Controlling the amount of food you eat is a constant balancing act. You need enough energy to fuel your body’s basic functions and allow for physical activity.
At one extreme, some people worry about their weight and regulate their energy balance effortlessly; at the other extreme, many people use unhealthy means to control their weight.
Eating Habits
Eating habits can have a significant impact on your weight. Healthy eating habits include eating only when hungry, not as a distraction or to feel good, and stopping when you’re full. Unhealthy eating habits include skipping meals, impulsive buying at the grocery store, and eating when bored, tired or stressed. Try keeping a food journal for a few days to get a better understanding of your eating habits and how they affect you.
Reduce the temptation to eat unhealthy snacks by keeping them out of sight, such as in the cupboard or the refrigerator. Use smaller plates and bowls, which can help you eat smaller portions. Also, when possible, eat with others or at the table. It is harder to eat mindlessly with others present. Avoid eating out of packages and while standing. This type of mindless eating is a common cause of overeating. It is also important to eat regular, balanced meals at the table.
Sleep
Researchers have found that getting more sleep can help you control your appetite. When you get more sleep, the body produces the hormones ghrelin and leptin, which are key players in appetite regulation. The more leptin you have, the more full you feel after eating. Insufficient sleep has been associated with alterations in this neuroendocrine appetite control mechanism, resulting in an increase in ghrelin and a decrease in leptin — setting people up to eat more and gain weight. Sleep deprivation also makes people less active, which can contribute to an increased intake of calories. Researchers have reported that sleeping more can lead to significant weight loss over time.
Stress
Stress affects your body in numerous ways, from tight muscles and headaches to depression and poor health habits. Chronic stress is associated with an increased risk of atherosclerosis, peptic ulcer, osteoporosis, and obesity.3 The way many people cope with stress is through unhealthy behaviors like smoking and overeating, which are both bad for your physical health and can cause weight gain. Stress eating typically involves the consumption of high-calorie, palatable foods, such as fast food and chocolate. It may also be a result of over-exposure to the stress hormone cortisol, which increases appetite and may have the effect of making you feel full.4
It’s important to recognize the difference between good and bad stress, known as eustress and distress. Good stress can be motivating and help you achieve your goals.