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.

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

  1. Fruit contains fructose, and is no good for u, mabe during season but not many every day. Eat an ecological egg instead, contains every vitimin u need+ minerals, way better then fruit, and veg.

  2. Her focus on calories in (portion sized) minus calories out (physical activity) as the causal source of obesity is just more of the conventional wisdom on weight gain. We don't get fat because we eat too much; we eat too much because we're getting fat. See Gary Taubes at the Walnut Creek library, here on YouTube (search Taubes Walnut Creek). It's long (10 parts) but it's worth it.

  3. fruit fructose IS good for you. fructose AND carbohydrates are not good for you. This was already explain in a previous episode.

  4. I agree with your premise (LCHF) but i disagree with your point. If you are trying to lose weight – sure, one should limit fruit. But if you're not trying to lose weight there is NOTHING wrong with eating a few pieces a day.

  5. ouh please! the weightoss advice in that video is stupidity incarnate. We get all these nifty unproven and undocumented tips that can all be boiled down to 'eat less' 'move more'. WTF!? if it was that simple wouldn't people be DOING it already? do they think people want to be fat? -.- jesus christ …

  6. Actually, Fruit is good for you. Yes it does have fructose, but it also has fiber. Eating a well balance meal containing fruit, veg, and protein helps you loose weight. Not just an egg..

  7. It really is that simple. If you take in more calories than you burn, you gain weight. if you burn more calories than you take in, you lose weight. Our bodies consume energy in all their activity. If it doesn't get enough food to keep up that activity, it turns to its stores (excess fat).

  8. It isn't – You are assuming that the body is a simplistic energy in/energy out machine. Even Robert Lustig will tell you that the body primarily stores fat through insulin secretion (and in turn storaging the blood sugar in your fat cells) Thus carbohydrates (that cause insulin spikes) are more fattening than fat (which causes a minimal insulin secretion)

  9. That is so true. I lost more weight in a week on low carb. meals than the weeks I ate over 90g of carbs, but low in cals. I ate 70 – 90g of carbs. this week & lost over 6 pounds. O_O WTF!? This is without exercising btw….so the whole extra cals out = weight lose is utter nonsense and a lie. I properly lose 10 pounds in a week, if I was on the 0-50g carbs. I still count cals though, but cutting down on carbs has shrunk my stomach. Something that I found impossible in these pass few yrs.

  10. I'm not a big dieter. But yeah, my mom lost a ton of weight on a low-, almost no-carb diet. She did it because she had been going to the gym consistently for an entire year and hadn't lost a pound. But when she went low-carb, she exercised too. I don't know if this is the way to go, but I mean, it worked for her.

  11. What I do is go on a run about 5 days a week, and as to carbohydrates, I just try to stay away from simple sugars like white bread, candy, and snack food like goldfish and crackers. Fruit is good for you, but eat everything in moderation. Your body needs carbs, fats, proteins, vitamins, and everything in between. Try to get away from all that processed crap. So eat a balanced diet, eat slowly and listen when your stomach tells you you're full.

  12. I actually do that. I follow, or try, to follow a paleo'ish diet. But i'll fuck up like once every other week by overloading on carrots lol. That said its probably still better than eating conventionally but im sort of scared that the occassional carrot overload will raise cholesterol due to the combo of fat and carbs.

  13. I love the scientific analysis of this series, but once it crosses over to solution, it's not realistic. Raising taxes on sugary food is like raising prices on cocaine, people are addicted (as you mentioned) and now they will HAVE TO pay higher prices… Relying on the government to make policy changes? Unless FDA cleans out all their ties with major food companies. Bad food is bad for people but good for businesses. They need obese people, they want cheap and junk food to make more money.

  14. yeah the only benefit eating gruits relies on the fiber => good for digestive system. If people eats fruit because they want do diet they are screwed. Also, you could eat a fruit before some extensive exercise, because it is assimilated quite fast, so you can get the energy to perform great.

  15. You are correct sir. The calories in versus calories out hypothethis tells us nothing about why we get fat. That makes it kind of frustrating to see that someone who is trying to fight obesity, is still believing in that old paradigm. If that worked we wouldn't be overweight! And ofcourse one should read and see as much of Gary Taubes' work as they can. Great sciencewriter!

  16. Have you tried Zippy Fat Loss? (look for it on google) It is a quick and easy way for you to burn fat fast.

  17. My classmates laughed when I told them I would lose fat with "Lean Body Stagger", but then I showed them the results. Google "Lean Body Stagger" to see their reaction. (It was epic!)

  18. Around here apartments don't have more than 22" of uninterrupted counter space, hardly enough space to put a cutting board let alone do a full prep- cook- service cycle.

  19. Have you seen Trim Fat Maximizer? (do a google search for it) It is a quick way for you to lose fat fast.

  20. My classmates laughed when I told them I was going to shed pounds with Fat Blast Blueprint, but then they saw the results. Go google Fat Blast Blueprint to see their reaction.

  21. Wow, i can't believe he agrees with water fluoridation when there's so much research that it does absolutely nothing and is actually very toxic because the fluoride we use is industrial waste of the fertilizer industry and not the naturally occurring kind. Yup google it. Ban water fluoridation.

  22. The lymphatic system (the body's plasma filtration/recycling system) does not have an organ to pump plasma back into the blood. What does pump it is exercise and that is the #1 reason for exercise. Insulin makes people fat, not lack of exercise. Lack of exercise causes issues like cancer. Fat people are not as energetic as skinny folk because they carry more weight. Cut sugar, eat more fat and fiber, lose weight, become more energetic, don't get cancer, be happy.

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