Sit down to eat, and avoid distractions (like work or the TV). Eating slowly allows your brain to recognize signals that you’re full.
Limit foods with added sugar. This includes desserts and jellies, as well as sodas. Choose healthier fats (like olive, vegetable and rapeseed oils) and low-fat dairy products.
Obesity can increase the risk of other health issues and diseases
Overweight people have a higher risk of developing diseases and health issues than those who are at a healthy weight. This can be caused by a number of things, including consuming excessive amounts of calories from ultra-processed foods, high-sugar drinks and oversized portions. Lack of regular exercise also can contribute to excess weight.
Other risk factors include having family members with obesity, certain medications and genetics. Stress can cause some people to seek out more high-calorie food. And, the make-up of a person’s gut bacteria can also influence their ability to lose weight.
Obesity can increase your risk for heart disease, high blood pressure, type 2 diabetes, gallstones, gout and sleep apnea. It can also raise your risk for certain cancers, including esophageal, pancreatic and colorectal. And it can put strain on your joints and contribute to osteoarthritis. It also can cause gastrointestinal problems, like GERD, and respiratory issues, like asthma. It can lead to a decrease in overall quality of life and a lower life expectancy.
University of Michigan Health offers a variety of programs to support individuals on their weight control journey
Whether you’re struggling with obesity or have other health issues that are related to your weight, University of Michigan Health offers a variety of programs that can help you control your weight. These programs can vary in the methods they use, but they all have the same goal of improving your health.
The programs offered by the University of Michigan Health include medical nutrition therapy (diet), physical activity, behavioral modification, mental health services and medication use. Each program is designed to support you on your weight control journey.
For example, UM Health-Sparrow has a physician-monitored weight loss program that includes an initial consultation and specialized assessment with a primary care physician who is trained in obesity medicine. The program also provides weekly group sessions and education on behavior, social support and nutrition. In addition, many clinics offer screening for complicated health conditions that can be caused or aggravated by being overweight. These conditions can include heart disease, diabetes and arthritis.