Weight Management - Getting to a Healthy Weight: Lifestyle Changes
What is a healthy lifestyle?
Eating healthy foods. This includes fruits, vegetables, and whole grains. If you eat meat and
dairy foods, choose lean meats and low-fat dairy foods most of the time.
Healthy eating also means not eating too much sugar, fat, or fast foods. You
can still have dessert and treats now and then. The goal is moderation. See
Making some kind of physical activity part of your daily routine. "Physical
activity" doesn't have to mean regular visits to the gym or running marathons.
There are lots of other ways to fit activity into your life. See
Not smoking. Weight gain is a big concern for many people who want to quit
smoking. But many people don't gain weight. And it's more of a health risk to
keep smoking than it is to gain a few extra pounds when you quit. For
information, see the topic
Drinking only moderate amounts of alcohol. That's up to 2
drinks a day for men, 1 drink a day for women.
Managing stress. Many people find that
eating is their way of managing stress. If you have a lot of stress in your
life, it can be hard to focus on making healthy changes to your lifestyle. For
more information about how to deal with stress, see the topic
Becoming more active and improving your eating habits are
the two main ways to reach a healthy weight.
One Woman's Story:
"I see it as a whole life
change. I actually get mad at people when they say, 'You've been on a diet.'
I'm not on a diet. I've never been on a diet. I just changed the way I eat. I
changed the way I live."—Jaci
If you need to make
some lifestyle changes to get to a healthy weight, you'll have more success if
you first change the way you think about certain things:
Don't compare yourself to others. Healthy bodies come in all shapes and sizes. Our culture focuses
much too much on thinness, and thinness is just not realistic or natural for
most of us. Yet we feel bad when we can't achieve such an unrealistic body
size. Body size isn't as important as being healthy.
Pay attention to how hungry or how full you feel. When you
eat, pay attention to why you're eating and how much you're
Forget about dieting. Dieting almost
never works over the long term.
Decide that you're going to improve your health instead of deciding to go on a diet. For
example, you may want to:
realized it wasn't a time-limited thing. It wasn't like, 'Well, I'm going to be
really good and stay on this food plan now until I get the weight off.' It was
more a realization that, 'You know, at 62, if I want to weigh 130 to 135
pounds, then I have to do these things.' I can't stop doing them just because I
lose the weight. So it became much more of a lifestyle change than a temporary
diet. The idea that somehow I could go back to my old ways was just not there