You’ve probably heard that diet and exercise are keys to preventing or managing obesity. But does that mean hours of sweating at the gym and an ultra-restrictive diet?
Not at all, says Amanda Marnon, RDN, a bariatric dietitian at Henry Ford Health. Lifestyle changes for obesity can—and should—be doable and realistic. Marnon explains how you can fight obesity with small steps.
What Diet Is Best For Weight Loss?
"When it comes to preventing or managing obesity, what you eat is crucial," explains Marnon. "Don't get caught up in trendy diets or celebrity meal plans. The key is finding a balanced eating approach that fits your lifestyle."
But what does a “balanced diet” really mean? Marnon says it’s a little different for everyone. You can create your own customized plan if you:
Put veggies first
“At every meal, fill half your plate with non-starchy vegetables,” says Marnon. “Non-starchy vegetables are lower in calories and high in fiber, vitamins, minerals and antioxidants.”
Examples of non-starchy vegetables include:
- Celery
- Cruciferous vegetables like broccoli, cauliflower and cabbage
- Cucumbers
- Green beans
- Leafy greens like lettuce, spinach and kale
- Peppers
- Tomatoes
- Zucchini and other summer squash
Pick healthy proteins and carbs
Once your veggies are on your plate, reach for protein. “Lean meats, fish and poultry are great sources of protein,” says Marnon. “If you don’t eat meat, you can eat eggs, low-fat dairy, soy products, beans or nuts.”
The final step in filling your plate is a carbohydrate. And no, carbs are not the enemy when you’re trying to fight obesity. The key is eating the right type of carb.
“Choose complex carbs over simple carbs when you can,” Marnon says. “Complex carbs have more fiber, vitamins and minerals, and take longer to digest. These carbs help stabilize your blood sugar and make you feel fuller for longer. Simple carbs like white bread and white rice digest quicker, causing you to feel hungrier sooner.”
Examples of complex carbs include:
- Brown rice
- Fruit (not fruit juice)
- Legumes like black beans and kidney beans
- Oatmeal
- Quinoa
- Sweet potatoes
- Whole wheat bread and pasta
- Winter squash, including acorn and butternut squash
Reduce sugar and processed foods
One of the easiest ways to cut excess calories is by consuming fewer high-sugar foods and beverages. “Even seemingly healthy drinks like fruit juice pack a lot of calories and excess sugar,” says Marnon. “Like simple carbs, sugar causes a quick rise and drop in your blood sugar that won’t keep you satisfied.”
Gradually swap out sugary foods and drinks rather than trying to do it all at once. “Start by swapping one pop or juice for water,” suggests Marnon. “Once you can do that, swap another and gradually work your way until all sugar-sweetened drinks are out of your diet.”
Marnon also suggests swapping ultra-processed foods for whole foods as much as you can. “Instead of snacking on chips or cookies, have an apple and peanut butter, or carrots and hummus,” she says. “Ultra-processed foods tend to have extra calories, so making these small choices for healthier snacks adds up. Over time, these steps can help you reach your goals.”
Tips For Making Exercise Easier
Experts say we should aim for 150 minutes of exercise a week. That sounds like a lot, but it can be done in small chunks.
“Take a walk on your lunch break to get in a few minutes of exercise,” suggests Marnon. “Take the stairs instead of the elevator. Park farther away from your destination and walk. Whatever you can do to move more will help.”
And if you don’t meet your 150 minutes? Don’t give up. “Ten minutes of exercise is better than ten minutes of sitting,” Marnon says. “Every time you exercise, you’re working towards a healthier you.”
How Sleep Affects Obesity
A healthy diet and exercise are important, but sleep also affects your weight. “Lack of quality sleep can affect your hunger hormones, prompting you to eat more throughout the day,” Marnon says. “Long-term sleep deprivation could also harm your metabolism and make you more likely to have obesity. Aim for seven to eight hours of quality sleep each night.”
Trying To Lose Weight?
Find What Works For You
Many people try strict diets and intense exercise programs for fast weight loss. Unfortunately, this approach often doesn’t work long-term because the extreme changes are hard to stick to.
“It’s much more effective to make small changes that are sustainable for you,” says Marnon. “Create your own flexible plan that includes foods and exercises you enjoy so you can follow it for years to come.”
Finally, look for “non-scale victories” throughout your journey. “There are so many things you can celebrate along the way that have nothing to do with the number on the scale,” says Marnon. “Maybe your clothes fit better, or you have more energy. Maybe you cooked food at home all week instead of eating out. Be proud of your accomplishments and put setbacks behind you.”
Reviewed by Amanda Marnon, MS, RDN, a bariatric dietitian at Henry Ford Health.
