Controlling your weight is a lifelong process. Getting to a healthy weight is about eating well and making healthy choices.
Restricting foods is counterproductive and leads to binging. Eating nutrient-rich foods, such as fruits and vegetables, is essential. And limiting empty calories like sugary soda and cookies. Managing stress can also help.
Exercise
Exercise is any healthful movement that raises your heart rate and uses more muscles than you typically use while sitting, sleeping or performing daily chores. Regular exercise can help you control your weight by using excess calories that would otherwise be stored as fat, and it also promotes good health, prevents diseases, improves strength and endurance, helps to manage stress and aids in longevity. For best results, exercise should be a regular part of your daily routine.
Stress Management
Stress is part of life, but too much can lead to weight gain. A healthy diet, regular physical exercise and good sleep habits can help reduce stress levels.
Chronically high levels of stress can cause the body to store fat in the abdomen as a protective mechanism. This “toxic” belly fat can increase your risk of heart disease and other health conditions.
Studies have shown that practicing relaxation techniques can improve your mood and promote a healthier lifestyle. Meditation and yoga are common stress-reducing activities, but find what works for you and incorporate it into your daily routine.
A small randomized clinical trial showed that overweight and obese patients who received a stress management program had greater weight loss than age and BMI-matched control patients who followed standard lifestyle instructions. The stress management group also had lower levels of perceived stress and depression, a better internal and external health locus of control (HLC) and improved eating patterns.