Who doesn’t love to treat themselves to dessert or a hearty meal before bed? Unfortunately, such behavior is not harmless. The problem of obesity is especially relevant now. About 13% of adults are obese, and 40% are overweight. Bariatric surgery is a popular way to combat excess weight. However, changing your lifestyle and acquiring new healthy habits is also important. For example, water instead of sugary drinks, fruit instead of sweets, and a full home-cooked meal instead of snacks on the go. How do eating habits affect obesity?
Since 1975, obesity rates worldwide have nearly tripled! The increased availability of highly processed, calorie-dense foods rich in fat, sugar, and salt has played a central role in this surge. Obesity is a leading risk factor for noncommunicable diseases, including cardiovascular disease, diabetes, musculoskeletal diseases, and some cancers. People who are overweight are more likely to face an increased risk of premature death and disability.
Bariatric surgery is a highly effective medical intervention for people struggling with obesity. This procedure works by altering the digestive system to help patients lose weight and improve overall health. In addition to weight loss, these surgeries can lead to significant improvements in obesity-related conditions such as type 2 diabetes, hypertension, sleep apnea, and joint pain. Patients must adhere to dietary changes, regular exercise, and medical follow-up to maximize the benefits and maintain weight loss.
Unfortunately, eating habits in obese people are not healthy. For example, people can abuse sweet, carbonated drinks, fatty calorie foods, and flour products. But this is not good for your health. Changes begin with establishing healthy eating habits and physical activity.
Stress has a strong impact on eating habits. For some people, stress causes an increase in appetite. Increased cortisol levels can increase cravings for high-calorie foods. This is why many people reach for sweets, chips, or fast food during times of stress. These foods may provide temporary relief or pleasure, but they are extremely unhealthy if consumed in large quantities. Food often becomes a source of comfort or distraction, helping to temporarily mask feelings of anxiety. However, this often leads to a cycle of guilt or shame, perpetuating unhealthy eating habits. To break the link between stress and unhealthy eating, it is necessary to develop alternative coping mechanisms. Mindfulness, deep breathing, or exercise can help you cope with stress without turning to food.
How to change your eating habits? Track everything you eat and drink for a few days. Pay attention to the time of day and your emotions. Were you really hungry, or were you stressed, bored, or tired? Skipping meals or constantly craving dessert are reasons to worry.
Once you identify patterns, look for triggers behind them. Perhaps you snack because you eat while watching TV or overeat before a stressful event. Think about how you can respond differently. Cook at home, meditate to relieve stress, replace sugary rolls with fruit, and so on. Avoid eating in front of the TV so you can pay attention to how much you eat. If you tend to eat to calm down, find other ways to cope with your emotions. Go for a walk or call a friend.
Limit or eliminate foods that are high in calories and low in nutritional value. These include highly processed or fried foods, refined carbohydrates such as cakes, cookies, and white bread, packaged snacks, and fatty cuts of meat.
Drink more water or eat more vegetables. Drinking plenty of water will help you feel full and prevent overeating. It is important to reduce or eliminate high-calorie drinks with added sugar, such as soda, soft drinks, and alcohol. Some people tend to eat more when they are sad, bored, or stressed. A deeper understanding of the emotions that drive this behavior can help facilitate positive change. Make time to sit down at the table during meals. This will help you be more mindful of your food choices.
It’s important to be patient with yourself as you form these habits. Change takes time, and setbacks are a natural part of the process. Celebrate your progress, no matter how small. Praise yourself for your new healthy habits. Changing your lifestyle is not easy, but it is your key to health! And we are always here to support you along the way.
By improving your diet, increasing physical activity, and managing stress, you can take control of your health and reduce the risks associated with excess weight. We understand that sometimes these efforts alone may not be enough. This is where bariatric surgery can help. Our team is here to support you every step of the way. Don’t forget that it’s important to maintain a healthy diet after surgery. Together, we can overcome the problem. We wish you good health!
