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Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Achieving and maintaining a healthy weight includes healthy eating, physical activity, optimal sleep, and stress reduction. Several other factors may also affect weight gain. cdc.gov
1. Start by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include how much weight you want to lose, the date you’d like to lose the weight by, changes you’ll make to establish healthy eating patterns, and a plan for regular physical activity. |
2. Consider talking to your health care providers. They can evaluate your height, weight, and explore other weight-related risk factors you may have. |
3. Set some short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Then some short-term eating and physical activity goals might be to start eating breakfast, take a 15 minute walk in the evenings, or have a salad or vegetable with supper. |
4. Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. |
5. Revisit the goals you set for yourself in Step 3 and evaluate your progress regularly. |
