Maintaining good health in America isn’t exactly straightforward. As a 41-year-old woman managing to stay fit at a size 2 thanks to a dedicated diet and strength training, I find it’s often a daily struggle. This is largely due to conflicting influences in a system that seems to undermine our well-being.
The landscape is filled with unhealthy food options and cultural norms that normalize being overweight, coupled with a pharmaceutical industry that often puts profit over our long-term health. With around 74% of U.S. adults classified as either overweight or obese, it’s essentially a crisis of willpower. However, as Robert F. Kennedy Jr. and Make America’s Health (Maha) highlight, it’s also about the overall design of our health system.
While medications have their place, depending on anti-obesity drugs to solve this crisis is akin to putting a bandage on a wound. It’s merely a temporary fix that does not get to the root of the problem, and it could jeopardize our long-term health. A study indicates that nearly 40% of the weight lost through drugs like Ozempic comes from lean mass, which includes muscle. Losing muscle actually decreases your basal metabolic rate, which means your body burns fewer calories naturally, making it much easier to regain weight once you stop taking the medication. In fact, a different study found that participants regained two-thirds of their weight loss within a year, and those who lost the most saw the fastest return of that weight.
Moreover, losing muscle can weaken your strength and mobility, increasing the chances of frailty. A study showed that people engaged in weight loss programs for more than a decade had a 39% higher risk of fractures in critical areas like hips and shoulders. Dr. John Batis, an associate professor in Geriatric Medicine at UNC School of Medicine, noted, “Loss of muscle mass and strength leads to sarcopenia, increasing the risk of functional decline, disability, nursing home placement, and death.”
We need to realize that trading one crisis—obesity—for another—metabolic slowdown and increased frailty resulting from long-term use of appetite suppressants—won’t solve our issues. These quick fixes distract us from what is truly necessary: sustainable habits focused on diet, lifestyle, and exercise.
Having spent a decade in health and wellness and having faced my own health challenges, I can vouch for the transformative power of simple, effective habits. As Secretary Kennedy pointed out, “A healthy person has a thousand dreams; a sick person only one.”
Here are three straightforward habits to get you started on restoring your health:
1. Eat whole foods
Whole, naturally shaped foods provide essential nutrients like vitamins, minerals, and fiber, which nourish your body and protect against illness. It’s important to note that ultra-processed foods are more akin to substances than nutritious foods. Thanks to my friend, I learned some great tips on finding organic and in-season produce at local farmers’ markets or buying dry goods in bulk. You can also look for nutritious items like protein bars or bone broth at retail grocery chains.
2. Walk
Walking is one of the simplest forms of exercise. A major study tracking over 226,000 individuals over seven years revealed health improvements kick in much quicker than one might expect. Just adding 500 extra steps daily can lower cardiovascular disease mortality risk by 7%. Studies suggest that walking after meals proves beneficial for weight management and blood sugar control. In fact, experts recommend a brisk 10-20 minute walk, 3-5 times per week as sufficient.
3. Connect with the community
Research indicates that social support significantly boosts healthier eating habits and exercise. A study published in the Journal of Behavioral Medicine found that individuals receiving encouragement from friends and family for two years achieved notable weight loss. On the other hand, social isolation often leads to negative health outcomes, including weight gain. Communities, such as local initiatives aimed at addressing obesity, can also offer support.
Ultimately, taking personal responsibility, along with thoughtful public policies and collective effort, creates an unprecedented opportunity to tackle the obesity crisis. The promise of a healthier, happier, and more productive society is well worth every effort from each of us.
