sizing, and the all-you-can-eat buffet.
Dialogue: 0,0:06:20.73,0:06:22.47,Default,,0000,0000,0000,,And a small indulgence,
Dialogue: 0,0:06:22.47,0:06:25.68,Default,,0000,0000,0000,,like eating one scoop of ice cream,
Dialogue: 0,0:06:25.68,0:06:31.29,Default,,0000,0000,0000,,is more likely to lead to a food binge
Dialogue: 0,0:06:31.29,0:06:33.19,Default,,0000,0000,0000,,in controlled eaters.
Dialogue: 0,0:06:33.19,0:06:35.11,Default,,0000,0000,0000,,Children are especially vulnerable
Dialogue: 0,0:06:35.11,0:06:38.24,Default,,0000,0000,0000,,to this cycle of dieting and then binging.
Dialogue: 0,0:06:38.24,0:06:41.07,Default,,0000,0000,0000,,Several long-term studies have shown
Dialogue: 0,0:06:41.07,0:06:45.22,Default,,0000,0000,0000,,that girls who diet in their early teenage years
Dialogue: 0,0:06:45.22,0:06:48.55,Default,,0000,0000,0000,,are three times more likely to become overweight
Dialogue: 0,0:06:48.55,0:06:50.08,Default,,0000,0000,0000,,five years later,
Dialogue: 0,0:06:50.08,0:06:52.90,Default,,0000,0000,0000,,even if they started at a normal weight,
Dialogue: 0,0:06:52.90,0:06:55.55,Default,,0000,0000,0000,,and all of these studies found
Dialogue: 0,0:06:55.55,0:06:57.86,Default,,0000,0000,0000,,that the same factors
Dialogue: 0,0:06:57.86,0:07:01.25,Default,,0000,0000,0000,,that predicted weight gain
Dialogue: 0,0:07:01.25,0:07:04.25,Default,,0000,0000,0000,,also predicted the development of eating disorders.
Dialogue: 0,0:07:04.25,0:07:05.82,Default,,0000,0000,0000,,The other factor, by the way,
Dialogue: 0,0:07:05.82,0:07:07.25,Default,,0000,0000,0000,,those of you who are parents,
Dialogue: 0,0:07:07.25,0:07:10.48,Default,,0000,0000,0000,,was being teased by family members
Dialogue: 0,0:07:10.48,0:07:11.99,Default,,0000,0000,0000,,about their weight.
Dialogue: 0,0:07:11.99,0:07:13.83,Default,,0000,0000,0000,,So don't do that.
Dialogue: 0,0:07:13.83,0:07:15.56,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:15.56,0:07:18.20,Default,,0000,0000,0000,,I left almost all my graphs at home,
Dialogue: 0,0:07:18.20,0:07:20.49,Default,,0000,0000,0000,,but I couldn't resist throwing in just this one,
Dialogue: 0,0:07:20.49,0:07:22.91,Default,,0000,0000,0000,,because I'm a geek, and that's how I roll.
Dialogue: 0,0:07:22.91,0:07:25.39,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:25.39,0:07:27.73,Default,,0000,0000,0000,,This is a study that looked at the risk of death
Dialogue: 0,0:07:27.73,0:07:29.60,Default,,0000,0000,0000,,over a 14-year period
Dialogue: 0,0:07:29.60,0:07:32.10,Default,,0000,0000,0000,,based on four healthy habits:
Dialogue: 0,0:07:32.10,0:07:34.22,Default,,0000,0000,0000,,eating enough fruits and vegetables,
Dialogue: 0,0:07:34.22,0:07:36.45,Default,,0000,0000,0000,,exercise three times a week,
Dialogue: 0,0:07:36.45,0:07:37.82,Default,,0000,0000,0000,,not smoking,
Dialogue: 0,0:07:37.82,0:07:39.79,Default,,0000,0000,0000,,and drinking in moderation.
Dialogue: 0,0:07:39.79,0:07:41.72,Default,,0000,0000,0000,,Let's start by looking at the normal weight
Dialogue: 0,0:07:41.72,0:07:43.31,Default,,0000,0000,0000,,people in the study.
