Controlling your weight improves not only your appearance and sense of well-being, but can also reduce health risks. A loss of even a few pounds can help lower blood pressure and cholesterol levels, for example.
Psychologists are experts in helping people make behavioral changes to help manage their weight. They may work independently or as part of a health care team.
Plan Your Meals
Meal planning can be a great way to save time and money while eating healthier. This process can also help you stick to a diet that’s rich in fruits, vegetables, whole grains, protein foods, and dairy or fortified soy products.
Before starting meal planning, it’s important to assess dietary needs and preferences. This will help you plan meals that are both nutritious and delicious. It’s also important to consider any dietary restrictions or allergies that may be involved.
When creating your meal plans, try to incorporate foods you already have on hand. This will reduce the amount of waste you create. It’s a good idea to go through your fridge and pantry to find items that can be used for multiple meals, and to write a list of the food items you need at the grocery store. You can use a note-taking app on your phone or computer, a notebook, or pen and paper to make the list.
Eat Healthy Snacks
Snacking doesn’t have to derail your weight-loss plan if you make smart choices. Healthy snacks provide essential nutrients, improve energy levels and help keep you full between meals.
Choose whole foods that are low in calories and fat. Avoid processed options like chips, cookies and candy.
Eat snacks that provide a balance of protein, fat and carbohydrates to keep you satisfied. For example, a handful of nuts (protein), slices of deli turkey or grilled chicken breast (fat) and bananas with peanut butter (carbohydrates) makes a balanced snack.
Be sure to keep healthy choices, like fruits and vegetables, readily available so you can eat them when hunger strikes. Try prepping produce ahead of time and storing them in convenient, easy-to-grab containers. Try combinations like yogurt with berries or carrots with hummus for a quick and satisfying snack. Be sure to drink plenty of water. Oftentimes thirst is mistaken for hunger and drinking water can keep you from overeating.
Stay Active
Staying active is a key part of any weight control plan. It can help you have more energy and focus better at work or school, feel healthier and stronger and be able to keep up with your family. It can also help you reach and maintain a healthy weight, which can reduce the risk of chronic health problems like heart disease and diabetes.
Find activities you enjoy, whether it’s walking, jogging, swimming, dancing, biking or playing sports. If possible, exercise with friends or family to make it more fun and social. Rewarding yourself for being more active can also motivate you to stick with your goals.
Counting steps with a pedometer or using an app on your phone can be a great way to remind yourself to move more. If you go for a walk, try to make it brisk and speed up your pace so that you are getting at least 10,000 steps per day.