Actress Kathy Bates has openly discussed her journey to lose 100 pounds over seven years, attributing her success to a combination of lifestyle changes, determination, and medical assistance. Her story highlights the importance of sustainable habits, mindfulness, and a balanced approach to weight loss.
The Spark: A Type 2 Diabetes Diagnosis
Bates' weight loss journey began in 2017 following a diagnosis of type 2 diabetes. Witnessing the effects of the disease on family members, including her father's leg amputation, served as a wake-up call. This prompted her to rethink her relationship with food and prioritize her health. "I’d seen what my father had gone through. He had had a leg amputation. One of my sisters is dealing with it very seriously, and it terrified me. It scared me straight," she said.
Lifestyle Changes: The Foundation of Her Success
Bates emphasized that her weight loss was primarily the result of "hard work" and sustainable lifestyle changes. She clarified that she lost 80 pounds through these changes before incorporating medical assistance. These changes included:
1. Embracing a Healthy Diet
Bates transformed her eating habits, moving away from processed foods like burgers, Cokes, and pizza. She also stopped eating after 8 pm. Nutritional therapist Natalie Burrows notes that dietary changes are often the first step in weight loss journeys, emphasizing the importance of increasing protein intake and reducing refined foods. A 2006 study highlighted the benefits of a high-fiber, low-fat diet for weight reduction in individuals with type 2 diabetes.
2. Mindful Eating and Portion Control
Bates learned to develop "mindfulness" about her eating, paying attention to her body's signals and stopping when she felt full. She shared a tip from her niece about recognizing the "involuntary sigh" that signals satiety. "My niece told me this little secret, I guess it’s no secret, it’s a biological thing, that at some point when you’re eating, you have this involuntary sigh and that’s really your brain and your stomach communicating that you’ve had enough,” Bates told the publication. “The trick is to pay attention to that and push your plate away.”
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3. The Role of Intermittent Fasting
Bates' decision to stop eating after 8 pm aligns with the principles of intermittent fasting. Nutritionist GQ Jordan explains that limiting the eating window can naturally reduce calorie consumption and allow the body to tap into fat stores. However, Burrows cautions that the long-term success of intermittent fasting depends on individual adherence.
4. Incorporating Exercise into Her Routine
Exercise, particularly walking, played a crucial role in Bates' weight loss journey. She incorporated activity into her daily life by "running back and forth on set" and using a treadmill at home. Jordan emphasizes that walking is an effective way to increase energy expenditure and support overall health. A 15-year study found that walking throughout adulthood may mitigate long-term weight gain. Jordan also recommends incorporating strength training to preserve muscle mass, especially as we age.
5. Allowing for Occasional Treats
Bates adopted a flexible approach to dieting, allowing herself occasional treats. She shared an anecdote about enjoying a Pink's Hot Dog at a crew appreciation event. Burrows emphasizes that consistency and compliance are key to long-term weight loss, and allowing for flexibility supports a healthy relationship with food. A 2018 study found that a flexible approach to eating behavior may lead to better weight loss outcomes.
Ozempic: A Helping Hand
While Bates attributes the majority of her weight loss to lifestyle changes, she also acknowledged the role of Ozempic in shedding the final 20 pounds. "I've recently gone on Ozempic and everybody said, 'Oh, she did it with Ozempic' but that's not true. I started doing that about a year ago for my diabetes and that's helped me lose the last 15 pounds or so," she shared.
How Ozempic Works
GLP-1 drugs like Ozempic aid in weight loss by reducing appetite and regulating blood sugar. Jordan notes that Ozempic works best alongside healthy habits. Burrows explains that Ozempic naturally reduces food consumption, leading to a reduction in calories and weight loss. However, she also cautions that rebound weight gain is common when the medication is stopped.
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The Impact on Her Health and Career
Bates' weight loss has had a profound impact on her overall health and well-being. She noted that it has helped her manage her diabetes and lymphedema, a condition she developed after undergoing a double mastectomy following a breast cancer diagnosis in 2012. "It’s been a tremendous benefit for me,” she told People of her weight loss. “I’m lucky that I don’t have to wear my compression sleeves every day. It’s such a thrill to be able to put my arm into a jacket and it fits."
A Boost to Her Acting Career
Bates believes that her improved health has made her a better actor, allowing her to meet the physical demands of filming a weekly TV series like "Matlock." “Physically, I’m capable of doing this show," Bates told People. “I don’t have to sit down. I can stand up all day long and walk and move and breathe and do so many things that I couldn’t before.”
Increased Confidence and Happiness
During an appearance on "The Drew Barrymore Show," Bates shared that she feels happier and more confident since becoming healthier. "The thing that's most interesting is that my getting healthy just by chance came at the same time as getting the script for 'Matlock.' And so I was ready to do it.
Key Takeaways
Kathy Bates' weight loss journey offers valuable lessons for anyone seeking to improve their health:
- Sustainable lifestyle changes are key: Focus on creating healthy habits that you can maintain long-term.
- Mindfulness matters: Pay attention to your body's signals and develop a healthy relationship with food.
- Exercise is essential: Incorporate regular physical activity into your routine.
- Be patient and flexible: Weight loss is a journey, not a race. Allow yourself occasional treats and don't get discouraged by setbacks.
- Medical assistance can be helpful: Medications like Ozempic can support weight loss efforts, but they are most effective when combined with healthy habits.
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