By Carmen Shea Brown
It’s that time again, when we resolve to “lose weight and get in shape…” for good this time. But with medications like Wegovy and Ozempic offering the promise of quick fixes, consumers are often left confused and broke. And despite the popularity of these medications, the U.S. Centers for Disease Control and Prevention report that 70 percent of Americans are overweight or obese, with Alabama having one of the highest adult obesity rates (more than 35 percent).
Kristi Sibert, a certified eating disorder registered dietician, says many of her clients are not just looking for another diet plan. “They’re not trying to be a size two. They just want to be healthy,” Sibert says. “They are looking for balance. There is no deep secret in any kind of diet except this: calorie intake versus calorie expenditure. Weight loss is occurring because you’re burning off more calories than you are eating.”
Although new weight loss drugs have been promising, the FDA only recommends these drugs for people with a high body mass index (BMI) and at least one weight-related health condition like high blood pressure. These medications can also have side effects like vomiting, nausea, and abdominal pain. In addition, these drugs are expensive and often not covered by health insurance. Those who do choose to use these medication still need to maintain a healthy diet and exercise.
It’s never too late to make health a priority
“The first thing I would advise is to start small,” Sibert says. “Exercise for two or three days a week for just 20 or 30 minutes. It may be as simple as doing a yoga video or walking during your lunch break.” Find something you enjoy that fits your personality, lifestyle, and budget. “It shouldn’t feel like punishment,” she says. “If you start small, it serves as a reinforcement to keep you going.”
In the New Year, many people join gyms, but that does not work for everyone. Some people prefer to work out alone rather than with other people, while others are more encouraged in a small group or social setting. Whatever seems comfortable is what Sibert recommends. “If you do choose to join a gym, look for ones that are offering a New Year’s special or a free month trial,” she says. “That will give you time to decide if it’s going to work for you.”
When it comes to nutrition, Sibert says people need to beware of the fads and trends the diet industry tries to promote, especially this time of year. “Diets create deprivation and a vicious cycle of guilt and shame,” she says. “A lot of diets eliminate whole food groups, but I believe all foods can have a place in your diet.”
Sibert is an advocate of mindful eating: that is, eating when you’re hungry and stopping when you’re satisfied. “Try putting a little less on your plate than you normally would,” she says. “People often find that they can get by with less than they are used to eating.”
Mindful eating also involves being aware of where and in what circumstances you eat. “Try to sit at a table when you eat and not in front of the TV.”
Emotional eating is a huge barrier
“People need to determine if they’re dealing with difficult emotions and find healthier ways to cope, whether it be through journaling, meditation, or even watching Netflix,” Sibert suggests. “Emotional eating is normal for all of us to a point. But if you find yourself doing that several times a week, eating more than you normally would, or eating in secret, those can be signs of a deeper problem. I encourage people to seek therapy if they need help working through these issues.”
People often associate getting healthier with what they cannot eat, but Sibert encourages people to think about what they need to increase in their diet not simply remove. “If you’re getting enough fruits and vegetables (which is doubtful), try fiber and protein,” she says. “Protein should be included in every meal for full satisfaction. Try including more peanut butter, Greek yogurt, and cheese.” And avoid those sugary drinks. Many of Sibert’s clients have found that if they just lay off the sweet tea, they lose weight.
Be good to your body
“The key to lasting change,” Sibert says, “is to develop a more positive overall relationship with your body: Think about how to give it more nutrients, how to make it stronger, and make sure you get enough sleep. It isn’t just a behavior change. It’s a mindset that combines the physical, mental, and spiritual. You must learn to tell your body, ‘I trust you.’”
For more information, contact Kristi Sibert at [email protected] or call 205-590-5448.
RECIPE
For a cold winter’s night, there’s nothing like a warm comfort meal. Pan meals are quick and easy and very satisfying. It’s a good way to have a balanced meal without being labor intensive with a lot of ingredients.
Pan Meal
(For 2 people- double for a family)
10 oz lean diced protein such as chicken tenders, sirloin steak, or salmon
2 cups diced potatoes (white or sweet)
2 cups diced vegetables of choice (Brussels, broccoli, or green beans)
Olive oil
Greek seasoning (Cavender’s or Penzey’s Mural of Flavor for salt free)
2 oz goat cheese
2 slices bacon
Honey or balsamic glaze
After dicing your protein, potatoes, and vegetables, stir them separately with olive oil and spread in 3 sections on a large stone or aluminum pan. Sprinkle seasoning on protein and potatoes, and salt and pepper to taste on vegetables. Cut raw bacon into small pieces and sprinkle on veggies. Bake at 400 for 20-25 minutes until potatoes are fork tender and meat is done. It’s best to stir each food around halfway through cooking. When done, sprinkle goat cheese and either honey or balsamic glaze over veggies.
Enjoy a balanced heart healthy meal!