Healthy habits for managing obesity and creating lasting change

Practical tips for lifestyle changes that are more effective than quick fixes 

 

Lasting weight management is about sustainable lifestyle shifts, not crash diets or extreme workouts. If you’ve struggled with managing your weight, you’re not alone. Obesity is a complex, long-term condition influenced by genetics, environment, lifestyle, and behaviour. But more than just a number on the scale, it can impact your overall wellbeing – from your energy levels to your sleep and mental health. 

 

According to the World Health Organization (WHO), obesity has nearly tripled¹ worldwide since 1975, contributing to a rise in noncommunicable diseases such as heart disease and type 2 diabetes. In 2022, out of 2,5 billion overweight adults aged 18 and older, nearly half were classified as living with obesity. 

 

Small, realistic changes can make a huge difference. Managing obesity effectively requires a holistic approach that involves more than just dieting – it includes mindful eating, quality sleep, and managing stress and mental health. Instead of focusing on restriction, think about building habits that truly support your health and happiness.  

 

Here are tips and strategies to help manage obesity through long-term behaviour changes. 

 

1.      Break the cycle of stress and emotional eating  

Ever find yourself reaching for snacks when you’re feeling overwhelmed or down? You’re not alone. Stress triggers the release of cortisol², a hormone that increases appetite and encourages fat storage, especially around the abdomen. Stress can also lead to emotional eating, when food is used as a way to cope with emotion.   

 

The key is mindfulness. Before eating, pause and ask yourself: Am I actually hungry, or am I eating out of boredom, stress, or habit? Engage in mindful eating by increasing awareness of what and why you are eating. This can help you make better choices in the moment. Focusing on flavours, textures and portion sizes helps you reconnect with your body’s natural hunger signals. 

 

Finding non-food ways to manage stress is equally important. Try deep breathing, meditation, employing gentle movements such as Pilates or even engaging in hobbies like painting or gardening. Connecting with friends and loved ones can also provide the emotional support you need to keep you from using food as a coping mechanism. 

 

2.      Sleep, the overlooked factor in weight management  

We hear a lot about diet and exercise, but one of the most overlooked factors in weight management is sleep. Poor sleep³ affects hormones that regulate hunger and metabolism and increases cravings for high-calorie foods, therefore making it harder to maintain a healthy weight. 

 

Chronic sleep deprivation can also lead to insulin resistance, promoting fat storage – again, especially around the midsection, also causing higher blood sugar levels, both of which are risk factors for obesity and type 2 diabetes. Plus, an irregular sleep schedule can throw off your circadian rhythm, your body’s internal clock that regulates various bodily functions, slowing down your metabolism over time. 

 

So, how do you improve your sleep? Aim for seven to nine hours per night and try to stick to a consistent sleep schedule – even on weekends. Want to track your progress? Sleep apps and smart technology can give you real-time insights into your rest quality, with s simple scan⁴ of the finger, you can get a snapshot of whether your body is under strain or if it needs more mental, physical recovery and rest to face challenges of the day.  

  

3.      Shift your mindset for long term success 

Your mental health⁵ plays a huge role in your weight management journey. Many people living with obesity experience anxiety, depression or low self-esteem, including negative self-talk which can create barriers to success.  

 

Instead of focusing solely on the number on the scale, celebrate small victories, such as adopting healthier habits, improving physical fitness, or making positive lifestyle changes. Self-compassion is key to improving mental health and self-esteem: your worth isn’t determined by your weight. Starting your day off with positive affirmations that promote self-love and kindness. 

 

If feelings of depression, anxiety, or low self-worth are affecting your daily life, seeking therapy or counselling can provide significant benefits, providing valuable tools for managing your emotions and developing a healthier relationship with food and your body. 

 

Changing long-standing habits can be overwhelming, rather than attempting drastic diets or intense exercise regimens, focus on making gradual sustainable lifestyle changes that contribute to your complete health and wellbeing and are more likely to result in long-term success. 

 

“Every small step you take today to prioritise your physical, mental, and emotional health is an investment in your future—because your health is your wealth. As a result, we tailor our offerings and rewards to support our members’ unique health objectives, so they can stay motivated and achieve their complete health and wellbeing goals,” says Damian McHugh, Chief Marketing Officer, Momentum Health. 

 

For personalised guidance, consider consulting a healthcare provider or registered dietitian who can help tailor-make an approach that works for you—physically, emotionally and mentally.  

 

Ready to take the first step? Visit the Multiply website and start getting rewarded for every healthy choice you make.