The key to permanent weight loss is long-lasting lifestyle changes that include healthy eating patterns and regular physical activity. Other factors, like sleep, disease, medications and stress, can also contribute to weight management.
Start by writing down why you want to lose weight. This can help you stay motivated and on track, especially during times of temptation.
Diet
Diet is a way of eating that helps manage health and weight. It also describes food preferences, taboos, and restrictions. [1] It is a part of an overall wellness plan for long-term health and weight management.
Before starting a diet, it’s helpful to understand why you want to lose weight. Writing down these reasons can be a daily reminder of why you’re making this change. You can also track your habits and motivation by keeping a food and beverage journal. [PDF-51KB] You can also track physical activity, sleep, and emotions to learn more about your current lifestyle.
This information is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
Exercise
Exercise has many benefits, including helping people lose weight. This is because exercise burns calories. People who want to lose weight should try to burn more calories than they consume each day.
Those who are trying to lose weight should choose an exercise program that is fun and keeps them motivated. They should also make sure to include some form of aerobic exercise that gets their heart rate up. This can be as simple as walking, jogging, swimming, or taking a class like step aerobics.
In addition to burning calories, exercise can help improve mood and reduce stress levels. It can also help lower blood pressure, decrease cholesterol, and reduce the risk of chronic conditions like heart disease and diabetes. It can even lower the risk of early death. However, it is important to remember that exercise alone won’t be enough to lose weight. It must be combined with a healthy diet and good sleep habits.
Sleep
Often, diet and exercise get all the attention when it comes to weight loss, but a good night’s sleep is just as important. If you are getting adequate amounts of sleep, your body is able to regulate hormones and decrease overall inflammation that promotes obesity.
Research shows that sleeping too little can increase levels of the hunger hormone ghrelin, while decreasing leptin (a hormone that signals satiety). This can cause you to overeat and gain weight.
Lack of sleep can also lead to insulin problems, a condition in which your body doesn’t use glucose properly. This can lead to high blood pressure and heart disease. It can also interfere with your ability to think clearly and cause you to have tremors or hallucinations. In addition, it can make it hard to stick with a healthy eating plan, because you are more likely to crave junk food when you’re tired. Sleep is also important for maintaining optimal metabolism and immune system function.
Stress management
Stress has a major impact on your body, and not just in a bad way. Many people eat more when they are stressed (often junk or comfort food), have trouble sleeping, and tend to exercise less, all of which can contribute to weight gain.
In addition, being under chronic stress increases cortisol levels, which can make you crave foods that are high in sugar and fat. Cortisol also affects your metabolism, making it harder to burn calories and lose weight.
There are a few ways to reduce stress and help you maintain your healthy habits, such as a regular exercise routine, meditation, and self-care practices like journaling. But it’s important to find a stress management strategy that works for you. If your current coping mechanisms aren’t helping, it may be time to consider seeking professional help. Talk to your GP or explore local mental health resources to find what’s right for you. They can also advise you about if there are any government community programs that could be of benefit.
