How to start losing weight with healthy habits
Losing weight can feel overwhelming, but small, consistent changes can lead to meaningful results over time. Building healthier habits around nutrition, activity, and daily routines is one of the most effective ways to improve your health and maintain a healthy weight.
According to the Centers for Disease Control and Prevention (CDC), carrying excess weight can increase your risk for serious health conditions, including heart disease and type 2 diabetes. Understanding how weight affects your health and how to make sustainable changes can help you take the first step toward better overall well-being.
Key facts about weight and health
- Reaching and maintaining a healthy weight can reduce your risk of chronic disease, according to the CDC.
- Small, consistent lifestyle changes are more effective than short-term diets.
- Physical activity and nutrition both play a role in weight management.
- Many people underestimate how much they eat or how little they move.
- Even modest weight loss can improve your health.
What is BMI and why does it matter?
Body mass index, or BMI, is a measure that uses your height and weight to estimate body fat. It is often used as a general screening tool to categorize weight status and assess potential health risks, according to the CDC.
While BMI can be helpful, it does not account for factors like muscle mass, body composition, or overall lifestyle. It should be used as a starting point for understanding your health, not the only measure.
To calculate your BMI, visit this BMI Calculator from the National Heart, Lung, and Blood Institute.
How to get started with exercise: start with just ten minutes
La actividad física no debe hacerse toda junta. According to the U.S. Department of Health and Human Services, regular physical activity plays an important role in maintaining a healthy weight and improving overall health.
You can break down the recommended 150 minutes of exercise a week to 30 minutes a day, 5 days a week. Mejor aún, realice una caminata de diez minutos por la mañana. Luego, ande en bicicleta diez minutos. Quizás después de comer, camine durante diez minutos. Todo cuenta a favor de sus 30 minutos de ejercicio físico al día.
If you're ready for more activity, join a team sport like an adult kickball league, pick-up basketball game, or start one of your own. El tiempo vuela cuando nos divertimos. Y es un gran motivador.
How to build healthy habits
Try to create routines that support your goals, such as scheduling time for exercise, planning meals in advance, and getting enough sleep. Surrounding yourself with supportive people and environments can also make a difference.
It is normal to experience setbacks. The key is to stay focused on your long-term goals and continue making progress.
One simple strategy for building healthier routines is called habit stacking, which involves linking a new healthy behavior to something you already do regularly, such as preparing a healthy snack while your morning coffee brews or taking a short walk after finishing dinner.
Stacking small, positive actions onto existing habits can make new behaviors feel more natural and easier to maintain over time.
Weight loss medications and GLP-1 options
Some people may explore weight loss medications, including GLP-1 options, as part of their treatment plan. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), these medications can support weight loss for some individuals, but they are most effective when combined with healthy eating, regular physical activity, and behavior changes.
If you are considering medication, talk with your doctor about what options may be appropriate for you and how they fit into a broader plan for improving your health. To learn more, read our article with the five things to know about using GLP-1 drugs for weight loss.
When to talk to your doctor, and how Capital Blue Cross can help
Our Capital Blue Cross Connect* health and wellness centers are here to help! Visítenos en cualquier momento para esto:
- exámenes de salud y evaluaciones de riesgos de salud
- nutrition and fitness guidance from registered dietitians
- desarrollo de un plan de bienestar personal
También está disponible el asesoramiento sobre salud. Además, ¡puede inscribirse en las clases de actividad física, que incluyen yoga, zumba y mucho más!
If you have concerns about your weight or related health conditions, your doctor can help you develop a plan that fits your needs. They can also help you understand your risk factors and recommend appropriate resources or treatments.
Taking the first step toward healthier habits can feel challenging, but even small changes can lead to meaningful improvements in your health over time.
Este no es un consejo médico y no pretende sustituir el asesoramiento, diagnóstico o tratamiento médico profesional. Siempre busque el consejo de su médico u otro proveedor de atención médica calificado con cualquier pregunta que pueda tener con respecto a una afección o tratamiento médico. La información que se brinda está dirigida al público en general. Capital Blue Cross y sus empresas afiliadas consideran que este recurso de educación de la salud brinda información útil, pero no asumen ningún tipo de responsabilidad con respecto a su uso.
*Capital Blue Cross Connect is brought to you by Capital Blue Cross, an Independent Licensee of the Blue Cross Blue Shield Association, serving 21 counties in Central Pennsylvania and the Lehigh Valley.