Healthy Habits Over Body Weight
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Healthy Habits Over Body Weight
Thoughts from Registered Dietitian and Certified Diabetes Care & Education Specialist, Katherine Tom
As a dietitian, I was thrilled to read the Journal of American Medical Association’s study findings on BMI trends in adults living in the U.S. from 2014-2024 suggesting that obesity prevalence decreased for the first time in over ten years in 2023. Researchers reviewed BMIs of over 16 million adults and noted the positive influence of anti-obesity medication use on this trend, specifically the dispensing of GLP-1 agonists commonly known as semaglutide. But to say that medication alone drove down obesity rates would be an oversimplification. National COVID mortality rates, a newly adopted work-from-home lifestyle and rising food costs likely play a role in this trend. I am of the philosophy that focusing on health behaviors over solely the number on a scale is a far better strategy to help someone achieve and maintain a body weight that clinically makes sense for them.
I personally understand the challenges of maintaining a healthy lifestyle, especially when working from home or commuting to the office and I’d like to share some practical ways to incorporate intentional exercise, prepare nutritious dinners, and manage cravings effectively in this short blog.
Intentional Exercise at Home
Finding time to exercise while working from home or the office can be tricky, but scheduling just 30 minutes most days can make a significant difference. Here are some ideas:
- Lunchtime Walk: Take a brisk 30-minute walk around your neighborhood. It's a great way to clear your mind and get your steps in. If you work in an office building, consider using the stairs for a quick workout.
- Online Workouts: Use free online resources for yoga, HIIT, or Pilates sessions. Many platforms offer quick and effective workouts that require minimal equipment and we can connect you to community partners that offer these resources.
- Desk Exercises: Incorporate exercises like squats, lunges, or desk push-ups during short breaks to keep your energy levels up. Use a standing desk, walk pad or under desk bike for more intentional movement.
Cooking Nutritious Dinners
Cooking at home allows you to control ingredients and portion sizes unlike when you eat out. Aiming to cook at least five dinners a week allows you to keep realistic expectations around any weight management goals you may have because you’ll maintain control over portions and calories. Here are some quick and easy ideas (and we also offer weekly customized meal planning in our practice):
- Stir-Fry Night: Use a variety of colorful vegetables, lean proteins like chicken or tofu, and a whole grain like brown rice or quinoa.
- Sheet Pan Meals: Roast your favorite vegetables with a protein such as salmon or chickpeas, seasoned with herbs and spices.
- Hearty Soups: Prepare a pot of vegetable soup with beans or lentils, which can be made in advance and enjoyed over several days.
Managing Cravings with Balanced Nutrition
Fueling your body with balanced meals throughout the day helps manage cravings. Underfueling throughout the day and depriving yourself of foods you enjoy can lead to overindulgence. Aim to space out your meals and snacks to avoid this craving loop with intentional meal and snack time such as:
- Breakfast: Greek yogurt with berries and a sprinkle of granola.
- Lunch: A salad with mixed greens, grilled chicken, quinoa, and a variety of vegetables. Dark chocolate square for dessert
- Snacks: Almonds with an apple or carrot sticks with hummus.
- Dinner: Whole grain pasta with marinara sauce, turkey meatballs, and a side of steamed broccoli. Angel food cake and berries for dessert
Healthy habits aren’t formed overnight and there is no reason to go it alone. One of the greatest joys of being a dietitian is walking alongside someone in their health journey and witnessing the evolution in their habits. My hope is that you’ll take some time before the New Year to reflect on what your future self wants to say you’ve accomplished i up n 2025 and if that future self needs some nutrition support, know our team at North Texas Nutrition is poised to help!
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