being a bigger person
was valued, being a sign of wealth, fertility and ability to survive a
famine. But in a modern Rich World with its plentiful supply of food,
these plusses are lost.
In fact, obesity
body fat) is regarded as one of the most serious health problems of the
21st century. It is a leading cause of preventable death worldwide,
with increasing rates in adults and children (Wikipedia,
accessed 29 October 2017).
here is a simple and frugal lifestyle plan to handling weighty matters.
It worked for me.
It requires commitment and effort, as well as seeing the danger of
In my experience, diet was the biggest factor to improving my body.
Humans are adapted evolutionarily to a wide range of diets (different
proportions of protein, carbohydrate, fat), as we have
vastly different places, and nature (unlike the supermarket) has its
cycles. So be calm about proportions.
Try and deeply sense what your body needs. Consider:-
- Added sugar is
the villain. Probably the most helpful advice is reduce
foods with added sugars (junk). Evolutionarily, the animal in us senses
sweet food is safe to eat, but in a modern world where so many foods
are made sweet, we have messed up this helpful instinct. So, minimise
foods with added sugar and fructose. In my experience, foods like fruit with natural (not-added) sugars are fine. Read more here,
- Fat is the
innocent that has
been unjustly vilified. Fat is necessary and good for us. Every human
cell requires fat! The non-water part of the brain is 60% fat. Feeling full comes from adequate fats, not endless
junk. Choose healthy fats like avocado, olive oil and
coconut butter and eat plentifully! Example of successful high fat diet: Tyson Fury.
organic food if you
can afford it. I believe it should be a human right to access it. This
reduces your intake of drugs, hormones and pesticides which may mess
with your body's natural systems.
to make dietary adjustments slowly and surely. For example, switch to
eating less. Smaller
plates may help. It better simulates our evolutionary past, where often
food might be scarce. So, most meals, leave with a stomach 'not quite
full' feeling. I know it is challenging, as you are fighting
another evolutionary pattern: to feast when food is available/plentiful!
- Learn how to
prepare food and cook from
scratch. Avoid processed foods. This will take more time; you just need
to prioritise it; you could start with one day a week of it. It can
feel very satisfying and healthy.
fruit plentifully. Some advise avoiding fruit because of its sugar
content, but I disagree as it is not added sugar. I love smoothies made
with a Vitamix or Blendtec or similar - see GreenSmoothieGirl
is your friend.
Cut out fizzy drinks, diet drinks, any drinks with added sugars. Tea,
especially herbal tea, is good - but keep clear of added
- 'As Dr Orbach explains, this is one of the
fundamental truths about all diets – or, indeed,
‘transformation’ plans. “The more we rely on advice from others, the more we
lose touch with our own appetite and eating instincts. Then it becomes a cycle.
Our bodies no longer know how to regulate their own mealtimes. We don’t get the
normal hunger signals or fullness signals. And we don’t trust them when we do.”
Basically, we become reliant on diets, and dieting becomes another coded habit
we can’t quite kick.' (BBC,
posted 28 September 2018, accessed 29 September 2018)
Movement is life. Get moving.
Humans have become far too sedentary. Where possible and safe:-
are sitting down at work, then sitting in the car and then
sitting down in front of the television. Your metabolic rate crashes to
absolute minimum. It isn't natural. Humans are designed to stand up and
moving." (Dr John Buckley cited at BBC, posted
11 December 2015,
accessed 12 December 2015)
walking over the likes of cars, elevators, etc.
and daily take a brisk walk of 30 minutes. Maybe get
rather than sit,
whether in the office, public transport, or at home. Try and stand for
three hours daily (e.g. only use your laptop when standing). If you
must sit, take frequent breaks (e.g. every 30 minutes) and move! Learn
are so many opportunities every day to practise mini-strength tasks,
like carrying your shopping to the car. "The best overall
workout program is the one the individual will actually use regularly."
(Mike Mahler, undated, accessed 10 December 2017)
Throw out your body clock and you are likely to sleep badly, which
means more chance of eating too much and gorging on junk food.
Also, things like artificial light and technology gadgets will throw
out your natural rhythms. So:-
using gadgets in the evening, reduce exposure to blue light by using a
program like f.lux
bright light and gadgets for at least one hour before bed.
not have any gadgets in the bedroom.
how important sleep is to your well-being!
Excessive stress in your life will make you eat more,
especially junk food. See here and here. Can you simplify
disorder): Sometimes, extra weight acts as a barrier or
against past harsh experiences. Ideally you need to gradually face and
heal these dark experiences.
may help. But this may be costly.
help and cost little. Rescue Remedy (also called Five Flower Remedy)
alone may achieve wonders! You can do-it-yourself, prescribing flower
remedies for yourself (e.g. see here).
aware this could be a long journey, especially if, for
example, you unearth serious childhood abuse. Read one such story here.
- You can accept yourself as you are. Be proud of being big. Katie (cited at BBC's helpful article on this issue, posted and accessed 22 September 2018) says: "I’m no longer trying to change myself to fit
society. I’m trying to change society so it can fit me."
- There may be a genetic component to being a big person. In other
worlds, you may be naturally large!
- Strongmen and strongwomen and similar others need to be huge.
- Any drug you are taking may be messing with your body's natural
systems. Try and demedicalise!