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Twenty Weight Loss Interventions

A list of basic techniques for weight loss

Accountability partner

Having someone to share goals with

Maintain motivation and commitment

Partner with a friend or family member

Active transportation

Incorporate physical activity into daily routine

Increase energy expenditure

Walk or bike to work

Cook at home

Preparing meals at home

Control ingredients and portion sizes

Plan and cook meals at home

Eliminate liquid calories

Avoiding high-calorie beverages

Reduce calorie intake

Drink water

Food journaling

Tracking food intake

Increase awareness of eating habits

Record meals

Grocery shopping strategy

Planning grocery trips for success

Avoid impulsive and unhealthy purchases

Shop with a list

Meal planning

Creating a weekly meal schedule

Control food choices and portions

Plan balanced meals

Mindful eating

Focus on the eating experience

Promote satiety and reduce overeating

Eliminate distractions

Non-food rewards

Using alternatives to food as rewards

Avoid emotional eating and overconsumption

Celebrate achievements with activities

Portion control

Managing serving sizes

Reduce calorie intake

Use smaller plates

Regular exercise

Incorporating physical activity

Increase energy expenditure

Engage in 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly

Scheduled eating

Setting regular meal and snack times

Regulate hunger and prevent overeating

Eat 3 meals and 1-2 snacks daily

Sleep management

Establishing healthy sleep habits

Regulate appetite and energy levels

Aim for 7-9 hours of sleep per night

Smart snacking

Choosing healthier snack options

Prevent overeating and manage cravings

Opt for whole foods

Stress reduction

Managing stress and emotional eating

Prevent stress-induced overeating

Practice mindfulness

Support groups

Participating in weight loss communities

Enhance motivation and accountability

Join in-person or online support groups

Visualize success

Imagining positive outcomes

Increase motivation and focus on goals

Regularly visualize desired weight loss results

Water consumption

Drinking water before meals

Increase satiety and reduce calorie intake

Drink 1-2 glasses of water 30 minutes before meals

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