We are a few days away from the season of toasts, inns, feasts and other celebrations which are accompanied by a lot of calories. Therefore, the American Psychological Association gives us seven tips that can help us take some actions against weight gain, hence obesity:
Think about what you eat and why. Keep track of your eating habits and write down everything you eat, the time of the day and the amount of food you consume
Also, records the thoughts which were going through your mind at the time. Were you sad or upset about anything?
Reduce the portions when you eat the same foods. Besides making less deprivation diet, you’ll soon be satisfied with smaller portions. This will also give a platform to further reduce your appetite.
Note that although treating obesity helps reduce feelings of depression, weight loss is never successful if you continue to be overwhelmed by stress and other negative feelings. You may have to work to resolve these issues before starting a weight loss program.
Losing weight is always easier when you have support from friends and family. Try to involve your whole family to eat a healthier diet. Some hospitals and schools also sponsor support groups for people who offer each other encouragement and valuable support. Research shows that those who participate in groups lose more weight than alone.
Use the “buddy system “. Ask a friend or family member who is “on duty” to provide moral support when you’re tempted to walk away from your new lifestyle. Just make sure not to compete with this person to lose weight.
Do not obsess over the days when you lose discipline and cannot stop eating more. Often this is a problem for women who tend to be very hard on themselves. Pay attention to the type of thoughts or feelings that led you to eat that particular day. Can you cope differently than overeating? A psychologist can help you formulate a plan of action to control these uncomfortable feelings.
Depression and obesity
Depression can cause and result from stress, which, in turn, can cause a change in eating habits and activities. According to the experts of this organization, many people with problems to recover from sudden or emotionally stressful events (such as loss of a close friend or a family member, relationship difficulties, losing your job or facing a medical problem seriously) start, unwittingly ingesting too many wrong foods or abandon the exercise. Before long, it becomes a habit that is difficult to change.
A study of the same American Psychological Association states that obesity is accompanied often with depression and can lead and influence the other. The risk for women to have an index of unhealthy body mass is slightly greater than that of men, we are much more vulnerable to obesity – depression cycle.
In one study, obesity in women increased by 37 % due to depression. There is also a significant relationship between women with a high body mass index and more frequent thoughts of suicide.
What to do
According to experts of the American Psychological Association, resolving problems of obesity and weight management requires adopting new habits that promoting a healthy lifestyle. It is not about trying to make radical changes in your diet or activity patterns.
It is important to consider a team approach involving multiple health professionals to avoid overlooking attitudes and emotional problems that may have caused obesity, say these experts.