A healthy weight reduces your risk of heart disease, high blood pressure, stroke, diabetes and many other health problems.
Research shows that the foods and eating patterns that help prevent chronic disease also improve weight control. For example, people who eat more whole grains and fruits and vegetables often gain less weight.
Physical activity helps you control weight by balancing the amount of energy you use (the calories you consume) with the energy your body uses from its own stores of fat. It also helps you feel better, function better and sleep better.
It improves the quality of life and reduces the risk of noncommunicable diseases such as heart disease, diabetes and some cancers. It also increases self-esteem and reduces stress and anxiety.
There is a need for a more inclusive, holistic definition of physical activity that can be used to promote its importance and benefits in public health. It should acknowledge the interplay between external factors and internal perspectives, sensibilities and motivations, and provide a space to explore novel ideas about the place and meaning of physical activity for people and communities.
In addition, it can be an important guiding tool for research studies and for policy and educational work on physical activity. Ultimately, it can help society understand and appreciate the importance of physical activity for health promotion and for human rights.
A healthy eating plan can help you control your weight and reduce your risk of chronic (long-term) health problems. It also can give you energy and promote your mental well-being.
Eating a healthy diet means eating a variety of foods from each of the five major food groups every day, in the recommended amounts. It also means choosing the right foods at the right time.
Choose whole-grain breads and cereals, fruits, vegetables, low-fat dairy products, and unsalted nuts and seeds. Limit your intake of saturated fat, which comes from fatty meats and poultry, whole milk, butter, and many sweets and snack foods.
The ability to control your impulses is crucial for controlling weight. It can help you set healthy diet and exercise goals, resist cravings, avoid temptations, delay gratification, and maintain a consistent eating plan.
Self-control can also help you connect to your values and better communicate your needs. This can increase your motivation and make it easier to stick to a routine.
Moreover, it can prevent you from feeling alienated from yourself. For example, if you have trouble exerting self-control, it may be because you rely too much on feelings instead of reason.
Research has shown that people with high trait self-control are more successful in achieving their weight loss goals. They consume fewer calories and eat less fat than those with low trait self-control.
Weight management involves a long-term commitment to healthful eating and regular exercise. It can be an effective way to reduce your risk of developing health problems and improve the quality of your life.
A healthy weight can prevent a variety of chronic diseases, including type 2 diabetes, heart disease and certain cancers. It also helps prevent joint pain, gallbladder issues and sleep apnea.
Many people find it difficult to lose weight without help. Psychologists are experts in helping patients control their weight and develop healthy eating habits.
They may work independently in a private practice or in conjunction with other health care providers, such as physicians and dietitians. They also can offer support groups for overweight and obese individuals, which are helpful in reducing the feelings of shame and guilt that accompany obesity or an eating disorder.
A reputable weight management service will encourage you to lose weight slowly and safely, and teach you how to keep it off for the long term. This includes a combination of reasonable diet changes, a maintainable exercise routine and kilojoule-controlled meals.