Weight control is a constant balancing act. The goal is to consume only as many calories as you burn.
Eating a diet low in fat, salt and sugar is important. Limiting foods and drinks high in calories is also good.
Try to eat more fruits, vegetables and whole grains. Choose healthy fats, such as those found in olive oil, avocados and nuts.
Stress Management
Stress is a normal part of life but chronically elevated levels can lead to health problems like weight gain and fatigue. To combat this, it’s important to focus on relaxation techniques that activate the body’s rest and digest system to counterbalance its fight or flight response. Regular exercise, mindful meditation and consuming whole, nutrient-dense foods help to keep your body resilient and equipped to handle the stress of daily living.
In a study (Christaki et al, 2013) that applied stress management relaxation techniques for eight weeks to overweight and obese adults, it was found that the use of these strategies resulted in weight loss and a reduction in perceived stress levels. In turn, a lower stress level is likely to improve compliance with the adoption of healthy diet patterns.
Sleep
Insufficient sleep is a significant problem that affects one-third of US adults, and it contributes to obesity, diabetes and heart disease. It also reduces energy levels, making it hard to get enough exercise. This vicious cycle sets people up for chronic health problems that can be difficult to treat once they occur.
Many experts believe that a lack of sleep leads to weight gain because it affects appetite-regulating hormones. These hormones are secreted by neurons and control the production of ghrelin, which promotes hunger, and leptin, which contributes to feeling full. Studies have shown that insufficient sleep increases the production of ghrelin and decreases the production of leptin, setting you up to eat more and gain weight. By sleeping more, you can change these hormones and get back to a healthy balance.