Lec 7 - Final Flashcards
1
Q
Paper
Diets don’t work
- bio
- psych reason
- TRaci mann 4 strategy
*
A
- Diets don’t work
- Bio: genes set point
- Psych/nro
- Brains are hardwired to want food for survival
- Restricting calories creates psych stress response -> weight gain
- 1 do not penalizing yourself for falling into temptation; and think tempting foods as a generic category
- Ex. think a glazed donut just a dessert; don’t think doughnut has chocolate glaze
- 2 Focus on external changes
- Use smaller plates, take smaller portions
- 3 put obstacles b/w self and unhealth foods – this take adv of most ppl’s tendencies tb lazy
- This makes it easier to avoid unhealthy foods and access healthy ones
- 4 Ex. eat veggie first daily at dinner
- I do this as I’ll eat more of it when I am super hungry and when there are not other temptations around
- This is working w/ human nature instead of against it
2
Q
Traci - 3 reasons why ppl diet
A
- They believe they cannot be beautiful, worthy, loveable unless they are thin
- They believe not being able to stay thin is a sign of weakness, lack of SC and personal failings
- They fear for their health, they don’t understand that they can be healthy w/o dieting
3
Q
Obesity rates
- Gov policies and obesity rates
- Hall 2009 study
- RMR of slim ppl
- Ppl’s weight after intense weight loss
- persistent metabolic adaptation
- Masa ppl - overfeeding and weight
A
Food for thought notes
- Gov tell ppl to eat less fat and carbs → more obesity
- When we try to eat less = more overweight Guidelines for gov: eat less fat
- Hall 2009
- Study contestants in “the biggest loser”
- After 30 wks of vigorous exercise and diet, contestants drop on avg 130 pounds
- They were slimmer
- But resting metabolic rate decreased
- RMR = energy needed for body to work
- Ex. pump blood blink
- This is expected as it takes less energy to run a smaller body
- Ppl on avg burnt 300 cal less
- RMR = energy needed for body to work
- Follow up study
- 14/16 ppl gained weight
- 3 returned to initial weight
- Some 30 or 50 pounds heavier than initial weight
- Sound like their willpower failed
- But that’s not true
- Contestants were still exercising
- They were still eating less
- Eat 400 calories less compared to day 1 of competition
- What’s happening: body is on “persistent metabolic adaptation”
- IOW: bodies were stuck on economy mode
- Masa ppl
- Consider fatness as a sign of wealth and virility
- Guru walla
- Eat a lot to achieve bulging stomach; duration – 2 mo
- One person ate 18k calories, gained 65 lbs
- Ppl vomit, fart, poop, and pee more
- Results: the Masa men cannot maintain their gained weight
- They were back to being skinny
4
Q
TB: OH and SC
- OH lessons SC in 2 ways
*
A
- OH lessons SC in 2 ways
- 1 Lower blood glucose
- 2 Reduce self-awareness
- It affects b w/ inner conflict – part of you want to do smth, another part doesn’t
- Ex. hv sex w/ wrong person, spend too much money, get into a fight
- Clapton said he prayed for help every morning and night
- SC sometimes happens instantly (like St. A)
5
Q
TB: Effect of AA
- 2 Issue w/ AA +ve studies
- What studies suggest
- 2 SC strategies used
- Other strategies
- Warehousing
- Peers
A
- AA defenders state alcoholics who frequently attend AA meetings drink less
- Issue – cause and effect
- Don’t know direction of causal relation
- Maybe those who fail are too ashamed to show up OR have less motivation and more psych issues
- McKellar
- Tracked 2k men w/ drinking problems for 2 yrs
- Attending AA meetings led to fewer future problems w/ drinking
- Not the reverse (no evidence the presence/absence of drinking problems affect attendance at meetings)
- Benefits of AA remained after accounting ppl’s initial lv of motivation and psych problems
- Other rs conclude AA is more effective than nothing
- Failure rate/relapse is high, but ppl often resume abstinence
- AA is as effective as professional treatments
- Project MATCH
- Test the theory that all treatment works, but not equally well for all
- Presumption: some ppl do better in AA, others benefit from professional treatment
- Some alcoholics were assigned to AA, others when to clinical programs (CBT or motivational enhancement therapy)
