Choose The Best Type Of Exercises
Exercises are known to be the best way to ease symptoms of both depression and anxiety, so dont overlook it as it should be a part of your weight loss plan. Wisely choose exercises for yourself as a type of exercises you prefer will entirely depend on your requirements, interests, physical abilities as well as geographic location. Several people love the outdoor exercises and are happiest walking the local trails or else bicycling in the park. However, others love the water and a trip to the pool or beach for a long swim as the best exercise for themselves to get motivated. Keep in mind that Whatever you do, dont be scared to change up your routine and mix power training with flexibility, aerobic conditioning, or additional forms of fitness. In simple words just find something thats fun for you and stick with your program.
Wellbutrin And Prozac Have Been Linked To Weight Loss
Many people with depression have worked hard to treat their disease by attending therapy and taking antidepressant medications. Among the side effects associated with antidepressants are both weight gain and weight loss, although these are not a side effect of every medication used to treat depression.
However, any side effectincluding weight-related side effectsdepends entirely on how your body reacts to a medication. It is possible that you will notice no change in weight or that you will swing in the opposite direction of what’s typical, no matter which medication you take. For some people, the fluctuation in weight is only temporary.
Depression Makes Losing Weight Much Harder
If you are trying to lose weight you might find it much harder if you have untreated depression, researchers from the University of Washington, Seattle report in General Hospital Psychiatry. They also found that an overweight individual has a significantly greater risk of having depression compared to people of normal weight for their age and height.
Gregory Simon, M.D. and team monitored 203 obese women for a period of twelve months. They all had symptoms of depression and were aged 40 to 60 years. They all had a BMI of over 30 average 38.3.
The women were placed in two groups:
- Weight loss group the participants focused only on losing weight.
- Weight loss plus depression group as well as focusing on losing weight, their depression was clinically treated
In both groups there were 26 group sessions over a period of one year. The women were assessed at the start of the study, at 6 months, 12 months and then 24 months. Assessment included measuring body weight, identifying depressive symptoms, and gathering self-reported data on physical activity. They were also given a food frequency questionnaire at each assessment session which estimated their calorific intake.
At six months the scientists found that 38% of the women who had an increase of at least half-a-point on the Hopkins Symptoms Checklist depression score had shed 5% of their body weight, versus only 21% of those whose depression had not improved at all.
The authors concluded:
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When To Get Depression Help
If youre experiencing the symptoms of depression, and this is having a negative impact on your appetite and overall quality of life, its time to reach out for professional support. Depression is treatable and you dont have to suffer in silence.
You could speak to your GP about your symptoms or get in touch with Priory directly to speak to one of our mental health professionals. This will give you an opportunity to talk about what youve been experiencing and accesstreatment for depression so you can start feeling better.
Here at Priory, our experts are able to treat people with all forms of depression and we have a range of treatment programmes available for your condition. When you first meet with a member of our team, they will work with you to determine the most effective treatment pathway for you. This could include:
- Inpatient treatment
- Outpatient treatment or day care
- Online therapy via our dedicated platform, Priory Connect
We also offer lots of different therapy types for depression, including cognitive behavioural therapy , all of which can be delivered in one of the following formats:
- One-to-one therapy
- Group therapy
- Family and couples therapy
You dont have to struggle with depression help is available and we can support you to return to the healthy and fulfilling life you deserve.
Blog reviewed by Dr Sara Morando Consultant Psychiatrist at Priory Hospital North London
When To Reach Out
It may be time to consider professional support when various strategies dont have an impact on depression symptoms or weight loss.
Getting treatment for depression can lead to improvements in all of your symptoms, including physical ones like fatigue, decreased appetite, and weight gain or loss.
Helpful treatments generally include therapy or a combination of therapy and medication, but a trained mental health professional can help you find the approach thats right for you.
When your depression medication seems a likely culprit for changes in appetite and weight, talk to your doctor or psychiatrist about making changes. It may take some trial and error to find a treatment that improves symptoms without causing unwanted side effects, but your well-being is worth the time and effort.
A nutritionist or dietitian can also help you develop an eating plan that meets your unique needs.
