Lifestyle and Chronic Disease: Where It All Begins
Lifestyle and Chronic Disease: Where It All Begins
The connection between lifestyle and disease has been studied for decades—and time and again, research confirms one thing: a healthy relationship with food and an active lifestyle are key to preventing chronic diseases.
But let’s be honest, changing food habits isn’t easy. Eating behaviors are deeply ingrained, shaped by culture, comfort, convenience, and emotion. Shifting those habits is a big deal. Still, as human beings, we’re driven by goals. If the goal is to feel good, stay healthy, and live life fully, then behavior changes and understanding how food affects us—becomes not just important, but essential.
Diets vs. Sustainable Change
There are countless diets out there. I like to call them jumpstart diets—because that’s what they’re good for: a quick start. And yes, watching the number on the scale drop can be incredibly motivating. I’m not opposed to these diets in principle. What I am concerned about is sustainability.
All too often, people start a diet, make it to “first base,” and realize: this isn't sustainable. What follows is a familiar pattern—off the diet, back to the old routine. Then, when the next diet attempt rolls around, it takes even fewer calories to lose the same amount of weight. This frustrating cycle is known as yo-yo dieting, and it’s well-documented in research. It can disrupt metabolism and make long-term weight management even harder.
A Smarter Jumpstart: Simple Steps That Work
If you’re looking for a way to start making changes, here’s a basic (but powerful) jumpstart approach—without extreme diets or complicated plans:
Eat 25% less than your usual portions
Small reductions can go a long way. This isn’t about starving, just becoming more mindful of how much you’re eating.Eliminate sugary beverages, especially soda
For context: a 12 oz can of soda contains about 8.5 teaspoons of added sugar—roughly 136 empty calories with zero nutritional value.Cut out processed, junky snacks
Replace them with nourishing, whole foods like vegetables, fruits, and a handful of nuts or seeds. Your body (and brain) will thank you.Move more
Increase your daily physical activity—walk, stretch, dance, or do whatever gets you moving. Every bit counts.
Personalization Is Key
These are just first steps—simple, doable actions to start reclaiming your health. But remember: one size doesn't fit all.
That’s where a Registered Dietitian can help. They can work with you to understand your unique needs, uncover underlying challenges, and help create personalized goals and strategies. Having expert support makes a real difference in staying consistent and seeing results.
Final Thoughts: Reflect and Act
This post isn’t about perfection. It’s about self-reflection. Taking stock of your habits. Asking yourself what’s working, what’s not, and where you’d like to go next.
Because the goal isn’t just weight loss—it’s long-term health, energy, and a better quality of life.
You’re in control. You can do this. Start small. Stay consistent. And don’t be afraid to ask for help.
Kanan Thakore, RDN, CDCES
