82: Is Your ADHD Brain Sabotaging Your Weight Goals? with Dr. Mercado-Marmarosh
Sep 02, 2024
With almost one-third of Americans struggling with obesity, most of us recognize just how serious the issue is. What often gets overlooked, though, is the lesser-known connection between ADHD and obesity. In my practice, where about 60% of patients have ADD or ADHD, I see firsthand how ADHD complicates weight management. Impulsivity and erratic eating habits mean that people with ADHD may skip meals due to distraction, only to overeat later in the day, often reaching for high-calorie, quick fixes.
In this blog, I'll explore the intersection of ADHD and obesity, sharing insights from my conversation with Dr. Mercado-Marmarosh. Having navigated her own ADHD journey, Dr. Mercado-Marmarosh now dedicates her work to helping others thrive with the condition. We’ll explore how ADHD affects eating behaviors and weight management and learn practical strategies for effective weight control with ADHD. Plus we’ll look at the role of ADHD medication on appetite.
(Note: While the focus is on ADHD, the strategies and insights shared are valuable for anyone looking to improve their relationship with food and manage their weight more effectively.)
Why ADHD in Women Often Goes Undiagnosed
Many people with ADHD, especially women, often go undiagnosed or misdiagnosed for years. This is because ADHD can present very differently in females compared to males. While boys are more likely to display overt hyperactivity, girls often show signs of inattentiveness and daydreaming. This “quieter”, less obvious form of ADHD can easily be mistaken for shyness or disinterest, leading to missed diagnoses. A girl who is frequently distracted or labeled as "too dreamy" might not attract the same attention as a boy who is more overtly disruptive.
Additionally, there’s a common misconception that ADHD is associated with laziness or a lack of intelligence. In reality, individuals with ADHD often channel their energy and focus into areas they are passionate about, despite the challenges they face. Many people with ADHD also use perfectionism as a defense mechanism to cope with their symptoms. By striving for perfection, they may mask their difficulties and avoid drawing attention to their struggles. This can further obscure the signs of ADHD, making it even harder to diagnose and address.
Understanding ADHD: Common Struggles
I asked Dr. Mercado-Marmarosh about the most common challenges faced by individuals with ADHD. Here’s what she shared:
- Emotional Dysregulation: Difficulty managing emotions can result in reactions that others might perceive as unprofessional or overly dramatic. This challenge is often overlooked but is essential in understanding ADHD.
- Time Blindness: People with ADHD frequently misjudge how long tasks will take, leading to disorganization and missed deadlines. This can result in chronic lateness and difficulty managing schedules effectively.
- Impaired Executive Function: ADHD affects crucial executive functions, including planning and organization. This makes it hard to anticipate steps needed for tasks, stay organized, and switch between activities efficiently.
Practical Strategies for Managing ADHD Challenges
To effectively manage the challenges associated with ADHD, here are some practical strategies that can help:
- Embrace Planning
- Plan Ahead: Schedule tasks and appointments in advance to avoid last-minute stress and make sure tasks are completed on time.
- Use a Timer: Set timers to manage task initiation and maintain focus. Start with short intervals, like five minutes, to break down tasks and create momentum.
- Create Intentional Time Blocks: Allocate specific times for tasks and use buffer periods to handle unexpected delays or transitions.
- Use Time Management Tools
- Visual Aids: Use visual timers or planners to keep track of time and deadlines, helping manage time blindness and stay organized.
- Utilize Digital Tools: Explore apps and reminders to streamline scheduling and task management. These tools can help with everything from setting appointments to managing daily tasks.
- Make It Fun: Turn mundane tasks into manageable chunks by using music or gamifying tasks to maintain motivation and reduce procrastination.
- Practice Emotional Regulation
- Engage in Mindfulness: Incorporate mindfulness practices such as deep breathing, meditation, or taking short breaks to reset emotional states and maintain focus.
