| Strategies | Description |
|---|
| Set realistic goals. | Set goals and expectations that are specific, realistic, and flexible. |
| Get regular exercise. | Exercising just 30 minutes a day 5 times a week can help with weight loss. Add a variety of physical activity to your daily routines. |
| Eat regularly and track intake. | Eat on a set schedule to minimize mindless eating. Eat only when hungry, and write down what and how much you consume by using a food diary. |
| Control portions. | Watch your portions. This is the amount you decide to eat. Read labels to determine the recommended serving size. |
| Drink water. | Eliminate sweetened beverages. |
| Join a weight loss support group. | Social support helps promote healthier coping strategies and accountability. |
| Losing weight is not an easy task, but it doesn’t have to be painful. Making basic lifestyle changes in your daily routines can have significant benefits. |
| SOURCE: KRUGER, BLANCK, AND GILLESPIE (2006). |