Maintaining a healthy weight decreases the risk of health problems such as heart disease, high blood pressure, diabetes and certain cancers. Some medicines and some chronic health conditions can lead to weight gain.
Keep tempting foods out of sight, and avoid nibbling on food between meals. Try to eat a variety of low-fat snacks, or drink water and other non-calorie beverages.
Self-Control
Self-control refers to your ability to resist temptation and manage your impulses. While many people believe that more willpower is the key to overcoming food cravings and other unhealthy habits, a more comprehensive approach involves building self-discipline through behavioural strategies like setting realistic goals and establishing supportive environments.
Studies investigating the relationship between trait self-control and diet, exercise and weight loss have found that higher levels of self-control are associated with better adherence to healthy eating and physical activity patterns. However, a recent study showed that baseline differences in self-control were not predictive of diet, exercise or weight loss outcomes during a 12-week weight loss program.
One possible explanation for these findings is that individuals high in self-control have a more difficult time dealing with stress, and this could contribute to the weakened connection between trait self-control and diet and exercise patterns during treatment. This may explain why, despite initial success in the short term, some individuals struggle with sustained weight maintenance.
Emotional Eating
Emotional eating is a type of compensatory eating behavior that involves an attempt to control emotions and stress through the consumption of food. Unlike specific eating disorders, emotional eating is not associated with an inability to regulate appetite or a failure to keep track of food intake. However, emotional eaters often have difficulty distinguishing between physical hunger and emotional cravings.
Cravings for specific comfort foods high in sugar and fat emerge as a response to negative emotions. These foods provide temporary relief by causing feelings of pleasure or numbness, but they do not address the underlying cause of the emotional distress. Consequently, individuals experience feelings of guilt and shame after engaging in this type of eating behavior.
Participants in a recent study reported concerns about the health effects of emotional eating regardless of weight. They also cited concerns that engaging in this behavior may reduce their ability to use other coping mechanisms and lead them to turn to drugs or alcohol for comfort and emotion regulation.
Psychologists
Psychologists are scientists who research behavior and mental health issues. They work in a variety of settings and fields, including research, academic institutions, counseling centers and government agencies.
Unlike psychiatrists, who are medical doctors, psychologists do not prescribe medication. However, they can help you make behavioral changes that assist in weight loss.
When you meet with a psychologist, they will want to learn more about your habits and beliefs that sabotage your attempts to lose weight. They may ask you to keep a log of what you eat, when and where. They will also discuss with you the pros and cons of modifying your lifestyle habits to support your health goals.
Many psychologists focus on a single health behavior at a time, such as “mindful” eating, which requires you to pay attention to the food you are eating. They will teach you techniques to heighten your awareness of hunger and the enjoyment you receive from eating.