Controlling weight is difficult, and many people struggle to find ways to make lasting changes. However, there are several methods that can help individuals achieve their goals.
Eat smaller meals throughout the day and limit the amount of calories from added sugars. Fill your plate with vegetables, fruits, whole grains, low-fat dairy, and lean protein.
Portion control
Portion control is a crucial part of a healthy diet. It helps control calorie intake and promotes weight loss. It can also help prevent overeating and improve blood sugar control. In addition, it helps to supply the body with all essential nutrients. It doesn’t involve giving up foods or skipping meals, but rather eating in moderation and practicing balance.
Research shows that increasing portion sizes leads to higher calorie intake and obesity. However, the good news is that you can control your portion size by measuring your food and using smaller plates. In addition, you can practice mindful eating and read nutrition labels.
To get a better understanding of portion sizes, consider using visual cues, such as a protein source should be the size of your palm, veggies the size of your fist, carbs the size of your cupped hand, and fats the size of your thumb. This can be a helpful tool to help clients manage their calorie consumption.
Dietary counseling
Dietary counseling is a process of helping individuals adopt and maintain healthy eating habits. This type of counseling is conducted by a trained health professional with a background in dietetics. Nutritional counseling can help people meet their weight and overall health goals faster than if they try to change their diets alone.
During the first session, the nutritional counselor will ask you to keep a food diary for several days or weeks. This will enable them to identify what types of foods you eat and how much of them you consume. In addition, nutritional counseling will also help you understand how different foods affect your body and mood.
Several studies found that core counseling strategies contribute to effective dietary counseling (DC). In particular, connecting to client motivation, tailoring the modality of DC, providing recurring feedback and using integrated dietetic support tools improve outcomes. Further, empathetic responses from dietitians and including clients’ preferences, wishes, and expectations during decision-making enhance satisfaction and effectiveness of DC.
Psychologists
Psychologists study mental states, perceptual, cognitive and emotional processes and behavior. They use scientific methods and statistical analysis to assess human behavior and interaction with the environment. They may work as researchers, teachers or clinicians. Psychologists who conduct psychological assessments may work with a variety of populations, including children, adults and families.
A psychologist’s job can include helping people develop healthier habits and behaviors to assist with weight control. Psychologists may also help patients address underlying issues that interfere with healthy eating and weight management. They can teach patients to identify and cope with stress, anxiety or depression.
Studies have shown that incorporating psychology into multidisciplinary obesity teams improves patient outcomes. However, current guidelines do not specify the role of psychology in these team members. Psychologists can help individuals overcome obstacles to successful weight loss by teaching self-monitoring behaviors, changing old beliefs and developing new coping skills. They can also help patients change their home and work environments to support healthy living goals.