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It’s easy to ask someone to change habits that cause them to gain weight – but it’s not always obvious at first which those habits are. Many of our habits are so ingrained that we don’t even notice we’re doing them. That habits you may need to change to lose weight and keep it off will vary, but there are some common habits that can lead to weight gain identified below that will help.

Implementing these simple behavior changes will not only help us lose weight, but will help you maintain your goal weight long-term. The last thing we want is to work hard and lose the weight and only to fall back into old habits and gain that weight back.

Plan Ahead

This included meal planning, meal preparation, and portioning out snacks and meals

Eat with Intent

Eat slowly and pay attention to what you’re eating. Avoid looking at your phone or the television. Pay attention to the signal your body is sending and stop eating when you’re no longer hungry.

Switch to Water

If you drink soda, switch to water or sparkling water. Soda is one of the easiest ways to add unwanted calories.

Eat Your Vegetables

Your mom and dad were right about one thing – you do need to eat your veggies, at least if you want to lose and maintain your weight. Vegetables are high volume, low calorie, and high fiber.

Find Other Comforts

For many, food is a source of emotional comfort. Try to find other activities you can enjoy to relieve stress and or reward yourself – music, movies, books, shopping, exercise, face masks.