Depression affects over 16 million Americans. And if probably already have heard that obesity is becoming an epidemic as well.

Depression and weight gain go hand-in-hand. Adding weight can lead to feelings of depression and vice-versa.

If you’re depressed, managing your weight is a positive step in the right direction. Maintaining a healthy weight is the best way to combat feelings of anxiety and depression in addition to the physical health benefits you’ll enjoy.

Read on, as we take a look at some useful weight management tips to improve your physical and mental health.

Try to Identify Your Triggers

Depression fuels our weight gain and weight gain can cause us to feel depressed.

So how do you stop this vicious cycle?

As you go throughout your day, look for triggering behavior. For example, maybe you see an advertisement for some irresistible junk food. You then purchase the junk food and later feel guilty for eating it. In this instance, the triggering action was getting excited by the advertisement.

Identify what triggers set you off in the wrong direction you can pre-plan actions to take next time you encounter the same triggers. In the example above, you could decide to keep a healthy snack nearby to ease your hunger when you see something unhealthy you want to eat. 

Reframe Your Relationship Between Depression and Food

As you go forward, try to reframe your relationship with food and depression. 

Try to look at food as fuel and not relief from depression. 

Remember there’s no such thing as “comfort foods.” Unhealthy foods are more like “guilt foods,” as that’s how you’ll feel after unhealthy eating.

It’s helpful to keep a food diary. Record what you eat, including how much you eat and when you eat. Write down how you feel when you eat and how hungry you are.

Over time you’ll begin to see patterns and the natural culprits of bad eating habits. You’ll start looking at your habits like data and not a means to comfort yourself.

Don’t overreact if you feel sad. Know the difference between sadness and depression, which you can compare here.

Take Baby Steps

We all have lofty goals to lose 25, 50 or 100 pounds or more. These goals are admirable, but they are so large they exist in the distant future. The rate of failure on long-term goals is high. This sets us up for an inevitable letdown if you fail to reach your goal.

Instead, create small goals to reach today, with an eye towards the end of the week.

Goals should be simple and achievable. You might vow to avoid junk food until your after-dinner snack or to walk 30 minutes during lunch. Maybe you set out to drink water instead of your mid-afternoon soda. 

Start small and ratchet up your goals slowly over time. Celebrate small victories. You only lost one pound this week? That’s great news, that’s one pound less than less week. You’re progressing.

Commit to Exercise Daily

Exercise is important because it staves off your depression. It’s one way to break the depression/weight gain cycle.

Exercising at moderate intensity for at 45 to 60 minutes can do wonders for your mental state. 

But most people with depression find it difficult to engage in daily exercise.  So how can you establish an exercise habit that sticks?

The key is to find an activity or exercise routine you truly enjoy and chart your own path to success. Perhaps you like to hike, swim or ride your bike? Figuring out what you like best and go for it.

Look for Quick Opportunities to Move Your Body

If that’s too much, start out small and build up your fitness level.

Any activity will do. Just get your body moving. 

According to research, consistently sitting without activity for 30 minutes or longer can lead to a number of health problems such as depression, type 2 diabetes, heart disease, and even cancer.

So look for opportunities to keep moving, even if it’s getting up and walking around the house. Park farther from the store. Take the stairs and not the elevator.

Small changes in your routine to become more active will have a positive effect on your mental well-being.

Get Adequate Sleep

Problems sleeping are a symptom of depression while also contributing to it. Add to that, poor sleep has a negative impact on your weight and physical health.

Kill two birds with one stone by getting at least eight hours of sleep per night. 

If you have a hard time falling asleep, make sure you follow a regular sleep pattern. Go to bed at the same time each day. It will help your body identify when it needs to be ready to go to sleep.

Regular exercise also contributes to a better night’s sleep. Do not consume alcohol, caffeine or nicotine before bed. And turn off electronics 30 minutes before bed to flush the light out of your room and reset your eyes for sleep.

If you work odd or long hours, check out our tips for getting a good night’s sleep.

Eat Stabilizing Food

It’s important to eat food which stabilizes your blood sugar. Also, consume foods which increase the production of brain chemicals such as serotonin, dopamine, and norepinephrine. 

Foods in this category are going to be fresh vegetables and fruit. Whole grain pasta and bread are also ideal. Look for protein in lean meat, poultry, and seafood. Legumes, nuts, and seeds are the perfect sources for healthy fats and protein.

Final Thoughts on Depression and Weight Gain

When you suffer from depression, your metabolism undergoes changes and begins to slow. Among other things, this leads to weight gain. Feelings of guilt or shame associated with weight gain are a symptom of depression. On and on the depression and weight gain cycle continues.

Break the cycle through the exercise, nutrition and sleep tips recommended above. Take a long view of the process and realize it’s going to take time. Take small steps each day to achieve your weight management goals and celebrate when you achieve them.

If you enjoyed this article, please check out our five proven weight loss tips based on actual science.