Sizing up the problem. Overweight and obesity have steadily increased over the past few decades; in both gender, race, ages, and educational backgrounds.
Our environment: the way we live now. Before the days of mass food production, microwave ovens, and fast food chains; we had to work for our food. We hunted, gathered, or grew our own food; and meal preparation was often a day's work in itself. We were more physically active in other ways too. For example, we had more active jobs an relied less on modern transportation. But although recent technological and social changes have improved our lives in many ways, they haven't been kind to our bathroom scales.
Understanding how our bodies work. Modern society can make weight management hard and it sometimes seems like our own bodies and minds are working against us, too.
Our bodies brace for the bad times. Our bodies are programmed to hold onto our weight even after we gain weight. It's a mechanism that has helped us survive in the past, but we can get us into trouble today. Some dieters work against themselves by starving themselves causing there body to burn calories at a slower rate called Starvation Metabolism. Once you body is in this mode, you might eat very little; but still gain weight.
We have food on the brain. When we eat, we stimulate centers in our brains that feel pleasure and satisfaction. So naturally we want more of these good feelings which prompt us to over eat.
Stress hits our bellies. Recent research shoe a connection between stress and overweight. It seems that higher levels of cortisol, the so called "stress hormone" increases our tendency to store excess fat; especially fat around our waists.
We battle genetics, health conditions, and other personal challenges. Everyone's different. Some people have a genetic tendency toward obesity. Others have chronic conditions or behaviours that make weight control an extra challenge. That's why it;s important to learn about our bodies, observe what you do and what works, and chart a plan that makes sense for you.
Consider these trends from the last 25-30 years. They're important factors in our modern struggle with obesity:
We eat more, and more easily...
- Processed foods higher in sugar, fat, and salt are often the cheapest and most readily available. In fact, manufacturers load prepared foods with these extra ingredients to fit our taste buds.
- Vending machines, snack bars, and fast food chains are everywhere; even in our public schools; and we use them.
- Portion sizes have grown. Packages are bigger, plates are bigger' and who can resist the "VALUE" sizes?
- For recreation , we watch TV, play video games, surf the Internet.
- More of us have sedentary jobs and work longer hours.
- Fewer schools have physical education classes.
- Suburban sprawl means we drive nearly everywhere.
- Pressed for time, we eat out at restaurants more often, where it's harder to control portions and ingredients.
- We also have less time to buy and prepare food. So even at home, we rely on our microwaves and TV dinners.
- We often feel too tired and stressed to exercise, eat better, or make other healthy changes.
- We're bombarded with new diet and exercise ideas. Should we eat low-fat or low-carb? Exercise our abs exclusively? Eat only grapefruit?
- Super skinny supermodels are poor examples for most people. Unrealistic ideals can be defeating.
- Food is presented as the best entertainment, the most fitting reward, and the readiest source of comfort.
Is the tendency we have to eat for reasons other then hunger. At times we use food as a way to cope with what we are feeling; boredom, stress, fatigue, grief, or even depression.
It's common to mindlessly eat while distracted; like at work, watching TV or driving. Often we eat as apart of bringing people together. Think of the social event you attended; food likely made an appearance. food is also widely used as a reward or a bribe. Anyone who has interacted with small children will recognize this common use for food, but adults are equally susceptible. Food is simply convenient and available. think about the candy jar at work or the bakes goods sitting on the kitchen counter.
The trap of mindless eating is one that affects the majority of individuals regardless of age or weight. The frequent result is unwanted weight gain or difficulty losing weight over time.
Making the transition from a mindless eater to a mindful eater is a process that doesn't usually happen overnight. Keeping a food journal can help you identify instances of mindless eating. The effort you put into becoming more attentive to eating can help you avoid overeating.
So ask yourself next time you go to pick up that doughnut or handful of nuts; "am I really hungry?". If the answer is no then you should question your motivation for eating. Then ask yourself "why was I about to eat when I am not hungry?". by asking yourself this; you can determine why you want to eat at that particular moment and you can then react the way you know that you should.
Good luck on making life changes to better health through changes in your diet. Making yourself more aware of why your eating will make a difference and help you along the path to better health.
