People who practice self-control tend to have lower calorie intakes and gain less weight over time. They may also eat healthier foods, like low-calorie vegetables, and avoid unhealthy behaviors, such as fad dieting and overeating.
Psychologists work with people to make behavioral changes that help them control their weight. They can do this in their own private practices or as part of a medical team.
Portion control
Portion control is a practical way of eating that can help individuals maintain a moderate weight and prevent obesity. It involves consuming the right amount of food for every meal to meet individual nutritional needs. It also promotes healthy eating habits and reduces the risk of chronic diseases. Some strategies for practicing portion control include using smaller plates and bowls, measuring portions, practising mindful eating, planning and prepping meals in advance, and reading food labels.
It can be difficult to identify proper portions, especially since restaurant serving sizes have increased over the past two decades. One way to manage portion size is to eat directly off of a plate or bowl rather than out of a container, which can skew the perception of how much food is being eaten. Moreover, it is important to read food labels and measure portions to ensure that an individual is eating the correct amount of food for their age, gender, height, and activity level.
Stress management
Stress management techniques are an essential part of maintaining healthy weight and preventing unhealthy eating patterns. These include identifying and avoiding situations that cause stress, as well as practicing meditation, yoga, breathing exercises, and other relaxation strategies. Practicing these methods can help people manage the stress that can lead to binge eating, comfort eating, and a lack of sleep.
Stress causes the body to produce hormones that affect appetite and metabolism. Some individuals who experience chronic stress may have an amplified response to these hormones, leading to weight gain.
Stress can also interfere with the ability to engage in healthy behaviors that promote weight loss, such as keeping a food journal or engaging in regular physical activity. This can make it challenging to lose weight, even when stress levels are low. Research suggests that reducing stress may improve the ability to maintain these positive weight-management behaviors, but it’s important to remember that other factors play a significant role as well.