Gaining Better Weight Loss Habits

Changing weight loss habits involves making small, sustainable lifestyle shifts like mindful eating, increasing physical activity, improving your diet (more fruits/veggies, whole grains, less sugar/processed foods), controlling your environment (keeping healthy snacks handy), and setting realistic goals, focusing on consistency over perfection to build new routines for lasting success. 

Mindset & Planning

• Understand Your "Why": Know your motivation to stay committed.

• Set Small, Realistic Goals: Aim for gradual changes (e.g., walk 15 mins, 3x/week) rather than drastic ones.

• Plan Ahead: Meal prep and pack healthy lunches to avoid impulsive choices.

• Be Mindful: Eat slowly, without distractions like TV or phones, to recognize fullness.

• Learn from Setbacks: Forgive yourself and restart; don't let one bad meal derail you. 

  
  

Eating Habits

• Hydrate: Drink plenty of water, especially before meals; swap sugary drinks for water.

• Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, and lean proteins.

• Control Portions: Use smaller plates, measure ingredients, and serve yourself once.

• Limit Unhealthy Foods: Reduce processed items, added sugars, unhealthy fats, and excessive salt.

• Healthy Snacking: Keep fruits, veggies, or nuts available for hunger pangs. 

  
  

Activity & Environment

• Move More: Find enjoyable activities (walking, gardening, dancing) and aim for 150 mins/week.

• Control Your Space: Keep tempting foods out of sight or the house; keep healthy options accessible.

• Make it Inconvenient: Chew gum or drink water if you feel like mindless snacking at work. 

  
  

Key Takeaways

• Start Small: Add one or two new habits at a time.

• Consistency Over Intensity: Regular, small efforts are better than sporadic, extreme ones.

• Don't Skip Meals: This can lead to overeating later.