Tips to Increase Chances of Long-Term Weight Loss Success

Tips to Increase Chances of Long-Term Weight Loss Success

There’s an interesting article in the Atlantic Monthly  “Why it Was Easier to be Skinny in the 1980s.” Though the article came out several years ago, and we try to steer away from words like “skinny”, the article still makes a lot of sense.

In essence, compared to the 1980s, people now need to move more, and eat less, to maintain the same levels of health. If it’s hard for many millennials and Gen Zers to understand, have them binge-watch Stranger Things. Kids riding bikes. Kids running around their neighborhoods. This was pretty much the norm.  40 – 50 years ago, we ate, and moved, a lot differently. Even our favorite fast food chains were very different foods — less processed and fresher. Add the chemicals we’re exposed to in our foods, medications, additives, and environment, and science is taking a hard look on how all of this affects our health.

And consider movement – or lack thereof. Binge-watching didn’t even exist in the 1980s. (TV has a profound impact on lowing metabolic rate, as 20% of resting metabolic rate comes from brain function.) So, everything from having to stand up to change the TV channel to walking to the mailbox to having to physically get to a library to search through shelves of books for information is movement. Reading a book burns more calories than watching a movie. Technology, then, bumped us down a notch (or ten) when it comes to movement. This has particularly impacted younger generations.

We don’t want to sound like old fogies, but the changes in our bodies and how it seems more difficult to maintain a healthy weight warrant thought. Our bodies have changed, and the environment, technology, and thousands of other factors have added to this change. Every patient we see has struggled to reach, and maintain, a healthy weight.  To prepare their bodies for a lifetime of healthy habits, we have to adjust those daily practices.

  1. Movement matters. We all love our shows. Instead of watching from the couch, sit on the floor and practice posture (10 minutes), strengthening your core. Floor-sitting keeps you moving more. Find ways to incorporate movement everywhere. Put on alarms for active pauses, stretching, and walking around the office. Take the stairs as often as you can.
  2. Healthy bodies come in different shapes and sizes. Weight loss programs cannot promise you a body you don’t have. Your body is uniquely you, and popular magazines and fashion shows want to force-feed us skinny. These covers are not a reflection of the beautiful body diversity of the world. Body diversity honors different ages, races, ethnicities, and genders. So, when you begin your journey to health, honor your body by recognizing its unique beauty. Work on building a healthy body self esteem (stay away from social media and glossy magazine covers).
  3. What you eat matters. The quality of the food you eat impacts your health. Eating clean, being aware of what is on your plate, and where food comes from mark the difference between healthy and unhealthy bodies. Plain and simple. Food quality and variety mean health. 
  4. How you eat matters. This is where we recommend you channel Julia Child. Sit down to enjoy a meal. Be mindful of the food on your plate. Pay attention to textures, colors, flavors. Improve your relationship with food, nourishment, and your body, one bite at a time.

Take time to consider what your body is capable of – whether your legs take you through a hike in the park, a stroll in a museum, even through a rigorous spinning class. Celebrate the gifts of your body instead of its “perceived” flaws.