Control your weight

Overeating can occur for a variety of reasons from stress to lack of sleep. Being overweight takes a toll on your health. Learn about some common pitfalls and how to avoid them.

Food as comfort

Foods really do comfort people. The command center in the brain controls how much you need to eat by getting messages from the stomach when it is full. However, the brain’s pleasure/reward center can override the command center – and make you eat more.

Processed foods are high in fat, sugar and/or salt and give you a brief feeling of comfort that doesn’t last long – so you keep eating. The brain reacts very much like it does to alcohol, tobacco or drugs by triggering a craving.

 

What foods drive the pleasure/reward center?

  • Cookies
  • Cakes
  • Chocolate
  • Pies
  • Snack cakes
  • Chips
  • Sugar-sweetened beverages like tea, soda, sports drinks, energy beverages, fruit drinks
  • Ice cream and similar products
  • Candy

These foods account for about 35% of all calories consumed.

Fight back against food cravings
  • Be mindful. Stop eating when you are almost full.
  • When angry, sad, lonely, stressed, tired or hurt, resist the urge to eat to make yourself feel better.

Get enough sleep

Lack of sleep is related to overeating and weight gain. When you don’t get enough sleep, the hormones that stimulate appetite increase, while the hormones that signal fullness decrease. You eat more because you don’t feel full.

How do I sleep better?
  • Stick to a sleep schedule and regular bedtime.
  • Don’t go to bed hungry or too stuffed.
  • Limit liquids before bed.
  • Avoid nicotine, caffeine and alcohol before bed.
  • Create a room ideal for sleeping, especially temperature.
  • Be physically activity in the daytime.
  • Manage stress.

Stress = eating more

Stress can lead to overeating sugary, fat and salty foods. Stress increases hormones that promote fat storage; increases your appetite and craving for comfort foods; and decreases hormones that help control appetite.

How do I manage stress?
  • Be aware of when and how you respond to certain moods and incidents.
  • Eat right, get enough sleep and avoid caffeine late in day.
  • Slow down.
  • Do something you enjoy.
  • Say no to unrealistic demands on your time.
  • Exercise regularly.
  • Practice relaxation techniques: Several times a day, take deep breaths through your nose and release slowly through your mouth.
  • Set realistic goals and expectations.
  • Spend time with others and talk to trusted friends or relatives.
  • Be your own best friend.

Food as comfort

Foods really do comfort people. The command center in the brain controls how much you need to eat by getting messages from the stomach when it is full. However, the brain’s pleasure/reward center can override the command center – and make you eat more.

Processed foods are high in fat, sugar and/or salt and give you a brief feeling of comfort that doesn’t last long – so you keep eating. The brain reacts very much like it does to alcohol, tobacco or drugs by triggering a craving.

 

What foods drive the pleasure/reward center?

  • Cookies
  • Cakes
  • Chocolate
  • Pies
  • Snack cakes
  • Chips
  • Sugar-sweetened beverages like tea, soda, sports drinks, energy beverages, fruit drinks
  • Ice cream and similar products
  • Candy

These foods account for about 35% of all calories consumed.

Fight back against food cravings
  • Be mindful. Stop eating when you are almost full.
  • When angry, sad, lonely, stressed, tired or hurt, resist the urge to eat to make yourself feel better.

Get enough sleep

Lack of sleep is related to overeating and weight gain. When you don’t get enough sleep, the hormones that stimulate appetite increase, while the hormones that signal fullness decrease. You eat more because you don’t feel full.

How do I sleep better?
  • Stick to a sleep schedule and regular bedtime.
  • Don’t go to bed hungry or too stuffed.
  • Limit liquids before bed.
  • Avoid nicotine, caffeine and alcohol before bed.
  • Create a room ideal for sleeping, especially temperature.
  • Be physically activity in the daytime.
  • Manage stress.

Stress = eating more

Stress can lead to overeating sugary, fat and salty foods. Stress increases hormones that promote fat storage; increases your appetite and craving for comfort foods; and decreases hormones that help control appetite.

How do I manage stress?
  • Be aware of when and how you respond to certain moods and incidents.
  • Eat right, get enough sleep and avoid caffeine late in day.
  • Slow down.
  • Do something you enjoy.
  • Say no to unrealistic demands on your time.
  • Exercise regularly.
  • Practice relaxation techniques: Several times a day, take deep breaths through your nose and release slowly through your mouth.
  • Set realistic goals and expectations.
  • Spend time with others and talk to trusted friends or relatives.
  • Be your own best friend.

Additional tips to control weight

Controlling weight starts with your decisions and choices.
Be aware of how much you eat and the types of food you select.

Cut down on portion size

  • Use smaller plate, and do not overfill.
  • Stop eating before you feel stuffed.
  • Avoid going back for seconds.

Do not skip meals

  • That slows down your metabolism, causing you to burn fewer calories.
  • Control hunger and manage cravings with foods high in protein and fiber.

Get most of your daily calories in morning and afternoon

  • Breakfast is the most-important meal of the day. Do not skip it.
  • Healthy snacks during the day will keep you from feeling so hungry in the evening.
  • Choose lighter foods for dinner. This also helps your body properly digest food.

Eat fruits and vegetables every day

  • Nature’s first quick snack foods provide vitamins, minerals and fiber, while being naturally low in calories and fat.

Drink plenty of water

  • Stay hydrated to help prevent overeating.

Fill up faster with high-fiber foods

  • You will eat less and delay hunger pangs.
  • Choose whole-grain, high-fiber breads and cereals.
  • Choose whole-wheat pasta and brown rice.
  • Include more dried beans in your meals.

Find simple ways to move more

  • Park farther away from the store, work or school.
  • Take stairs instead of elevator or escalator.
  • Make conscious effort to get in more steps wherever you can.
  • Take a 10-minute walk during the day.
  • Find ways to be active that fit your lifestyle, such as walking a dog, playing sports, gardening or dancing.

Additional tips to control weight

Controlling weight starts with your decisions and choices. Be aware of how much you eat and the types of food you select.

Cut down on portion size

  • Use smaller plate, and do not overfill.
  • Stop eating before you feel stuffed.
  • Avoid going back for seconds.

Do not skip meals

  • That slows down your metabolism, causing you to burn fewer calories.
  • Control hunger and manage cravings with foods high in protein and fiber.

Get most of your daily calories in morning and afternoon

  • Breakfast is the most-important meal of the day. Do not skip it.
  • Healthy snacks during the day will keep you from feeling so hungry in the evening.
  • Choose lighter foods for dinner. This also helps your body properly digest food.

Eat fruits and vegetables every day

  • Nature’s first quick snack foods provide vitamins, minerals and fiber, while being naturally low in calories and fat.

Drink plenty of water

  • Stay hydrated to help prevent overeating.

Fill up faster with high-fiber foods

  • You will eat less and delay hunger pangs.
  • Choose whole-grain, high-fiber breads and cereals.
  • Choose whole-wheat pasta and brown rice.
  • Include more dried beans in your meals.

Find simple ways to move more

  • Park farther away from the store, work or school.
  • Take stairs instead of elevator or escalator.
  • Make conscious effort to get in more steps wherever you can.
  • Take a 10-minute walk during the day.
  • Find ways to be active that fit your lifestyle, such as walking a dog, playing sports, gardening or dancing.