Depression and weight loss are both common issues that can be solved with a healthy lifestyle. So, we’re giving you some unique tips on how to handle depression-related weight loss.
Though it’s different for everyone, depression is often caused by the loss of a loved one or pet, financial hardship, or chronic illnesses such as Crohn’s disease and lupus. If you do get depressed from time to time, there are plenty of diet options that will help get you out of the slump! For instance – oranges contain vitamins C and B-3 which can lower your blood pressure and reduce your risk of stroke respectively. Other healthy foods can also help you to feel better and regain your energy – like broccoli, kale, spinach, and quinoa.
Diet management that focuses on fruits and vegetables is known as a balanced diet. And if you think about it, it makes sense. When you eat a diet packed with healthful foods such as lean proteins, whole grains, nuts, and seeds, you’ll likely feel more energized during the day! This will lead to a healthier lifestyle as well – which is super important if you’re trying to lose weight.
How Does Depression Affects Weight Loss?
Depression is hard to talk about, but it affects millions of people in the world. It can be hard to know what you should do if you experience depression and how it might affect your weight loss journey. Let’s take a look at how depression and weight loss go hand-in-hand and what we can do about it!
Most diets rely on calorie restriction to promote weight loss. However, this can wreak havoc with certain groups such as those who have anxiety disorders or are just more sensitive to the negative effects of hunger or deprivation on mood state. Depression often results in changes in appetite and weight, which may be an indication that other depression symptoms are present. If you are battling depression, you may be able to use a variety of strategies to find and maintain a weight loss diet plan that works for you.
Reasons for weight loss due to depression: A healthy, balanced diet without any major changes in diet pattern is a good starting point for weight loss.
You should not feel guilty if you overeat on some occasions, just as you shouldn’t feel guilty if you skip a meal every now and then. What is important is to keep a healthy relationship with food and eat no more, or as little as possible, than you need to maintain your health and wellbeing. One of the most common forms of dietary changes from depression is an increase in calorie intake. However, this can often result in weight gain.
Studies have shown that the following factors may be associated with weight gain:
Depression is also a serious risk factor for heart disease, type 2 diabetes, cancer, and other chronic conditions. So, if you are suffering from depression and have a tendency to overeat, you should also look at ways to reduce your risk of these diseases as well as improve your overall health.
It is difficult to know whether an illness or condition can potentially be treated by a nutritionist or dietitian. As a general rule, if your doctor thinks you have a treatable condition, they will refer you to a qualified health professional. Commonly treated conditions include:
Many illnesses can be improved by following an appropriate diet. However, it is important to recognize that this approach is not appropriate for everyone and may only be part of a broader treatment program such as medication or other therapies. If you are dealing with depression, it’s important to get help from a doctor or therapist in addition to following any diet or nutritional plan that you are prescribed. Diet alone may not be enough for some people who suffer from depression and the two conditions often co-exist.
The use of simple carbohydrate-rich foods may also help with weight loss in people who have depression, although this should be used in moderation.
One of the most common ways that depression can lead to overeating is through a person’s higher sensitivity to hunger and being less responsive to satiety cues. High-protein and high-fat diets may also increase the risks of depression, so if you are suffering from the condition, it is important to pay attention to what you are eating at all times.
10 Tips to Handle Depression And Weight Loss
1) Know that depression is a real illness.
Sometimes people who are depressed don’t want to admit that it’s affecting them. This is a big misconception because depression can be caused by physical issues such as lack of sleep, poor eating habits, and fatigue. People who are depressed might not feel like they have the energy to move, let alone exercise! However, when you exercise regularly, you’ll begin to find a new sense of energy and self-worth.
2) Get your blood flowing.
When you’re feeling sluggish, try walking around the block or going for a walk in the park for about 15 minutes. This simple action will help you feel better by getting your blood pumping and clearing your mind.
Start slow, do short, but frequent workouts. Gradually you’ll be able to train yourself to exercise longer, harder, and more often.
3) Understand what causes it.
The best way to get rid of depression is to recognize that it’s a real condition and not just some sort of ‘feeling low.’ Recognizing and accepting that there is a problem can be the first step toward feeling better.
4) Don’t be afraid of medication.
Sometimes people feel reluctant to mention depression when they’re working on losing weight because they fear that taking medication will affect their ability to lose weight.
5) Socialise More
Get outside your comfort zone! Seek out new friends and meet people to help you feel better about yourself as opposed to withdrawing into darkness (avoid social media use).
6) Avoid sugar!
Eating processed foods and consuming too much sugar triggers a release of insulin which can worsen depression symptoms. Check the nutritional information on food labels to avoid hidden sugars.
7) Get enough sleep!
Sleep deprivation is a common side effect of depression which makes it so important that you get at least 8 hours of sleep each night. If you have trouble sleeping at night, try listening to soft music and drinking herbal tea before bedtime.
8) Recognize your triggers
Know what makes you depressed and try to avoid these situations as much as possible. For example, if you know that a tragedy gets you down, try to be strong and avoid exposing yourself to sad news.
9) Seek out new experiences.
Part of being depressed is wanting things to stay the way they are. Trying new things and exploring something new helps break the cycle of feeling stuck and unhappy. It gives you a sense of accomplishment and makes your life more interesting.
10) Find happiness within yourself.
You might not feel like you have anything to look forward to, but try to find something positive in each day by doing something nice for yourself or someone else around you who needs a helping hand.
Conclusion
It is recognized that there are several factors associated with the onset of depression. An individual’s diet, eating habits, and nutrition play a key role in reducing the risk of depression and improving overall health. Therefore, it is recommended to eat a healthy diet rich in vitamins, minerals, and fiber.
Researches have shown a link between malnutrition and depression, as well as how nutrition affects neurotransmitters that regulate mood.
Some researchers have suggested the existence of a “Western diet”, which has been described as relatively high in fat, sugar, and animal protein and relatively low in vegetables, whole grains, and fiber. This kind of diet may increase the risk of depression among individuals with poor nutritional status or genetic susceptibility to depression.
Eat a balanced diet to avoid all of this. Before you go be sure to check the article below:
Advanced Way to Lose Weight – Carb Cycling For Fat Loss
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