Diet Tracking and Mindful Eating (Episode 111)

Time stamps

Intro/Announcements (0:00)

A clarification about intrinsic motivation (9:42)

• Intrinsic and extrinsic motivation from a self-determination theory perspective: Definitions, theory, practices, and future directions

Does diet tracking “work?” (24:06)

What are the major challenges that threaten the effectiveness of diet tracking or calorie counting? (31:33)

• The Problems with Calorie Counting

How to make diet tracking as effective and enjoyable as possible (41:27)

• An Evidence-Based Approach To Goal Setting And Behavior Change
• Accomplishing Goals Through Sustainable Behavior Change
• The Drawbacks of “Cheat Meals” (and More Advisable Alternatives)

The relationship between diet tracking or calorie counting and eating disorders (53:34)

• Diet Tracking And Disordered Eating: Which Comes First?
• Introducing Dietary Self-Monitoring to Undergraduate Women via a Calorie Counting App Has No Effect on Mental Health or Health Behaviors: Results From a Randomized Controlled Trial

Mindful eating (1:05:47)

Mindful eating versus intuitive eating (1:06:51)

• The Influence of Mindful Eating and/or Intuitive Eating Approaches on Dietary Intake: A Systematic Review
• Mindful Eating: The Art of Presence While You Eat

How is mindful eating actually implemented? (1:10:23)

• Mindful Eating: The Art of Presence While You Eat

Is mindful eating a weight loss strategy? (1:16:36)

• Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis
• Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review
• From perception to ingestion; the role of sensory properties in energy selection, eating behaviour and food intake
• Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate
• Slow food, fast food and the control of food intake
• Acceptance and Commitment Therapy for weight control: Model, evidence, and future directions

Psychology-related applications of mindful eating (1:38:08)

• Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review
• Effects of Mindfulness-Based Intervention on the Treatment of Problematic Eating Behaviors: A Systematic Review
• Mindfulness-based interventions for adults who are overweight or obese: a meta-analysis of physical and psychological health outcomes
• Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function

Can mindful eating and macro tracking co-exist? (1:43:28)

Episode summary and conclusions (1:49:21)

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