Healthy Habits for a Healthy Weight

By Kara Ten Kley, Registered Dietitian

Being overweight is not only hard on one's physical self; it can also be hard on one's emotional health and self-esteem. So, how can you achieve a healthy weight? Most of all, be realistic and don't equate being model slim with a better quality life. Make your life count to the fullest right now, and then take small steps to begin to achieve and maintain a healthier life. It takes time to make new habits.

To help you establish healthy habits for a healthy weight, below are some solutions to common food and behavior challenges. Consider making some of these part of your everyday life. The result will be well worth it!

Proximity to Food

Eat only in eating places, i.e. not in the car, your bedroom, or standing up, etc.
Let other people take care of their own snacks; you don't need to be a waitress.
Avoid places that tempt you with high calorie food.
Keep low calorie substitutes on hand such as reduced calorie hot chocolate, fresh fruit, etc. and avoid having junk foods in your cupboard.
Don't eat while doing other activities. Instead, focus on enjoying your meal.

Amount of food you eat

Stop forbidding yourself from you favorite foods. The more food is off limits, the more you will want it. Instead, allow yourself a small portion now and then.
Share a single serving with another person.
Eat mini-meals. Having smaller, more frequent meals can prevent you from getting ravenously hungry and overeating at any one time.
Drink a tall glass of water with all meals and snacks
Take advantage of individually packaged snacks to bolster your willpower. They're convenient and can be a helpful way to manage portion size.

Getting the right balance of fulfillment from food vs. non-food experiences

Many people become overweight by eating to divert their attention from any unpleasant feeling they are experiencing. I believe finding alternative ways to find emotional fulfillment is one of the most important skills for healthy eating.

Use relaxation techniques instead of food to handle intense emotions like stress, anxiety or depression.
Talk through your emotions rather than eating through your emotions. Ask yourself: Why am I eating?
Give yourself non-food rewards for personal successes.
Listen to your body's physiological signs for hunger.
Don't over emphasize failures in your weight plan. Realize the sooner you get back on track, the less disappointed you will feel. You are already further than where you started.
Manage your weight with slow, small changes, because they need to become a lifestyle habit.
Remember to exercise and make healthy food choices based on the food guide pyramid.