Recall that studies completed all over the world have shown that 80% of all heart attacks and strokes could be prevented if people ate a healthier diet, managed a healthier weight, increased physical activity, quit smoking, controlled blood pressure, glucose and LDL (bad) cholesterol. This month I will write about successful weight management.
National statistics indicate that 73.6% of Americans are overweight while 41.9% of those are considered obese. Each year those numbers have been increasing to dangerous levels. Part of the problem is that restaurant portion sizes have increased dramatically along with waistlines. It’s estimated that one entrée is enough food for 2 or 3 people.
Many of us struggle with weight loss. We lose a few pounds for a short amount of time only to regain them. So, what works? Psychologist Brian Wansink PhD in his excellent book, Mindless Eating describes the simple strategies that are the most helpful. His famous quote is, “The best diet is the one that you don’t know you’re on.” I couldn’t agree more. I tell my patients, “Diet is a four-letter word!” Simple lifestyle changes do make a huge difference. The following top 10 tips are a combination taken from Dr. Wansink’s book and mine (Wake Up Call 911).
#10 Replace high caloric drinks with sparkling water and avoid artificial sweeteners.
#9 Remember that restaurant entrees are generally enough food to feed 2 to 3 people.
#8 When you’re hungry eat a palm size of nuts to stabilize your blood sugar.
#7 Use a smaller plate which will make you feel fuller and more satisfied to eat less.
#6 Fill your plate with more fruits and vegetables.
#5 Add protein to every meal.
#4 Eat regular smaller meals.
#3 Keep junk food out of sight and better still out of the house!
#2 Don’t get discouraged if you have a bad day. Eat better the next.
And the #1 most important thing to remember when managing a healthy weight is…
Food is a gift from God. It’s meant to be enjoyed. Don’t deny yourself but eat very small amounts of high caloric sweets occasionally not daily. Life is filled with challenges. We all have them. Just take it one day at a time and pray for patience.
So, whether you eat or drink, or whatever you do, do all to the glory of God. 1 Corinthians 10:31
In the next blog I’ll tackle exercise.
Sources:
“Simple 7”, American Heart Association, https://www.heart.org/en/professional/workplace-health/lifes-simple-7.
Johnson, Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).
–Arthur O’Connor, Study Details 30-Year Increase in Calorie Consumption (2004), https://www.nytimes.com/2004/02/06/us/study-details-30-year-increase-in-calorie-consumption.html.
–Brian Wansink, Mindless Eating: Why We Eat More Thank We Think (2007).
–Overweight and Obesity Facts, CDC, https://www.cdc.gov/nchs/fastats/obesity-overweight.htm.
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ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD
Author of new book: Helping the Hurting: Nursing Ministry in the Body of Christ
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