Controlling your weight can reduce the risk of health problems. But it can be a challenge.
Overweight and obesity can run in families. Some people are naturally more active than others.
Some people with unfettered access to food become progressively fatter, while others, such as passerine birds, maintain stable body weights. Getting to and staying at a healthy weight requires change in eating habits.
Sleep
A good night’s sleep can help you control your appetite and maintain a healthy weight. Research has shown that sleep affects the production of appetite-regulating hormones such as ghrelin (the “hunger” hormone) and leptin (the “satiety” hormone). Lack of sleep is associated with changes in these hormones, which can lead to an imbalance between energy intake and energy expenditure, setting you up for weight gain.
In a study that followed participants over time, people who got more than eight hours of sleep lost more fat and gained less weight than those who got six or seven hours. The extra sleep rebalanced the hormones that control hunger, energy regulation and long-term health.
Sleep is important for everyone, but especially for shift workers and those who work in the service industry, such as nurses, fire fighters, emergency personnel, whose schedules often include night shifts. Getting more than the recommended amount of sleep can improve your memory, and it may even prevent you from gaining too much weight.
Stress Management
Stress is a natural reaction to change or challenge, but when it’s chronic, it can lead to a variety of health problems. Stress management techniques can help, and there are many options available. Some examples include meditation, yoga, tai chi and breathing exercises. These techniques can activate the “rest and digest” system of the body to balance out the fight-or-flight response.
Emotional eating, or turning to food for comfort, is another common stress-related behavior. Over time, this can lead to weight gain. High stress levels can also zap energy, making it harder to stick with exercise routines.
Recognizing the signs of stress is the first step to managing it. Look for physical signs like tense muscles, headaches or upset stomach. Also pay attention to emotional signs, like feeling overwhelmed or irritable. Seek professional help if you’re struggling to manage stress on your own. A therapist can teach you healthy coping skills, and nutritionists can offer guidance on healthier eating habits.