Lifelong weight management is a challenge for most people. However, your approach to weight loss can make a big difference in your success. If you understand that behavioral, emotional, and physical factors all influence this lifelong journey, you are more likely to be successful. Here are a few tips and tools to help you succeed at managing your weight long-term:
- If you are at your desired weight, maintain it by continuing the healthy lifestyle habits that enabled you to reach this desired weight.
- Seek new healthy behaviors that work for you, which can help you to continue your success in improving your health and preventing weight gain.
- Plan for the stresses that trigger you to overeat. Make a list of people, places, and things that cause you to abandon your healthy eating habits. For example, there may be specific times of the day that cause you to indulge in mindless eating. For each item that you identify, list at least three strategies that will help you cope with these stresses without using food. It could be something simple like taking a walk around the block instead of snacking when you are not hungry.
- Learn to adapt and adjust to unanticipated events that occur in life. Stress can sneak up on us and serious stresses can happen when we least expect it. Make a plan to deal with these stresses by adapting and adjusting. Some ways to do this may be to take a course in stress management, taking deep breaths, yoga, meditation, journaling, social support, or exercising on a regular basis.
- Ask for assistance if you need it. If you feel that you need some new ideas to help maintain your healthy habits with your diet and exercise routines, seeking professional assistance from a Registered Dietitian (RD), mental health counselor, physician, or fitness professional for information and resources to help you move forward or to get back on track with healthier behaviors.
- Make physical activity part of your daily routine. Find activities that you enjoy and plan when and where you will engage in these activities. For example, if you enjoy walking, mark your calendar at work for a specific time that you will go outside for a walk. Bring a friend or coworker who would also appreciate the opportunity to refresh the body and mind.
- Adjust your physical activity goals when needed. For example, if you set a goal to walk briskly for 30 minutes a day and realize you are not able to complete the 30 minutes on a particular day, divide your daily activity into shorter periods instead, such as 3-10 minute walks.
- Be aware of what and how much you eat. By writing down everything you eat and drink for several days, you will quickly to see eating behavior patterns that can help you target your efforts in maintaining a healthier lifestyle. You can measure your food portions and adjust them as needed to further assist you with your food intake.
Try some of these helpful tips to stay on track. If you have more questions about nutrition and weight management, contact your local registered dietitian or locate one via the American Dietetic Association at www.eatright.org.
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HHS, Office of Public Health and Science |