HealthyLife Articles

Tag: Weight Control

Mood & Food: The Close Link

HEALTHY EATING

You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.

The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.

Why we want comfort food

Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.

Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.

If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.

The cycle of mood & food

If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.

You can win!

You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Knowing When Not To Weigh Yourself

Weight Control

If you weigh yourself every day, you’ll regret it. Of course, daily weigh-ins are tempting. When you’re working so hard to stay on a diet, you’re eager to see how you’re doing. But weighing yourself more than once a week may undermine your efforts. Here’s why:

* Praise each family member’s existing healthy habits. Note who takes the best care of their teeth, hair, or skin, for example.

* Set up health goals for each family member so that the heavy child isn’t the only one working on improving health.

* A moderate, acceptable weekly weight loss is around 1 pound. This comes out to an average of 2.3 ounces per day, which most scales do not register.

* You could easily get discouraged if no weight loss is recorded on a particular day. After a week, your weight loss is more likely to register.

* As much as 70 percent of your body weight consists of water. Your weight on the scale can go up and down daily due to fluctuations in water, so you can’t judge how well you did on your diet yesterday by what you weigh today. Consistent progress over many weeks is a true indication of fat being lost.

* Don’t become obsessed with the weight registered on your scale. The important issue is whether or not you’re learning new eating habits and exercising regularly. As you improve your eating and exercise habits, you will lose weight.

© American Institute for Preventive Medicine

January 23, 2026
Be Assertive 2

Healthylife® QuitWell™

Part 5

Learn the differences between passive, aggressive, and assertive communication.

Passive

* You lack expression for yourself.

* You do not stand up for your rights and needs.

Result: You usually do not achieve your goal. You may feel like someone is walking all over you.

Aggressive

* You stand up for your rights and needs, but at the expense of someone else.

Result: You usually put down or hurt someone else. You gain no respect and may even start a conflict.

Assertive

* You stand up for your rights and needs without putting down or hurting someone else.

Result: You build self-respect and feel good about yourself. You are likely to achieve your goal.

Example

Your co-worker offers you a cigarette, saying that you can have just one, even though you recently quit. This person wants to smoke with you for old time’s sake. You know this could send you back to using tobacco.

Passive Response:“All right, I’ll have a cigarette with you, but just this one.”

Aggressive Response:“You really have some nerve offering me a cigarette. I hate cigarettes and I think it’s disgusting that you smoke. You should smell your breath. Don’t ever come near me with a cigarette again.”

Assertive Response:“No, thank you. I have quit smoking and I plan to stay that way. Even one can trigger my old addiction. You can help me remain an ex-smoker by not offering me any.”

© American Institute for Preventive Medicine

January 23, 2026
Potatoes: Diet Friend Or Foe?

HEALTHY EATING

Perhaps you’ve heard the old saying that a potato isn’t a vegetable, it’s a starch. Actually, a potato is a starchy vegetable, so it’s both!

Are potatoes healthy?

Potatoes are higher in starch and calories than other vegetables. But that doesn’t mean you should never eat them. Like any food, enjoy potatoes in moderation. Try to eat a variety of fruits and vegetables each day.

Potatoes supply a good amount of nutrients and can help you feel full. One medium potato has 110 calories and is a good source of:

* Potassium (more than a banana)

* Vitamin C

* Vitamin B6

* Fiber

Eat them all-natural

Potatoes may get an unhealthy reputation because they’re often fried or dressed with high-fat toppings like butter and sour cream. Enjoy potatoes baked or microwaved with a small amount of butter or olive oil and salt-free seasoning or herbs.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Lean On Friends For Weight Loss Support

Weight Control

Find a friend or a room full of others on similar paths.

Getting support as you change lifestyle habits is important. It could be from a buddy who will listen to your woes, applaud your successes, and help you stay on track. Or you could find the support you need in a group program where others’ successes inspire and motivate you.

Friends don’t let friends eat junk.

It’s okay to be choosy. While your best friend might be great for laughs, if she’s a junk food junkie without weight issues, her own eating habits could rub off on you. Spend more time with a friend who is on a similar weight loss path or supports your efforts. If you don’t know anyone, find an online buddy in a weight-loss chat room or join a local weight loss support group.

