How to Create Healthy Habits to Manage Your Weight

Take Stock of Where You’re Starting

Seeing results can be very motivating, so you may decide to record your starting point for comparison.

For example, write down everything you eat for a few days in a food diary, or track any physical activity and self-care you already do. Consider talking to your healthcare provider to assess your height, weight, and/or any other health factors you’re interested in changing.

Knowing these things about yourself can help you understand exactly where you’re starting and help you create your goals and approach.

Set Realistic Goals

Set specific, realistic goals. That’s to say, if you’d like to become a runner, but you haven’t run a mile since gym class, start small. A specific, realistic goal for more physical activity could be: “I’ll walk 15 minutes a day, three days a week for the first week.” Once you achieve that goal, you can set new, realistic goal to walk for longer or more often. Consistently achieving a goal can help you stay motivated. Then, adding a new one can help you continue your pathway to success.

Understanding the results you want may help you set your goals, too. If you want to lose weight, set a realistic target, such as losing a certain percentage of your current weight. For health-related goals, your doctor is a good resource for deciding realistic steps to achieve them.

Ask Why, What, How, and Who

Asking yourself a few questions may help you focus on why your goal matters to you and how you can make it achievable. For a weight loss goal, you could ask:

• Why do you want to lose weight?
• How much do you want to lose?
• What will help you and what will hinder you in reaching your goal?
• Who can help you—family, friends, your doctor, a dietitian, or maybe a weight loss group?

Write down your answers. You can return to your notes when you need to reaffirm your commitment and stay motivated.

Don’t Let Challenges Stop You

Lasting results require time, effort, and patience. Make sure you’re willing and able to make changes to your everyday life—but know that every day won’t go to plan, either.

For example, maybe an upcoming trip to visit family means you have less control over your meals or portion sizes. Or maybe a busy time at work with long hours interferes with your ability to do a daily workout or meditation. Plan for how you’ll show up for yourself and your goals through those challenges.

It’s okay if you get off course sometimes. But always try to get back to your healthy habits. Don’t get disheartened by setbacks—they’re part of achieving the goal and you can always get back to your healthy habits. Progress happens with consistency in the long term.

Fuel Your Progress with Nourishing Foods

A healthy diet can fuel your weight management goals. For many, a healthy diet involves more plant foods like fruits, vegetables, and whole grains. Use modest amounts of healthy fat (like olive oil), reduce the amount of sugar you’re consuming, and choose low-fat dairy products and lean meat and poultry in limited amounts.

Make Physical Activity Part of Your Routine

Making time for exercise and physical activity can sometimes be a challenge. The good news is even small amounts of physical activity can add up.

Find ways to make movement part of your daily routine. For example, maybe you:

• Pick up your work lunch instead of getting delivery. Or pack your lunch and walk to the park to eat it.
• If you have kids, walk with them to school each day.
• Catch up with friends over a neighborhood stroll, workout, or sports match instead of or in addition to dinner.
• Destress by hitting the gym instead of having screen time.
• Take up a physical activity you enjoy, like yoga, basketball, dance, swimming, or another exercise you look forward to doing.
• Schedule movement into your week. One of the best ways to lose body fat is through steady aerobic exercise—such as brisk walking—for at least 30 minutes most days of the week. Add it to your calendar, so you know exactly where it fits into your schedule.

Reward Yourself for Your Efforts

Changing habits can be tough work, and you deserve to reward yourself for your efforts and progress. While a tasty treat here and there is generally not going to derail your efforts, try not to think of food as the only reward, either.

Instead, think of fun things that would bring you a bit of joy. Maybe that’s getting yourself new workout clothes that make you feel great (and more motivated). Or it could be a massage, a pedicure, a local fishing trip, extra time to play a video game, or a movie date. It doesn’t have to be expensive—just something you enjoy.

Monitor Your Progress

Revisit the goals you set for yourself and evaluate which parts of your plan are working well and which may need tweaking.

Remember that changing your lifestyle can be tough. It won’t happen all at once. Be proud of your progress and reward yourself for a job well done.

Sources:

• Centers for Disease Control and Prevention. (2024) About Healthy Weight and Growth
• Mayo Clinic. (2024) Weight loss: 6 Strategies for Success