Weve been conditioned to think that dieting and thinness are the norm.
But once she began having kids, things changed.
For more than a decade, these longtime healthy habits seemed unachievable.
By the time the pandemic hit in 2020, she weighed almost 300 pounds.
After my third kid, everything went downhill, says Dove.
When you juggle a career and children, your needs come last.
I never had time to take care of myself, and I gained weight as a result.
Ed., RDN, LD, an instructor of nutrition at the Mayo Clinic in Rochester, Minnesota.
All this does is normalize restrictive dieting, which backfires, she explains.
Thats one reason why Doves efforts to lose weight often failed.
Doves successful weight-loss journey began in a completely unexpected way during the pandemic lockdown.
As Doves fitness improved, she found that she instinctively took steps toward healthier eating.
She also began to watch her portion sizes.
I began reading labels to learn what a real portion size was and then followed it accordingly.
Since the start of the pandemic, Dove has lost almost 150 pounds.
After all, weight is only one measure of health.
That isnt to say that it isnt OK to want to improve your health through weight loss.
But diet culture extends to more than just weight loss.
It also includes the idea that theres only one definition of healthy.
But theres no one right way to go about healthy living, including weight loss, she says.
Unfortunately, diet culture is based on unrealistic expectations, adds White.
I stayed away from gyms for 10 years because I was so ashamed of my body.
As a result, people often feel guilt and shame around food choices.
These emotions frequently lead to restrictive and then binge-eating behavior, she notes.
Trying to follow such a rigid diet is unrealistic and sets people up to fail, adds White.
Of course, it isnt all doom and gloom.
You just have to be savvy about what you read and who you listen to.
We have a lot of stress in our lives juggling work and home responsibilities, she explains.
But when youre stressed, youre more likely to crave comfort foods that are high in sugar or salt.
The biggest barrier to healthy lifestyle changes for Dove was a lack of time.
As for exercise, forget it.
I could never fit it in.
She explains that it impacts not just what you eat but how active you are.
One thing that helped Dove was packing healthy snacks whenever she was on the go.
She also made a point of scheduling exercise in her daily routine.
The key is making a plan thats realistic.
Another helpful tip is not to start from scratch.
When Dove set out to make changes to her daily menus, she sat down with her husband.
Start with something realistic, that wont require that you totally upend your schedule, advises White.
Next week, add another walk break, and the following week, add a third.
Finding these windows of movement throughout your day can go a long way in achieving your health goals.
But once she returned to her office, she scrambled to find a new time to exercise.
The evenings werent an option because Id have to miss my kids after-school sports games, she says.
But I also knew that it was important to my overall health, mood and energy to stay active.
Some people swear by them, saying they help provide encouragement and ideas to one another.
Plus, you’re able to make some friends along the way.
Rather than throwing your progress out the window, know that its OK to compromise.
Maybe you only have time for a 20-minute workout instead of an hour.
Busy schedules, budget constraints and unrealistic expectations can make achieving your health goals feel nearly impossible.
Theres no need to invent the wheel here, says Peeke.
Its also important to reflect on whats truly important for your overall well-being.
Gallup.43% of Americans Say They Are Overweight; 55% Want to Slim Down.
doi:10.1371/journal.pone.0267997
MyFitnessPal.Concerning new statistics highlight inaccurate nutrition trends on TikTok[Press Release].