Dialogue: 0,0:07:43.31,0:07:45.20,Default,,0000,0000,0000,,The height of the bars is the risk of death,
Dialogue: 0,0:07:45.20,0:07:47.58,Default,,0000,0000,0000,,and those zero, one, two, three, four numbers
Dialogue: 0,0:07:47.58,0:07:48.82,Default,,0000,0000,0000,,on the horizontal axis
Dialogue: 0,0:07:48.82,0:07:50.86,Default,,0000,0000,0000,,are the number of those healthy habits
Dialogue: 0,0:07:50.86,0:07:52.42,Default,,0000,0000,0000,,that a given person had.
Dialogue: 0,0:07:52.42,0:07:55.41,Default,,0000,0000,0000,,And as you'd expect, the healthier the lifestyle,
Dialogue: 0,0:07:55.41,0:07:58.32,Default,,0000,0000,0000,,the less likely people were to die during the study.
Dialogue: 0,0:07:58.32,0:07:59.64,Default,,0000,0000,0000,,Now let's look at what happens
Dialogue: 0,0:07:59.64,0:08:01.49,Default,,0000,0000,0000,,in overweight people.
Dialogue: 0,0:08:01.49,0:08:03.56,Default,,0000,0000,0000,,The ones that had no healthy habits
Dialogue: 0,0:08:03.56,0:08:05.33,Default,,0000,0000,0000,,had a higher risk of death.
Dialogue: 0,0:08:05.33,0:08:07.09,Default,,0000,0000,0000,,Adding just one healthy habit
Dialogue: 0,0:08:07.09,0:08:10.56,Default,,0000,0000,0000,,pulls overweight people back into the normal range.
Dialogue: 0,0:08:10.56,0:08:13.30,Default,,0000,0000,0000,,For obese people with no healthy habits,
Dialogue: 0,0:08:13.30,0:08:16.01,Default,,0000,0000,0000,,the risk is very high, seven times higher
Dialogue: 0,0:08:16.01,0:08:18.14,Default,,0000,0000,0000,,than the healthiest groups in the study.
Dialogue: 0,0:08:18.14,0:08:22.08,Default,,0000,0000,0000,,But a healthy lifestyle helps obese people too.
Dialogue: 0,0:08:22.08,0:08:24.60,Default,,0000,0000,0000,,In fact, if you look only at the group
Dialogue: 0,0:08:24.60,0:08:26.88,Default,,0000,0000,0000,,with all four healthy habits,
Dialogue: 0,0:08:26.88,0:08:29.49,Default,,0000,0000,0000,,you can see that weight makes very little difference.
Dialogue: 0,0:08:29.49,0:08:31.54,Default,,0000,0000,0000,,You can take control of your health
Dialogue: 0,0:08:31.54,0:08:33.42,Default,,0000,0000,0000,,by taking control of your lifestyle,
Dialogue: 0,0:08:33.42,0:08:34.90,Default,,0000,0000,0000,,even If you can't lose weight
Dialogue: 0,0:08:34.90,0:08:36.64,Default,,0000,0000,0000,,and keep it off.
Dialogue: 0,0:08:36.64,0:08:40.74,Default,,0000,0000,0000,,Diets don't have very much reliability.
Dialogue: 0,0:08:40.74,0:08:42.52,Default,,0000,0000,0000,,Five years after a diet,
Dialogue: 0,0:08:42.52,0:08:45.31,Default,,0000,0000,0000,,most people have regained the weight.
Dialogue: 0,0:08:45.31,0:08:47.79,Default,,0000,0000,0000,,Forty percent of them have gained even more.
Dialogue: 0,0:08:47.79,0:08:49.22,Default,,0000,0000,0000,,If you think about this,
Dialogue: 0,0:08:49.22,0:08:51.56,Default,,0000,0000,0000,,the typical outcome of dieting
Dialogue: 0,0:08:51.56,0:08:53.45,Default,,0000,0000,0000,,is that you're more likely to gain weight
Dialogue: 0,0:08:53.45,0:08:56.22,Default,,0000,0000,0000,,in the long run than to lose it.
Dialogue: 0,0:08:56.22,0:08:59.08,Default,,0000,0000,0000,,If I've convinced you that dieting
Dialogue: 0,0:08:59.08,0:09:01.10,Default,,0000,0000,0000,,might be a problem,
Dialogue: 0,0:09:01.10,0:09:03.74,Default,,0000,0000,0000,,the next question is, what do you do about it?
Dialogue: 0,0:09:03.74,0:09:08.20,Default,,0000,0000,0000,,And my answer, in a word, is mindfulness.
