Obesity in Italy and Some Weight Loss Tips
Obesity in Italy and Some Weight Loss Tips: Intro
If you've been to Italy, you'll be able to relate; last week I ate delicious Italian food, enjoyed a typical Italian breakfast, experienced Italian aperitivo, social eating and witnessed the notorious Italian passion when speaking (think flailing hands).
I spent several days in Modena, Bologna, Florence, Venice and even Milan, the city of fashion, two massive football clubs, and somewhere not very known for its delicious Italian food by local standards.
Soaking up the Italian culture and delicious Italian food got me thinking about weight management and obesity in Italy. When I looked into it, I found out that…
"Italy has the lowest obesity rate in Europe".
With my interest in nutrition and background in weight loss coaching at Kairos Online, I found this surprising and wanted to delve deeper into why.
One primary reason for the surprise was that when you think of delicious Italian food, you think of gelato, pizza and spaghetti—three foods which can easily be super calorie dense.
Trust me, Italians don't care about 'low calorie' as much as about good taste.
So let's get stuck into potential reasons why.
Mediterranean Diet
After spending time in Italy, it was clear that there were some common dietary habits which you may know as the 'Mediterranean diet'; you may have also heard of the 'Italian breakfast' and 'Italian aperitivo'.
So, the Mediterranean diet.
What is it? How does it affect the prevalence of obesity in Italy?
Firstly, will the Mediterranean diet be the only factor that affects weight?
No.
As you may know, weight loss is affected by various factors. Most importantly, you're in a long-term calorie deficit, which I've spoken about on Instagram.
Although could the 'Mediterranean diet' be one of several factors contributing to the low obesity rate?
Yes.
We know this because France’s obesity rate and Spain’s obesity rate are also low, and the Mediterranean diet approach is prevalent in these countries too.
This isn't to say it's the main factor, but it could play a role.
How so?
I don't like glorifying or putting diets on a pedestal, nor does the 'Mediterranean diet' need to be thought of as a 'weight loss tool', but the Mediterranean diet does put a lot of emphasis on foods you'd do well to eat.
Because there's a focus on whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices and seafood - many of these foods have low-calorie density and/or high protein.
So if that's what you eat most of the time, the chances of over-indulging in more calorie-dense foods are likely lower.
That's not to say all Italians have those exact dietary habits or follow a 'typical Italian diet'. Still, you will find that these are foods they generally eat more of, compared to the U.K. or the USA (two countries with high obesity rates).
Mediterranean diet for dummies.
Again, this isn't to say it's the 'best' way to eat - because that's very individualistic, but it does push good ideas.
Note:
If you need clarification on a calorie deficit, click here to download my free 'Nutrition for fat loss' PDF.
Italian Aperitivo
Another potential weight loss tool that Italians subconsciously use is the 'Italian aperitivo' - which tends to be a staple in the typical Italian diet for many. The 'Italian aperitivo' is when Italians get together for drinks before a meal.
This isn't to say I recommend filling yourself up with alcohol before your next meal as part of the new dietary habits on your weight loss journey. Still, enjoying a glass of water or two could be wise before you eat.
Research shows that drinking fluids before eating may result in you eating less due to the more filling feeling you may receive from drinking.
So is this a weight loss tool you could perhaps use?
Looks it.
Slower, More Social Eating
Another reason why obesity in Italy is on the lower side could be because Italians rarely eat alone. They sit in groups and enjoy delicious Italian food and aperitivo together.
This is common amongst Mediterranean countries, resulting in more social eating. Naturally, food gets eaten slower as you'll be talking to friends or family with whom you're around the table.
Slower eating has been shown to make you eat less overall since you're giving your food that 10/15 minute window to reach the small intestine and signal to your brain that you're full.
More Walkers Than Runners
Think about it:
Great weather
Their towns are more pedestrianised, e.g. you don't have to jump into a car to go everywhere.
These factors mean that Italians are less likely to hop into cars or take public transport for shorter journeys and more likely to walk everywhere.
This means that they almost "walk off the pounds" without even realising it = obesity in Italy goes down.
Something as easy as walking more can go a long way towards helping you achieve weight loss goals. It is the most underrated form of exercise - especially over the extreme and gruelling 40-minute HIIT workouts you may be doing.
More walking is also something I often push at Kairos Online.
Note:
When I use the terms 'dietary habits' or 'diet', I don't mean restricting yourself in any way; l mean your everyday nutrition.
Me walking around Florence in 2019
Italian Breakfast
What do Italians eat for breakfast? Well, a typical breakfast in Italy consists of… not much. Often choosing a breakfast under 100 calories.
Many Italians opt for just an espresso and a small croissant, meaning that although not very nutritious, these dietary habits almost result in an 'intermittent fasting' approach.
That's not to say intermittent fasting is magical in any way because it isn't. Still, it does likely result in Italians being more likely to be within a calorie deficit - because when you fast, you're more likely to consume fewer calories.
This could also be why the France’s obesity rate and the Spain’s obesity rate are also in the lower half of Europe. Because many people there also have similar traditional approaches to a typical breakfast under 100 calories.
A typical Italian breakfast.
Smaller Portion Sizes
Compared to the USA, that is.
Eating smaller portions consistently over the long term will make you more likely to be in a calorie deficit.
If you want to lose weight, feel free to keep eating what you're currently eating, but in smaller portions.
If you have yet to learn what a reasonable portion size may look like, then track your calories for 30 days, as you could learn valuable lifelong lessons.
Need help tracking or knowing where to start?
Then click here for my 'Ultimate guide to tracking calories for weight loss' article.
Passionate Communicators
An Italians NEAT (Non-Exercise Adaptive Thermogenesis - basically your everyday movement outside of the time you spend exercising, e.g. walking, picking things up, going up the stairs etc.) is generally higher than yours.
Many of them love communicating with the famous 'Italian passion', as they love to flail their hands around - putting a lot of energy into what they're saying.
Meaning they move around a lot.
When you fidget, move, and walk more - without realising it - you are more likely to almost 'walk off the pounds' as you subconsciously raise your NEAT levels.
This means that more calories are burnt throughout the day.
This can be something to remember as a valuable part of your ammunition of weight loss tools.
Now You Know why Obesity in Italy is One of the Lowest in Europe
Overall, I wouldn't say Italians get more nutrients in their diet than you—each country has different dietary habits. Nor are they necessarily 'healthier,' e.g., think of the Italian breakfast with under 100 calories.
Although they consume fewer overall calories and arguably burn more, too - and at the end of the day, calories are what matter for weight loss.
Italians are also solid evidence that you don't have to obsessively turn to fat-burning gels, the infamous French diet pills, the 40-minute HIIT workout, endless cardio or cut out all carbohydrates.
That would not be very pleasant because I do love delicious Italian gelatos.
I hope you liked the potential dieting tools mentioned throughout and the observations made.
If you want more content like this, follow me on social media.
Speak soon,
Leo
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