Healthy Habits
Sustained Weight Loss – Building Blocks
Lifestyle change doesn’t happen overnight. It’s built one small habit at a time. Explore evidence-based habits that support long-term, healthy weight management.
Healthy Eating
The foods you keep in your environment influence your choices daily. By setting yourself up for success, you make the healthy choice the easy choice.
- Plan meals in advance: Reduces decision fatigue and last-minute takeout.
- Keep healthy foods visible and ready: Washed fruit on the counter, cut veggies in the fridge.
- Hide or avoid bringing home ultra-processed snacks: Out of sight, out of mind works.
- Make a list of go-to meals: For when you don’t have time to plan.
Appetite & Self-Awareness
Tuning in to hunger, fullness, and emotion helps prevent overeating and builds long-term resilience.
- Pause halfway through a meal: Check how full you feel.
- Rate your hunger: Before and after meals.
- Eat without screens: Improves mindfulness and satisfaction.
- Notice emotional triggers: Like stress, boredom, or reward-seeking.
Movement
Movement improves insulin sensitivity, boosts mood, and helps preserve muscle during weight loss.
- Start small: A 10-minute walk counts.
- Add movement to your day: Stand during phone calls, take stairs, stretch while watching TV, walk to get the mail, put a walking pad under your desk, etc.
- Find something you enjoy: Feel free to be creative!
- Set movement reminders: Use your phone or calendar to stay on track.
Restorative Sleep
Poor sleep affects hunger hormones, increases cravings, and lowers motivation to move or cook.
- Aim for 7–9 hours/night: Consistency is more important than perfection.
- Set a wind-down routine: Dim lights, screens off, and gentle movement (like stretching) help.
- Avoid large meals or caffeine late in the day: Helps your body settle for sleep.
- Get daylight in the morning: Supports natural sleep-wake cycles.
Stress Management
Stress can trigger emotional eating, poor sleep, and decision fatigue.
- Take short breathing breaks: Throughout your day to reset and refocus.
- Journal or reflect: Focus on what’s in your control to reduce overwhelm.
- Engage in enjoyable movement: Like walking or stretching to release tension.
- Connect with others: Even a short conversation can ease stress.
Social Connection
Supportive relationships improve mental health and make behavior change more likely to last.
- Tell a friend or partner: Share your goal for accountability.
- Join a group: Workout or cooking classes build connection and motivation.
- Eat meals together: When possible — without screens.
- Check in weekly: With someone about your progress.
Substances
Caffeine, alcohol, nicotine, and other recreational drugs can interfere with hunger signals, increase stress, disrupt sleep, and lead to unintentional overeating.
- Eat breakfast: Instead of relying on coffee alone.
- Choose lighter alcoholic beverages: And set limits before social events.
- Replace smoking or vaping: With healthier oral habits like gum or crunchy veggies.
- Reflect: On whether any substances are disrupting your sleep, meals, or routine.