Dialogue: 0,0:09:08.20,0:09:10.73,Default,,0000,0000,0000,,I'm not saying you need to learn to meditate
Dialogue: 0,0:09:10.73,0:09:12.72,Default,,0000,0000,0000,,or take up yoga.
Dialogue: 0,0:09:12.72,0:09:15.28,Default,,0000,0000,0000,,I'm talking about mindful eating:
Dialogue: 0,0:09:15.28,0:09:18.78,Default,,0000,0000,0000,,learning to understand your body's signals
Dialogue: 0,0:09:18.78,0:09:21.17,Default,,0000,0000,0000,,so that you eat when you're hungry
Dialogue: 0,0:09:21.17,0:09:23.52,Default,,0000,0000,0000,,and stop when you're full,
Dialogue: 0,0:09:23.52,0:09:25.69,Default,,0000,0000,0000,,because a lot of weight gain boils down
Dialogue: 0,0:09:25.69,0:09:28.76,Default,,0000,0000,0000,,to eating when you're not hungry.
Dialogue: 0,0:09:28.76,0:09:30.24,Default,,0000,0000,0000,,How do you do it?
Dialogue: 0,0:09:30.24,0:09:32.08,Default,,0000,0000,0000,,Give yourself permission to eat
Dialogue: 0,0:09:32.08,0:09:34.28,Default,,0000,0000,0000,,as much as you want, and then work on figuring out
Dialogue: 0,0:09:34.28,0:09:36.04,Default,,0000,0000,0000,,what makes your body feel good.
Dialogue: 0,0:09:36.04,0:09:39.76,Default,,0000,0000,0000,,Sit down to regular meals without distractions.
Dialogue: 0,0:09:39.76,0:09:41.56,Default,,0000,0000,0000,,Think about how your body feels
Dialogue: 0,0:09:41.56,0:09:43.62,Default,,0000,0000,0000,,when you start to eat and when you stop,
Dialogue: 0,0:09:43.62,0:09:46.10,Default,,0000,0000,0000,,and let your hunger decide
Dialogue: 0,0:09:46.10,0:09:47.57,Default,,0000,0000,0000,,when you should be done.
Dialogue: 0,0:09:47.57,0:09:49.99,Default,,0000,0000,0000,,It took about a year for me to learn this,
Dialogue: 0,0:09:49.99,0:09:51.76,Default,,0000,0000,0000,,but it's really been worth it.
Dialogue: 0,0:09:51.76,0:09:54.85,Default,,0000,0000,0000,,I am so much more relaxed around food
Dialogue: 0,0:09:54.85,0:09:57.71,Default,,0000,0000,0000,,than I have ever been in my life.
Dialogue: 0,0:09:57.71,0:10:00.28,Default,,0000,0000,0000,,I often don't think about it.
Dialogue: 0,0:10:00.28,0:10:03.01,Default,,0000,0000,0000,,I forget we have chocolate in the house.
Dialogue: 0,0:10:03.01,0:10:05.95,Default,,0000,0000,0000,,It's like aliens have taken over my brain.
Dialogue: 0,0:10:05.95,0:10:08.71,Default,,0000,0000,0000,,It's just completely different.
Dialogue: 0,0:10:08.71,0:10:11.38,Default,,0000,0000,0000,,I should say that
Dialogue: 0,0:10:11.38,0:10:14.17,Default,,0000,0000,0000,,this approach to eating probably\Nwon't make you lose weight
Dialogue: 0,0:10:14.17,0:10:17.09,Default,,0000,0000,0000,,unless you often eat when you're not hungry,
Dialogue: 0,0:10:17.09,0:10:20.99,Default,,0000,0000,0000,,but doctors don't know of any approach
Dialogue: 0,0:10:20.99,0:10:25.46,Default,,0000,0000,0000,,that makes significant weight loss in a lot of people,
Dialogue: 0,0:10:25.46,0:10:28.83,Default,,0000,0000,0000,,and that is why a lot of people are now focusing on
Dialogue: 0,0:10:28.83,0:10:30.99,Default,,0000,0000,0000,,preventing weight gain
Dialogue: 0,0:10:30.99,0:10:34.21,Default,,0000,0000,0000,,instead of promoting weight loss.
