{"id":3771,"date":"2025-08-27T10:23:56","date_gmt":"2025-08-27T14:23:56","guid":{"rendered":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3771"},"modified":"2025-10-16T14:05:27","modified_gmt":"2025-10-16T18:05:27","slug":"healthy-habits","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/","title":{"rendered":"Healthy Habits"},"content":{"rendered":"\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color wp-elements-660538b0a9a068a3c53f91ba97637cc9\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\r\n<h2 class=\"wp-block-heading has-text-align-left has-black-color has-text-color has-link-color\">Sustained Weight Loss &#8211; Building Blocks<\/h2>\r\n<p class=\"has-text-align-left\">Lifestyle change doesn\u2019t happen overnight. It\u2019s built one small habit at a time. Explore evidence-based habits that support long-term, healthy weight management.<\/p>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Healthy Eating<\/h2>\r\n<div style=\"background-color: #e6f4ea;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-janetrangdoan-1099680-1024x683.jpg\" alt=\"Healthy food\" height=\"233\" \/><\/h2>\r\n<p><strong>The foods you keep in your environment influence your choices daily<\/strong>. By setting yourself up for success, you make the healthy choice the easy choice.<\/p>\r\n<ul>\r\n<li><strong>Plan meals in advance:<\/strong> Reduces decision fatigue and last-minute takeout.<\/li>\r\n<li><strong>Keep healthy foods visible and ready:<\/strong> Washed fruit on the counter, cut veggies in the fridge.<\/li>\r\n<li><strong>Hide or avoid bringing home ultra-processed snacks:<\/strong> Out of sight, out of mind works.<\/li>\r\n<li><strong>Make a list of go-to meals:<\/strong> For when you don&#8217;t have time to plan.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3795&amp;preview=true\">More on Healthy Eating<\/a> <a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3798&amp;preview=true\">Recipes<\/a><\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Appetite &amp; Self-Awareness<\/h2>\r\n<div style=\"background-color: #e0f0fa;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-helenalopes-693269-1024x683.jpg\" alt=\"Mindful eating\" height=\"233\" \/><\/h2>\r\n<p>Tuning in to hunger, fullness, and emotion helps <strong>prevent overeating and builds long-term resilience.<\/strong><\/p>\r\n<ul>\r\n<li><strong>Pause halfway through a meal:<\/strong> Check how full you feel.<\/li>\r\n<li><strong>Rate your hunger:<\/strong> Before and after meals.<\/li>\r\n<li><strong>Eat without screens:<\/strong> Improves mindfulness and satisfaction.<\/li>\r\n<li><strong>Notice emotional triggers:<\/strong> Like stress, boredom, or reward-seeking.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3821&amp;preview=true\">More on Appetite Awareness<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Movement<\/h2>\r\n<div style=\"background-color: #e6f4ea;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/06\/pexels-julia-larson-6455597-1024x683.jpg\" alt=\"Movement and exercise\" height=\"233\" \/><\/h2>\r\n<p>Movement improves <strong>insulin sensitivity, boosts mood, and helps preserve muscle <\/strong>during weight loss.<\/p>\r\n<ul>\r\n<li><strong>Start small:<\/strong> A 10-minute walk counts.<\/li>\r\n<li><strong>Add movement to your day:<\/strong> Stand during phone calls, take stairs, stretch while watching TV, walk to get the mail, put a walking pad under your desk, etc.<\/li>\r\n<li><strong>Find something you enjoy:<\/strong> Feel free to be creative!<\/li>\r\n<li><strong>Set movement reminders:<\/strong> Use your phone or calendar to stay on track.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/movement\/\">More on Movement<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Restorative Sleep<\/h2>\r\n<div style=\"background-color: #e0f0fa;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-pixabay-416160-1024x683.jpg\" alt=\"Restful sleep\" height=\"233\" \/><\/h2>\r\n<p>Poor sleep affects<strong> hunger hormones, increases cravings, and lowers motivation <\/strong>to move or cook.<\/p>\r\n<ul>\r\n<li><strong>Aim for 7\u20139 hours\/night:<\/strong> Consistency is more important than perfection.<\/li>\r\n<li><strong>Set a wind-down routine:<\/strong> Dim lights, screens off, and gentle movement (like stretching) help.<\/li>\r\n<li><strong>Avoid large meals or caffeine late in the day:<\/strong> Helps your body settle for sleep.<\/li>\r\n<li><strong>Get daylight in the morning:<\/strong> Supports natural sleep-wake cycles.