Use common sense for fee-based programs.

Find out what you are paying for. One-on-one counseling? Group sessions? Medication? Pre-packaged foods and/or supplements that promise to speed up metabolism. Make sure the program you choose fits in with your budget, your lifestyle, and your personal goals.

Questions to ask:

* Is a medical doctor on staff? Does the program have certified professionals, such as registered dietitians and exercise physiologists?

* Do I have one-on-one counseling?

* Do I attend group meetings?

* Will I have to buy special foods and/or supplements?

* Is there a start-up fee and/or membership fees?

* What is the average cost per month?

* How will I get help to make healthy behavior changes?

* How much weight does the average member lose and how long does he or she keep the weight off?

Action Step

Don’t keep your weight loss goals a secret. Post it on Facebook. Tweet it. Sharing will give you that push to stay on track and provide some much needed encouragement when you feel like quitting.

© American Institute for Preventive Medicine

January 23, 2026
Get Enough Sleep 2

Healthylife® QuitWell™

Part 5

Not getting enough sleep can affect nearly every aspect of your day:

* Less energy and desire to work on your goals

* Feeling down, anxious, or other negative feelings

* Decreased creativity, making it harder to solve problems or imagine doing things differently

* Increased cravings for tobacco/nicotine to stay alert

* More unstable blood sugar levels, leading to less healthy eating and stronger cravings for nicotine

Tips for Improving Sleep

* Get to bed a little earlier than normal when quitting. This may help cut out an evening cigarette and can help your body recover.

* Create a comfortable place to sleep. Make sure your bed, pillows, and bedding are comfortable.

* Maintain a slightly cooler temperature in the bedroom.

* Avoid looking at a screen (TV, laptop, smartphone, tablet, etc.) 30 minutes before bed.

* Create a bedtime and waketime routine.

* Reserve the bed for sleep and sex. Avoid doing other activities in bed, like work or having a tough discussion.

* Have a small snack before bed if you are hungry.

* Avoid foods high in sugar or refined carbohydrates just before bed. The rise in blood sugar can provide a burst of energy that keeps you alert and makes it difficult to fall asleep.

* Avoid foods that are likely to cause acid reflux (heartburn), gas, cramping, or indigestion if you are prone to these problems. Fatty or spicy foods, beans, garlic, peanuts, and dairy cause discomfort for some people.

What action can you take tonight to improve your sleep?

© American Institute for Preventive Medicine

January 23, 2026
Questions About Metabolism

MEDICAL NEWS

Your body has a process for taking food and turning it into energy. This is known as your metabolism. Some diets and exercise plans claim to raise metabolism so you can lose more weight. How does this work, and is it even true?

Does exercise boost metabolism?

Exercise burns calories, and you’ll continue to burn some more calories after you’re done. But don’t count on exercise to rev up your metabolism so you can eat much more than usual.

If you exercise and then eat a lot of calories, this can lead to weight gain. Even if your workout is long and hard, watch out for high-calorie foods and drinks if you’re trying to lose extra pounds.

Use exercise for its amazing health-boosting powers. But be careful about how many calories you eat. Exercise can’t drastically change your metabolism.

Does muscle burn more calories than fat?

Having more muscle can boost your metabolism a little. But it’s only a small amount. Most of your metabolism is controlled by other organs like your brain, kidneys, liver, heart and lungs. Building muscle mass is still valuable. Lifting weights boost bone health. It can help you with everyday tasks and balance. Just don’t count on it to change your metabolism very much.

Can certain foods boost metabolism?

Green tea, caffeine or hot peppers can boost your metabolism for a short time. But it’s not enough to help a person lose weight.

Green tea has health benefits but be careful with caffeine. The Food and Drug Administration says adults should get no more than 400 mg of caffeine each day. That’s about three or four cups of coffee. Some people are sensitive to caffeine and should get much less than this amount. Remember, caffeine can also be found in tea, energy drinks and some sodas.

If I eat regular meals, does that speed up metabolism?

