This post involves discussions of Weight. If such topics are distressing or triggering to you please consider employing self-care tools and strategies which may include not reading this.
|A February 2021 survey by the American Psychological Association reveals how the pandemic has led to unwanted weight gain.42% of US adults gained unwanted weight during the pandemic.52% of Gen Z adults report undesired weight gain, with an average gain of 28 pounds.48% of millennials report undesired weight gain, with an average gain of 41 pounds.Yet despite these statistics, for better health and a longer life span, exercise is more important than weight loss.|
An interesting new scientific review of the relationships between fitness, weight, heart health and longevity found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting.
The review adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough.
Glenn Gaesser, a professor of exercise physiology at Arizona State University in Phoenix (My alma matter, BTW), found overweight and obese people with significant health problems, including high blood pressure, poor cholesterol profiles or insulin resistance, a marker for Type 2 diabetes, showed considerable improvements in those conditions after they started exercising, whether they dropped any weight or not. The studies show that even if no weight is lost, obese and formerly sedentary individuals can lower their risk of premature death by as much as 30 percent or more.
And now, because the science needs to also explain that water is wet:
“Some past research shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake because the exercise they are doing burns too few calories and because they compensate for some caloric burn during exercise by eating more calories afterwards.”
This information begs the question: Is Obesity a Choice?
This short answer is..not usually. Sure genetics and bone structure, genes and upbringing play a part. However, some of us eat more and/or move less when stressed or anxious or depressed.. and for others its just the opposite! Some of us find sweet foods satisfying in some situations and salty in others (hint: there are actual biological reasons for craving salty in some situations and sweet in others–and its part of the glorious way or bodies are pre-programmed for survival).
Sometimes people are making choices, but they are only semi-conscious of them-for instance out of self-harm as a trauma response. Other times we don’t even know we are making choices because we are simply unaware of alternatives or we have never been educated about the way that stimuli such as emotions and specific foods trigger different responses within the body that set us up for a cascade of effects that are displayed visually or on our bloodwork results…
Information like how to combine which foods to achieve stable blood sugar and lower insulin response. A sensitive balanced insulin response can increase your sensitivity to feelings of hunger and fullness. That is necessary for true agency in one’s health outcomes (and visual outcomes). Listening to one’s body only works well when the body is working to give us those signals otherwise the whole system is rigged against us succeeding from the start (if our goal is to “listen to the body”).
There is a whole science behind options including which foods to combine or eat and when if you want to decrease cravings overall. Or which foods can make you feel fuller longer or think more clearly or have more energy. Which type of exercises performed which way for how long will make you hungrier and which will enable you to feel more full after the workout. If you would like to know more about those things, so you are more empowered to make changes smarter not harder, it is something I coach my 1:1 Private clients on.
Some people say, I can’t train with you Kayla, you’ve never been overweight like me. I have never been you, but there have been times I was overweight (5’5″ 172lb not pregnant, and 175 when pregnant) and I have also been mocked for appearing underweight (young teen), Fortunately I have mostly been in the normal range. I have discovered ways to hack the system both from reading and studying and talking to pros about it to be more stable over time and some of it has to do with hearing relatives who do have a good relationship with their bodies and food while growing up-which helps me reflect back to my clients when something seems off track. I’ve survived illnesses, injuries, and other setbacks. I’ve had a few pregnancies too…and struggled sometimes there too. Its important to select a trainer and coach (sometimes a counselor and/or RD) who does get you and who you are comfortable with and have the conversations so it can become more of a choice that your body is rigged to help you with instead of fighting with your body.