Guest blog: three things you need to know about weight management
Rachel Lau, BKin
Since the late 1970s, the obesity rate in Canada has been rising (Government of Canada, 2018). Currently, 2 in 3 Canadians are obese or overweight (Government of Canada, 2018). Physical inactivity and poor diet are the main attributes to the increasing obesity rate (Government of Canada, 2018). Changing one’s behavior or lifestyle is not as easy as pie, which is why I am here to tell you 3 things that you should keep in mind such that you can manage your weight in a healthy and happy way.
1. Adjust the proportion of macronutrients accordingly.
Many people may think that cutting off carbohydrates is the fastest way to lose weight. However, restricting your diet too much may lead to binge-eating, hence weight gain. If you choose to reduce carbohydrates intake, you should add a bit more protein in your diet, such as an extra egg or an extra ounce of meat (Layman et al., 2003). When we consume less carbohydrates, our liver will produce glucose from protein to maintain blood glucose level (Layman et al., 2003). Therefore, modifying the proportion of both carbohydrates and proteins is more effective in managing weight than merely reducing carbohydrate intake.
2. Try to manage your weight in a holistic approach.
While diet is an important factor in managing weight, physical activity also helps to lose weight and enhance health and wellbeing (Government of Canada, 2018). Other than working out at the gym, getting more movement throughout the day can help you adopt an active lifestyle: from standing up more frequently if you have a desk job, taking the stairs instead of the elevator, to spending time outdoors. Managing stress and getting good night’s sleep are also important in managing weight, as these factors affect your hormone regulation, which will also affect your weight (Sapolsky, 2004).
3. There is no ideal body shape to aim for.
Many people think that having a lean or muscular body indicates that one is healthy and fit. In fact, individuals may adapt unhealthy lifestyle behaviors to achieve these thin-ideal body images imposed by social media. In extreme cases, this may lead to the development of eating disorder and depression (Ferreiro, Seoane, & Senra, 2014). Instead of focusing on how our body should look like, we should appreciate what our body can do, and nurture it according to our needs (Alleva, Veldhuis, & Martijn, 2016). For instance, if we feel hungry between meals, don’t be afraid to grab a healthy snack, be it a granola bar or fruit. Focusing on body function will help us feel more satisfied and comfortable with our body, which can promote positive body image, hence mental wellbeing (Alleva et al., 2016).
There are many ways to go about managing weight: adjusting our diet, exercising more often, sleeping at an earlier time, managing stress, etc. The key to successful weight management is to understand your own body’s needs, and consider what we should change to take better care of our body.
Ferreiro, F., Seoane, G., & Senra, C. (2014). Toward understanding the role of body dissatisfaction in the gender differences in depressive symptoms and disordered eating: A longitudinal study during adolescence. Journal of Adolescence; 37(1): 73–84. doi:10.1016/j.adolescence.2013.10.013
Alleva, J. M., Veldhuis, J., & Martijn, C. (2016). A pilot study investigating whether focusing on body functionality can protect women from the potential negative effects of viewing thin-ideal media images. Body Image, 17(Complete), 10-13. doi:10.1016/j.bodyim.2016.01.007
Government of Canada. (2018). Tackling Obesity in Canada: Obesity and Excess Weight Rates in Canadian Adults. Retrieved from https://www.canada.ca/en/public-health/services/publications/healthy-living/obesity-excess-weight-rates-canadian-adults.html
Layman, D. K., Boileau, R. A., Erickson, D. J., Painter, J. E., Shiue, H., Sather, C., & Christou, D. (2003). A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. The Journal of Nutrition, 133(2), 411-417. https://doi.org/10.1093/jn/133.2.411
Sapolsky, R. M. (2004). Why zebras don’t get ulcers (3rd ed.). New York, NY: St. Martin’s Griffin.
Rachel Lau is an associate with Fit After 50. This post originally appeared on their site.