Ways to Keep a Healthy Weight Without Dieting
| 3 min read
A growing problem
What is a healthy weight?
- Deal with emotional stress: Stress eating is no joke, according to Harvard Medical School. Those who battle chronic stress and anxiety may release more cortisol, a hormone that can increase appetite and even spark cravings for foods high in sugar and fat, leading to weight gain. Recognizing stress and finding non-food ways to deal with it – like exercise or meditation – can get to the root of the problem and take food out of the equation.
- Get enough sleep: Research has shown that not getting enough sleep could affect metabolism and alter hunger hormones, leading to weight gain. Not everyone needs the same amount of sleep but getting enough to feel well-rested is important. Most adults need about seven hours of sleep each night, according to the CDC, but only about one-third of Americans are hitting that mark.
- Exercise: Integrate cardio and weightlifting workouts into a regular rotation. Make time to move throughout the day as well – even if it’s parking farther away or taking the stairs. Think of it as a form of self-care, and as something with more multifaceted benefits than dieting. Exercise not only helps to burn calories, but the muscles built during activity help burn even more energy when at rest, making it easier to prevent weight regain. Before starting any new exercise regimen, individuals should consult their primary care provider.
- Keep a health journal: A diary can be helpful in keeping a healthy weight. It can be a record of healthy actions along with self-reflection about what is and isn’t working. Some things to track include:
- Daily exercise and activities
- Fruits and vegetables
- Water intake
- Non-scale victories