The Whole View, Episode 489: New Years Resolutions & Healthy Weight

Welcome to episode 489 of The Whole View! This week, Stacy and Dr. Sarah break down the science behind the diet dogma of healthy weight and what you can do to make better choices more easily.

If you enjoy the show, please review it on iTunes!

The Whole View, Episode 489: New Years Resolutions & Healthy Weight

Welcome to episode 489 of the Whole View! (1:20)

Listener Question:

Hello to Stacy and Dr. Sarah! Thank you for all the work you both do to help keep us all in the know! I really was touched by your recent shows on weight issues. I’m not 100% there yet but I have heard you!

I would love a show that is a ‘How-to’ on this topic. If our physical size is no longer a good marker, what should the goal be? How do we REALLY find a way to not care about our weight? I just feel very overwhelmed and confused after so many years of using my weight as my goal post, the one that keeps moving on me!

I love the whole idea of body positivity, but how do we even start that process? What are your priorities when focusing on your health and not your weight? I think I just need to know what this looks like day to day.

– Beth

 

Why We Love This Question

The “New Year, New You” predatory marketing aims to get you to spend money by making you feel bad about yourself. (14:15)

Stacy and Dr. Sarah talked about this at length in episodes 471 & 472, but science shows that losing weight does not make you healthier. Healthy habits make you healthier!

It also sets up a diet yo-yo rollercoaster which we talked about in episode 353.

 

New Year’s Resolution for Healthy Weight: Statistics and Science

Exercising more and improving fitness (50% of participants), losing weight (48%), saving money (44%), and improving diet (39%) are the most popular resolutions for 2021. Source (19:35)

This study examines the percentage of participants who maintained their resolutions after one month, three months, six months, and two-year intervals.

Stacy and Dr. Sarah want to encourage listeners to think about New Year’s resolutions differently this year and focus on making them habit-centered rather than goal-centered.

For more on resolutions and habits, see:

So today, let’s address Beth’s question through the lens of mindset and priorities!

 

Letting Go of “Healthy Weight” Goals

Beth asked how to even get started. The answer is mindset! (24:25)

Loving yourself the way you are starts with positive self-talk, viewing our choices through the lens of nurturing, and looking after ourselves.

Dr. Sarah has found that appreciating body functionality over appearance is very helpful. For example, she reminds herself she loves her legs not because of how they look, but because they take her to beautiful places when she go hiking every morning!

Dr Sarah also encourages you to take pride in making the choice, whether it be eating a healthy breakfast, going to bed early, or going for a longer hike.

Stacy reminds listeners nothing will ever be perfect. So, don’t let perfection be the enemy of the good!

 

What To Prioritize

Dr. Sarah and Stacy prioritize a few different ways. (31:30)

For more on what Stacy and Sarah eat for breakfast and how they make it easy:

Nutrivore is broad strokes diet priorities! For more on making it easy:

Fill your plate with many veggies; it’s not as hard as it sounds! 

Living an Active Lifestyle

For more on what Stacy and Dr. Sarah stay active and fit it in the day:

Get Enough Sleep

For more on how Stacy and Dr. Sarah prioritize sleep in a practical way that makes sense, see:

Manage Stress for Healthy Weight

Resilience vs. load is critical to handling stress. For more on what this looks like, see:

Self Care for Healthy Weight

Top priorities:

Positive self-talk is not always easy! Check here for more strategies for silencing the inner critic:

 

Sources and Citations

Eric R. Spangenberg, Ioannis Kareklas, Berna Devezer, David E. Sprott. A meta-analytic synthesis of the question-behavior effect. J Consumer Psychology. 2015 Jul; 26(3):441-458 doi: 10.1016/j.jcps.2015.12.004

Larkin M. Have a healthy new year: easy to say, hard to do. Lancet. 2000 Dec 23-30;356(9248):2164. doi: 10.1016/S0140-6736(05)67248-0. 

Norcross JC, Ratzin AC, Payne D. Ringing in the new year: the change processes and reported outcomes of resolutions. Addict Behav. 1989;14(2):205-12. doi: 10.1016/0306-4603(89)90050-6. 

 

Final Thoughts

Healthy weight goes far beyond the number on the scale. (1:20:00)

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Thanks so much for listened and we will see you next week!

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