The global obesity epidemic is stark, with recent statistics in Canada showing 29% of the population as obese and over 40% overweight. Avoiding becoming part of these statistics is particularly challenging during the holidays, with their abundance of food and festive gatherings. It's easy to fall into the trap of overindulgence, thinking you can change everything in January.
In a conversation with Dr. Mary Jacobson, an expert in weight loss, we discussed a class of drugs commonly used for type 2 diabetes, known as semaglutide. This is the main ingredient in weight-loss medications like Ozempic and Wegovy. While these drugs are becoming increasingly popular for weight loss, it's important to understand that they often require a lifelong prescription and demand lifestyle changes, much like any weight loss regimen.
These medications work by keeping you feeling fuller for longer and reducing the urge to eat frequently. However, there are natural ways to achieve similar results without medication:
1. Increase Fiber Intake: Opt for fiber-rich foods like oatmeal with chia pudding and protein powder, and ensure half your plate is filled with vegetables or fruits.
2. Protein and Fat Balance: Aim for 25-30 grams of protein per meal. Protein and fat can help you feel satiated longer. Start by reducing refined carbohydrates, which are less satisfying.
3. Healthy Fats: Combine fruits like apples or pears with nut butter to balance your fat intake.
4. Avoid Refined and Processed Foods: Look for homemade alternatives. For instance, choose sourdough bread - the nuttier and seedier, the better. If it contains white flour, see if there's a whole grain option available.
These natural approaches to maintaining weight, especially during the holiday season, can be effective and sustainable. For more insights, refer to Episode 179 of our podcast.
Remember, a healthy lifestyle is not just for the holidays but for life. Choose wisely and live well!
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