Most of us have been "THERE!"
"THERE" being that place of searching for the next best thing to try to lose weight!
2020 looked a LOT different for most of us! Some good, some bad. I've read so many stories about weight gain, lack of motivation, eating out of boredom, gyms closing and people needing to find new ways to exercise, depression and so on! I have also noticed the search for "quick fixes" increasing. So I would like to address some of the most "talked about" subjects and questions that come up to me with friends, family, acquaintances and on social media.
A report from the Centers for Disease Control and Prevention & National Center for Health Statistics shows that 17.1% of U.S. adults were on some of special diet for weight loss or other health reasons on any given day during 2015-2018. That's a 14% rise from a decade earlier. This increase also came with an increase in obesity. It was noted that more women diet than men and people 40 and older dieted more that those ages 20-39. Most of the diets have gone from low-fat diets to low-carb diets. Focusing on carbs as the enemy. There was a day (or a whole year) that I fell for the low-fat fad. Now I'm older and wiser (yep, I said that) but through research and education I have learned that all of the fad diets DO NOT WORK! And, they aren't necessary for weight loss. As a matter of fact, they can wreak absolute havoc on your metabolism. Which can ultimately lead to weight gain. Cue the frustration and tears! So what does work, you ask?
Making small changes consistently over a period of time. You can't expect your body OR your brain to just flip a switch and suddenly you have new healthy habits. I'm not saying that people who are overweight or obese shouldn't attempt a new approach to eating or seeking out a diet to help them lose weight for health reasons. But instead, look for ways to shift toward implementing new strategies that will hold up in the long run. Move from thinking "restriction" to "additions". What can I add to my eating habits that will make my meals more balanced and give my body the strength and energy it needs to exercise, have better sleep, increased energy and improve my mood. Think more whole foods, water, and avoid processed or GMO foods that are full of salt, sugar and modified products that our bodies do no recognize and therefor can't process. Work on strengthening more positive habits and mindful eating. Mindful eating means setting aside time to eat your meals without distraction. Lay down your phone, close your computer. Give your body and your brain a chance to enjoy the taste of the food and recognize that you are full. Eat slowly, chew your food completely. Plan your meals before you grocery shopping. Stock your refrigerator and pantry with foods that are easily accessible and fit into your plan of BETTER foods. Be mindful of your sugar consumption. Added sugars to almost everything you see in the grocery store is a huge cause of concern. There is a difference between eating white bread or a doughnut and eating fresh fruits. Yes, fresh fruit has sugar. But it is naturally occurring sugar with the added benefits of fiber, water, vitamins and antioxidants. Read labels! Look for "added sugars". Pair your fruit and veggies with a good fat or protein. Here are a few examples:
Apple (with skin) + unsweetened nut butter
Grapes + walnuts, almonds, cashews
Berries + unsweetened Greek yogurt
Carrots + hummus
Cucumbers + guacamole
Pear + string cheese
Bell peppers + hummus
These are just a few suggestions. DO pay attentions to serving size. These can be tricky. Hummus is great, but if you eat the whole container in one sitting, you may have a belly ache and you have eaten too many servings!
Look for whole grains! Read the labels! You will hear/see me say this ALL THE TIME! You do NOT have to give up bread, crackers, tortillas and so on. Just make sure that you know what you are eating. If you have celiac or have a gluten intolerance, look for foods that are gluten free.
EAT THE RAINBOW!!!!!
I hope this has helped! If you have any questions or just need to run some things past me, hit me up. If I don't know the answer, I will certainly try to find it!
Remember, small changes over a period of time = BIG RESULTS!
Here's to your health,
Regina, AKA, KICK-ASS GRANDMA