Psychologische Herausforderungen bei Adipositas und Gewichtskontrolle: Tipps und Tricks

Obesity is a worldwide problem that affects more and more people. It is not only an aesthetic affair, but also a health risk. According to the World Health Organization (WHO), around 2 billion people worldwide are overweight, and around 650 million of them are obese. Obesity can lead to many health problems, such as cardiovascular diseases, diabetes, cancer and much more. Weight control can therefore be crucial to reduce the risk of these diseases and improve health.

How psychology can help you lose weight

The challenges of weight control are becoming increasingly important as obesity and obesity worldwide. Fortunately, knowledge from psychology can help to achieve healthier eating habits and better weight control.

Self -perception

Studies have shown that self -awareness can be an important factor in weight control. One way to improve self -perception is to keep a diary in which all foods and drinks are recorded. According to a study by the American Journal of Preventive Medicine (AJPM), the daily letter in the nutrition diary showed significant weight loss in obese adults. Writing down foods and drinks can help achieve awareness and control over your own eating behavior.

Mindfulness

Mindfulness can also help to eat more consciously and control the eating behavior. One way to practice mindfulness is the food without distraction through television or smartphone. A study on mindfulness and eating behavior found that people who eat carefully, tend to be able to eat more consciously and to better control their eating behavior than people who are distracted during meal. These results are consistent with the idea that distracted food can be overeated and a lower feeling of satiety can lead.

Emotion regulation

Emotion regulation can also help to improve eating behavior. The identification of emotions and the search for alternative coping mechanisms instead of using food as an coping strategy can lead to better weight control. A study by the Journal of Behavioral Medicine showed that cognitive behavioral therapy, which aimed to improve emotion regulation, led to significant weight loss in obese women. A study from 2017 examined the connection between emotion regulation and eating behavior in overweight and obese people. The results showed that improved emotion regulation was associated with a lower absorption of sugar -containing foods and a higher absorption of fruit and vegetables.

Behavioral change

Another important strategy is change in behavior. The setting of realistic goals and the gradual implementation of behavior changes can help to achieve long -term weight losses. A study by the magazine Obesity Reviews showed that a gradual weight loss strategy that included small changes in nutrition and physical activity promoted long -term weight losses.

Other factors that play a role in weight control

In addition to these tips from psychology, there are other factors that play a role in weight control. For example, a study by the World Health Organization showed that eating fiber -rich foods such as whole grains and vegetables is associated with a lower risk of overweight and obesity.

The choice of drinks can also have a major impact. A study by the American Journal of Clinical Nutrition showed that the consumption of sugared drinks is associated with a higher risk of obesity and type 2 diabetes.

A study from 2019 examined the connection between sleep and weight control. The researchers found that higher sleep quality was associated with a lower body mass index (BMI). Another study from 2020 showed that people who regularly have breakfast have a lower body weight than people who skip breakfast.

Other specific types & tricks for losing weight, from psychology:

  • Only start a diet if you feel motivated or feel disciplined yourself! 
  • Supported by 7 to 8 hours of sleep per night, the sport can empty fat cells. The body builds muscles, the metabolism accelerates and you can lower your swinging point. (Routsalainen et al., 2015)
  • Minimize contact with seductive foods. You cannot eat if you cannot achieve it.
  • Chanately restrict the variety and eat healthy food. Healthy fats that are contained in olive oil and fish help to regulate your appetite. (Taubes, 2001, 2002)
  • Reduce the portion size. If you get less, you consume less. (Lewis and Earl, 2018)
  • We tend to have a healthier weight when we eat our last meal in the early evening. (Wikinson et al., 2020)
  • Alcohol consumption, feelings of fear and depression can unleash the urge to eat. (Herman & Polivy, 1980)
  • Eating with others can distract us from monitoring our own meal. (Ward & Mann, 2000)
  • Record your progress. Anyone who records their progress in the direction of a goal and put it open publicly will achieve it more often! (Harkin et al., 2016) 

Conclusions

Finally, it is important to note that long -term weight control often requires a combination of different strategies. A study from 2019 examined the connection between different weight control strategies and weight loss in overweight and obese adults. The results showed that the combination of a healthy diet, physical activity and behavioral change provided the best results in weight control.

It is important to note that weight control is a complex topic and various factors can play a role. However, there are many steps that you can take to achieve your weight goals. 

In summary, knowledge from psychology and current studies can help in weight control. Strategies such as self -awareness, mindfulness, emotion regulation and behavioral change can help control the eating behavior and achieve long -term weight goals. By combining different strategies and carefully pursuing your progress, you can increase your chances of success. 

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Written by Mara Schär

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