10 tips for achieving lifelong weight management

We know that keeping weight off is even harder than losing it. So why is it so difficult to maintain a healthy body weight? The simple answer is that you need to create a personalized plan and take a team approach to weight management. You will achieve lifelong results if you understand the underlying issues that may be interfering with your efforts.

Our team can help you by developing a plan specifically tailored to your unique history and your own strengths and goals. The medically supervised program takes into account your medical, behavioral and nutritional needs to develop a customized plan to ensure your weight loss is successful and sustainable.

10 sure-fire ways to help you get started

Medical health

1. It’s vital for you, your doctor and a dietitian to know about your medical history before you begin a weight-loss program. An examination and lab tests can indicate whether you have any underlying conditions, medications or limitations that could be affecting your weight.

2. Your health assessment includes your sleep patterns and habits. Adequate sleep and rest contribute greatly to your ability to lose extra pounds and keep them off.

Behavioral health

3. Setting and tracking realistic, incremental goals will help you succeed at weight loss. Begin your plan with reasonable steps and build from there. Stay on track by recording your food and activity (there are lots of great apps available). Try asking a friend, co-worker or family member to be your accountability partner.
4. Learn healthy ways to deal with stress without using emotional eating as a tool. Yoga, tai chai, meditation, walking, hobbies or group support all can help balance your life.
5. Before you eat, use a hunger scale to determine if you are hungry or eating for other reasons.

Nutrition

6. Shop and prepare meals and snacks with a plan in mind. This will help you have healthy choices available, especially when you are rushed or busy.
7. Choose whole, real foods and explore resources like your local farmers market.  Limit processed foods, fast food and dining out.

Fitness

8. The essential aspect of making a fitness program work is designing and scheduling it to fit your lifestyle. The ultimate goal is strength training twice a week, and 30 to 60 minutes a day of cardiovascular exercise and stretching.
9. Be as active as possible. Take the stairs, park farther away, play with your kids in the yard or walk with a co-worker. Have fun by varying your activities. About a third of all the calories you burn are from activity, so take advantage of those benefits.

Best for last

10. You do not need to be food or fitness obsessed. Instead, make sustainable lifestyle changes to achieve your goals and be as healthy as possible.

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