Set yourself up for weight loss success

Starting a weight loss plan can be an exciting and challenging time. Behavior changes can feel overwhelming, but you don’t have to go it alone. Whether you’re starting a new program or looking to refocus your weight loss efforts, here are practical steps you can take to set yourself up for success.

Focus on your relationship with food

This is the first step to understanding your current eating habits and feelings about food. 

• Write down the reasons you eat:  Is it for nourishment, when you’re feeling certain emotions, or when you need something to do? Consider how each situation makes you feel.
• Avoid labeling foods as “good” or “bad”. Instead, think of them as “more healthful” or “less healthful”.  
• Learn as much as you can about long-term lifestyle changes to help you avoid a “quick-fix” mindset.

Build your support system 

• You don’t have to go it alone. Find the right people to cheer you along on your weight loss journey. It can make all the difference.
• To help you stay on track and accountable, share your experiences with trusted family and friends.
• Some weight loss plans offer a medical care team to help you reach and sustain your goals. This team may include doctors, nurses, dietitians, physical therapists, exercise physiologists and mental health providers. 

Get organized

• Keep your weight loss tools handy. 
• When you’re eating specific foods or meal replacements, make sure you have enough replacements on hand
• To prevent impulsive eating, write down your meal plan for the week and schedule prep time.
• Make a plan for exercise. Set a schedule that works for you and think about when, where and how long you’ll work out and the weekly activities you’ll do. 
• Consider the steps you’ll take to get back on track when you do have a bad week.

Start small and finish big

• Set both long- and short-term goals. Think about specific, measurable goals.
• To avoid feeling overwhelmed, pick one or two to focus on each week.