Nutrition Pyramid courtesy of Wikipedia Commons
It was a rainy Monday morning when I stared at my scale. Over the years, I added 20 pounds to my weight. I said okay and then went to work. My lunch was my usual high carb and savory fair. French fries, cookies, burgers and cake were literally my best friends because they were honest and never disappointed me. Whenever I felt sad, I depended on food to help me feel better. However, my reflection in the mirror did not make me smile. A doctor told me that I had unhealthy lab results. If I did not make changes in my diet, then my risk for illnesses would increase. So, I had a choice - continue eating and living a sedentary lifestyle and watch my health suffer or focus on my wellbeing by eating healthier and increasing my exercise. I made the right choice. Over the past year I ran my first 10k, 5k and racked up miles going to parks to walk and enjoy nature. Oh, and I lost 20 pounds. My lab results are better, and I like my reflection in the mirror. Why did I change? Per Nietzsche, "He who has a why to live can bear almost any how." Let's discuss....
The Obesity Epidemic
Obesity is carrying too much fat on the body. According to the Center for Disease Control research, one in five adults live with obesity (CDC Newsroom). If this trend continues, the obesity rates are expected to increase. An adult with a body mass index (BMI)of 30 or more is considered obese.
Why is this a problem?
Being obese, and overweight, is not good for your health. According to the Mayo Clinic, being obese increases the risk of serious health conditions such as:
- heart disease
- diabetes
- high blood pressure
- high cholesterol
- liver disease
- certain cancers
Why Losing Weight is Challenging
Losing weight can be challenging due to having an emotional dependence on food, not having the willpower to only eat small portions and the lack of consistent exercise. As humans, we must eat to survive. Eating healthy food is normal, but eating too much of the wrong food is not. Nutritious dense food is satisfying. Whenever I eat a healthy meal full of vegetables and fruit, I am usually full for hours. However, when I eat a meal of high carbs or 'junk food', I am hungry in a few hours. And, because food is comforting, stressful eating is often a method to soothe uncomfortable emotions. I remember after a stressful day at work I literally ate a dozen fried sweet doughnuts. After eating the doughnuts, I was even more stressed out.
Yoga with Adriene Courtesy of YouTube
Culture
Our celebrations such as birthdays, weddings, graduations, Thanksgiving and Christmas usually involve having a delicious meal. Participating by eating with family and friends is expected. Unfortunately, most celebration foods are high in carbs, oil and sugar, which are unhealthy.
Food Deserts
Grocery store deserts are a problem in many communities, but there are PLENTY of fast food restaurants everywhere! According to the article, "The Harsh Reality of Food Deserts in America", "A food desert is essentially an area in which someone does not have access to a food source, such as a supermarket, nearby." Food deserts are popular in lower income communities. In high income areas, there's usually a grocery store at every major intersection. In contrast, lower income areas usually have fast food restaurants at every intersection. What does this mean? Our options influence our choices. Interestingly, according to the article, "Socioeconomic Determinants of Exposure of Alcohol Outlets", "Alcohol outlets tend to be located in lower income areas."
Food for Nutrition vs Comfort vs Food Addiction
Obesity is usually the result of overeating, especially unhealthy foods, and not getting enough exercise. Food can be addictive. Sometimes I need a piece of cake, or I crave pizza and popcorn. My mind has made a connection between food and comfort. I am not surprised because healthy food tastes good and can be good for us. The problem is not eating healthy food, it is eating too much of the wrong food with minimal exercise.
Courtesy of Wikipedia Commons Vegetables
Reasons Why I Changed My Choices
Changing my relationship with food is an ongoing journey. After shedding 20 pounds, I have a few more pounds to go before I am considered a healthy weight. The reason why I changed my relationship with food is because I realized that I could not have it both ways. I could not eat the cake and have the cake at the same time. Either I would choose to live a healthier lifestyle or I could continue my unhealthy habits. My healthy lifestyle means increasing exercise and consumption of vegetables. Do I eat my favorite comfort foods? Yes. I follow an 80/20 meal plan-I eat healthy 80% of the time, and eat less healthy for 20% of the time. According to the article, "What is the 80/20 Diet Rule," the purpose of the 80/20 meal plan is to encourage eating healthily without being too rigid. Along with exercise, this plan works for me. Do what is best for you because everything is not for everyone.
Exercise
Exercise can be fun, but it is time consuming and requires consistent dedication. It is easier to come home after work and relax on the sofa than it is to workout. Also, parents with busy schedules may find it difficult to set aside time for selfcare and exercise. However, it is worth the sacrifice.
Healthy Changes for a Healthier Life - Something is Better Than Nothing:
- Start small-small changes make big differences. For example, skip an occasional dessert or do one push-up a day until it becomes a habit. Exercise is relaxing and a great stress reliever.
- Get moving- studies show exercise is good for your health, such as walking, lifting weights, and running. YouTube has several exercise videos for various exercise levels. You may join a neighborhood gym and/or take classes. Consult with a doctor before starting an exercise program.
Courtesy of YouTube: Janekate Fitness
- Intermittent fasting-limit eating times. Per the article, "Intermittent Fasting: What is it, and how does it work?," research shows that intermittent fasting is a way to manage your weight and prevent, and even reverse, some forms of disease. Eating and fasting times are scheduled. For example, you may eat for four hours between 11am-3pm and fast the other hours. Another option is to stop eating at a specific time such as 5:00pm. You may also decide to fast on only certain days of the week.
Courtesy of Internal Medicine Horizon
Intermittent fasing is scheduling eating and fasting times
Courtesy of YouTube: Denise Austin Fat Burning Cardio Walk
Choose Life! - maintaining a healthy weight through eating healthy foods, most of the time, and exercising, leads to living a fruitful life. Balance is the key. Seek counseling for food addictions. The choice is yours!
#Weightloss
#Health
#Obesity
References:
https://www.pexels.com/photo/close-up-photo-of-a-person-showing-weight-loss-written-on-tummy-6672086/
https://www.cdc.gov/bmi/about/index.html#:~:text=BMI%20is%20a%20calculated%20measure,their%20height%20(in%20meters).
https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742
https://www.virtua.org/articles/the-80-20-rule-eat-healthy-and-have-your-cake-too#:~:text=The%2080%2F20%20rule%20is%20a%20guide%20for%20your%20everyday,Fruits%20and%20vegetables
https://pmc.ncbi.nlm.nih.gov/articles/PMC4440301/
https://horizoninternalmedicine.com/intermittent-fasting-blog/
https://commons.wikimedia.org/wiki/File:Healthy_Food_-_Colourful_Fruit_and_Veg_-_50191699151.jpg
https://commons.wikimedia.org/wiki/File:Nutrition-pyramid.jpg