Create a Daily Routine
- Set a daily wake-up time and bed time
- Have a structured eating pattern; focusing on breakfast, lunch and dinner and snack if appropriate
- Dress up for work or as if you are going out every morning—if you are always in sweatpants or other loose-fitting clothes, it’s easier to ignore weight gain
Focus on nutrient dense foods
- Be sure to include whole grains, fruits, vegetables and lean meats
- Plan your meals ahead, if possible
- Try to buy whole foods such as apples, eggs or beans instead of heavily processed foods such as potato chips or granola bars whenever possible
- Have a structured eating pattern; focusing breakfast, lunch and dinner and snack if appropriate
- Get creative in the kitchen – you may have time to try new, healthy recipes
Think about how much you are eating
- Manage your portions by using smaller plates or buying single-serve items
- Make ½ of your plate non-starchy veggies, ¼ plate whole grain, carbohydrates or starches, and ¼ plate lean protein
Get enough sleep
- For most adults, that's seven hours or more per night
Take steps to manage your stress
- Meditation, yoga, and mindfulness practice can help
- Be aware of mindless eating which can be due to stress, anxiety and depression and can result in weight gain
Schedule regular exercise
- Try an online workout class or a free app
- Gardening/housework still counts
- Walking outside is a great way to get vitamin D
