Weight gain occurs when the body consumes more energy than it uses. This imbalance between energy intake and expenditure leads to weight accumulation (National Academies Press, 2004). The causes of overweight and obesity are complex and involve a mix of genetic,
behavioral, and environmental factors. Despite the availability of numerous weight-loss products and strategies, finding long-term, effective methods for weight loss remains a challenge. Research suggests that only 1 to 3 percent of individuals who lose weight are able to maintain it successfully (Andersen et al., 1988; Wadden et al., 1989).
There are many myths surrounding weight loss. The media often promotes trendy diets and weight-loss supplements, many of which are endorsed by celebrities and supported by success stories. While some of these methods may lead to temporary weight loss, maintaining that loss is often the real challenge. Weight management is a lifelong process that requires consistency. The key to long-term success is adopting habits that you can sustain for the long haul, rather than resorting to quick fixes that are unsustainable.
What is a healthy diet?
A healthy diet prioritizes whole, unprocessed foods and provides a balanced array of nutrients. It favors plant-based foods—such as fruits and vegetables—over animal products, and includes adequate protein. Healthy diets are low in added sugars and salt and incorporate healthy fats from sources like fish, olive oil, and other plant oils.
Examples of meals that support weight loss include:
- Breakfast: Bran flakes with strawberries, walnuts, and nonfat milk.
- Lunch: A turkey sandwich on whole wheat bread with vegetables and a dressing made from olive oil and vinegar.
- Dinner: Grilled salmon served on a bed of spinach.
Snacking can also be part of a healthy eating plan. Healthy options include almonds, pistachios, Greek yogurt, or a banana with peanut butter.Before starting your weight-loss journey, consider the foods you enjoy eating. Choose a variety of nutritious options to make your meal planning enjoyable. Remember that the best diet is one you can stick to in the long term.
Unhealthy eating habits contributing to weight gain
Some habits that may contribute to weight gain include:
- Eating out frequently or skipping meals at home.
- Choosing high-fat, calorie-dense foods over healthier options.
- Relying on vending machines or fast food, especially when there is little time to prepare nutritious meals.
- Eating large portion sizes at restaurants, especially those offering all-you-can-eat options.
Simple ways to improve your eating habits
Small adjustments to your routine can help support weight management:
- Cook more meals at home and pack your own lunches.
- Be mindful of portion sizes when dining out.
- Familiarize yourself with the fat content of restaurant menu items and buffet options.
- Reduce smoking and limit alcohol consumption.
- Swap high-calorie foods for lower-calorie alternatives.
- Modify your daily routine to avoid temptations, such as walking past fast food outlets.
Successfully managing overweight and obesity requires personal commitment. Nutrition experts can help individuals make informed food choices, which can be supplemented by written resources from health organizations. However, these resources are most effective when used
alongside informal counseling or group sessions.
Including family members, particularly those responsible for food shopping and preparation, in weight-loss efforts can significantly enhance the likelihood of long-term success (Hart et al., 1990; Hertzler & Schulman, 1983; Sperry, 1985). Involving the whole household in a weight management program can create a supportive environment that encourages sustained changes.In conclusion, losing and maintaining weight is a lifelong commitment to healthy living. Start with small changes to your eating habits and physical activity, as these can make a significant difference over time.
By: Nt. Shazwanie (Registered Nutritionist)
By: Nt. Shazwanie (Registered Nutritionist)