- Some alcoholics were randomly assigned; others were matched to treatment type that was seen best for them
- Results: all treatments were equally effective; there was little benefit to try to match ppl to optimal treatment
- It is not clear if any of the treatments were better than nothing; project doesn’t hv control gp (no treatment); can’t tell if ppl would hv done just as well alone
- AA is as good as or even better than professional treatments
- Rs haven’t figured out what it does
- They use some familiar ways
-
SC starts w/ setting goals/standards
- AA help ppl set clear and attainable goal
- Ex. do not hv a drink today
- AA’s mantra – one day at a time
- AA help ppl set clear and attainable goal
-
SC depends on monitoring
- Members get chips for remaining sober for certain #s of consecutive days
- When they get up to speak, they start by saying how many days they hv been sober
- Members also choose a sponsor
- They are supposed to remain in regular/ daily contact
-
SC starts w/ setting goals/standards
- Other explanations for correlation b/w attending AA meetings and drinking less
- Warehousing
- Term used to explain what HS does
- Sociologists see sku as a warehouse that stores kids during the day, keep them out of trouble
- AA meetings – spend not drinking
- Social support
- Everyone can SC for the sake of social acceptance
- Ex. peer approval
- Ppl don’t enjoy 1st taste of OH or tobacco
- It takes discipline to inject heroine to yourself the first time
- Warehousing
6
Q
TB: social support and SC
- Alone and wellbeing
- Alone and drugs
- Why is AA storytelling helpful?
- Kast et al
- managing loan study
- Discussion vs none vs text messaging results
*
- Discussion vs none vs text messaging results
- managing loan study
A
Heaven (like Hell) is other ppl
- DiClemente
- Study men who had to choose b/w getting treatment vs going to prison
- Those who were better at getting support from others, were more likely to remain sober
- Social forces can operate in 2 diff ways
- Rs show being alone is stressful
* Ppl have more mental and physical illness when they are alone compared to have rich social networks
* Part of the reason: those w/ mental and physical problems make fewer friends; some potential friends shy away from those who are maladjusted
- Rs show being alone is stressful
- Being alone lead to problems like drug abuse
- 19C bbq law
* Men who gather for barbecue have to drink until they were soused *drunk
* Refusing to drink = insult to host and party
- 19C bbq law
- Studies
- Ppl drink more when they’re encouraged by friends
- Ppl w/ addictions need social support for no drugs/drinking
- AA can be helpful
- Alcoholics who look for help from others to stop drinking (ex. clinic, AA) stopped drinking
- Act of telling a story force you to organize thoughts, monitor b, and discuss goals for the future
- Goals are more real once you speak it out loud, esp if you know the audience will monitor you
- Telling your spouse -> more likely to stick w/ it
- Kast et al
- Low-income entrepreneurs received loans from nonprofit
- Ppl met in gps every week or 2, receive training to monitor repaying their loans
- Randomly assigned to diff saving programs
- Some – given no-fee saving account
- Some – hv the same account + opportunity to announce their saving goals and hv progressed discussed in regular meetings
- Results: those subject to peer scrutiny saved twice as much money as others
- Follow up
- Women receive text msg noting their weekly progress (are lack) and info on how the rest of the savers in the gp were doing
- These DMs are as effective as the meetings b/c the msg allow women to regular monitor and compare themselves w/ peers virtually
- Smoking -> addictive to smokers
- Christakis and Fowler
- Study results: stopping smoking habit is contagious
- If a member of a married couples stop smoking, the other spouse has a higher chance to stop as well
- This applies to siblings, and friends, and coworkers in a small firm
7
Q
TB: Religion and SC
- Religion and lifespan
- Religion and good habits
- Religion and SC
- Why are they better?
