Sunday Stuff #009
OBESITY MYTHS
You’ve probably been told a whole range of myths about obesity. This misinformation, discrimination and stigma impacts what society thinks about obesity and how it’s treated.No matter your competence, it has its limits.
“If you want to lose weight, you should just exercise more”
When you exercise, you may see some initial weight loss. This weight loss changes the hormones in your body that control weight.
For some people, your body resists this weight loss and slows down your metabolism. Your body is trying to compensate for the lost weight by using less energy to burn calories and making you feel hungry.
Your body is trying to push you back to your higher weight.
You’d expect that your body would get used to the ‘new normal’ body weight. Unfortunately, it doesn’t. Even when you return to your previous body weight, your metabolism is slowed down, making it even harder to lose weight in the future.
Exercise is important for health and should be a core component of weight loss programs. However, exercise on its own may not make a big difference to weight loss.
“Your obesity is just caused by poor choices”
Another obesity myth to debunk is that it’s just caused by one too many chocolate biscuits or taking an extra slice of pizza at dinner.
A complex combination of factors, including your genes, where you live, how you think about the world and the access you have to fresh food and exercise all influence your weight.
Maybe lots of food at home is high in fat and sugar?
Or you spend most of your day working or caring for others and find it hard to find time to exercise.
Perhaps you’ve tried to lose weight before and it hasn’t worked?
Maybe being bigger runs in your family?
Perhaps you feel ashamed and you’re not really sure how to feel better?
We use the term ‘obesogenic environment’ to describe an environment that promotes obesity. Your workplace, neighbourhood, media and the availability of fresh food in your area can all influence your weight.
We’ve been told a whole range of myths about the causes of obesity. In truth, most people have many reasons for their weight. One fact about being overweight that we know for sure: it’s not just from poor choices.
Read about more Obesity Myths
"If it doesn't challenge you, it won't change you"
- Fred DeVito
THREE TIPS - STRENGTHEN YOUR RESILIENCE
#1. PRACTICE SELF COMPASSION & MINDFUL EATING
Be kind to yourself and prioritise nutritious foods that fuel your body and mind, supporting optimal functioning and resilience.
#2. NURTURE SUPPORTIVE RELATIONSHIPS
Cultivate connections with others who prioritise health and well-being, as they can offer encouragement and accountability in maintaining healthy habits.
#3. PRIORITISE SELF CARE ACROSS DOMAINS
Invest in regular physical activity, balanced nutrition, sufficient sleep, and effective stress management techniques as part of your self-care routine.
SOMETHING TO THINK ABOUT
What strategies can I use to stay motivated and committed to my fitness goals, especially during challenging times?
What can I do to prevent dropping my healthy habits as soon as they become inconvenient?
RECIPE
Apple Cinnamon Protein Pancakes
INGREDIENTS
30g Vanilla Whey Protein Powder
30g Plain Flour
1 tsp Baking Powder
½ tsp Cinnamon
40ml Unsweetened Almond Milk
5ml Vanilla Extract
50g Mashed Banana
1 Large Egg
20ml Sugar Free Maple Syrup
100g Sliced Apple
1 tsp Cinnamon Sugar
Why These Pancakes Are a Healthier Choice:
This recipe focuses on using whole foods and protein-rich ingredients to create a breakfast option that supports your overall health. The inclusion of protein helps to keep you feeling full and satisfied, while the fibre contributes to digestive health. By reducing added sugars and unhealthy fats, these pancakes offer a nutritious and delicious way to start your day.
Fibre is also important for keeping our tummies full, which can pair up with protein to ensure we’re helping keep and stay, in our best shape.
DIRECTIONS
Combine dry ingredients (protein powder, flour, baking powder, and cinnamon) in a bowl and mix well.
Add wet ingredients (mashed banana, whisked egg, vanilla extract, and almond milk) and stir until well combined.
Cook pancakes in a non-stick pan over medium heat by pouring in small amounts of batter at a time.
Flip the pancake once the surface begins to bubble and repeat the process until all batter is used up.
Plate pancakes and top with maple syrup, cinnamon sugar, and sliced apple.
