You’ve tried eating less and exercising more, yet you still keep gaining weight. This problem is common in the United States, where nearly half of adults attempt to shed excess pounds in a given year — often with temporary or minimal results.

If this sounds like you, you need to look beyond food choices and workouts.

Our team of medical providers at Arundel Medical Group, Inc., located in Glen Burnie, Maryland, provides personalized weight loss plans, including lifestyle guidance, to enhance your overall health.

Here’s a look at lesser-known lifestyle changes that can make way for lasting weight control.

Improving your sleep habits

During sleep, your body regulates the neurotransmitters leptin and ghrelin, which are essential in weight control. Sufficient sleep also promotes healthy levels of the stress hormone cortisol, which is linked with weight gain, especially in the belly area.

So, if you’re like most Americans and fall short of the recommended 7-9 hours of nightly sleep, getting more sleep might improve your weight struggles. You may find that your appetite decreases while your energy levels rise.

Aim to keep consistent bed and waking times to make way for restful sleep and related weight control perks. Sleeping in a dark and cool room, limiting caffeine after the morning, and avoiding digital screens shortly before bed also helps.

Managing stress

It may be time to take a closer look at other stresses in your life. High levels of stress boost cortisol levels, leading to increased blood sugar and cravings for rich foods.

Alternatively, routine relaxation practices, such as breathing exercises performed three times per week, are associated with improved weight control. Other means of managing stress include:

• Working with a therapist
• Getting support for mental health challenges like anxiety or depression
• Spending time in nature

Connecting with supportive people

The people you spend time with can significantly impact your weight control journey. Research shows that eating and exercise habits are somewhat “contagious,” meaning you’ll be more likely to eat well and stay active if your loved ones do. And regardless, loved ones who support you — offering encouragement, a listening ear, or an exercise partner — can make the process easier.

Our team would love to be part of your support system. After determining if a health issue, such as a hormone imbalance or sleep apnea, is contributing to your weight, we’ll create a customized weight loss plan. We can also determine if you’re a candidate for weight loss medication.

To learn more or get started with the weight loss support you need, call our office or request an appointment via this website today.