- willpower - fast, pray, kneel
- monitoring - God and other believers, confessions
- attention regulation & prayer
- Condition: intrinsic vs extrinsic
*
A
- McCullough
- Meta-analysis
- Nonreligious ppl died off sooner
- Religiously active person is 25% more likely than nonreligious person to remain alive
- Religious ppl are less likely than others to dev unhealthy habits
- Willoughby
- Analysed studies of religion and SC
- Religion promotes fam values and social harmony b/c some important values are related to God’s will or religious values
- Other benefits: religion reduces ppl’s inner conflicts among goals and values
- Conflict goals impede SR
- Religion reduces this problem by providing believers w/ clear priorities
- Religious meditation require explicit and effortful attention regulation - willpower
- Pray no wandering
- Pray at certain times
- Periods of fasting (ex. month of Ramadan, 40 days of Lent)
- Require believer to hold specific poses (ex. kneeling, lotus position) so long they become uncomfortable and require discipline to maintain them
- Religious meditation require explicit and effortful attention regulation - willpower
- Religion improves monitoring of b (another central step of SC)
- God, ppl in church during mass, outside socials
- Religion encourages monitoring
- Via rituals (ex. sacrament of confession, Jewish holiday Yom Kippur)
- Need ppl to reflect on moral failures and other shortcomings
- Religion encourages monitoring
- Rs: ppl who attend religious services for extrinsic reasons (ex. want to impress others, make social connection) don’t hv the same high lv of SC as true believers
8
Q
TB: discounting
- Hyperbolic discounting
- Bright line vs fuzzy line
A
- Hyperbolic discounting: we can ignore temptations when they’re not immediately available
- But once they’re right in front of us, we lose perspective and forget our distant goals
- (discounting follow hyperbola)
- George Ainslie
- temptation of immediate cash, we irrationally devalue future prize
- Results: as we approach a ST temptation, our tendency to discount the future follow the steep curve of a hyperbola (aka hyperbola discounting)
- As you devalue the future (ex. heroin addicts who can’t think beyond the future), you lose concern about a hangover, you don’t focus on your vow to go sober
- Future benefits seem trivial compared to immediate pleasure
- Some ppl can see drinking or smoking as an isolated event
- Some ppl can’t control themselves once they start drinking/smoking
- So they need to prepare themselves
- They need bright lines
- Fuzzy line: I will drink and smoke moderately
- Bright line: zero tolerance; total abstinence w/ no exceptions
- Not practical for all problems but works well in many situations
- Follow it like a commandment/sacred rule
9
Q
TB: Weight lose
- 3 main rules
- Oprah paradox
A
- Techniques that help you lose weight more likely
- Follow 3 rules
- Never go on a diet
- Never vow to give up chocolate or any other food
- Whether you are judging yourself or judging others, never equate being overweight w/ having weak willpower
- Oprah paradox: even ppl w/ excellent SC have a hard to consistently control their weight
- They can use their willpower to thrive in many ways (ex. school, work), but not on staying slim
- Then she put it back on -> 212 pounds -> dieted -> 145 pounds -> lost control -> 237 pounds
10
Q
TB: WTH effect
- WTH/Counterregulatory eating
- Dieters on how many sandwiches they ate
- Which SC stage dieters fail to do?
A
The what the hell effect
- Counterregulatory eating; aka what the hell effect
- Dieters have fixed target for max daily cals
- When they exceed it (ex. drank large milkshakes), they see their diet as blown for the day
- They mentally see this as a failure
- So they think: what the hell, I might as well enjoy myself today
- This results in a binge -> put on more weight than original lapse
- It’s not rational
- Other study
- Hungry dieters and nondieters
- Some dieters were given food w/ enough cals to put them over the daily limit
- Then the entire gp was served sandwiches cut into quarters
- Then all were asked how many quarters they ate
- Most ppl answer the qs w/ no trouble
- Dieters who exceed their daily limit were clueless
- Some overestimated; some underestimated
- Dieters who exceed cals were more off the mark than nondieters or dieters under their food limit
- Once dieters overate -> what the hell effect -> stop counting -> less aware than nondieters on what they were eating
- Monitoring is step 2 of SC -> dieters now fail to monitor
11
Q
TB: Studies
