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Behavior Changes for Weight LossBehavior Changes for Weight Loss


Behavior Changes for Weight Loss

Prioritize health

Integrating small changes into your daily routine can make a big collective impact. Standing a few extra times per day or integrating some small office circuit workouts are great ways to increase your physical activity levels, while swapping a healthy snack for your more calorie-dense go-to can lead to improved weight control. Unexpected meetings, personal commitments, and travel can all impact your schedule, but seemingly small healthy choices each day can help keep your health a priority.

Make the time

Scheduling time each week on your calendar will help you allot time for visits to the gym, meal preparation, and self care. You might find it helpful to prep meals for the whole week in one cooking session. Making larger batches of a favorite healthy meal can provide options for lunch and dinner throughout the week. Wake up earlier to workout, or skip lunch with colleagues and hit the gym. Involve the whole family in exercise and food prep so you don’t have to sacrifice time together to get healthy.

Stop being critical

Self-criticism can put you in a downward spiral of negative thinking that can ruin your efforts to eat well and exercise. Pay attention to negative self-talk, and correct it with positive affirmations . Making a conscious effort to accept and love yourself will make a big difference in your attitude and motivation.


Healthy lifestyles are not one size fits all. The weight loss method that is best for someone else, may not be a good fit for you. Some people love to exercise, while others may care more about learning to cook healthy foods. Eating six times a day may be the key for you to control hunger, or maybe three meals is better for your schedule. Don’t be afraid to fail or admit that you don’t like something. Keep trying until you find what works for you.

Focus on how you feel

Weight loss success involves more than cutting calories and exercising. Stress, emotions, and self-esteem levels influence your motivation and ability to make healthy choices. Track how you feel as often as you track food intake and exercise. This will help you identify emotions that trigger cravings so that you can make permanent changes to keep the weight off for good and be a healthier you.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
Eat better. Feel better. MyFoodDiary Categories Exercise
Weight Loss
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