Managing Weight Loss in Bermuda: Expert Tips & Insights

Did you know that Bermuda has one the highest rates of adult obesity and overweight prevalence in the world? 

A whopping 74.6% of adults fall into this category. This statistic shows us how widespread the issue is, with three out of every four adults affected. Obesity has serious implications for Bermuda’s public health. Individuals who are over their normal weight range are at higher risk of suffering:

  • Chronic conditions such as stroke, cardiovascular disease, hypertension, type II diabetes, and certain types of cancer
  • Mental health issues, particularly anxiety and depression due to societal stigma and personal self-esteem issues
  • Higher economic costs for treating obesity-related conditions and lost workdays among those affected, impacting economic productivity


What’s Causing the Obesity Epidemic in Bermuda?

Much like other countries, the upward trend of obesity in Bermuda is caused by: 

Poor Dietary Habits

With the widening reach of globalization, more processed and high-calorie foods are coming from abroad. This shift means diets are now heavy on artificial flavorings, fats, and processed carbs. While our beloved dishes, such as fried fish sandwiches and rum cake, are delicious, they’re also high in calories thanks to all the butter, sugar, and salt we love to use.

Environmental Factors

Living in Bermuda means dealing with a subtropical climate. High humidity and hot summers make outdoor activities less appealing, which might be why it’s tempting to skip that run and stay in the air conditioning. This kind of weather easily encourages a more indoor, sedentary lifestyle.

Lack of Physical Activities

As Bermuda modernized, physical activity took a back seat. Many jobs don’t require much movement these days, and with cars and buses everywhere, there’s less need to walk or bike. It’s all too easy to fall into a less active lifestyle.

Economic Factors

Living in Bermuda doesn’t come cheap. Costs of food, particularly healthy options, tend to be pricier. 

Processed options are less expensive than fresh, nutritious foods, making it tempting for families on a budget to choose cheaper, less healthy choices.


The Importance of Having a Healthy Weight

Weight loss isn’t just about losing pounds—it’s about gaining a healthier, more vibrant life. Keeping a normal weight has the following benefits:

  • Enhanced cardiovascular health
  • Better diabetes management
  • Reduced stress on joints and muscles
  • Improved mobility and flexibility
  • Higher energy levels and better mood
  • Increased overall lifespan
  • Better sleep patterns
  • Decreased risk of certain cancers
  • Enhanced respiratory function


10 Tips for Safe and Effective Weight Loss

Ready to tackle weight loss but need help figuring out where to start? Dive into these ten practical tips to safely and effectively shed those unwanted pounds: 

1. Set Realistic Goals

Instead of drastic overhauls, focus on making small, manageable changes to your diet and lifestyle. This could mean cutting out sugary drinks or taking a 10-minute walk each day, gradually building up to more significant changes.

Set specific, measurable, achievable, relevant, and time-bound (SMART) goals that give you clear direction and a timeframe for assessment. Rather than setting a vague goal like losing weight this year, make specific plans such as incorporating at least three portions of vegetables into your daily diet or achieving 100 minutes of moderate exercise each week.

2. Eat Local Foods in a Healthy Way

Bermuda offers fresh seafood that is low-fat, high in protein, and rich in omega-3 fatty acids. The island also offers a variety of local fruits and vegetables, such as loquats, cabbage, peppers, and bananas, that can be incorporated into a balanced diet. Eating locally supports the economy and ensures you consume fresher, nutrient-rich foods.

Moreover, find creative ways to modify traditional Bermudian dishes to reduce their calorie content without sacrificing flavor. For instance, substitute butter or bacon fat with olive oil in fish chowder, or you can use natural/low-sugar sweeteners when making rum cake or banana bread. 

3. Practice Portion Control

Bermudian cuisine is rich and often served in generous portions. When dining out or cooking at home, be mindful of portion sizes. Choose dishes with plenty of lean proteins, fruits, and veggies, and ask for sauces and dressings on the side to control calorie intake. 

Opt for more frequent but smaller meals throughout the day to keep your metabolism active without overeating. Use smaller plates, measure servings, and be mindful of your body’s hunger cues.

4. Make Physical Activities Fun

Bermuda’s surrounding waters offer opportunities for activities like swimming, paddleboarding, snorkeling, diving, and kayaking, which are enjoyable and also great for fitness. Most of these water activities are low-impact, meaning they are easier on the joints while still providing a high-calorie burn. 

You can also run, walk, or bike on the Bermuda Railway Trail, which spans the island and offers picturesque views. 

5. Plan Your Exercise Routine

High humidity heat makes outdoor exercise tough. During these times, schedule your outdoor exercise during the cooler parts of the day, like in the early morning or late evening. 

Additionally, consider incorporating indoor activities to keep your fitness routine flexible and consistent regardless of the weather. Activities like yoga, strength training, or using a treadmill or stationary bike are effective alternatives when it’s too hot to exercise outside.

6. Track Your Progress

Use tools like fitness trackers, apps, or a journal to monitor your progress. Seeing improvements, whether in physical weight, energy levels, or health markers, can boost your motivation.

Set milestones throughout your weight loss journey and celebrate when you reach them. These could be as simple as fitting into an older piece of clothing or as significant as reaching a year of maintained weight loss.

7. Manage Stress

High-stress levels may lead to unhealthy eating habits and less physical activity. Develop healthy coping mechanisms for anxiety, stress, and other high emotions to avoid overeating and a sedentary lifestyle. Techniques like mindfulness, meditation, or speaking to a therapist can be beneficial.

Cultivate a positive mindset towards your weight loss journey. Acknowledge that obstacles are a part of the process and focus on progress rather than setbacks.

8. Stay Hydrated

With Bermuda’s humidity, it’s crucial to drink plenty of water. Staying hydrated helps control hunger and boost your metabolism, which is vital for losing weight.

9. Develop a Supportive Network

Join groups focusing on weight loss and health to keep you accountable and motivated. These groups host regular meetings where members share tips, challenges, and successes.

You can also attend nutrition and fitness seminars and workshops for ongoing education and inspiration. These events feature health professionals and are a great way to stay informed about the latest in healthy living.

Additionally, there are gardening groups where residents learn how to grow their vegetables and fruits, such as peppers, tomatoes, and strawberries, which are adaptable to Bermuda’s soil and climate. Engaging in gardening provides physical activity and ensures a supply of fresh produce. 

10. Regularly Check with a Healthcare Professional

Doctors and nutrition professionals tailor eating plans to include local foods and accommodate personal health conditions. These experts guide you in adjusting recipes and making smarter food choices.

Weight management is not just about physical health but also mental well-being. Mental health professionals help address issues like emotional eating and body image, which are crucial for long-term success in weight management.

For individuals with diabetes who are also struggling with their weight, doctors may prescribe medication specifically designed for weight loss. Nutritionists and dietitians may also provide the best diet for diabeties, which is primarily plant-based and low in sugar and carbohydrates. 


Weight Loss Solutions for Bermudians

Here are several effective options available to Bermuda residents seeking to manage their weight:

1. Nutritional Counseling with Local Experts

Connect with Bermuda-based nutritionists and dietitians who specialize in local dietary habits. They can craft personalized eating plans focusing on local foods while avoiding common dietary pitfalls like excessive sodium and sugar.

2. Community-Based Fitness Programs

Bermuda hosts various community fitness events, such as charity runs, group hikes, and beach yoga sessions. These activities promote physical well-being and foster a community spirit, making it easier to stay engaged and motivated. You can also check out the Government of Bermuda’s resources for obesity and diabetes online for information on local health services and access to community support programs. 

3. Wellness Retreats 

Enroll in wellness retreats that offer well-rounded regimens in beautiful settings around the island. These retreats include guided fitness sessions, healthy meal planning, and workshops on lifestyle changes that promote long-term weight management.

4. Weight Loss Plans Offered by Local Gyms

Many gyms in Bermuda customize weight loss packages that include personal training sessions, nutritional planning, and regular progress checks. With various classes like aqua aerobics, spinning, and yoga, these programs cater to all fitness levels and preferences. 

5. Medically-Supervised Weight Loss Programs

Programs with medical supervision are an excellent option for those seeking a structured and informed approach to weight loss. Expert healthcare professionals oversee your weight loss treatment to ensure it is tailored to your medical needs. 

Bermuda residents can access medically supervised weight loss programs through local hospitals and some private clinics. You may also search for ”weight management clinic near me” or “weight loss doctors near me” online to find additional resources and specialized professionals in your area.


Best Weight Loss Treatment in Bermuda

When choosing a weight loss program, it’s essential to look for one that offers comprehensive support tailored to your personal health needs. The best programs combine dietary guidance, physical activity, and psychological support to help you achieve and maintain a healthy weight.

For those looking to start a weight loss journey in Bermuda, look no further than Premier Health and Wellness Center. We offer personalized, medically supervised weight loss programs under the guidance of our multidisciplinary team. 

Our Bermuda doctors ensure your weight loss journey is safe, effective, and sustainable. When you choose PHWC as your partner on this journey, you will benefit from: 

  • Personalized Medical Assessment: Before starting, participants undergo a comprehensive medical examination to assess their health status and identify underlying conditions that may affect their weight loss journey.
  • Customized Nutrition and Exercise Plans: Based on medical assessments, a nutritionist or dietitian will design a diet plan that addresses specific health issues, such as high blood pressure, diabetes, or heart disease, while still promoting weight loss. Our doctors and fitness coaches will suggest the appropriate exercise regimen that fits your fitness level.
  • Regular Monitoring: Participants receive regular monitoring of their health indicators, such as blood pressure, cholesterol, and blood sugar levels, to ensure that their weight loss progresses safely.
  • Professional Support: Ongoing support from a team of health professionals, including doctors, nurses, and counselors, helps address the physical and mental aspects of weight loss.

If you need more information about our weight loss plans and other Bermuda healthcare services, contact us at 441-292-5111 or book an appointment online.

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