Family Living Focus: Shape Your Surroundings

 Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota   

Shape your surroundings and make it easier to control your weight.  On the face of it, controlling your weight is simple: eat less and exercise more but it is much harder than it sounds.  Researchers have recently found several factors influencing your weight that you might not be aware of.  Here is how to recognize and take control of the things that may be tripping up your efforts at weight control.

You probably have a fairly good idea what a healthy diet is.  Unfortunately, studies show that Americans are not eating enough fruits, vegetables, and whole grains.  And we are eating too much fat and salt.

Part of the problem is that so many things around us influence the seemingly simple balance between how many calories we eat and how many we burn.  Once you recognize what these things are, you can take control of your surroundings to make healthy habits easier.

First, learn how to read nutrition labels and ignore the rest of the packaging.  Phrases like “low-fat” do not necessarily mean anything if you are concerned about calories.  Some low-fat and non-fat foods actually have more calories than the normal versions.

It is not enough just to have the perception that something is healthy.  You have to look at what is in it.

Make sure to look at the number of portions, too.  That muffin might seem like it has 150 calories, but if the serving size is 1/3 of a muffin, it really has 450 calories.

Did you know that the size and shape of what is holding your food can affect how much you eat? People basically eat what is put in front of them.  It is the amount of food you eat that counts, not what it looks like.  Try serving food on smaller plates and bowls if you would like to eat less.

One of the reasons eating out has become such a challenge is that restaurant food portions have gotten larger.  Super-sized dishes may seem like a good value, but not if they get you to eat more than your body needs.  Order smaller dishes and plan to share larger ones.  Or set aside a portion to take home with you before you even put a bite in your mouth.

It is easy to fool yourself about how much you are eating and about how healthy the food is. Marketing researchers have found that when restaurants claim to be healthy, people are more likely to underestimate the calories in their main dish and order higher calorie side dishes.  One study found that when there’s healthy food available, people actually make more indulgent choices.

Remember, it is what you eat that counts, not what you think about eating.

Some restaurants list calories on the menu. When people have calorie values staring them in the face, they may make better choices.

Unfortunately, you have to do some work to check calories when you eat out. Some restaurants may have nutrition information available if you request it or might have it posted on their web site.

You may not think about sleep when you are concerned with weight, but studies show that people who get less sleep have a higher risk of obesity (along with other health problems).  Lack of sleep can disrupt the normal chemical signals in your body and lead you to eat more.  Try to get enough sleep.  Make sure not to snack mindlessly when you are sleepy, like late at night.

Your neighborhood and community can affect your weight as well.  Research found that access to produce markets, supermarkets and health food stores is associated with lower rates of obesity.

Wherever you live, you need to plan to eat well.  It is really a matter of getting to know your environment and figuring out how to get healthy food on a regular basis.

Your surroundings can also affect how active you are.  Studies show that people in neighborhoods without sidewalks, or who live far from a recreational facility or a walking or biking trail, are more likely to be obese.  People who perceive their community as unpleasant or unsafe are also more likely to be obese.  Recognize your particular challenges and figure out how to add exercise and physical activity to your daily routine.

Once you identify the things that affect your weight, you can start changing them.  Set modest goals and gradually improve your habits.  Pick one or two things in your life that you think you can change.  Just walk a quarter of a mile a day to get started. Cut out one soda every day.  You may have to try a few times, but when you meet each goal, you can move on to the next one.

Research has found that people who are close influence each other’s weight.  You may be more likely to lose weight if you work with friends, relatives, and co-workers to develop healthier lifestyles.  Get the family together to make nutritious meals.  Form walking groups with co-workers.  Take a dance class with friends.

 Weight Control Tips

• Use nutrition labels.  Do not guess how many calories you are eating.
• Watch your portions.  Value-size servings are not a bargain if you are eating too much.
• Cut the sugar.  Do not let sugary soda or other sweets crowd out healthy foods and drinks.
• Do not eat out of habit.  Mindless eating at work or in front of the television can pack on the pounds.
• Think about the whole meal, not just the main course.
• Use smaller dishes and containers.  Larger ones encourage you to eat more.
• Keep reminders of how much you are eating.  Wrappers, empty containers, and bones nearby remind you of how much you have eaten.
• Get enough sleep.  Less sleep is linked to higher rates of obesity.
• Get active.  Look for opportunities to add physical activity to your daily routine.
• Do it together.  Family, friends, and coworkers can all help each other make healthy changes to their lives.

 Be sure to watch for more Family Living Focus information from Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus – University of Minnesota in next week’s paper.