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Weight Loss Changes Your Brain Chemistry
Weight loss also causes quite a bit of change in our brain chemistry. Some are positive, like better concentration and less strain on your blood vessels, but some are on the negative side.
On a physiological level, seeing the number on the scale go down gives us a sense of success, which our society has conditioned us to feel. Unfortunately, no one advises us what to do when it ceases, leading to a never-ending cycle of feeling insecure.
Dieting reduces the happy chemicals in our bodies, which might alter our mood. Most people arent aware of this. Losing weight can also become an obsession for some people, putting intimate relations and mental health at risk.
Or Spend Time With Loved Ones
Depression can tempt you to isolate yourself and withdraw from people you love and trust, but face-to-face time can help wash away those tendencies.
If youre unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.
Research has shown that keeping a journal can be a beneficial add-on method for managing mental health conditions.
Writing down your thoughts can help you express what youre feeling more clearly. It can also help you keep track of what symptoms youre having each day and identify what causes them.
You can make a goal to write for a few minutes each day or week. Most importantly, what you want to write about is completely up to you.
When you do the same thing day after day, you use the same parts of your brain.
Research shows doing new things can feel rewarding improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.
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How To Take Care Of Depression Weight Gain Or Weight Loss
Despite how depression might make you feel about yourself, you are worthy, and you are able. You can empower yourself to take charge of weight changes and depression. As you do, its important to think in terms of working on both together. Its been shown that treating them simultaneously is more effective than addressing just one.
Professional help can be beneficial. Recognizing the legitimate connection, many doctors treat depression and weight together. Primary physicians, therapists, nutritionists, and registered dieticians can all help you be successfuland safewith your mood and weight goals.
These tips can help your mind and body:
- Make gradual dietary changes, systematically replacing processed and refined foods with whole grains, nuts, seeds, fruits and vegetables, and healthy fats .
- Keep healthy, easy foods handy, such as bananas, grapes, cut carrots, granola, and yogurt.
- Increase physical activity. Setting an alarm to sound each hour can remind you to move, if only for a few minutes .
Role Of Physical Activity Weight Loss In Depression Management
Depression is a serious problem. Persons with depression sometimes struggle to get out of bed in the morning, they have no motivation or interest to do anything, and the feeling of sadness is severe to affect their everyday life. Although a severe problem depression is still manageable. Theres a lot of patients can do to feel better and manage the symptoms they experience. If youre depressed and also overweight or obese, you may want to start increasing activity levels and exercising. A growing body of evidence confirms that physical activity has a significant role in depression management. Regular exercise elevates your mood, improves sleep quality, and increases overall satisfaction . Not only does physical activity improve depression management but it also reduces the risk of depression at any age .
As youre already aware, physical activity and exercise are absolutely crucial for weight loss. One reason to get motivated to work out is that slimming down can also contribute to more effective depression management. Research confirms that weight loss is strongly associated with improvements in mood among depressed and obese adults . In other words, slimming down can aid depression management and make you feel a lot better mentally, emotionally, and physically.
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What Helps With Your Mood
I know, because Ive experienced it before, that regular exercise will help my mood. I need to lift my game. I need to get back to the gym. Next week I am starting yoga classes at lunchtime at work once a week. I know all of the reasons I should eat well and exercise. I know all of the excuses I can make to myself. The lower my mood, the harder it is to get going but I always try to get back on track as soon as I can.
The Link Between Depression And Changes In Weight
Depression can cause weight changes, but its not the same for everyone, says Dr. Roberta Ballard, a clinical psychologist in Marietta, Georgia.
Some people lose their appetite when they and lose a lot of weight. Other people experience an increase in their appetite , she explains. This can be due to physical changes related to depression that suppress your satiety signals.
Appetite changes are a formal symptom of major depressive disorder in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition .
A 2019 study notes that several factors may contribute to weight changes, including:
- change in eating habits
- reduced physical activity
- challenges adhering to lifestyle recommendations
In addition, research from 2018 shows that depression and challenges with executive functioning may lead to a higher BMI and increased body fat.
This could, in part, help explain the link between depression and eating disorders.