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3804&amp;preview=true\">More on Sleep<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Stress Management<\/h2>\r\n<div style=\"background-color: #e6f4ea;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-pixabay-235990-1024x683.jpg\" alt=\"Stress relief\" height=\"233\" \/><\/h2>\r\n<p>Stress can trigger <strong>emotional eating, poor sleep, <\/strong>and decision fatigue.<\/p>\r\n<ul>\r\n<li><strong>Take short breathing breaks:<\/strong> Throughout your day to reset and refocus.<\/li>\r\n<li><strong>Journal or reflect:<\/strong> Focus on what\u2019s in your control to reduce overwhelm.<\/li>\r\n<li><strong>Engage in enjoyable movement:<\/strong> Like walking or stretching to release tension.<\/li>\r\n<li><strong>Connect with others:<\/strong> Even a short conversation can ease stress.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3808&amp;preview=true\">Explore Coping Strategies<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Social Connection<\/h2>\r\n<div style=\"background-color: #e0f0fa;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-fauxels-3184183-2-1024x683.jpg\" alt=\"Social support\" height=\"233\" \/><\/h2>\r\n<p>Supportive relationships<strong> improve mental health <\/strong>and make behavior<strong> change more likely to last.<\/strong><\/p>\r\n<ul>\r\n<li><strong>Tell a friend or partner:<\/strong> Share your goal for accountability.<\/li>\r\n<li><strong>Join a group:<\/strong> Workout or cooking classes build connection and motivation.<\/li>\r\n<li><strong>Eat meals together:<\/strong> When possible \u2014 without screens.<\/li>\r\n<li><strong>Check in weekly:<\/strong> With someone about your progress.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3816&amp;preview=true\">More on Social Connectedness<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Substances<\/h2>\r\n<div style=\"background-color: #e6f4ea;padding: 30px;border-radius: 10px;margin-bottom: 30px\">\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color\"><img decoding=\"async\" class=\"alignright\" style=\"font-size: 14px;width: 350px\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-jeshoots-7403-1024x683.jpg\" alt=\"Substance awareness\" height=\"233\" \/><\/h2>\r\n<p>Caffeine, alcohol, nicotine, and other recreational drugs can interfere with <strong>hunger signals, increase stress, disrupt sleep, and lead to unintentional overeating.<\/strong><\/p>\r\n<ul>\r\n<li><strong>Eat breakfast:<\/strong> Instead of relying on coffee alone.<\/li>\r\n<li><strong>Choose lighter alcoholic beverages:<\/strong> And set limits before social events.<\/li>\r\n<li><strong>Replace smoking or vaping:<\/strong> With healthier oral habits like gum or crunchy veggies.<\/li>\r\n<li><strong>Reflect:<\/strong> On whether any substances are disrupting your sleep, meals, or routine.<\/li>\r\n<\/ul>\r\n<div style=\"text-align: center;margin-top: 30px\"><a style=\"background-color: #ffffff;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold;margin: 10px\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/substances\/\">More on Substances<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<div style=\"border: 2px solid #000000;border-radius: 10px;padding: 30px;margin-top: 40px;margin-bottom: 40px\">\r\n  <h3 style=\"color: #000000\">Ready to take action?<\/h3>\r\n  <div style=\"align-items: center;gap: 10px;color: #000000\">\r\n    <span style=\"font-size: 1.1em\">Set your next goal!<\/span>\r\n    <span style=\"font-size: 1.2em\">\u2192<\/span>\r\n    <a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3769&amp;preview=true\" style=\"background-color: #e3f1f7;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold\">SMART Goals<\/a>\r\n  <\/div>\r\n<\/div><\/div>\r\n\r\n\r\n\r\n\r\n\r\n","protected":false},"excerpt":{"rendered":"<p>Sustained Weight Loss &#8211; Building Blocks Lifestyle change doesn\u2019t happen overnight. It\u2019s built one small habit at a time. Explore evidence-based habits that support long-term, healthy weight management. &nbsp; 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 &hellip; <a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/\" aria-label=\"Read more about Healthy Habits\">Read more<\/a><\/p>\n","protected":false},"author":122117,"featured_media":0,"parent":3732,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-3771","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Habits - UNC Weight Management Program<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Habits - UNC Weight Management Program\" \/>\n<meta property=\"og:description\" content=\"Sustained Weight Loss &#8211; Building Blocks Lifestyle change doesn\u2019t happen overnight. 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