How Psychologists Help You Control Weight

Psychologists work with clients on a wide range of behavioral and lifestyle issues that assist with weight control. This may include identifying and managing stress, eating more nutrient-rich foods, and exercising regularly.

Observational and experimental human data suggest that biological body weight control systems are overwhelmed by the modern obesity-promoting environment. This has led to the hypothesis that various’settling points’ of body weight exist and are defended.

Reduce your intake of sugary foods

A high intake of sugar increases your risk of obesity and many health conditions, including heart disease and diabetes. Reducing your intake of added sugar is a great way to improve your overall health and reduce these risks. However, it is not necessary to completely cut sugar out of your diet. Instead, focus on reducing your sugar intake gradually. This can help you stick to a lower-sugar diet in the long term. Start by eliminating sugary drinks like soda and fruit juice. You can also try replacing these with water or a low-sugar coffee alternative.

While sugar is naturally found in some foods, most Americans consume far too much. This excess consumption contributes to obesity, a variety of chronic diseases, and even tooth decay. The recommended limit for sugar is less than 10 grams (6 teaspoons) per day for women and men assigned female at birth (AFAB) and children over 2.

Get enough sleep

Sleep is essential to health and optimal sleep habits can support weight management. Getting sufficient sleep promotes a healthy appetite and supports your body’s ability to process glucose and insulin. Sleep deprivation can also increase hunger and decrease self-control, according to research. Specifically, poor sleep may dull activity in the frontal lobe of the brain, which oversees decision-making and impulse control. It can also upset the delicate balance of satiety-related signaling hormones (like leptin, ghrelin and orexins), which affect food selection and energy metabolism and contribute to fat storage. Research suggests that optimizing sleep schedules, establishing a regular bedtime and avoiding foods high in calories and sugars before sleeping can help you get enough quality sleep to maintain a healthy weight.

If you need help managing your weight, a registered nurse in our Weight Management Services can help.

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