- Develop Self-Talk Strategies: Use positive and constructive self-talk to address negative thoughts and emotional dysregulation. Acknowledge and address emotions instead of suppressing them.
- Seek Support: Reach out to friends, mentors, or professionals for support and advice. Sometimes discussing challenges openly can provide relief and perspective.
My Approach to Managing ADHD and Weight
In my practice, about 60% of my patients have ADHD or ADD, which can affect their approach to weight management in various ways. Here are some of the practical ways I address these challenges:
Emotional Regulation: Emotional regulation is crucial for managing weight. I stress that it’s a daily practice, not just something to address during a crisis. I encourage my patients to use grounding techniques and mindfulness exercises to stay centered and reduce stress eating. Simple practices like taking brief walks or scheduling quiet time can significantly help in managing emotional triggers related to food choices.
Time Blindness: Many people with ADHD experience time blindness, which can lead to irregular eating patterns and poor meal planning. To tackle this, I recommend setting regular reminders to eat and using structured meal plans. We often set alarms or use apps to remind patients to have balanced meals throughout the day, preventing the common issue of forgetting to eat and then overeating later.
Impaired Executive Function: Impaired executive function affects planning and organization, which are vital for weight management. I guide my patients to create realistic, manageable meal plans rather than overhauling their entire diet at once. For example, we start with simple strategies like preparing meals in advance or setting up a food journal to track eating patterns and identify triggers.
By focusing on these practical strategies, I help my patients navigate the challenges of ADHD while effectively managing their weight. Through consistent practice and incremental changes, we work together to develop sustainable habits that support both mental and physical well-being.
Medication and Its Impact on ADHD and Weight Management
When it comes to ADHD medication, it’s important to understand how it might affect your eating habits and weight. Here’s a quick overview:
Effects on Appetite: Some ADHD medications can suppress appetite, which might lead to missed meals or binge eating once the medication wears off. For example, short-acting medications may wear off after 4 to 6 hours, causing sudden hunger and overeating. Long-acting ones, lasting 8 to 12 hours, can lead to late-day cravings and binges.
Dopamine and Food: ADHD medications impact dopamine levels, and because dopamine is also linked to pleasure from food (especially sugary foods), this can affect eating patterns. Some people use food as a source of dopamine, which may explain cravings and weight issues.
GLP-1 Medications: These have shown promise in not just managing weight but also reducing cravings for sugary, ultra-processed foods. By targeting areas of the brain involved in impulse control, these medications can help decrease urges to overeat or consume unhealthy foods.
It’s important to understand that while ADHD medications can help manage symptoms and improve focus, they can also influence eating behaviors. Understanding these effects can help in creating strategies that balance medication use with healthy eating habits.
Navigating Emotional Regulation
As you begin to tackle emotional regulation Dr. Mercado-Marmarosh offered a practical approach to get started:
- Identify Patterns: The first step is to become a detective in your own life. Observe where your time and energy go. Which activities make you feel "in flow," and which ones leave you feeling stuck? Tracking these patterns can provide valuable insights into what helps and hinders your productivity and emotional balance.
- Implement Small Changes: Once you’ve identified these patterns, look for small adjustments you can make. For example, if you notice that you struggle in the afternoons, you might schedule a brief break or a snack. If certain activities consistently energize you, find ways to incorporate more of them into your routine.
- Seek Support: Don’t hesitate to reach out for help. Whether it’s a therapist, coach, physician, or even a supportive friend, tapping into your community can provide guidance and support. Collaboration and external perspectives can be incredibly valuable in finding effective strategies for managing ADHD.
- Embrace Your Strengths: Remember that everyone has unique gifts and strengths. By focusing on what you excel at and finding ways to enhance those areas, you can better navigate the challenges ADHD presents. Your strengths can be your greatest assets in overcoming obstacles and achieving your goals.
Managing ADHD involves a blend of self-awareness, strategic planning, and seeking support. By paying attention to patterns, making thoughtful changes, and leveraging your strengths, you can create a more manageable and fulfilling path forward.
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