The 4th of March, 2024, is World Obesity Day, and with it, a renewed call to action to address the global obesity crisis. This annual event serves as a platform to raise awareness and advocate for practical solutions to combat obesity. In light of this, Sonal Ratan, FUTURELIFEĀ® Dietitian, emphasises the importance of celebrating life and health while empowering individuals to embark on their weight management journey with practical strategies.
“There is no doubt about it – losing weight and keeping it off is tough,” says Ratan. “This is why so many individuals unintentionally become yo-yo dieters. Ā Ā Many start their healthy eating journey strong but then, life happens. It has a way of throwing curveballs, making it incredibly difficult Ā to sustain healthy eating habits.”
Recognising the challenges we all face, Ratan believes that we need to be kinder to ourselves, set achievable goals, and start small. She adds that long-term success isn’t about sticking to a strict “diet” but about rebounding after a tough day and getting back on track with a healthy eating routine. She also suggests ditching the word ‘diet’ altogether, as it tends to evoke negative feelings, and instead speak about making positive changes for better health. “Words hold incredible power and often meaningful changes start in the way you speak and a shift in mindset.”
To support individuals in their weight management efforts, Ratan shares practical tips that serve as a foundation for healthy eating habits:
- Portion control: Use the Plate Model to balance meals, allocating half the plate to salad/vegetables, a quarter to starch, and a quarter to protein.
- Increase fibre intake: Incorporate more fruits and vegetables into meals to enhance satiety and improve digestive health.
- Limit added sugar: Reduce consumption of added sugars found in beverages and processed foods.
- Avoid energy-dense foods: Steer clear of large portions and high-calorie options typically found in take-out meals.
- Embrace a low GI diet: Prioritise low glycaemic index foods to control hunger and reduce excess energy intake.
- Opt for high-protein options: Include protein-rich foods to sustain energy levels and promote fullness.
- Moderate healthy fats: Incorporate healthy fats in moderation for balanced nutrition.
- Be mindful of meal additions: Beware of hidden fats and salts in sauces, soups and gravies.
- Start the day with breakfast: Consume a nutritious breakfast to regulate blood glucose levels and prevent overeating later in the day.
In addition to adopting these practical tips, incorporating FUTURELIFEĀ® products into a balanced diet can further support weight management efforts. Ratan recommends the following FUTURELIFEĀ® options:
