In recent decades, the trend of everything becoming bigger is evident in many aspects of life, from housing and electronics to serving sizes and waistlines. Alarmingly, statistics from 2024 reveal that 43 percent of Americans are classified as obese, a stark contrast to just 13 percent in the 1960s. Health experts attribute this dramatic rise to an increased consumption of ultra-processed foods and meals high in calories. This alarming trend can lead to numerous health issues, including heart disease, diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea, and certain cancers.
California-based nutritionist Autumn Bates has shed light on the factors contributing to the current obesity epidemic. In her recent analysis, she outlines four reasons why people were generally slimmer in previous decades, despite lower levels of physical activity and the absence of modern fitness trackers like Apple Watches and FitBits. Bates was inspired to investigate after watching a YouTube short questioning why people were so fit in the 1960s.
She notes, “This is a fair question because in the 60s we had an obesity rate in America of about 13 percent. To put that into perspective, as of 2025, we have an obesity rate that is nearing 43 percent. It’s astonishing, especially considering that people in the 60s weren't particularly known for their healthy food choices.”
One significant contributor to rising obesity rates is the decline in home-cooked, fresh meals. In the past, families regularly consumed meals that included high-quality protein, fruits, vegetables, and dairy. Bates highlights that this balanced diet applied not only to adults but also to children's packed lunches, ensuring a healthier start for younger generations.
Reflecting on the dietary habits of the 1960s, she mentions popular meal options such as roast chicken, meatloaf, beef stew, and steak with potatoes, with little emphasis on fast food. In contrast, today's fast food options often come with serving sizes exceeding 2,000 calories. She recalls her father's fond memories of family dinners, illustrating a time when home-cooked meals were the norm.
Bates emphasizes the health benefits of cooking at home, which include lower sugar intake, increased protein consumption, and a greater variety of vegetables. A study by Johns Hopkins University supports her claims, indicating that individuals who regularly prepare meals at home consume fewer carbohydrates, sugars, and fats.
Another factor contributing to the obesity crisis is the dramatic increase in ultra-processed foods (UPFs). This term encompasses products with lengthy ingredient lists and artificial additives, such as preservatives, colorings, and sweeteners. Examples of UPFs include ready meals, ice cream, and condiments like ketchup, which typically offer minimal nutritional value.
Bates explains, “Ultra-processed foods are significantly more unsatisfying, leading you to consume larger quantities. These foods often contain ingredients that are unrecognizable and cannot be easily replicated at home.” It is estimated that around 70 percent of the average American's diet consists of UPFs, which some studies suggest could lead to an extra 800 calories consumed daily due to their lower satiety levels.
To combat the negative effects of UPFs, Bates recommends swapping unhealthy snacks for more natural options like fruits, vegetables, nuts, and seeds.
Bates also attributes the rise in obesity to a significant decrease in accidental physical activity. Many jobs in the past required more physical effort, and people engaged in less structured exercise routines. She shares anecdotes from her father, who recalls being teased for exercising when it wasn’t the norm, highlighting how different societal expectations were back then compared to today.
With the advent of technology, many individuals now lead more sedentary lifestyles, spending hours in front of screens rather than engaging in physical activities. Bates encourages those in desk jobs to consider using a walking desk and suggests incorporating structured exercise, such as strength training, into their routines three to four times a week.
Finally, Bates points to a lack of sufficient sleep as a significant factor driving the obesity epidemic in America. On average, adults today receive about 7 hours and 10 minutes of sleep per night, a drop from the approximately 8.5 hours reported in the 1960s. Bates explains that reduced sleep is closely linked to increased hunger hormones, which can lead to heightened cravings for sugary foods and larger portion sizes.
She attributes this decline in sleep quality to modern technology, which presents numerous distractions that can interfere with rest. Bates emphasizes the importance of establishing a bedtime routine and setting limits on late-night activities, such as binge-watching shows or scrolling through social media, to combat the detrimental effects of sleep deprivation on health.
As America grapples with a growing obesity epidemic, understanding the shifts in dietary habits, lifestyle, and sleep patterns is crucial. Nutritionist Autumn Bates provides valuable insights into the reasons behind these changes and offers practical solutions for individuals seeking to improve their health. By prioritizing home-cooked meals, reducing the consumption of ultra-processed foods, increasing daily activity, and ensuring adequate sleep, we can work towards a healthier future.
