32 Years in Albuquerque, New Mexico
(505) 232-6818
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