News & Events

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 a 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