How to Control Weight

control weight

Controlling weight is an important part of leading a healthy lifestyle. The best way to do this is by watching your caloric intake and making sure that you are getting enough nutrients.

Psychologists work with individuals to make behavioral and lifestyle changes to assist with weight management. They may do this independently in their private practice or as part of a health care team.

Eat a Healthy Diet

The foods you eat can make a huge difference in how you look and feel. There is a lot of conflicting diet advice, but overall a healthy eating pattern is associated with lower weight, better mood and greater energy. Eating a variety of healthy foods, including vegetables, whole grains, lean meats and low-fat dairy can help control your calories and kilojoules. Avoid “empty calories” foods and drinks such as regular soda, chips and candy. These foods provide little in the way of healthful nutrients and are high in fat, sugar and calories. Instead, choose whole grains, fresh fruit and nuts.

Avoid High-Calorie Foods

The food that people eat has direct impact on their weight. Certain foods help them lose weight, while some make them gain weight. It is important to eat healthy calorie-dense foods in small portions when one is trying to lose weight.

On the other hand, high-calorie foods can also be nutritious when eaten in small quantities. A person recovering from illness, for example, may need to eat high-calorie foods to re-energise themselves. Also, an athlete or a person who trains regularly for a specific performance goal might need to include such foods in their meal plans.

However, it is essential to avoid high-calorie foods that are not nutritious in order to maintain a healthy body weight. Eating high-calorie foods with low nutritional value, often referred to as “empty calories” will lead to obesity, which is associated with various health problems such as heart disease, stroke, diabetes and joint problems. It also increases the risk of many common cancers.

Avoid Stress

Stress is a common trigger for overeating and a lack of exercise. During times of stress, people tend to eat more comfort foods that are usually high in sugar, fat and salt, which can cause weight gain and lead to the development of several health conditions like heart disease and diabetes. Practicing some simple stress reduction techniques can help normalize hormonal function and decrease the urge to overeat calorie-dense, highly palatable foods. Ask your doctor to create a stress management plan for you that best suits your lifestyle and needs. They can also recommend a therapist to help you cope with your stressors in a healthy way.

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