Obesity is a preventable health condition that many people suffer from in the United States that can lead to chronic illnesses such as type 2 diabetes, stroke, heart disease, and premature death. Studies have shown in 2019 that the estimated annual medical cost of obesity was nearly $173 billion. Medical costs for adults who were obese were $1,861 higher than medical costs for people with healthy weight.
What are the factors that contribute to obesity?
Common factors that can lead to being obese are:
Poor nutrition
Inadequate hydration.
Lack of physical activity.
Insufficient sleep.
Social determinants of health include low income or living in a food desert.
Genetics
Research has demonstrated that individuals who work shift work have a higher probability of being overweight or obese.
How can I get help to lose weight?
First, talk to your healthcare provider for clearance to enroll in a weight loss program. In the climate of people desiring to lose weight rapidly with pills and insulin medications that come with side effects, the best option is to shift your mindset and lose weight naturally. Educate yourself on your eating habits and receive professional support from a Nurse Coach to achieve your health goals. Here are some tips to optimize your health and lose weight.
Mindful eating involves paying attention to the eating experience, including your body sensations, thoughts, and feelings about food and choices. It's about being fully present and non-judgmental while eating and noticing internal and external cues that affect your eating behavior. By practicing mindful eating, you can create a more enjoyable and healthy relationship with food and better understand your eating habits and preferences.
Ask your healthcare provider about practicing intermittent fasting to ensure it is safe. Intermittent fasting is a calorie-restricted eating schedule that helps your body burn fat in the fasting state. Studies have shown the many benefits of intermittent fasting, such as weight loss, lower fasting blood glucose, reduced insulin resistance, lower blood pressure, and lower resting heart rate. Food consumption can be done by eating for 8 hours a day and fasting for 16 hours. You can adjust to intermittent fasting in several eating schedules. In 2016, I used the 16:8 intermittent fasting schedule and lost 40 pounds to optimize my health. Intermittent fasting is not for everyone; it takes about two weeks to adjust to this lifestyle change and comes with side effects such as headache, hunger, insomnia, and fatigue. *Intermittent fasting should not be used during pregnancy.
In the 80/20 diet, the goal is to eat healthy, nutrition-rich foods (whole grains, lean protein, fruits, and veggies) 80 percent of the time and eat a serving of your favorite snack the other 20 percent. Eighty percent of the time, focus on drinking enough water to hydrate. *Disclaimer: Water toxicity is an actual condition, so ensure you drink enough water for your body weight.
Fitness Tracker, Exercise and Sleep
An effective way to stay accountable and track progress on your weight loss journey is by using a fitness tracker. I wear a Fitbit watch that tracks the number of steps I walk in a day and how many hours I have been active, and it prompts me to move if I need to obtain more steps in the hour. The Fitbit App provides me with videos such as yoga, Pilates, aerobics, and weight lifting exercises so I can switch up my routine. You can track the foods you consume and how many calories you burn. The app provides guided meditation exercises to reduce stress, track sleep patterns, and monitor water intake to aid in weight loss.
Creating a Food Journal
A food journal is a helpful tool in becoming more aware of your eating habits. By journaling what you eat and your eating experience, you can gain valuable insights into your nutrition.
*This practice is not recommended if you have a history of eating disorders.
Through my experience of weight fluctuations, I have learned that a consistent and healthy mindset is the foundation for a fulfilling life. Shining Light Holistic Health and Wellness provides a confidential, judgment-free coaching environment to help you reach your weight loss goals.
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