You've been sticking to your usual routine, squeezing in time for the occasional workout, and trying your best to eat healthy. Yet, you still notice the number on the scale creeping upward. You wonder what could be going wrong. With busy schedules and endless responsibilities, it’s easy for habits to slip and for pounds to accumulate. The truth is that weight management requires more than just sporadic exercise or mindful eating.
At Genesis Lifestyle Medicine, we understand how frustrating it can be to manage your weight, especially when life gets in the way. To help you stay on track, we’ve compiled a list of healthy habits that can not only prevent weight gain but also promote sustainable, long-term wellness. Incorporating these strategies into your daily routine can make a significant difference, allowing you to feel more in control of your body and health.
Eat mindfully and control portions
In order to avoid weight gain, practice mindful eating. In today's fast-paced world, it’s easy to eat in front of the TV or while working at your desk, barely paying attention to what you're consuming. This leads to overeating, as you may not realize when you're full.
Mindful eating is about paying full attention to your food—its flavors, textures, and the way it makes you feel. By slowing down and savoring each bite, you’re more likely to recognize when you’re satisfied and avoid overeating. Controlling portion sizes is equally important. Even healthy foods can contribute to weight gain if consumed in large amounts. Consider using smaller plates or pre-measuring your meals to help regulate your intake.
Prioritize regular physical activity
You’ve heard it a hundred times: exercise is key to maintaining a healthy weight. But in reality, many people struggle to find the time or energy for regular physical activity. However, staying active doesn’t mean you need to spend hours at the gym doing things you absolutely loathe. The key is consistency and finding a form of exercise that you enjoy.
Incorporate movement into your daily routine, whether it's a brisk walk, cycling, or a 30-minute home workout. Physical activity not only burns calories but also boosts your metabolism, improves mood, and enhances your overall energy levels. Aim for at least 150 minutes of moderate-intensity exercise per week. Whether it's yoga, strength training, or cardio, choose activities that make you feel good, and you'll be more likely to stick with them.
Stay hydrated
Drinking enough water throughout the day is often overlooked but plays a crucial role in weight management. Dehydration can be mistaken for hunger, leading you to eat more when all your body really needs is hydration. Drinking water before meals can also help you feel fuller faster, reducing the likelihood of overeating.
Aim for at least eight glasses of water a day, but keep in mind that individual hydration needs may vary. Infusing your water with fruits or herbs can make it more appealing and encourage you to drink more throughout the day. Adequate hydration also supports digestion and helps your body break down and eliminate fat efficiently.
Get enough sleep
Sleep is a crucial factor in weight loss. Research has shown that a lack of sleep can increase hunger hormones, decrease the hormone that signals fullness, and lead to increased cravings for high-calorie foods. When you’re sleep-deprived, your body craves quick energy in the form of sugar and carbohydrates, making it harder to resist unhealthy snacks.
Aim for 7 to 9 hours of sleep each night to help regulate your hormones and improve your energy levels. A well-rested body is better able to maintain a healthy weight and engage in physical activities. Creating a sleep routine—going to bed and waking up at the same time each day—can improve your sleep quality and set you up for sustainable weight loss.
Consider weight loss medications like Semaglutide and Tirzepatide
In some cases, despite adopting healthy habits, you may still struggle to lose or maintain your weight. This is where weight loss medications like Semaglutide and Tirzepatide can help. These medications are part of a class known as GLP-1 receptor agonists, which were originally developed to treat type 2 diabetes. However, they’ve also been found to aid in weight loss by regulating appetite and improving insulin sensitivity.
Semaglutide, marketed under the brand names Ozempic and Wegovy, works by mimicking a hormone that targets areas of the brain involved in appetite control. This reduces hunger and helps you feel fuller for longer. Clinical studies have shown that Semaglutide can help individuals lose up to 15% of their body weight over time.
Tirzepatide, marketed under the name Mounjaro, is a newer medication that combines two hormones to improve insulin regulation and curb appetite even more effectively. Some studies suggest that people using Tirzepatide can lose as much as 20% of their body weight, making it one of the most powerful medications for weight loss available today.
Manage stress effectively
Chronic stress can sabotage even the best weight management efforts. When you’re stressed, your body releases cortisol, a hormone that increases appetite and encourages fat storage, particularly around the abdomen. High cortisol levels are linked to weight gain, especially when combined with emotional eating—using food as a comfort during stressful times.
Incorporating stress management techniques like meditation, deep breathing, or yoga into your routine can help keep cortisol levels in check. Finding time for activities you enjoy, whether it's reading, spending time with loved ones, or engaging in a hobby, can also reduce stress and help you avoid gaining weight due to emotional eating.
Maintaining a healthy weight requires a combination of mindful eating, regular physical activity, adequate sleep, stress management, and, when necessary, exploring options like weight loss medications. By adopting these habits and seeking guidance from experts like those at Genesis Lifestyle Medicine, you can take control of your weight and overall health. For more information contact us today.
