A poor diet and lack of physical activity are the triggers of overweight; however, Mayo Clinic specialists say that stress and inadequate sleep are factors that promote obesity and overweight.
In an interview Matthew M. Clark, professor of psychology in the Department of Psychiatry and Psychology at Mayo Clinic in Rochester, notes that one study showed that exercise, a nutritious diet and adequate sleep (seven hours of sleep) help lose weight and manage stress.
According to information from Mayo Clinic, people who make common diets tend to gain weight over time, due to the cycle of loss-weight gain:
- I desire to change
- Unrealistic expectations
- Initial weight loss
- Fluctuating weight-plateau
- Relapse-increased intake
- Weight gain
- Reduction confidence
- Discontinued efforts or start the cycle again
However, the clinical psychologist certificate details with the next 10 behavioral strategies can achieve the goal of losing weight and maintaining a healthy weight.
- Evaluate your mood and your health
- Choose your nutritional plan (diet)
- Make exercise fun
- Create a support system
- Use stress reduction strategies
- Have a positive image of your body
- Set realistic goals
- Use positive thoughts, and trust yourself
- Implemented an incentive plan
- Develop relapse prevention techniques
Another tip to lose weight is to identify clearly if you have any mood disorder such as depression, anxiety, panic, psychotic, bipolar, schizophrenia or substance abuse, so you take a treatment to help you control it.
People who are most successful in weight control are those who exercise regularly, solve problems, provide social support and have healthy dietary changes.