Does it seem impossible to maintain your weight in a healthy range? Are you tired of yo-yo dieting and weight cycling? There are many reasons why people struggle with weight loss and maintenance. Many of these reasons are often highlighted, but one factor that is not always considered is how your culture of origin can shape your habits. Each culture has a special relationship to food and the habits and customs that we build up around food have a tremendous impact on us, both positively and negatively. In today's blog, we're going to focus specifically on Latino culture by offering some tips geared toward its particular challenges and opportunities.
Step One: Take a breath. Slow down. Weight loss and maintenance is a journey meant to be taken gradually and sustainably.
Although losing and managing weight can be difficult, it is not impossible and is well worth it when it comes to preventing chronic diseases such as diabetes, heart disease, and cancer! It is possible to adopt healthier eating habits without sacrificing the cultural traditions and flavors that you love. As always, this will be a continual process of learning and growing.
Start Small! Pick just one healthy habit to adopt each month until it becomes a lifestyle habit.
If you have no idea where to start, the best thing is to take a step back and focus on some general guidelines:
Aim to cut 100-500 calories from your usual daily intake.
Small steps can add up to big results! Reflect on your usual daily intake and take note of any areas in which you can cut back most easily. Perhaps you can cut back on 1-2 sugary drinks daily (or substitute them for a lower-calorie alternative).
Increase your awareness.
Put your fork down between bites and pause before getting a snack or going back for seconds to become more in tune with your hunger and fullness cues. At some point, find out how many calories you are consuming daily to be able to set more specific goals.
Work as a team.
You are not meant to journey alone! Get the family involved in adopting healthier habits. Find an accountability partner or split an indulgent food item (such as dessert) with a loved one.
All of us pick up unhelpful attitudes toward food and mealtimes that hinder our weight loss and maintenance progress. But the truth we must always remember is that we can become aware of our attitudes and develop new ones over time. Here are a few attitude changes you may want to consider adopting that may be new for you:
It's okay not to accept food as a guest.
This one may be especially hard if you're coming from a Latino background like me. Although food is a big part of our culture and hospitality, it's okay to say "no, thank you" when offered food at a friend or family member's house. They are simply wanting to be good hosts but would never want to cause you distress! You can also ask for a smaller portion of food.
It's okay not to finish your plate.
Restaurants are notorious for providing big portions, often larger than you would eat at home. There's no shame in asking for a to-go box! That way, you can continue to enjoy the restaurant's food the next day (and be able to do less food prep). If you are often struggling to finish your plate at home or eating past the point where you feel full, try eating on a smaller plate. You can always get more food if you still feel hungry after finishing your plate.
Focus on your plate while eating.
Although life often seems hectic and multitasking is praised in our society, you will reap the rewards of focusing on the food you are eating. Sit with the family at the table during mealtimes and enjoy increased conversation and connection. Limit eating in front of the TV or in the car, as research has shown an association between distracted eating, increased food intake, and higher BMI.
Once you begin to apply some of the general guidelines and work on dismantling some of those long-held beliefs around food, it may be helpful to consider applying some of the following weight management tips:
Get Creative
Each person is different and often finds certain lifestyle changes more realistic to make than others. The good news is that there is ample room for creativity! Weight management is not a one-size-fits-all formula and there are numerous ways to adopt a healthier lifestyle. Thankfully, this is one area where our Latino culture offers us a wide range of options that are already familiar for us to pull from.
You may want to try grilling, roasting, or air frying instead of frying foods. The likelihood is that many of the foods you love already have more than one traditional way to cook them. (As an example, my husband adores baked empanadas which is a great traditional alternative to frying them.) Extra vegetables can also be added to your plate of white rice or you can use brown rice to increase fiber intake. Finally, please don't forget about beverages! Consider using a smaller cup when drinking horchata, aqua de jamaica, or sodas. Better yet, make those drinks at home with less sugar (a win-win since homemade usually tastes better and doing it this way will be healthier, too). You can also get creative with water, infusing it with fruit such as citrus or berries.
Increase: Vegetable and Legume Intake, Physical Activity
Healthy weight management is primarily about abundance, not restriction. Don't forget to eat your 5 servings of fruits and vegetables daily. Aim for at least 2.5 cups of vegetables each day. Make sure to include your favorites — nopales, jicama, bell pepper, zucchini, etc. This is a strength of our Latino heritage as we already have an abundant selection of fruits and vegetable to choose from that many people in the world haven't even heard of.
Legumes are another wonderful food group that ought to be a part of your regular intake. They are nutrient-dense and high in both protein and fiber. Aim to eat at least 1 cup of legumes daily. Beans, lentils, soybeans, and chickpeas make a wonderful addition to meals, and there are countless other varieties out there! If you grew up eating rice and beans as much as I did, this will feel as natural as breathing for you.
Finally, although my focus has been on nutrition, physical activity is a crucial component of weight management. Incorporate physical activity into your daily life as much as possible. Go on walks after meals or try out a new activity, such as swimming, dancing, or wall climbing. Every little bit helps!
Decrease: Portion Sizes, High-Calorie Snacks, Salt Intake
An important thing to remember is that healthy weight management does not require that certain foods be cut out of your diet. You can still eat flan and quesadillas! The key is to eat higher-calorie, less nutrient-dense foods in moderation and smaller portions. (Again, deserts can be shared. After all, is there any better way to tell someone you care than offering to split a piece of flan with them?) Variety is key — do not overdo one food. Remember to keep snacks to 100-200 calories to avoid eating "double meals."
Finally, look to reduce your overall salt intake. Become familiar with reading nutrition labels in the grocery store for foods notoriously high in sodium, such as canned items, processed foods, and various sauces and condiments. Be creative when cooking at home, cutting back on salt and instead being generous with herb, garlic, lemon, vinegar, or chili seasoning.
Remember to start small, focusing on one new habit a month. As always, show yourself grace and patience. Lifestyle changes can be hard to make and take time, but are well worth it! There is hope and I'm rooting for you!
Thanks for being here! Let me know if any of the information shared resonated with you in the comments below! I’d love to hear from you.
This blog post is an adaptation of a handout I made with Sylvia Klinger, DMA, MS, RD.
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