- Why dieters fail at stop eating signals
- Emo suppression and food intake
- Where the M&Ms are and how much was eaten
- 2 Strategies
*
A
The dieter’s catch-22
- Obesity made them more likely to go on diets -> diets cause them to rely on external instead of internal cues
- Dieters learn to eat based on a plan, not on inner feelings and cravings; dieting = hungry all the time
- So diet = not to eat when you are hungry (ignore it)
- You tune out start eating signal
- But start and stop signals are intertwined
- So you lose tough w/ stop eating signal too
- Once you break your rule, you hv nothing to guide you
- Ppl increase their rating
- Vohs and Heatherton
- Had young women, chronic dieters
- Show move that usually ake ppl to cry
- Half of the ppl -> Suppress emo responses internally and externally
- Other half -> cry as they want
- Then dieters fill out questionnaire for their mood
- Then taken to another rm on an unrelated task -> rating kinds of ice cream
- Ice cream in large partly fill tubs (impression that experimenters have no idea how much was there and how much each person ate)
- Tubs were weighed b4 and after
- Results: no connection b/w women’s moods and eating
- Those who were sadder didn’t eat more ice-cream
- Those who had to supress emo had a harder time to suppress appetite
- They are more icecream (50% more) than those who can cry
- Another study
- Young F dieters were tempted w/ M&Ms placed in screening rm w/ her as they watch documentary
- For some, it was placed nearby, and had to keep resisting the temptation
- For others, bowl was placed on the other side of the room, easier to resist
- All taken to another rm w/ no food
- Given impossible puzzle to solve
- Those who have the M&M nearby gave up sooner
- Some defensive strategies
- 1 Postponed pleasure ploy: tell yourself you can have dessert later and eat smth else
- Body wants sweet foods b/c it is the most effective way to restore energy
- 2 Healthy foods also give energy
- When you are depleted from diet, you have stronger desire foro forbidden foods
- Some defensive strategies
12
Q
TB: strategies
- Websites
- II
- Peer pressure
A
Planning for battle
- SC strategies
- Keep fattening food out of reach and sight
- Put candy inside a drawer rather than on a desk
- Brush your teeth early to avoid late night snack
- Weight loss agreement websites and charity cause
- Another strategy: implementation intention
- Implementation intention: If x happens, I will do y
- The more you use this technique to transfer control of b to automatic processes, the less effort you spend
- Stroop test of mental effort
- Implementation plan: If I see a word, I will ignore its meaning, and only look at the second letter and the colour of the ink
- This specific if then plan made the task more automatic, require less conscious mental effort, and is more doable when willpower is weakened
- Food at party
- Plan: if they serve chips, I will refuse them all
- If there is a buffet, I will only eat veggies and lean meat
- Rs analyse social networks: those w/ obese ppl cluster together; some for thin
- Your chances of being obese increases more as your best friend gains weight than your neighbour gains weight
- It’s true ppl reinforce one another’s b and standards
- The more you spend time w/ ppl who care about losing weight, you are more likely to lose weight
- Some phenom w/ smokers; they are more likely to quit if their friends and relatives quit
- Peer pressure explain why Europe ppl weight less than Americans
- Social norm: eating only during mealtimes
- The social norms produce habits that conserve willpower
- If its’ 4 pm, then I won’t eat anything
13
Q
TB: monitoring and diet
- Monitor weight and SC
- monitor food intake and SC
- Accuracy in estimating food cals
- “low fat” labels
- Socializing and food intake
- Plate size and food intake
A
- Those who weigh themselves daily were more successful to keep their weight from coming back
- They were less likely to go on eating binges, they don’t show signs of disillusion or distress
- The more carefully and frequently you monitor yourself, the better you control yourself
- Monitor what food you put in body
- If you keep a record of what you eat, you consume fewer calories
- Study
- Those who kepy a food diary lost twice as much weight as those who used other techniques
- We tend to underestimate how much food is on a plate
- Also, companies create health halo
- Tierney, Chandon, Chernev
- Ppl shown pics of Applebee’s meal
- Then were shown the same meal that was labelled Trans Fat free
- Ppl rated those w/ the label having lower calories
