In the United States, 36% of adults are obese and another 32% are overweight. More than two-thirds of the adults in the US are at a high risk of death, morbidity and accelerated ageing due to that weight.
Beyond the direct health impacts of being overweight, it also affects people’s mental health, quality of life and economic outlook. The total U.S weight loss market has now grown to seventy-two billion dollars but things are now changing.
Now more than ever, people want to eat clean diets. They are eliminating preservatives, GMOs, artificial flavours and sweeteners which is forcing producers to reformulate their foods. There is a lot of information and misinformation about diet and weight loss.
We asked scientist and weight loss expert Dr Sylvia Santosa to come and talk to us about evidence-based weight loss strategies that will be successful for your patients.
Key Takeaways
The Blame Game
It’s time to stop blaming people for being overweight. There are plenty of factors that affect weight gain. Genetics, family culture and a sedentary lifestyle are huge contributors. There are indirect factors that also affect weight gain such as the environment one lives in. For example, if you live in a place where it’s difficult to get to the grocery store, your kids can’t play in a park as it’s not safe, or maybe there are no sidewalks to walk on. These are inhibitors in terms of having a healthy and active lifestyle.
Portion Control
In terms of portion control, there are several things you need to do to avoid overeating. One thing is to leave the majority of the food you’ve cooked in the kitchen. Avoid putting out a huge plate of food. One trick restaurants use is they don’t give you a big plate as you go through the buffet. They give you a smaller plate that fills up quickly. If you think of your fist like a serving portion, have a fist or two of vegetables. The palm of your hand should be about your protein portion or a deck of cards.
Small Changes to Daily Habits
Small reductions in calories make a big difference over a long period of time. When we set ourselves to big goals, we can end up failing. Focus on small changes in your daily habits, like stop adding cream in your coffee or don’t have that extra piece of toast. Small changes over time are the key to sustainable weight loss.
Don’t Only Focus on the Scale
Look at how you are feeling, whether you are getting a better quality of sleep, whether your clothes fit you better and so on. These are some of the things that are equally motivating.
Key Quote
“Make small changes over time. Don’t rush it. Be mindful of what you eat and have meals as a family at the table, instead of eating while you are distracted. Incorporate more fruits and vegetables into your diet. Frozen fruit or veggies are just as good. These are already chopped and prepared for you. When it comes to cooking info, YouTube and TikTok are great!"
Dr Sylvia Santosa, PhD
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The opinions expressed in this Nutramedica program are those of the guests and contributors. They do not necessarily reflect the opinions of Nutritional Fundamentals For Health Inc.This video is intended for licensed or registered health professionals and students of health professions only. These statements have not been evaluated by the Food and Drug Administration. Information contained in these programs is not intended to diagnose, treat, cure or prevent any disease.
