Nutrition

How can someone who eats healthy and is physically active still be obese?

The truth about being healthy and obese

How can someone who eats healthy and is physically active, still be obese? Okay? Well, we're going to start with saying that somebody has obesity. It is a disease, it isn't a personal attribute. So somebody has obesity versus being obese, that's the first thing that's important. The second thing is that obesity itself is 70% inheritable. So there are Are so many genetic and environmental factors that affect whether or not a person is going to develop obesity. That I have known an endless amount of patients and clients in my over two decades of being a dietitian who eat, very nutrient, Rich diets, and who physically move a lot and they still have obesity. And every human body is different is really the bottom line, obesity is an epidemic. Here G dysregulation. It's a signaling problem. It's that your fat cells while they should be being told that they're full. Your brain is signaling to them that they are empty and that you need to eat more in order to fill them up. So it is a signalling issue, it's an energy dysregulation, it's not just people who continually want to overeat, there are many, many, many factors that go into whether or not a person. Helps obesity. Obviously lifestyle does play a huge part in that and we do have influence over the outcome with our energy and take our lifestyle, our physical activity are sleep, our stress medications, all sorts of other things. But the most important thing is to never judge a person and to never stigmatize them and assume that just because somebody is in a larger body that they're not doing the right things to take care of. Of themselves. So we never want to stigmatize somebody. We want to check our bias at the door and that is the most important thing when it comes to dealing with people, with overweight and obesity.

Obesity is a complex disease that is largely affected by genetic and environmental factors. Eating a healthy diet and being physically active can help, but it does not guarantee someone won't have obesity. It is important to never judge or stigmatize people who are overweight or obese.

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How can someone who eats healthy and is physically active still have obesity? It's important to understand that obesity is a disease, not a personal attribute. It's crucial to use language that acknowledges someone has obesity rather than labeling them as obese.

Obesity is influenced by various genetic and environmental factors, with approximately 70% of it being inheritable. I've encountered numerous patients and clients who follow nutrient-rich diets and engage in regular physical activity, yet still have obesity. Each person's body is unique, and obesity is a complex issue.

Obesity involves dysregulation in energy signaling. The brain may signal that the fat cells are empty, leading to a continuous desire to eat more in order to fill them up. It's not solely a matter of individuals wanting to overeat. There are multiple factors at play in determining whether someone develops obesity.

While lifestyle factors such as diet, physical activity, sleep, stress, and medications do influence the outcome, it's crucial not to judge or stigmatize individuals based on their body size. We must check our biases at the door and approach people with overweight and obesity with empathy and understanding. Stigmatizing someone based on their body size is not productive or helpful.

My doctor says I have prediabetes, what can I do to lower my blood sugar?

Combat prediabetes: Lower blood sugar with lifestyle changes!

My doctor says I have pre-diabetes. What can I do to lower my blood sugar? There's many things you can do to lower your blood sugar when you have pre-diabetes because you want to intervene as soon as possible in order to prevent the development of full-blown diabetes. So it's not just about what to eat, it's about how you live. So first of all, I always say think about balancing your meals. It's the most important thing you want protein. Hydrates and fat at each of your meals and snacks. So that your your food is digested, more slowly and you'll have a more tempered rise in your blood sugar. So, protein carbs and fat, and every meal use the portion plate as an example that you can find at myplate.gov. The second thing is physical activity joyful movement, hopefully that you can incorporate every day and that you find nourishing to your soul and that feels good to your body and that you don't think As a chore for exercise. The third is adequate sleep and restful sleep both time and the the kind of sleep 7 to 9 hours plus. Hopefully restful uninterrupted, sleep is critical to managing hormones and insulin is a hormone. So blood sugar is very much related to your sleep also managing stress, that's a big one because blood sugar can go Go up from stress illness, other things that have nothing to do with your food and the other is environmental factors. So, you know, a lot of times things like Plastics and other hormone disruptors can potentially create a situation where it might be affecting the way your hormones play with each other. So, that's something that you want to try and avoid chemicals. Whenever possible, you know, especially things like, plastic, water bottles, that you leave in your car. Don't do that because you can Leach the plastic into the water and the other is weight loss. If you have an elevated body mass index or elevated, body fat, percentage, five to seven percent weight loss, not a huge weight loss. But if your, if your body needs it, then a small weight loss. You can see a large difference in your blood sugar.

