Eating a diet that includes vegetables, fruits and whole grains. Avoiding foods high in sugar and salt.
Keeping tempting snacks out of sight and eating only at scheduled meal times. If hunger occurs between meals, drink water or another low-calorie beverage. Eat more foods that contain healthy fats, such as olive oil, avocados and nuts.
Obesity
Obesity occurs when you take in more calories from food and drinks than your body uses for daily activities and exercise. The excess calories are stored as fat.
People with obesity often have poor eating habits. They eat more when they’re bored, stressed or depressed and have trouble making healthy choices. They may also have problems getting enough sleep and may not feel like exercising.
Many things can contribute to obesity, including unhealthy diets, lack of physical activity, certain health conditions and medications. Your environment can also affect your weight, such as having few places that sell healthy foods or having to walk far to get somewhere. These factors are called social determinants of health. They can include your income, education and neighborhood. They can also include the availability of grocery stores, parks and safe sidewalks.
Psychologists
Psychologists work with athletes, business executives and educators to help people reduce stress, as well as with physicians, lawyers, police and emergency workers to help survivors of disasters. They also counsel people dealing with grief and loss.
A therapist can teach you to recognize emotional cues that trigger overeating or emotional eating and help you learn how to cope with them in healthy ways. They can also encourage you to practice mindful eating, which means paying attention to your food while you eat.
A psychologist can also help you identify and change unhealthy beliefs about weight loss that may keep you stuck, like the idea that you need to clean your plate or feel guilty when you eat. They can also encourage you to develop a supportive network of family and friends.
Nutritionists
Nutritionists are food and diet experts who can help you create eating plans based on your goals, health conditions and lifestyle. They may also provide meal and recipe ideas, help with food preparation, and offer tips to build healthy habits.
Some nutritionists have advanced credentials like CNS (Certified Nutrition Specialist) and may have state licensure. They can prescribe nutritional therapy, which is specific care for a condition like diabetes or other chronic illnesses.
When selecting a nutritionist, look for someone with a good track record and positive reviews. Ask for a consultation before hiring them, and consider whether their services are covered by your insurance. Also, check that they accept your preferred payment methods. They should also be transparent about their fees, including those that may be incurred through telehealth visits.
Exercise Physiologists
Exercise physiologists work with physicians and physical therapists to design and deliver exercise-based interventions as part of a holistic treatment plan for health conditions. They also provide individualized support and education to clients and patients.
They use the principles of “exercise as medicine” to develop specialized exercise programs for specific health concerns, such as managing diabetes or enhancing bone density. They prescribe the type, intensity, and frequency of exercises to achieve desired results.
A bachelor’s degree is a minimum requirement to become an exercise physiologist, but advanced degrees lead to more specialized roles and higher salaries. Many exercise physiologists pursue additional certifications to expand their career options and build a strong network of peers.
University of Michigan Health
UM Health-West offers a physician-monitored weight management program to help you achieve healthy, sustainable and lasting weight loss. The team brings together experts from several specialties — including nutrition, exercise physiology and personal training, mental health, gastroenterology, endocrinology, and bariatric surgery — to develop programs that meet your individual needs.
U-M Health System is a world-class academic medical center, consistently ranked among the best in the nation. Its hospitals and health care centers on the main campus and throughout southeastern Michigan have earned five-star ratings from the Centers for Medicare and Medicaid Services for quality, safety and efficiency.
UM is committed to contributing to a better understanding of obesity and its treatment through research. Many of our programs offer opportunities for participation in research.