To successfully manage your weight, you need to change your lifestyle and mindset for the long haul, but also – your behavior – as healthy actions define positive weight loss results.

Here is a quick to-do of top strategies to help you change your behavior toward your weight management goals.

Home Environment

• Eat only at the dining table, avoiding TV and other distractions.
• Remove or hide unhealthy/high-caloric tempting foods from your home so that healthier, lower-calorie options are more at reach.
• Prepare healthy snacks like fruits, vegetables, or low-fat dairy products to have on hand.

Adjusting Your Work Environment

• Stay away from eating or keeping snacks at your desk.
• Plan healthy snacks between meals and walk during breaks.
• Keep gum or low-calorie drinks nearby to prevent mindless eating.

Mealtime Strategies

• Aim for a balanced plate: half vegetables, a quarter lean protein, and a quarter starch.
• Use smaller plates to make portions look more than enough to your brain.
• Pass on offers for seconds.
• Eat slowly to allow your brain time to register fullness.

Daily Food Management Tips

• Try drinking water 20 minutes before giving in to a craving to see if you are really hungry and not thirsty.
• Be mindful and measure high-calorie additions to your food and drinks.
• When dining out, opt for a la carte over buffet and focus on vegetables or share high-calorie dishes.

Smart Shopping Habits

• Shop with a list to avoid impulse buys, especially when hungry or tired.
• Choose smaller packages of tempting foods to control portion sizes.
• Read labels to make healthier choices.

Incorporating Regular Exercise

• Be physically active every day.
• Find activities you enjoy and try getting an exercise buddy for more motivation.

Maintaining a Healthy Attitude

• Set health goals over scale numbers.
• Adopt healthy eating as a lifestyle – not a temporary diet.
• Accept long-term changes that you can keep up with.

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