Balancing your meals with protein, carbs, and fat, getting physical activity that you enjoy, getting adequate and restful sleep, managing stress, avoiding environmental factors such as chemicals, and potentially losing weight of your body mass index or body fat percentage is above normal can all help lower your blood sugar levels when you have pre-diabetes.

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My doctor has informed me that I have pre-diabetes and I'm wondering what I can do to lower my blood sugar. When dealing with pre-diabetes, it's important to take action as soon as possible to prevent the progression to full-blown diabetes. It's not just about what you eat, but also how you live your life.

First and foremost, focus on balancing your meals. Include protein, healthy carbohydrates, and fats in each meal and snack. This helps slow down the digestion process and leads to a more gradual rise in blood sugar. You can use the portion plate as a guide, which can be found at myplate.gov.

Engaging in physical activity is also crucial. Find activities that bring you joy and incorporate them into your daily routine. Make sure it's something that nourishes your soul and feels good for your body, rather than viewing it as a chore.

Adequate and restful sleep is another important factor. Aim for 7 to 9 hours of uninterrupted sleep, as it plays a significant role in managing hormones, including insulin, which affects blood sugar levels.

Managing stress is key, as stress can cause blood sugar levels to rise. Find effective ways to cope with stress, whether through relaxation techniques, mindfulness practices, or engaging in activities that bring you peace.

Consider environmental factors as well. Avoid exposure to hormone disruptors, such as plastics, whenever possible. For example, avoid leaving plastic water bottles in your car, as the plastic can leach into the water.

If you have an elevated body mass index or body fat percentage, weight loss can also help lower blood sugar levels. Even a small weight loss of 5 to 7 percent can make a significant difference.

By implementing these lifestyle changes, you can effectively lower your blood sugar levels and manage pre-diabetes.

How do you personally feel about weight loss medication if someone has been unsuccessful with diet and exercise alone? 

Weight loss medication: A helpful tool when diet and exercise aren't enough.

How do you personally feel about weight loss medication if someone has been unsuccessful with diet and exercise alone? That is a fantastic question and there's a nuanced answer to that. I personally feel that weight loss medications are a wonderful tool in the toolbox and the ideal candidates for weight loss medications are people who have made diet and lifestyle changes and who have physical activity in their lives and who eat a nutrient-rich diet and who have tried a whole bunch of other things and just can't seem to get to the health goals that they would like and that their doctor would like and this can be a helpful tool. And when I say health goals, I say that instead of weight goals because the scale is only one single indicator of success in somebody's health and it's a small indicator. I care much more about blood sugar, cholesterol, triglycerides, blood pressure, reducing cancer risk, all of those things that are really much more important than the number on the scale and if somebody qualifies for that weight loss medication, meaning that they have one of those lifestyle diseases or comorbidities in addition to a BMI or a body fat percentage that qualifies, then I think it can be an excellent tool but it's something that you need to figure out with your doctor.

I personally feel that weight loss medications can be a helpful tool in the toolbox for people who have tried diet and exercise and still have not been able to reach their health goals. They should discuss options with their doctor to see if this is an appropriate course of action.

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Regarding weight loss medication for individuals who have been unsuccessful with diet and exercise alone, I believe it is a valuable tool to consider. The ideal candidates for weight loss medication are those who have already made changes to their diet and lifestyle, incorporate physical activity, and consume a nutrient-rich diet. These medications can be beneficial for individuals who have tried various approaches but have been unable to achieve their health goals, as well as the goals set by their doctor. It's important to note that health goals, rather than solely focusing on weight goals, should be prioritized. Factors such as blood sugar levels, cholesterol, triglycerides, blood pressure, and reducing the risk of diseases like cancer are crucial indicators of overall health. If an individual qualifies for weight loss medication based on their BMI or body fat percentage along with the presence of lifestyle-related diseases or comorbidities, it can be an excellent tool to support their journey. However, it's crucial to work closely with a doctor to determine the most suitable approach in individual cases.

