Overcome old habits to have a healthier lifestyle
Some of us are old enough to remember spending time preparing each meal of the day from scratch. Snack foods weren't as easy to come by, convenience stores and restaurants weren't open 24 hours, and the portion sizes were much smaller.
Opportunities to be more physically active were much greater, and with less electronics, we got a lot more sleep. Vacations were truly our private freedom because we were not easily accessible by work or distracted by devices and social media.
So many factors have played into the increased rates of obesity and the war on weight. Our health and weight are driven by our genes and our environment. No matter what, you can't reverse decades of weight gain in a few months or even years. Because it takes so long and requires commitment and diligence, most people feel powerless over the ability to lose weight. Consequently, research shows that people are less likely to eat better and exercise if they don't feel they have control over their weight.
Losing weight alone is difficult, but maintaining that weight loss can be much more difficult. In fact, only about 20 percent of individuals who lose weight can hold their weight loss for a year. Weight loss is so much more than eating less. It truly is a combination of biology, genetics, food choices and environment. While we may have plans to lose weight, our body and our brain may have different plans. So instead of fighting a losing battle, learn to control what you can and let the weight fall where it may.
There are plenty of tricks that have been suggested to help support weight loss: using smaller plates, hiding foods or not even bringing tempting foods in the house. This can be effective especially during times of boredom or stress when we tend to reach for comfort foods that are high in fat and sugar. Although comfort foods may make us feel better in the short term, they don't really solve the problem. Yet, we tend to repeat this behavior throughout life, and it can actually cause more weight gain.
Researchers have found that we relate food more to behavioral cues than feelings of hunger or fullness. This is found to begin as young as 3 years old when we are told not to eat because it's too close to dinner, or clean your plate when you are already full.
Think about the habits you have created from when you were a child. Did you always get dessert after dinner, and do you still do that now? Most of what we do is learned habits that can be changed with time and effort.
While we can't stop feelings of stress, loneliness, sadness and joy, we can change how we respond to them and replace behaviors that sabotage our goals with ones that support it. Add healthy foods to your meals, get rid of distractions while you eat, take at least 20 minutes to eat, chew your food 15-20 times before swallowing, and differentiate between hunger and cravings before you help yourself to dessert or a second serving.
In the end, weight loss really shouldn't be about the scale. Focus more on creating a healthy lifestyle, where you feel good about the choices you make and have a better quality of life.
Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.