- The label translated into -ve calories
- Ppl underestimate the cals in “low fat” food and take bigger helpings
- Ppl eat more when they are eating while socializing or watch TV
- Study
- Female dieters tripled amount of food they ate when they were absorbed in film
- Ppl eat more at meals w/ fam and friends as they pay more attention to the company and less to what they eat
- Wansink
- Soup bowls w/ hidden tubes
- Ppl keep sipping from bottomless bowl as they are used to eating what is put in front of them
- When food is served on large plates, drink in wide glasses, popcorn in big bags; we underestimate the amount of cal
- Easier to monitor when you clear the table slowly
- If waiters cleared away chicken wings bones faster, ppl can fool themselves into forgetting how many wings they’d eaten
14
Q
TB: more studies
- Mead and Patrick
- H: Ziegarnik and dessert
- Result
- Real food study - M&M and movie
- 3 conditions
- Result
- Part 2 (leftovers)
- Result
- Effect of Postpone vs Swear off foods
A
Never say Never
- Mead and Patrick
- Dessert cart experiment
- Study diff kinds of self denial
- Mental exp: use pics of tasty appealing foods
- Subjects told to imagine dessert
- Some imagined choosing their fav and eat it
- Others imagine passing up dessert in 1 of 2 ways
- Some imagined they decided not to eat the dessert at all (pleasure denied)
- Some were hold they will have some later (pleasure postponed)
- Experimenters measure how often ppl were troubled or distracted by yearnings for dessert
- Rs knew Zeigarnik effect: unfinished tasks intrude the mind; so they expect desserts is most distracting for those postponed pleasure
-
Results: opposite
- Those postponed pleasure were less troubled by chocolate cae than the other 2 groups
- Postponed pleasure did not intrude as much as forgone ones
- Other study w/ real food
- Ppl were brough in one at a time to watch a short film, sitting next to a bowl of M&Ms
-
Randomly assigned to 1 of 3 conditions
- 1 imagine they decide to eat as much as they want while watching the movie
- 2 imagine they decide not to eat any candy
- 3 imagine they decide not to eat MnM now but will have them later
- Results 1: Those who were told to assume they had to eat it ate more than the ones told to deny or postpone
- Then fill out questionnaire
- Then rs gave bowl of M&M to person
- Ppl were told you’re the last one here, all is gone, here’s leftovers. Help yourself
- Results 2
- Those w/ postponed pleasure ate even less than those who were allowed to eat as much candy as they want
- Next day: Post exp questionnaire
- Those who postponed gratification reported less desire to eat candy than those who refused or eaten their fill
- When you postpone gratification -> less binge, more likely to ear moderately
- When you swear off -> what the hell effect, and binge
15
Q
L: Diets
- 2 rules to lose weight
- Results of observation some trying to lose weight
- Mann et al
- Results of LT effect of dieting
- 6 issues w/ data
A
Diets: SC of food intake
- To lose weight: Consume fewer calories than metabolically necessary (than you burn)
- Increase caloric needs—Exercise
- Reduce calories consumed—Diet
- Diets don’t work
- 60 obese women
- B4 going on diet
- There are several “weight categories”
- Ideal weight
- Goal weight (realistic)
- Acceptable weight
- Disappointed weight
- Failed to reach disappointed weight
- There are several “weight categories”
- Results:
- 50% = failed to reach disappointed weight
- 20% = disappoint weight
- 25% = Acceptable weight
- 10% = goal weight
- After dieting, ppl may reach their goal weight
- Issue: 1-2 yr later, they regained the weight
- Do diets really work? They can’t maintain it tho
- Diets don’t work
Long-term effect of dieting (Mann et al)
- Meta analyses:
- Results 41% of dieters weighed MORE after diets (on follow-up; higher than % who kept weight off)
- Nearly half of the ppl weighted more after diets
- On follow up, more ppl gained weight than lost weight
- Issues w/ data
- 1 SR Scales may not be standardized
- 2 May lie
-
3 Many confounds
- ppl are on diff or multiple diets during the study & exercises -> not good
-
4 Only 33% ppl were follow-up
- dunno what happened to the other 67%
-
5 No control group!
- Need sample of ppl who want to lose weight and go on a diet
- Control gp: sample of ppl who want to lose weight who don’t want to go to diet
-
6 Publication bias!
- Null results won’t be published
- Null results: ppl go on a diet, they didn’t lose weight, or they gained weight
- These results are an optimistic take on poor data quality