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Contact Information
Los Angeles County
Department of Public Health
Maternal, Child, and Adolescent Health Programs
600 S. Commonwealth Ave., 8th Floor
Los Angeles, CA 90005
Tel: (213) 639-6416
FAX: (213) 639-1034

FAMILIA@ph.lacounty.gov

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Maintaining a Healthy Weight
Achieve a Healthy Weight By Managing Stress
and Sleeping More

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Managing your weight is not just about eating healthy or working out. Stress and sleep also play an important role. Continue reading to learn about changes you can make that will help you maintain a healthy weight.

How Can Stress Impact Your Weight?

Ever notice stress changes your eating habits? Being stressed for a long period of time can make it harder to stick to a healthy eating plan.

Try out these tips to avoid gaining weight when you are stressed:

  • Before eating, ask yourself why you are eating ó are you actually hungry or are you just eating because you feel stressed or anxious?

  • If you are tempted to eat when you are not hungry, distract yourself. Try calling a friend or going for a short walk outside.

  • Talk to your friends and family. Talking about your problems can help you feel better.

To learn more about stress visit our Stress Page. If you are having serious stress problems, get help from your health care provider.

How Does Sleep Impact Your Weight?

The recommended amount of sleep for adults is 7-9 hours per night. Not getting enough sleep affects the hormones that control hunger. This means you may feel hungry even when you have had a full meal. Lack of sleep can also cause your body to hold on to excess fat!

Here are some tips for getting more sleep. Sweet dreams!

  • Turn it off! The light from cell phones, tablets, and TVís can keep you awake for longer and affect the quality of your sleep. Try to keep gadgets away from your bed.

  • Bedtime is sleep time. Try not to work or watch television in bed. Make your time in bed about getting some shut-eye.

  • Keep a routine. Make a habit of going to sleep and waking up around the same time every day. Your body will get used to dozing off and waking up.

  • Work out earlier. Getting regular exercise can improve your quality of sleep. Finish any intense workouts at least 3 or 4 hours before bedtime.

  • Donít eat late. A full belly can prevent you from getting the rest you need. Avoid any food an hour before sleep time.

  • Read a book or magazine! Instead of reading on your phone or tablet, read a paperback so the light from the screen does not affect your sleep.

If you are having serious trouble sleeping, consult your health care provider.

More Information:

Healthy Sleep Habits

Emotional Eating vs. Mindful Eating
 

Apps:

Sleepbot App

Relax Melodies

Noom Coach iOS Android

References:

1.   Mayo Clinic. (n.d.). Stress Management. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress/faq-20058497

 

2.    Centers for Disease Control and Prevention. (2015). Sleep and Sleep Disorders. Retrieved from: https://www.cdc.gov/sleep/index.html

 

3.     Brues, Michael. (n.d.). Canít Shed Those Pounds?. Retrieved from: http://www.webmd.com/diet/obesity/cant-shed-those-pounds

4.   Oakley, Colleen. (2015). Whatís Keeping You Up? 6 Sleep Wreckers. Retrieved from: http://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/default.htm

 
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Family Planning
Planning Your FAMILIA Contraception Options

Active Living †††††
Tips for an Active Life
Stretching and Soreness


Maintain a Healthy Weight ††††
What is a Healthy Weight and
Why Should You Achieve It?

Healthy Ways to Lose Weight
Achieve a Healthy Weight by Managing Stress and Sleeping More


Improve Nutrition
Recommendations for Eating Healthy †††††
Healthy Eating Out †††††
Healthy Beverages


Less Stress† ††††
What is Stress? †††††
What is Depression?†††††
What is Anxiety?


Prevent STIs
Prevent sexually transmitted infections

Address Abuse ††
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Healthy Relationships †††††
Abusive Relationships


Questions? Contact us: FAMILIA@ph.lacounty.gov  (213) 639-6416 
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