The Skinny on Obesity (Extra): Diet and Lifestyle Tips from UCSF Experts

The Skinny on Obesity (Extra): Diet and Lifestyle Tips from UCSF Experts


[ Music ]>>I think we’ve lost our
intuitive sense of food. I think we’ve lost our sense
of what a portion size is. What the family meal is. The cadence of how we
eat food during the day. I think we continue to give
ourselves permission to have that snack food, not realizing that we’re doing it a couple
times a day and every day. When we eat out, you give
yourself a little bit of permission to get that
exactly what you want on the menu because you
don’t cook it at home. But yet, we’re eating out almost
70% of our meals on average. So, in the 60s we ate
30% of our meals away from home and 70% at home. And it’s almost flip-flop now. So, 70% of our meals, on
average are away from home or away from home foods. And there’s I think
a certain psychology about giving yourself permission
to get that special food that you’re not going
to prepare at home. And you also don’t know
exactly what’s in that food. In that you know, even
that fried chicken, you don’t know exactly
the caloric content. So, you have less control
over what exactly is in it. Simple daily things
that Americans can think about is drinking water and eating fresh
fruits and vegetables. That’s often challenging if
there’s not equal access. But it’s trying to think about
not just eating fresh fruits and vegetables, but what are
the most of enjoyable foods and thinking about the
health of those foods. And then moving more. You know getting our
bodies out and moving. Not necessarily rigorous
physical activity, but just moving more helps
awaken and aliven our bodies so that we can be more
sensitive to the body’s needs. And be alert. So, reach for healthy snacks. Move your body more. Drink water.>>There are lots of
little things we can do, and we need to do as
many of them as we can. So, just things like controlling
our immediate food environment. What we bring into the home. We bring snack food
into the home, that means we bring snack
food into our fat cells. We’re going to eat that or a family member’s
going to eat that. So, controlling the food in
the home is of course one of the most important
proximal things we can do. And then, how do we
control how much we eat? We have a plate in front of us, having a smaller plate
helps a little bit. So, even just having a
smaller plate and not trying to eat less causes a
little bit of weight loss.>>Physical activity absolutely
influences the metabolism and increases that metabolism. If you’re sustaining
it at high levels, but it also helps promote
a sense of well-being. Physical activity also is
a buffer against stress. So even a nice leisurely
walk and being out in nature can go a long way to reduce stress before
you reach for those bag of potato chips or you
know the Snickers Bar.