We live in an Obesogenic Environment and here is how you can navigate it...
Obesity levels in the United States have skyrocketed and it is clear that we are living in what is called an Obesogenic Environment. You may be asking, what is an obesogenic environment? To put it in simple terms, it is an environment that makes it very easy to gain excess weight. With easy access to highly palatable foods (food that are high in fat, sugar and salt), sedentary lifestyles and lack of education around lifestyle habits it’s no wonder why we are at this place today. The good thing about this is that you can take your power back and not fall victim to this way of life. Here are three actions you can start doing to take control of your metabolic health.
1-????Start looking at your numbers- it is important to keep an eye on your health metrics because the data gives you a direct reflection of the habits you have cultivated in the past 6 months to one year. Keeping an eye on your weight and your blood pressure is a great starting point. A great way to weigh yourself is to take a 7 day average and see where that number is trending week after week. A healthy blood pressure reading is around 120/80. When you know your numbers, you can make adjustments to your current lifestyle to improve them.
2-????Do a dietary audit- a dietary audit is when you record what you eat in a day. A lot of American’s generously underestimate how much they eat and are unaware of portion sizes. If you have never completed a dietary audit before, a great place to start is by downloading a food tracking app such as MyFitnessPal and logging your food intakes for 3-7 days. Get a food scale, measuring cups and spoons and commit the time needed to learn about the caloric value of foods and how much you are taking in per day. This may seem daunting up front, but like any other skill, it will get easier with time and become more automated. Learning this tool will change the trajectory of how you look at food and it’s calorie density. When it comes to long term weight-management, calories will always matter and be relevant.
3-????Begin a regular exercise program – exercising regularly is a healthy habit that will pay you back massive dividends in the future. Exercise helps with weight management, boosts energy levels and can help reduce the risk of developing chronic disease. Choose something that you can consistently do, then you can add more overtime. Do not let perfect be the enemy of good, and instead just get started.
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The western lifestyle that we have adopted has made it difficult for many people to maintain a state of good health. The obesogenic environment is a multifaceted phenomena that takes an integrative approach to combating. Three powerful actions you can begin today are to look at your numbers, do a dietary audit and begin a regular exercise program. These steps will help you build a solid foundation for your metabolic health for years to come.