While recovery from mood disorders such as anxiety and depression can be lifesaving, weight gain often can be an unwanted side effect of treatment for many people. In this Health Alert, Johns Hopkins provides nine practical strategies to head off unwanted weight gain.
Psychiatric medications including antidepressants, mood stabilizers, and antipsychotics may increase weight by stimulating the appetite or slowing the body's metabolism, and that gain can range from minimal (a few pounds) to significant (up to 50 pounds).
Such rapid weight gain may increase the risk of many health conditions associated with being overweight, such as high blood pressure, diabetes, heart disease, arthritis, and some types of cancer. Despite the fact that many psychiatric medications have weight gain as a side effect, that does not mean it's a fait accompli. Be aware of the potential for weight gain and follow these strategies to head off extra pounds:
- Weight Loss Strategy 1: Weigh yourself weekly and keep a diary of your weight so you can notice small increases quickly and take steps to counter further gains. Also keep a food diary for an accurate gauge of how much you're really eating on a daily basis.
- Weight Loss Strategy 2: Avoid or limit high-calorie, high-fat foods.
- Weight Loss Strategy 3: Eat smaller portions -- and smaller meals and snacks overall.
- Weight Loss Strategy 4: Don't keep large quantities of junk foods in your home. If you need to snack, choose healthy foods such as fresh fruit or vegetables or unbuttered popcorn.
- Weight Loss Strategy 5: Eat slowly. Many people eat too quickly -- the brain needs about 20 minutes to recognize that the stomach is full , so if you eat too fast, you'll be apt to consume more calories than you need to satisfy your hunger.
- Weight Loss Strategy 6: Don't skip meals. Going for long periods of time without food only serves to make you hungrier in the long term and more likely to overeat once you do eat.
- Weight Loss Strategy 7: Exercise every day to counteract any extra calories you're consuming and give a boost to your metabolism. Try resistance training and aerobic exercise. To build muscle, lift weights or use resistance machines three times a week.
- Weight Loss Strategy 8: Drink frequently. Hunger is one of the symptoms of dehydration, so quench your thirst with calorie-free beverages such as water, seltzer, diet soda, and decaffeinated coffee and tea.
- Weight Loss Strategy 9: If all else fails, talk to your healthcare provider about switching to a medication that is less likely to cause weight gain or adding another one that might help avoid weight gain. Don't stop taking your medication without discussing it with your doctor, as your depression or anxiety may return or you may experience withdrawal side effects.