Any advice on how to lose weight after 40?

How to Lose Weight After 40: Key Tips Revealed!

Any advice on how to lose weight after 40? My weight loss advice tends to be the same regardless of what age you are. The difference is that after 40 sometimes it gets a little more challenging for several reasons. But number one, I always say to include a very high protein source and produce source at each meal. So somewhere between 25 and 30 grams of protein per meal along with fruits and vegetables to give you that protein and fiber which are the two things that are going to keep you full, satisfied and needing less overall total calories because you're going to be more satiated on the food that you're eating. I want people focusing on fruits, veggies, nuts, beans, seeds, whole grains, low and nonfat dairy and lean protein sources. And in portions that balance where about half your plate is fruits and veggies, about a quarter is your protein source and about a quarter is a healthier whole grain or carbohydrate source. But the truth is physical activity matters, strength training, we have to build that muscle or it's going to be harder to maintain weight and then you're also potentially going to lose lean body mass when you lose weight if you're not building muscle. Manage stress, adequate sleep. Those things are critical as well to any kind of weight loss or weight maintenance situation. It's an overall approach and don't do anything that you can't do for the rest of your life because you'll just gain weight back.

The best way to lose weight after 40 is to include a high protein source and produce source at each meal, focus on fruits, vegetables, nuts, beans, seeds, whole grains, low or nonfat dairy, and lean protein sources in balanced portions. Additionally, incorporate physical activity such as strength training, manage stress, and get adequate sleep, so you can maintain your results for life.

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When it comes to losing weight after 40, my advice remains consistent regardless of age. However, there may be some additional challenges that arise. The first and foremost recommendation is to include a high protein source and produce at each meal. Aim for 25-30 grams of protein per meal, accompanied by fruits and vegetables. Protein and fiber help keep you full, satisfied, and reduce overall calorie intake as you feel more satiated with the food you consume. Focus on incorporating fruits, veggies, nuts, beans, seeds, whole grains, low or nonfat dairy, and lean protein sources into your diet. Strive for balanced portions where half of your plate consists of fruits and veggies, a quarter is dedicated to protein sources, and the remaining quarter includes healthier whole grains or carbohydrates.

In addition to nutrition, physical activity is crucial. Incorporate strength training exercises to build muscle mass as it helps with weight maintenance and prevents loss of lean body mass during weight loss. Managing stress levels and ensuring adequate sleep are also critical factors for successful weight loss or weight maintenance. Remember that adopting healthy habits should be sustainable in the long term, so avoid any approaches that are unsustainable as they often lead to weight regain.

What advice do you have for parents with overweight children?

Redefining overweight: expert advice for parents

What advice do you have for parents with overweight children? This is a really important topic and as somebody who grew up with overweight and obesity I have been in that situation and I can tell you basically all the things to do and not to do. Number one, absolutely number one, is that a child has overweight or obesity, they aren't overweight or obese. It is a medical issue, a biological issue, it is not a personal attribute. So it's something that someone has, not something that they are and that's really important. Secondly, the key is to never single out the child with overweight or obesity. They're the same as anybody else and should be treated as such. They shouldn't be given different food than the family, they shouldn't be told they can and can't do certain things whereas other children in the family can or the parents can. The whole family needs to model the behaviors that will be healthy for everyone including the child with overweight or obesity and we have to remove any stigma and bias associated with it. We don't want to be super restrictive, we don't want to encourage disordered eating tendencies and we don't want to discourage to encourage poor self-esteem either. So the key is to include them as a member of the family. Everyone in the family needs to make appropriate changes and model healthy lifestyle behaviors that benefits the health of everyone, not just that child.

The key to helping a child with overweight or obesity is to never single them out and treat them like any other member of the family. Modeling healthy lifestyle behaviors for everyone in the family will benefit their health, and it's important to remove any stigma and bias associated with being overweight or obese.

