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Healthy habits for weight loss

Obesity - healthy habits; Obesity - healthy eating

Whether it is healthy or unhealthy, a habit is something you do without having to think about it. People who succeed at weight loss, turn healthy eating into a habit.

These healthy eating habits can help you lose weight and keep it off.

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Set up Your Kitchen

The family kitchen can trigger unhealthy eating habits if your shelves are lined with sugary snacks. Rearrange the kitchen to make diet-boosting foods the most natural choice.

Practice Healthy Eating

Life gets busy and a lot of people end up eating without thinking about the food they're putting in their mouths. The following habits can help you avoid this mindless eating.

Break old Habits

Emotional eating, or eating for comfort rather than nutrition, can make a big difference in what and how much you eat. To improve your relationship with food:

Get Support

Friends and family can help you stay on track and encourage you along the way. Be sure to pick people who understand how important this is and who will support you; not judge you or try to tempt you with old eating habits.

References

Jensen MD. Obesity. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 207.

LeBlanc EL, Patnode CD, Webber EM, Redmond N, Rushkin M, O'Connor EA. Behavioral and pharmacotherapy weight loss interventions to prevent obesity-related morbidity and mortality in adults: an updated systematic review for the U.S. Preventive Services Task Force [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2018 Sep. (Evidence Synthesis, No. 168.) PMID: 30354042 pubmed.ncbi.nlm.nih.gov/30354042/.

Ramu A, Neild P. Diet and nutrition. In: Naish J, Syndercombe Court D, eds. Medical Sciences. 3rd ed. Philadelphia, PA: Elsevier; 2019:chap 16.

US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Updated December 2020. Accessed January 25, 2021.

US Department of Health and Human Services website. Nutrition and weight status. www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status. Updated April 9, 2020. Accessed April 9, 2020.

US Preventive Services Task Force; Curry SJ, Krist AH, et al. Behavioral weight loss interventions to prevent obesity-related morbidity and mortality in adults: US Preventive Services Task Force recommendation statement. JAMA. 2018;320(11):1163–1171. PMID: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.

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Review Date: 4/9/2020  

Reviewed By: Linda J. Vorvick, MD, Clinical Associate Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. Editorial update 01/25/2021.

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