Focusing on calories and that number on the scale can be detrimental because it can increase weight-related anxiety, exacerbate the false belief that our weight is tied to our worth, and place us at risk for eating disorders.Dr. Justin Brown
- Individuals with overweight or obesity often experience discrimination in the workplace, leading to lower pay and fewer opportunities for career advancement.
- We live in a weight-obsessed culture, and conversations about weight are often wrapped in judgment and infused with body shaming.
- Losing weight is one the most difficult things we can do to improve our health– perhaps even more difficult than quitting smoking.
- Obesity is the second leading cause of preventable death in the United States.
- When healthy choices don’t lead to weight loss, we often become so discouraged that we abandon those healthy choices entirely.
- Similar to watching numbers on a scale, counting calories may increase the risk of having an unhealthy relationship with food.
- Just as having overweight increases our risk for health conditions, so too do eating disorders increase our risk for exercise-related injuries, nutritional deficiencies, low blood count, irregular heart rhythms, irregular periods, and even early death.
- Achieving a healthy body weight reduces the risk of health conditions such as heart attack, stroke, and cancer.
- Healthy choices lower our cholesterol, blood pressure, and blood sugar – even if they don’t result in weight loss.
- If we increase healthy choices and decrease unhealthy choices in our lives, we will inevitably become healthier (and maybe even lose weight in the process).
Numbers to Reduce
- Calories per day
- Cigarettes per day
- Screen time per day
- Minutes spent sitting per day
- Snacks when not hungry
- Tablespoons of condiments or salad dressing per meal
- Sugary or alcoholic beverages per week
- Meals containing red meat per week
- Trips to the ice cream shop or fast-food restaurant per month
- Missed medication doses per month
Numbers to Increase
- Steps per day
- Servings of fruits and vegetables per day
- Hours of sleep per night
- Minutes of exercise per week
- Minutes of reflective practices per week
- Number of medical appointments per year
- If you feel that you may have an unhealthy relationship with food or exercise, talk to a medical provider or mental health professional.
- In order to lose 1 pound per week, reduce your intake by 500 calories per day (while still maintaining an intake of at least 1500 calories per day).
- Evaluate whether you have a healthy weight based on your calculated BMI, not based on the presence or distribution of body fat.
- Avoid long periods of uninterrupted sitting by standing up, stretching, or taking a short walk every hour.
- Aim for 7-8 hours of sleep each night so that your other healthy choices can have their full effect.
Fitness Isn't Everything
The physical dimension is the not the only dimension of life, nor is it even the most important. During this week’s final stop of Three Words On The Road, life coach Dr. Michael Brown and lifestyle coach Carter Good put food and fitness in their rightful place while offering dozens of helpful tips along the way.
Address Your Addiction
Life may be all about choices, but that doesn’t mean that circumstances only play a minor role. In this week’s sequel to their conversation Resist The Temptation, Dr. Michael Brown and Dr. Justin Brown discuss a devastating disease and offer hope for healing.
Take A Walk
There is not a single area of life that is not improved by regular physical activity. This week, Dr. Michael Brown and Dr. Tyler Schwanz explore the many benefits of doing the very thing our bodies were made to do.