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Depression And Weight: Whats The Connection
Depression and obesity are closely related. The U.S. Centers for Disease Control and Prevention explains that people with depression are more likely to have body mass index ratings that fall under the obese category than those who dont have depression. In fact, about 43 percent of adults with depression are obese and those with moderate to severe depression who take antidepressants are the most likely to be obese among all people with depression.
Whether depression causes obesity or vice versa is open for debate. Some experts believe that obesity contributes to depression due to a poor self-image and low self-esteem that trigger or worsen depression symptoms. Other experts think that depression leads to obesity because it makes weight management difficult.
Its also possible that obesity and depression have a bidirectional relationshipobesity increases your risk of depression, and depression increases your risk for obesity. A systematic review of previous studies explains that obesity and depression may even develop at the same timeyou may begin to gain weight and experience symptoms of depression at roughly the same time.
How To Overcome 5 Psychological Blocks To Weight Loss
If you’ve tried every diet and exercise plan and can’t lose weight, there may be a psychological block in your way. Weight loss is an uphill battle for anyone, but those dealing with emotional struggles may have more difficulty reaching their goal.
The first step to a healthy resolution is identifying the issue. You may find that there is more than one roadblock to address. The good news is, however, that these hurdles are surmountable.
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Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
The key to navigating depression is to be open, accepting, and loving toward yourself and what youre going through.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
Do Something You Enjoy
Depression can push you to give in to your fatigue. It may feel more powerful than preferred emotions.
Try to push back and do something you love something thats pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking.
The byproduct of engaging in meaningful activities can be a lift in your mood or energy, which can further motivate you to continue to engage in helpful activities that help with navigating symptoms.
Research suggests that walks in nature may improve depressive symptoms in people with clinical depression.
Time in natural spaces may improve mood and cognition, and lower the risk of mental health disorders. However, theres only limited research on the direct effect of nature on those with clinical depression.
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
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Results Of The Weight Loss Study
According to both the PLOS report and a press release on the ScienceDaily website, the results of the study showed a positive correlation between physical health and weight loss, but a negative correlation between mental health and weight loss:
- Before adjusting for serious health issues and major life events such as bereavement, which can cause both weight loss and depressed mood, the people who lost weight were 78% more likely to report depressed mood.
- After controlling for these, the increased odds of depressed mood remained significant at 52%
- The proportion of participants with depressed mood increased more in the weight loss than weight stable or weight gain groups .
- The proportion with low wellbeing also increased more in the weight loss group , but the difference was not statistically significant .
- Hypertension and high triglyceride prevalence decreased in weight losers and increased in weight gainers .
- All effects persisted in analyses adjusting for illness and life stress during the weight loss period.
In an , Melissa Dahl noted that the mental health challenges related to weight loss may be a result of both frustration with setbacks and unrealistic expectations of the entire experience.
Inspect Your Relationship With Food
Its not uncommon for people to use food to alleviate emotional problems. Emotional eating is a common occurrence, especially among persons with depression which could explain the subsequent weight gain. Eating too much is usually followed by an incredible sense of guilt and feeling of worthlessness where a person believes they dont deserve anything better. As a result, they dont feel up to exercise or any other type of activity. To improve motivation for successful weight loss when youre depressed, you need to inspect your relationship with food.
Take a few moments to think about that subject. Do you use food to deal with your emotions? Do you feel guilty after eating? If so, you may want to start changing the way you eat. Avoid binge-eating, late night snacks, and focus on a well-balanced diet. Youll notice improvements in your mood and motivation too. Its needless to mention successful weight loss also requires a proper diet.
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Exercise When Its Convenient For You
In most cases, people have a strict workout schedule. They exercise at a specific time of day every time. While for many people this type of schedule is practical, it may not be the case for persons with depression. You see, individuals with depression may feel even more stress that leads to loss of motivation if theyre subjected to a strict exercise schedule. Thats why persons with this common mental and emotional health problem should exercise when its convenient for them. Dont pressure yourself to exercise at a specific time of day. Give yourself some liberty to work out when you feel well enough to do so. This is important because some people find their symptoms are worse in the morning while others in the afternoon or night. So, one size fits all rule doesnt apply here. At the end of the day, it all comes down to how you feel.