Dialogue: 0,0:10:34.21,0:10:35.75,Default,,0000,0000,0000,,Let's face it:
Dialogue: 0,0:10:35.75,0:10:39.96,Default,,0000,0000,0000,,If diets worked, we'd all be thin already.
Dialogue: 0,0:10:39.96,0:10:41.86,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:10:41.86,0:10:43.50,Default,,0000,0000,0000,,Why do we keep doing the same thing
Dialogue: 0,0:10:43.50,0:10:46.38,Default,,0000,0000,0000,,and expecting different results?
Dialogue: 0,0:10:46.38,0:10:48.06,Default,,0000,0000,0000,,Diets may seem harmless,
Dialogue: 0,0:10:48.06,0:10:51.78,Default,,0000,0000,0000,,but they actually do a lot of collateral damage.
Dialogue: 0,0:10:51.78,0:10:54.22,Default,,0000,0000,0000,,At worst, they ruin lives:
Dialogue: 0,0:10:54.22,0:10:56.53,Default,,0000,0000,0000,,Weight obsession leads to eating disorders,
Dialogue: 0,0:10:56.53,0:10:59.48,Default,,0000,0000,0000,,especially in young kids.
Dialogue: 0,0:10:59.48,0:11:04.35,Default,,0000,0000,0000,,In the U.S., we have 80 percent of 10-year-old girls
Dialogue: 0,0:11:04.35,0:11:06.13,Default,,0000,0000,0000,,say they've been on a diet.
Dialogue: 0,0:11:06.13,0:11:08.39,Default,,0000,0000,0000,,Our daughters have learned to measure their worth
Dialogue: 0,0:11:08.39,0:11:11.49,Default,,0000,0000,0000,,by the wrong scale.
Dialogue: 0,0:11:11.49,0:11:13.52,Default,,0000,0000,0000,,Even at its best,
Dialogue: 0,0:11:13.52,0:11:16.25,Default,,0000,0000,0000,,dieting is a waste of time and energy.
Dialogue: 0,0:11:16.25,0:11:20.47,Default,,0000,0000,0000,,It takes willpower which you could be using
Dialogue: 0,0:11:20.47,0:11:23.09,Default,,0000,0000,0000,,to help your kids with their homework
Dialogue: 0,0:11:23.09,0:11:26.71,Default,,0000,0000,0000,,or to finish that important work project,
Dialogue: 0,0:11:26.71,0:11:30.19,Default,,0000,0000,0000,,and because willpower is limited,
Dialogue: 0,0:11:30.19,0:11:34.82,Default,,0000,0000,0000,,any strategy that relies on its consistent application
Dialogue: 0,0:11:34.82,0:11:37.60,Default,,0000,0000,0000,,is pretty much guaranteed
Dialogue: 0,0:11:37.60,0:11:39.69,Default,,0000,0000,0000,,to eventually fail you
Dialogue: 0,0:11:39.69,0:11:43.54,Default,,0000,0000,0000,,when your attention moves on to something else.
Dialogue: 0,0:11:43.54,0:11:47.47,Default,,0000,0000,0000,,Let me leave you with one last thought.
Dialogue: 0,0:11:47.47,0:11:50.38,Default,,0000,0000,0000,,What if we told all those dieting girls
Dialogue: 0,0:11:50.38,0:11:53.38,Default,,0000,0000,0000,,that it's okay to eat when they're hungry?
Dialogue: 0,0:11:53.38,0:11:55.63,Default,,0000,0000,0000,,What if we taught them to work with their appetite
Dialogue: 0,0:11:55.63,0:11:57.75,Default,,0000,0000,0000,,instead of fearing it?
Dialogue: 0,0:11:57.75,0:12:01.18,Default,,0000,0000,0000,,I think most of them would be happier and healthier,
Dialogue: 0,0:12:01.18,0:12:03.20,Default,,0000,0000,0000,,and as adults,
Dialogue: 0,0:12:03.20,0:12:06.97,Default,,0000,0000,0000,,many of them would probably be thinner.
Dialogue: 0,0:12:06.97,0:12:09.08,Default,,0000,0000,0000,,I wish someone had told me that
Dialogue: 0,0:12:09.08,0:12:12.50,Default,,0000,0000,0000,,back when I was 13.
Dialogue: 0,0:12:12.50,0:12:14.51,Default,,0000,0000,0000,,Thanks.
Dialogue: 0,0:12:14.51,0:12:22.87,Default,,0000,0000,0000,,(Applause)