Navigating Weight Management with ADHD

by Rylan Rosario, MA, CBHC

Fall 2024

When it comes to managing weight, the focus is often on diet and exercise. We’re told to eat less, try new diets, work out more, cook at home and avoid dining out. While factors like motivation, discipline, genetics and activity levels are considered, the role of the brain is frequently overlooked.

Traditional weight management strategies may not be effective for people with neurodivergent conditions. Neurodiversity refers to the variety in how people think, learn and interact with the world, without seeing these differences as deficits. It’s often discussed in connection with conditions like autism spectrum disorder (ASD) or attention deficit hyperactivity disorder (ADHD).

Understanding neurodiversity helps us recognize how different ways of thinking can impact weight management, especially in people with ADHD. ADHD is a neurodevelopmental condition usually identified in school-aged children, but it can be diagnosed as early as age two and often continues into adulthood. Many middle-aged or older adults may have struggled with undiagnosed ADHD in childhood. ADHD is also underdiagnosed in girls, as their symptoms often appear closer to puberty and can look different from those of boys.

Common Challenges With Weight

People with ADHD may struggle with impulse control, attention, organization and working memory, which can affect their diet and physical activity. Executive functioning, which involves planning, organization, impulse control and completing tasks, can be particularly challenging for individuals with ADHD. For example, meal planning — generally recommended for weight management — can be difficult due to problems with planning, irregular eating times or reliance on convenience foods.

Weight management in people with ADHD requires consideration of factors like impulsive eating, cravings and emotional eating, all of which can stem from impulse control issues. ADHD medications can reduce appetite, leading to skipped meals, nutrient deficiencies or binge eating later. Sleep problems, which are common with ADHD, can also affect metabolism, hormones and weight-related behaviors.

Recognizing how neurodiversity impacts weight management raises important questions about healthcare approaches. How do different thinking and processing styles affect weight-related decision-making and behaviors? What tailored strategies can help people with ADHD or other neurodiverse conditions achieve their weight management goals?

Steps for Managing Weight With ADHD:

• Mindful eating:
  Be fully present when eating. Pay attention to your hunger and fullness cues, and avoid distractions like devices while you eat.
• Support systems:
  Build a team beyond your primary care doctor, including a therapist, behavioral coach or supportive loved ones who can offer accountability and guidance.
• Structured routines:
  Create consistent mealtimes and exercise times. Start with small, manageable steps to build long-term habits.
• Healthy food environment:
  Stock your kitchen with nutritious options, placing healthy foods where they’re easily visible and accessible. This can help reduce fast food trips and prevent healthier foods from going back because they’re out of sight.
• Celebrate small wins:
  Focus on progress and not perfection.

Understanding the brain’s role in weight management can help us develop more inclusive and effective approaches to support individuals across the neurodiversity spectrum in reaching their health goals.

About the Author:

Rylan Rosario, MA, CBHC, is a psychology associate and certified behavioral health coach committed to helping individuals who are battling chronic health challenges. Diagnosed with epilepsy as a teen, Rylan understands the importance of integrated mental health treatment and now dedicates her work to it. She currently works in health psychology in private practice.

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