Many experts consider obesity to be an American epidemic. Obesity is commonly seen as a consequence of unhealthy eating and lack of physical activity; however, being well above normal weight is often multifactorial, based on genetic, behavioral, psychological, and environmental factors. Yet, psychological factors are often overlooked, which can be detrimental because addressing the emotions behind the overeating can lead to healthy weight management.
Studies suggest a strong relationship between obesity and depression, especially among women. The American Psychological Association reports that there is a 37 percent increase of major depression among obese women. Like many psychological disorders, anxiety is an emotion that can have a domino effect on your health. Often, stress leads to depression and depression can lead to poor food choices, lethargy, and decreased physical activity, which can result in weight gain. Gaining weight can cause problems with self-confidence and body-image, which can lead to eating disorders, major depression and further weight gain. In one study 51 percent of a group of obese people had a history of major depression.
Typically, individuals are identified as obese if they are more than 20 percent over their recommended weight, which is calculated with build, sex, age, and height in mind. The National Institute of Health (NIH) specifically identifies obesity as a BMI (body mass index) of 30 or greater. A BMI of 30 illustrates that you are approximately 30 pounds overweight. The BMI is calculated using your weight in kilograms divided by your height in meters squared. However, it is important to keep in mind that BMI is a good gauge; not a direct measurement of body fat.
Obesity can lead to serious health problems including Type 2 diabetes, high blood pressure, stroke, heart disease, heart attack, heart failure, cancer, gallstones, reproductive troubles, gallbladder disease, gout and gouty arthritis, chronic fatigue, osteoarthritis, fatty liver disease, asthma, and sleep apnea.
Successfully managing your weight requires a lifestyle emphasizing good health and a positive attitude. A physician can help you set up a safe diet and exercise plan. A psychologist can help you find ways to stick to your management plan and cope with unhealthy feelings.
The American Psychological Association lists the following ways to take action against obesity:
- Think about what you eat and why. Track your eating habits by writing down everything you eat, including time of day and amount of food. Also record what was going through your mind at the time. Were you sad or upset with something? Or, had you just finished a stressful experience and felt the need for “comfort food?”
- Cut down on portions while eating the same foods. Along with making dieting feel less depriving, you’ll soon find that the smaller portions are just as satisfying. This will also give you a platform to safely curb your appetite even more.
- Note that while treating obesity often helps decrease feelings of depression, weight loss is never successful if you remain burdened by stress and other negative feelings. You may have to work to resolve these issues first before beginning a weight-loss program.
- Losing weight is always easier when you have the support of friends and family. Try to enlist the entire household in eating a healthier diet. Many hospitals and schools also sponsor support groups made up of people who offer each other valuable encouragement and support. Research shows that people who participate in such groups lose more weight than going it alone.
- Use the “buddy system.” Ask a friend or family member to be “on-call” for moral support when you’re tempted to stray from your new lifestyle. Just be sure you’re not competing with this person to lose weight.
- Don’t obsess over “bad days” when you can’t help eating more. This is often a problem for women who tend to be overly hard on themselves for losing discipline. Look at what thoughts or feelings caused you to eat more on a particular day, and how you can deal with them in ways other than binge eating. A psychologist can help you formulate an action plan for managing these uncomfortable feelings.
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American Psychological Association: Mind/Body Health: Obesity article |