There are some benefits to spreading your meals out each day. You want to eat on a regular schedule so you don’t get too hungry. If you’re famished, you’re more likely to overeat and take in a lot more calories.

But there isn’t any evidence that says eating regular meals will help boost metabolism. Instead, follow your hunger cues. Eat when you’re hungry and stop when you start to feel full and satisfied.

Source: U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Limit Calories From Alcohol

Weight Control

If you drink alcohol, you could be taking in hundreds of empty calories every week, leading to a steady, unhealthy weight gain.

Healthy, low-calorie:Drink more non-alcoholic, low-calorie beverages (e.g., sparkling water with lemon).

Drink “spacers”:Space out alcoholic drinks to make every other one a non-alcoholic drink.

The company you keep:Try to avoid or limit being around people who drink a lot of alcohol.

Helpful distractions:Find a healthy, distracting activity to do like a hobby or physical activity, if you get the urge to drink.

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness 2

Healthylife® QuitWell™

Part 2

Mindfulness means you are fully aware of what you are sensing in the current moment. Mindfulness can help you get through a stressful or uncomfortable time without your usual tobacco/nicotine use. It can also:

* Give your mind a chance to think creatively and come up with the answers to tough questions.

* Help you gently pull yourself back to the present when your mind wants to go somewhere else.

* Exercise greater control over your actions and your energy.

* Understand yourself more.

* Lower inflammation in the body.

* Activate areas in the brain that give you feelings of calmness.

Mindfulness Exercise

Practice mindfulness while you listen to music, walk, run, eat, or sit in traffic. You can also try this the next time you feel the desire to have a cigarette, dip, or puff from your vape:

* Try to physically pause your body. Sit or stand still. Maybe you can lean against the back of a chair or a wall. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, notice them without judging them. Picture your thoughts like clouds floating by-let them go by. Return your focus to what you see, hear, and feel.

* Notice the feelings you have about smoking/your habit and what may be making you feel that way. Be aware of what is helping you do what you want and what is not helping.

* When your mind starts to drift, imagine gently guiding it back to the present, as if you’re helping a child that has strayed off the path.

The craving may have gone away or is now much less. If this is the case, try to do something else while the craving continues to fade.

© American Institute for Preventive Medicine

January 23, 2026
Setting Doable Goals For A Healthy Diet

HEALTHY EATING

When you’re trying to eat healthier, it helps to have goals. If you have clear goals for yourself, it’s easier to stick to your plan. Goals give you specific things to try for each day.

Healthy eating goals need a few things to make them work. When you set a goal, make sure it is SMART.

S = Specific

Your goal should have details that keep you on track.

Yes: I will eat one extra serving of vegetables each day.

No: I will eat healthier.

Yes: I will replace soda with water.

No: I will avoid unhealthy drinks.

M = Measurable

Your goal should be something you can measure. At the end of the day, you can look at your goal and say for sure that you did it.

Yes: I will drink five or more glasses of water each day.

No: I’ll drink more water.

Yes: I will eat an apple or pear instead of dessert.

No: I’ll eat less sugar.

A = Action-oriented

Make sure the goal is something you can do. It tells you to take action.

Yes: I won’t buy potato chips when I go shopping.

No: I’ll think about ways I can eat less junk food.

Yes: I will walk for 30 minutes, three times a week.

No: I’ll ask my friend to start walking with me.

R = Realistic

Don’t start with a huge goal in the beginning. Make your goals doable. This will boost your confidence.

Yes: I’ll allow myself one mini-sized candy bar each day.

No: I’ll never eat chocolate again.

Yes: I’ll replace one glass of soda with water.

No: I’ll quit drinking soda.

T = Timed

Have start and stop times for your goals. When the time is up, see how you did. If you succeeded, keep doing it. If not, think about how you could make it work better.

Yes: I will start on Monday and stick with it for one week.

No: I’ll get started with my plan when life is less stressful.

Yes: My goal starts on January 15 and I’ll check my progress on January 22.

No: I’ll try to start this plan after the holidays.

Source: U.S. Department of Veteran Affairs

© American Institute for Preventive Medicine

January 23, 2026