Controlling weight is a balancing act of what is consumed (energy in) and what is expended in the form of physical activity and movement. It is a lifestyle that can include many different methods of diet and exercise.
Psychologists can help with this balancing act, either in private practice or as part of an integrated health care team.
Eat a Balanced Diet
A balanced diet provides the nutrients and calories your body needs. It doesn’t mean eating a double cheeseburger and fries with a mountain of blueberries, but rather consuming food from each group of the USDA MyPlate guidelines: fruits, vegetables, grains, protein and dairy.
It’s important to remember that a balanced diet is different for everyone. Current dietary recommendations are based on science, but they will vary from person to person depending on sex, age, activity level and other dietary restrictions or preferences.
For example, some people might need to focus more on eating fruits and vegetables or consume more grains or protein than others. The best way to determine a nutritionally balanced diet is to consult a nutritionist or dietician. They can help you develop an eating plan that is specific to your needs and goals. They can also provide a variety of healthy recipes and recommend appropriate portion sizes. A well-balanced diet can prevent disease, support a healthy weight and improve mood.
Manage Stress
Stress disrupts the body’s internal functioning and can affect your appetite. When you’re stressed, your brain goes into “fight or flight” mode and releases hormones like adrenaline and cortisol, which affect your heart rate, blood sugar and immune system. These hormones can cause you to feel hungry, and the satiation hormone leptin tends to decrease. Stress also interferes with the digestive process, making it harder to eat and absorb nutrients. You may find yourself reaching for comfort foods that are high in fat and sugar to satisfy your cravings, such as fried foods, sweet desserts and mac and cheese.
Studies have linked stress and obesity from cognitive, behavioral and physiological perspectives. In one study, participants who practiced stress management techniques lost more weight than those in the control group who only received standard dietary and exercise instructions. The researchers suggested that stress-management strategies could be used as an adjunct to traditional methods of treating obesity, including diet changes and drugs or bariatric surgery.