We also know that there are metabolic changes happening when we lose weight that make it more difficult to keep the weight off. So it’s no wonder the latest fad diet and hours on the treadmill isn’t enough to get you the long-term results that you’re looking for. Here are 8 weight loss habits that could help you to reach your weight loss goal and the higher quality of life and health that you’re looking for.
- Make a conscious commitment to healthy eating
Diets don’t work. But there are numerous studies that affirm how important healthy eating is for weight loss and our overall health. Committing to healthy eating doesn’t mean depriving yourself of all the foods you enjoy, it simply means incorporating more healthful foods more often and reducing the frequency of less healthful food choices. This can be much easier if you create a healthful food environment at home (and at work, to the extent you are able). Aim to have foods around that make healthy choices easier when you’re stressed and tired. These are the times when healthy habits for weight loss can be particularly challenging, so preparing for those in advance can go a long way in helping you to be more successful.
- Establish a consistent physical activity routine
Exerting ourselves physically just for the sake of doing so (also known as exercising) is not in our nature as human beings. And our environment no longer requires us to be active to have food, water, or shelter. So it’s more important than ever to make time for regular physical activity. Data from the National Weight Control Registry suggests that people are most successful at keeping weight off if they participate in at least 60-90 minutes of physical activity most days of the week. However, this doesn’t have to be the goal from the start. Incorporating even small amounts of physical activity into your daily routine can have physical and mental health benefits that will motivate you to keep doing more. Start with walking, if you’re able. Or an aerobics class if that’s more your style. Focus on how you feel after doing that activity and then slowly incorporate different types of exercise like resistance training or yoga. No matter what type of physical activity it is, a consistent routine is one of those good habits for weight loss and overall health.
- Eat regular meals
A regular eating pattern is another good weight loss habit. By consuming healthful, satisfying meals on a regular schedule throughout the day rather than meal skipping, you prevent yourself from reaching a point of extreme hunger, which tends to lead to overeating. Different meal timing strategies work for different people, but research suggests that eating more of your daily calories earlier in the day leads to more weight loss than saving them all up for the evening. We also tend to choose more healthful foods earlier in the day than late at night when we’re tired and stressed.
- Get in touch with your emotional state
We eat for many reasons. Hunger is just one of them. Often it’s stress, anxiety, sadness, and even happiness that drives us to eat. Being more mindful about why you’re eating is a good habit for weight loss. The next time you are feeling a craving for something, take a pause and check in with yourself about how you’re feeling and what’s driving you to want something to eat. If you’re not physically hungry but looking for a cookie to make you feel better, consider what else might make you feel better at that moment. This is just one strategy for helping to manage emotional eating. You can find more here.
- Stay hydrated
Drinking plenty of water throughout the day is a good habit for weight loss as it helps promote fullness, helping you eat fewer calories. It may also help to boost metabolism. More specifically, research shows that drinking water before a meal leads to more weight loss than just following a low calorie diet alone. If you don’t like water, try adding a bit of flavor with fruits and vegetables or a sugar-free flavor packet and keep your glass or bottle visible throughout the day.
- Get enough sleep
Most people know that healthy eating and physical activity are key components to losing and maintaining weight, but we often overlook the importance of sleep. There is extensive research to show a significant association between sleep duration less than 7 hours and weight gain. We believe this outcome is at least partly related to reduced caloric intake among persons getting the recommended amount of sleep, but there are likely a number of factors at play. So while late night television or scrolling on your phone into the wee hours of the morning can be tempting, do yourself a favor and get to bed at a reasonable hour to allow yourself at least 7 hours of sleep each night.
- Start a food & exercise journal
Research has strongly supported self-monitoring as an effective weight loss habit. Whether you are using the newest smart watch to monitor your activity level or jotting down your food intake with just a pen and paper, any type of self-monitoring promotes more awareness for these behaviors that have an impact on your weight. Monitoring can be especially helpful to work through weight loss plateaus and to prevent weight regain as it is a tool you can go back to time and time again.
- Discuss medical weight loss options with your Primary Care Provider
You may be doing all of the above and still not having success with weight loss. You can blame biology for that. We now understand that there are a number of mechanisms in the body that make weight loss and weight loss maintenance difficult. If you’re not having success with lifestyle changes alone, then it may be time to discuss medication options with your primary care provider. Weight loss medications are FDA-approved prescription medications that primarily work by changing signals to the brain driving appetite and cravings for food. Not everyone is a candidate for weight loss medication, but a discussion with your primary care provider could help you understand if this is an option that could help you. You can find more information about weight loss medications here.
Losing weight can be hard, but you don’t have to do it alone! Form Health can help you reach your weight loss goals and improve your overall health. Our insurance-covered medical weight loss program will give you the tools to help you lose weight while building new habits to keep it off. Each Form Health patient partners with a Board Certified Doctor and a Registered Dietitian to create a personalized weight loss plan that includes nutrition, physical activity, mindset shifts and FDA-approved medication, if appropriate. The program is delivered entirely through the Form Health app which allows patients unlimited, frequent communication with their care team via video visits and messaging, weight and food tracking, and access to educational content.
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