Most antidepressants can cause weight gain, but not always directly. Sometimes, depression itself can lead to emotional overeating or lack of physical activity, which can both pack on the pounds. There is no reason to choose between being fat or being depressed--changing medications and altering your lifestyle for the better may be just what you need to start feeling better all around.
Step 1
Talk to your doctor about your medication. Different people tolerate different medications in different ways, so switching your medication or even just adjusting your dose may help curb weight gain.
Step 2
Weigh yourself and multiply your weight by 10. Subtract 500 to find the number of net calories you can consume in a day to lose a pound of fat per week. This number does not take exercise into account, so add any calories burned through physical activity to your total.
Step 3
Keep a food diary. Writing down everything you eat, even temporarily helps you see where the extra calories are coming from. Sometimes, it helps to also record how you're feeling each time you eat so you can spot patterns of emotional eating and learn what moods or events trigger overeating. Once you get into the habit, you may even find the activity therapeutic.
Step 4
Keep fresh fruits and vegetables in your refrigerator at all times. When your appetite kicks into overdrive, you can have as many baby carrots or apple slices as you want without feeling guilty.
Step 5
Drink zero-calorie beverages like water and tea. Drinking eight glasses of fluid per day will help you feel full, and adding a slice of lemon or some calorie-free sweetener can help curb cravings.
Step 6
Work some exercise into your day. You don't have to train like an Olympic athlete, but 30 minutes of a moderately-paced activity like walking or cycling on most days of the week will burn calories and can even improve your mood.
Step 7
Lift weights to tone your muscles and strengthen your bones. Lean muscle mass burns more calories than fat, so lifting weights can help accelerate your fat loss. Work each major muscle group twice per week.
Step 8
Join a gym, walking or biking club, or fitness class to not only learn proper form and technique, but also to meet people with similar interests. Having fitness buddies can help keep you motivated, and knowing someone is expecting you to show up can get you out of the house when you'd rather stay in bed.
Tips and Warnings
- Consult your doctor before beginning a weight-loss regimen. If you are having a difficult time staying motivated, your depression may not be responding to the medication. Many people try several different antidepressants before they find the one that works for them, so discuss this possibility with your doctor. Be patient. Antidepressants don't work overnight and neither does weight loss. Just stick to the plan and keep going, and it will happen.
- Never change your medication or your dose without your doctor's approval.
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