Maintain Healthy Weight

Parent Category: Operation Overhaul 2.0
The key to achieving and maintaining a healthy weight isn't about short-term changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. 

If you have already achieved a healthy weight and would like support to maintain this – we are here for you! 


Staying in control of your weight contributes to good health now and as you age. 
  • Make a commitment. You need to make a commitment to you to eat healthy, move more, and reduce screen time. All of these actions will help keep you in energy balance. Take some time to think about what's really important to you and how your weight ties into it. 
  • Create a support network. It helps to have family, friends, and co-workers who will support you in your new lifestyle habits. Families can serve healthy meals for gatherings and your friends can limit drinks with social occasions. At work, go on short power walks with colleagues and talk to co-workers about making healthier choices at the cafeteria or vending machine. If you lost weight with a Dietitian, keep checking in with that person every now and then. 
  • Set realistic goals. The best goals are specific, possible, and forgiving (not perfect). "Eat three servings of fruit a day" is a better goal than "eat more fruit." 
  • Track progress. Tracking progress can help you feel good about your successes and can show you where you may need to make some changes if everyone is not meeting their goals. It doesn’t mean you have to step on the scale often, but when you do, it’s more about having a plan of what to do when the scale changes. Don’t wait – take action. 
  • Be ready. Having a list of ideas for eating healthy and moving more will help you stay in balance. 
  • Learn how to handle setbacks. Setbacks sometimes happen. What is important is to keep trying and have a positive attitude. If you turn to food in times of stress, learning new ways to handle your emotions is important. 
  • Reward yourself. One way to help you stay motivated is to regularly reward yourself. Choose non-food rewards as much as possible. 
  • Prize exercise. Physical activity is an absolute must for maintaining any amount of weight loss, as well controlling your current weight. Enjoying being physically active is a life-long positive habit. 
  • Limit screen time. Whether it's your tablet, phone, computer, or TV, screen time tends to be idle time. It's easy to overeat while you're parked in front of a screen. Give yourself a curfew: You're only going watch or surf for a certain amount of time a day. 
  • Eat breakfast. Breakfast isn't a magic meal. Weight loss depends on what you're eating and your overall calorie balance throughout the day. One theory is that eating breakfast sets the tone for the rest of your day. So start out with something that gives you nutrients, not empty calories. You could have oatmeal topped with fruit and nuts, or low-fat yogurt with berries and granola, or an omelet loaded with veggies and some whole wheat toast on the side. 
  • Favor fiber. Make your diet rich in fiber. You get it from plant foods like vegetables, fruits, whole grains, beans, nuts, and legumes. Fiber helps you feel full, so you're less likely to overeat later on. People who eat plenty of fiber -and who also get regular physical activity, eat fewer calories, and track their progress (such as by weighing themselves regularly or wearing a pedometer) -are more likely to succeed at long-term weight maintenance. 
  • Get back on the wagon. Vacations, holidays, and stressful life situations happen, and no one eats according to plan all the time. The trick is to get back on course as soon as possible. Make it a learning experience, not a failure. Remember that you can move on from setbacks, and maintenance is a marathon, not a sprint.

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