After two years of working and schooling from home, social distancing and being sidelined from many of life’s enjoyments, research shows many Americans are emerging from this sequester significantly heavier than they were pre-pandemic.
According to the American Psychological Association’s (APA) 2021 Stress in America survey, 42% of American adults reported an undesired weight gain in the pandemic’s first year, with an average reported gain of 29 pounds. This is on top of the already alarming pre-pandemic CDC study showing obesity prevalence among U.S. adults was above 40%. Health care professionals are concerned, as excess weight and obesity are linked to serious health conditions.
Following are simple steps to weight management for long-term wellness.
Start small and specific
Deciding to make a change is the first step to moving forward in any new direction. It’s no different with committing to healthy habits. Dr. Jason Singh, Permanente adult and family medicine physician who practices at Kaiser Permanente, recommends people be specific when outlining their weight management goals. “A goal of ‘I want to walk more’ may not be as effective as ‘I want to walk 10,000 steps per day,’ which is specific and measurable,” he said.
Singh also urges people to meet with their primary care physician for an overall health assessment to establish weight management benchmarks based on individual health conditions.
Exercise regularly
From weight management to reducing stress, the benefits yielded by regular exercise are paramount for healthy living. The CDC recommends 150 minutes a week of moderate-intensity activity for adults. A 30-minute brisk walk, five days a week meets the standard. "Remember that exercising 10 minutes, three times a day is just as effective as exercising 30 minutes once a day," Permanente Internal Medicine Physician Elisabeth Kramer at Kaiser Permanente wrote. "Some people are intimidated when they think they need to find a 30-minute block of time to exercise but find it much easier to find a few 10-minute chunks of time in their day. Either approach will yield the same physical benefits."
For a well-rounded weight management program, Singh divides exercise activities into endurance, strength and flexibility. “Find a way to incorporate all three into your routine,” he said. “Endurance is about getting your heart rate up. Strength is anything load-bearing, like lifting weights. Flexibility can be accomplished with yoga, Pilates or simple stretching.”
For those with chronic health conditions or limitations, talk to your doctor, physical therapist or a fitness specialist about customizing exercises for your needs.
Eat smart
An ongoing weight management effort doesn’t mean kicking all of your favorite foods to the curb. In fact, severe food restrictions often lead to destructive eating behaviors. Worried about eating too much? Singh suggests using a smaller plate. “Our brain associates big white space on a plate with less food,” he said. For some, using a smaller plate at mealtime can trick the mind into believing less is more.
Other tips for maintaining a healthy diet include being mindful of what you’re eating and finding simple ways to modify recipes. Swap roasted, salted peanuts for raw almonds. Add another fresh fruit or vegetable to your diet each day.
“Be patient with yourself and recognize that developing a healthy lifestyle can take time. If you overindulge, you can get back on track the next day,” advised Dr. Darren Young, internal medicine physician practicing at Kaiser Permanente.
The latest Dietary Guidelines report, a joint effort of the USDA and HHS, offers information for healthy eating and nutrition at all stages of life.
Know the risks of excess abdominal fat
Experts agree that maintaining a smaller belly is crucial to weight management and overall good health. The focus is not six-pack abs. A simple “one-pack” can significantly reduce the risk for serious illnesses, such as cancer, heart disease or Type 2 diabetes.
A major concern with abdominal fat is that it can cause inflammation that damages blood vessels and other organs. “This inflammation can lead to an increased risk of heart disease and high blood pressure, which, in turn, increases risk for heart attacks and strokes,” said Dr. Julie Chen, internal medicine, obesity medicine and lifestyle medicine, practicing medicine at Kaiser Permanente.
Although cardiovascular disease is the leading cause of death in the United States — one that is considered preventable in many cases — it is not the only major risk associated with too much abdominal fat. Excess belly fat is also connected to inflammation of the pancreas, increased risk of breast and colon cancers, a higher risk for dementia and overall difficulty with weight control.
“The best approach to losing unhealthy belly fat is to burn calories through aerobic exercise that raises your heart rate,” said Chen.
Go to bed on time
Adequate sleep and effective weight management go hand in hand. Studies have shown a link between chronic sleep deprivation and weight gain. Evidence suggests various explanations: staying up late can lead to late-night snacking, for example, while too little sleep can lead to increased stress. “People tend to eat more when they are stressed,” said Young. “Be sure to get a good night's rest as often as possible.”
Weight management is the foundation to long-term wellness. Simple changes in exercise, diet and sleep benefit physical and mental health by reducing risk for disease and mental health conditions.
Choosing a health care partner is one of the most important business decisions you can make. Learn more.
Kaiser Permanente is recognized as one of America’s leading health care providers and not-for-profit health plans. Founded in 1945, Kaiser Permanente has a mission to provide high-quality, affordable health care services and to improve the health of our members and the communities we serve. We currently serve 12.4 million members in eight states and the District of Columbia.
Erin Bernall is a freelance writer for The Business Journals Content Studio.