We need to lose the excess weight that clings to us like a "needy friend". Photo / Getty Images
We need to lose the excess weight that clings to us like a "needy friend". Photo / Getty Images
There was a time when underweight people numbers doubled that of obesity numbers on a global scale. However, the past 40 plus years have shown a reversal of these numbers as obesity numbers continue to climb and now outnumber those that are underweight.
We are experiencing a global "obesity" crisis.This is not to minimise or overshadow the underweight/low body weight issues that poor nations continue to experience. This is another serious global nutritional problem that needs attention.
Our "obesity" crisis is not all that surprising considering our "modern menus, meals and snacks" are filled with unhealthy, processed, overly salted, heavily sweetened, calorie-laden, ingredients offering little, if any, nutritional value.
According to Professor Majid Ezzati of the School of Public Health at Imperial College London, "To avoid an epidemic of severe obesity, new policies that can slow down and stop the worldwide increase in body weight must be implemented quickly and rigorously evaluated, including smart food policies and improved healthcare training."
Translated that means eating healthier foods and adopting healthier habits.
We need to lose the excess weight that clings to us like a "needy friend" while slowly but silently causing havoc in our bodies – weakening bones, joints and muscles (including our heart), lowering self-esteem and self-confidence, challenging our self-care and taking an overall serious toll on our health.
So, how do we solve this dilemma permanently?
Dieting is likely the first word that popped into most minds. After all, it is the obvious solution and "first-choice" for most when losing weight becomes a priority. However, dieting is not the answer.
According to Cambridge Online Dictionary, dieting is the act of "limiting food and/or drink that you have, especially in order to lose weight". And there is the first and likely the most important clue as to why dieting for the long haul does not work.
Limiting our choices is one of the triggers that leads to and causes most binge eating. Photo / Getty Images
We humans seem to want what we cannot have and words like "limiting" immediately trigger an emotional response that is the opposite of what we are trying to achieve. What is considered "off-limits" suddenly becomes super appealing to our mental and emotional psyche, making it all the more tempting!
The strict, unrealistic "limits" that we impose on ourselves when adopting specific diets are the culprits and one of the main reasons why dieting fails long-term. "Limiting" our choices is also the trigger that leads to and causes most binge eating.
Binge eaters do not take time to make or reach for healthy options but fixate on whatever they can get their hands on first. That pretty much narrows the field to processed "convenience" foods.
Once again, the body's cries for real foods are not met, keeping it "nutritionally starving" and in danger of impulsive bingeing. A vicious cycle to fall into and why obesity is now such a huge global issue.
But, if dieting is not the answer to our global obesity crisis, then what is?
There are several effective "steps" we can take that are not temporary fixes, but lifestyle changes. Using them with consistency will produce the results we seek.
Focus on nutrient-dense foods – losing weight means burning more calories than we take in, however, it should never be about starvation.
We can easily reduce calorie intake and increase nutritional consumption by eating the right foods. That means swapping out junk, processed foods, for nature's bounty of fresh whole foods – vegetables, fruits, and whole grains.
Organic is best, but if organic stretches the budget too much, do not throw the "baby out with the bathwater". Eating any fresh fruits and veges that have been properly washed and stored is still 100 times healthier than grabbing prepackaged processed items.
Add in lean meat, poultry, locally caught fish and dairy, whole grains, and healthy fats for a nutritionally well-rounded, balanced menu and be sure to kick the sugar habit to the kerb.
Sugar consumption is one of the primary causes of obesity and it is cleverly hidden in most processed foods under cryptic nicknames. There is "mounting evidence that added sugar increases the risk of developing type 2 diabetes, metabolic syndrome and fatty liver".
On the other hand, the benefits of eating nutrient-dense foods extend beyond weight loss. A nutrient-rich diet offers protection for our heart and our lungs and even cholesterol levels show vast improvement.
Get physical – Honestly, this one should be a no-brainer. We cannot expect our metabolism to kick in and burn calories if we are not moving! No matter the age, physical activity is mandatory if we want our metabolic, calorie-burning motor running properly!
Our modern sedentary lifestyles supported by all-day sitting at work, excessive TV watching and/or computer browsing has nearly paralysed our mobility, adding nothing of value to our physical, mental, and emotional health.
Without proper movement/exercise, our bones, muscles and joints suffer and begin their downward spiral from strength to weakness, our metabolism takes a hit and slows to the point of non-existence (taking weight off is no longer a challenge, but a battle) and even our heart muscle weakens from inactivity.
It's not surprising that "sitting" is now labelled the "new smoking". It is that dangerous to our health! If we ponder the damaging effects of smoking, and how many lives this habit has ruined in its destructive path, we understand that this is not an honour!
We must give our body what it was created for – movement. Getting active means using our muscles beyond daily mobility. Walking, running, riding (bikes), swimming, tennis - any activity that gets us up and off that couch is 100 times better than sitting.
However, if we really want to up our game and boost our metabolism to burn calories quicker and more efficiently, we can (and should) include some form of load-bearing / resistance-type exercise in our routines.
Exercise machines, weights, resistance bands, kettlebells, sandbags all work.
Although we cannot conquer the worldwide obesity epidemic overnight, the cure for it begins and ends with each one of us. We must take personal responsibility and make the necessary changes that contribute to reducing obesity numbers.
Abiding by three essential principles: discretion/healthy choices when eating, proper-challenging exercise (movement) and deep restful sleep (allowing our body to heal and renew).
