Let’s hear from her directly before we share these 7 lessons from Oprah’s weight-loss journey.
“I couldn’t work out anymore. I can’t climb any faster or run any faster. I was down to eating one meal a day. There is nothing else I can do.” – Oprah Winfrey, March 2024.
Many of us can relate to Oprah’s frustrations, as our efforts to maintain a healthy weight often appear fruitless. In this recent interview, Oprah talked about her weight loss journey and finally losing weight using weight loss medications like Ozempic. Among other things, I took away these 7 lessons from Oprah’s weight-loss journey. You can watch the interview here.
7 Lessons from Oprah’s Weight-Loss Journey
1. Everyone’s weight loss journey is different.
2. Obesity is a disease.
3. Refrain from body-shaming others.
4. Get help if you need it.
5. Consider weight loss medications if indicated.
6. Maintain an active lifestyle and avoid exercise burnout.
7. Eat healthy and avoid restrictive diets.
Next, let’s briefly examine these 7 Lessons from Oprah’s Weight-Loss Journey.
1. Everyone’s weight loss journey is different
The weight at which we function best while staying healthy differs for everyone. A while back, one of my friends told me her goal was to have the same body as Beyonce. And here is what I told her – “I doubt that you can have the same body as Beyonce because you have a different body type. Your height and shape are completely different from Beyonce’s”.
Everyone’s body is unique, so our weight loss journeys will be, too. We all have different body types, and our metabolism and genetics differ. Therefore, try not to expect the exact results someone else has. Most importantly, set realistic weight loss goals to avoid frustration and disappointment.
2. Obesity is a chronic disease
Before now, we believed that obesity was a result of insufficient willpower, lack of discipline, and bad choices. However, we now know that the root cause of obesity is not always because people overeat or don’t exercise. In fact, the root cause of obesity is vast and complicated. Several genetic, psychological, physical, metabolic, neurological, and hormonal factors can work together to cause obesity.
Another reason we must treat obesity as a disease is that it is linked to other diseases, such as heart disease, diabetes, sleep apnea, and certain cancers.
3. Refrain from body-shaming others
Body-shaming: the action or practice of mocking or stigmatizing someone by making critical comments about the shape, size, or appearance of their body. – The Oxford Dictionary.
Undoubtedly, Oprah has received her fair share of body-shaming, or more specifically, fat-shaming, over the years. According to Oprah, “For 25 years, making fun of my weight was a national sport.”
Although public figures and celebrities experience body-shaming more than others, almost every one of us has been a victim of body-shaming or fat-shaming at some point. As much as we may laugh it off, it does not leave a pleasant taste in our mouths. Besides, it is utterly unnecessary and unproductive. Therefore, let’s stop judging others. Instead, let’s find ways to encourage and motivate one another.
4. Get help if you need it
Many people suffer alone, trying and failing to manage their weight. Obesity and the inability to lose weight can lead to depression. Ironically, depression itself can lead to obesity. Studies have shown that both often occur together, so it is very important that you seek professional help if you need it. Talk to your doctor, find a health coach, and find accountability partners to support you on your weight management journey.
5. Consider weight loss medications if indicated
Like Oprah, you may benefit from weight loss medications if you struggle to maintain a healthy weight. There are several indications for weight loss medications, and you can learn more by checking out “Is a Weight-Loss Medication Right for You?”
6. Maintain an active lifestyle and avoid exercise burnout
Sometimes, like Oprah, you don’t want to run or climb any faster, and you are just done with working out, especially if you are not seeing any results. Believe it or not, most people experience exercise burnout. To avoid exercise burnout, include physical activity in your daily routine. For example, walk to the store or as part of your morning commute to work. For more on how to avoid exercise burnout, check out these “12 Ways to Avoid Exercise Burnout”.
You can also find fun ways to exercise. Remember, no matter your weight, you still need to keep active. Since I am also not a fan of running, I look for other ways to exercise, like walking and dancing. I am partial to dancing because everyone can dance, even if you think you can’t. Dancing is moving your body to music, whether you are in rhythm or not. For more, check out “Dance Your Heart Out – 14 Health Benefits of Dancing.”
Also, check out this video to see how I did on Beyonce’s Texas Hold ’em Challenge. I dedicate this dance to my friend who gave up on having a body like Beyonce’s and happily embraced her unique body instead.
Additionally, certain high-impact exercises can adversely affect your joints or body. It is very important to exercise safely and avoid injuries. For more, please check out these “10 Tips to Prevent Exercise Injuries”. Most importantly, find something safe that you like to do and stay active.
Lastly, remember that exercise has other benefits besides weight loss. In fact, as you get older, exercise becomes less about weight loss and more about staying healthy and improving your quality of life. For more, check out these “10 Ways Exercise Can Improve Your Quality of Life.”
7. Eat healthy and avoid restrictive diets
The problem with restrictive diets is that they are difficult to sustain. Like Oprah, at some point, most people get tired of eating one meal per day or eating very restrictive diets. However, that is not to say these diets are not effective. If your diet is healthy and works for you, keep it up. But bear in mind that you may need to switch things up occasionally to avoid “diet burnout.” If you are thinking about dieting, check out “Which Diet, if any, is Best for You?” Overall, the simplest formula for eating healthy is to eat lots of vegetables, fruits, whole grains, high-fiber foods, healthy proteins, including nuts, legumes, and seafood, and healthy fats like olive oil. Also, avoid or limit highly processed foods, salt, sugar, and saturated fats.
Final thoughts
People body-shame others for being too skinny or being too big. We body-shame others because we all have a mental picture of the “ideal body.” But does an ideal body exist? For example, the ideal body in my native country, Nigeria, differs from that in the U.S. Even at a weight where I was fighting prediabetes, my Nigerian friends complained that I was too skinny. Therefore, the ideal body is a non-existent illusion. You can improve your physical appearance, but your body is still your body! Wear it proudly and avoid meddling with other people’s bodies. Moreover, what is ideal for you may differ from someone else’s. After all, beauty is in the eye of the beholder.
This topic is very important to me because many of my adolescent patients have developed severe eating disorders while trying to achieve the ideal body. If you have ever experienced or been around someone with an eating disorder, you would know how devastating and debilitating this condition is. Remember that our young girls are watching us. Therefore, let’s do our part to promote the health and wellness of our young women so they don’t fall into this same cycle of chasing the fleeting ideal body.
Lastly, let’s be intentional about not body-shaming others. Perhaps if we stopped focusing on our weight and instead focused on our health and well-being, we could all work together to achieve a healthier society.
Finally, don’t be afraid to take every healthy step you need to stay physically and mentally healthy. Your health comes first, and you deserve it, no matter what others think!
Please feel free to share your comments below and share this article.
Yours in health and fitness,
Doctor Abi
