We live in a strange time.
On one hand, we are surrounded by oversized portions, drive-thrus, sugary drinks, and highly processed foods engineered to make us want more. On the other hand, we are watching celebrities, influencers, and people we know get smaller and smaller, often with the help of weight-loss medications like Ozempic and similar drugs.
Somewhere in the middle is where health actually lives. Honestly, that middle can be hard to find.
Eating too much over time can contribute to weight gain, insulin resistance, high blood pressure, fatty liver disease, diabetes, and heart disease. That part gets talked about constantly and there is no shortage of shaming around this.
What gets less attention is that eating too little can be just as problematic.
When the body consistently does not get enough calories, protein, vitamins, minerals, or healthy fats, it begins making sacrifices. The first thing to take the hit is our muscles. Losing muscle mass is no joking matter. Muscles protect our health, our bones, our vitality.
Lack of nutrition will affect your energy and thin your hair. Periods may become irregular or stop altogether. Bone strength can decline. You may feel cold all the time, struggle to concentrate, become irritable, or feel exhausted even after sleeping.
None of those things are signs that your diet is “working.” They are signs that your body is begging for help.
This is especially important right now because our visual definition of “normal” is changing.
Medications such as Ozempic and other GLP-1 drugs can be valuable medical treatments for appropriate patients, but they have also changed the cultural conversation around weight. Rapid weight loss is everywhere, and very thin bodies are becoming fashionable again. News flash…very thin bodies are not fashionable, or healthy.
That can create enormous pressure, especially for young women.
Suddenly, a healthy body can feel “too big” simply because the bodies we see online are getting smaller.
That is a dangerous measuring stick.
Being thin does not automatically mean being healthy. A person can be thin and still be nutritionally deficient, metabolically unhealthy, weak, exhausted, or losing important muscle and bone mass.
Your body needs food.
It needs protein to maintain muscle. Carbohydrates help fuel your brain and activity. Healthy fats support hormones and cell function. Vitamins and minerals keep thousands of processes working behind the scenes.
Food is not something you have to earn. At the same time, nutrition does require some honesty. Eating far beyond your body’s needs every day is not self-care either.
The goal is not restriction, and it is not unlimited indulgence. The goal is learning how to nourish yourself consistently.
Most meals do not have to be complicated. Aim for protein, plants, fiber-rich carbohydrates, and healthy fats. Eat enough that you feel satisfied, not stuffed. Pay attention to hunger and fullness instead of letting an app, influencer, or clothing size dictate every decision.
And if thoughts about food or weight are beginning to control your life, talk to someone.
Healthy eating should support your life, not consume it. Your body is supposed to be strong, not classified as a number. Strong, healthy, body mass…all those metrics are very personal and individualized and vary from person to person depending on the structure of your bones, hormones, all the things!
If you find yourself starting to struggle with body image and the pressures of culture, come in and visit with one of our fabulous providers. We can help you navigate a healthy outlook and healthy body!