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For parents with overweight children, I have some important advice. As someone who grew up with overweight and obesity, I understand the challenges involved. Here are a few key points to consider:

First and foremost, it's crucial to understand that a child with overweight or obesity is not defined by their weight. It is a medical and biological issue, not a personal attribute. This distinction is essential to avoid stigmatizing the child.

Never single out the child with overweight or obesity. Treat them the same as any other family member. They should not be given different food or be restricted from certain activities while others in the family are not. The entire family should model healthy behaviors that benefit everyone's well-being, including the child with overweight or obesity.

It's important to remove any stigma or bias associated with weight. Avoid being overly restrictive, as it can lead to disordered eating tendencies. Encourage a positive self-esteem and include the child as a valued member of the family.

Remember, the focus should be on promoting a healthy lifestyle for the entire family, not just the child with overweight or obesity. By making appropriate changes and modeling healthy behaviors, you can create a supportive environment that benefits everyone's health.

How important is it to eat breakfast? Is it really the most important meal of the day?

The Power of Breakfast: Maximize Muscle and Nutrient Intake

How important is it to eat breakfast? Is it really the most important meal of the day? I mean, I might be a little biased as somebody who wrote a breakfast cookbook. I strongly believe in the power of breakfast and when I say that I mean eating a meal within two hours of waking up, whatever time that happens to be. Breakfast is important to get adequate protein in there, at least 20 grams because we need to maximize our protein intake throughout the day in order to support our muscle growth and repair and prevent muscle loss as we age. And that's at least 20 grams, let's say 25 to 35, you know, three times a day plus a couple of snacks in there that have a few extra grams as well. And when we don't eat enough protein at breakfast we tend to miss out on that opportunity to maximize supporting our muscles. And the truth is that when you eat a solid breakfast, the research shows that you tend to snack less later in the day. Breakfast also affords an opportunity for somebody to consume those nutrients of concern in the American diet which are vitamin D, calcium, potassium, and fiber. And breakfast foods like ready-to-eat cereal and milk tend to contain high amounts of those nutrients that people don't tend to make up for later in the day if they skip breakfast. So yeah, I'm a big breakfast fan. Just make sure that what you do eat is full of protein, fiber, and other health-promoting nutrients.

Breakfast is an important meal that should contain enough protein, fiber, and other health-promoting nutrients to maximize muscle growth and repair, as well as provide adequate amounts of vitamin D, calcium, potassium, and fiber. Skipping breakfast can lead to later snacking and nutrient deficiencies.

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As someone who wrote a breakfast cookbook, I might be biased, but I strongly believe in the importance of breakfast. Eating a meal within two hours of waking up can have significant benefits. It's crucial to include adequate protein in your breakfast, aiming for at least 20 grams. Protein intake throughout the day is essential for supporting muscle growth, repair, and preventing muscle loss as we age. Not consuming enough protein at breakfast means missing out on maximizing muscle support. Research shows that when you have a solid breakfast, you tend to snack less later in the day. Breakfast also provides an opportunity to consume nutrients that are often lacking in the American diet, such as vitamin D, calcium, potassium, and fiber. Foods like ready-to-eat cereal and milk commonly found in breakfast options contain high amounts of these nutrients that may not be adequately compensated for if breakfast is skipped. So yes, I'm a big advocate for breakfast. Just ensure that your breakfast is packed with protein, fiber, and other health-promoting nutrients.

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Lauren Harris-Pincus, MS, RDN is a nutritionist, author, speaker, and corporate consultant. With 25 years of experience, she is the founder and owner of Nutrition Starring YOU, LLC, specializing in weight management and prediabetes. She is the author of two books: “The Everything Easy Pre-Diabetes Cookbook” and “The Protein-Packed Breakfast Club”. Lauren has counseled celebrity clients and presented wellness programs for corporations, charities, and schools. She is a member of the Academy of Nutrition and Dietetics and its Practice Groups. Lauren has been featured in U.S. News and World Report, The Huffington Post, Everyday Health, The New York Post, and more.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.