Skip to main navigation Skip to main content Skip to footer For Medicare For Providers For Brokers For Employers Español For Individuals & Families: For Individuals & Families Medical Dental Other Supplemental Explore coverage through work How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics Shop for Medicare plans Member Guide Find a Doctor Log in to myCigna
Home Knowledge Center Wellness Library Tips for Maintaining Weight Loss

Tips for Maintaining Weight Loss

Overview

Get started on healthy eating

If you're trying to eat in healthier ways, you may need to change some of your daily habits. But you don't need to make huge changes. Over time, small changes can make a big difference.

Here's how to get started.

  • Start slowly.

    Small changes are easier to make than big ones. So change your eating habits a little bit at a time. For example, try switching from white rice to brown rice or white bread to whole-grain bread. Or drink water instead of high-sugar drinks.

  • Add some healthy foods.

    Focus on adding healthy food to your diet, rather than just taking unhealthy foods away. For example, add vegetables to sandwiches or add fruit to yogurt and cereal.

  • Help yourself make healthy choices.
    • Keep more healthy foods, like fruits and vegetables, at home.
    • Pack a healthy lunch and snacks for work.
    • Have friends or family try a healthy meal with you.
    • Put your snacks on a plate instead of eating from the package.
    • Limit how often you eat out.
  • Try mindful eating.
    • Be aware of your hunger and respond to what your body tells you.
    • Try to include foods that you enjoy eating. They can be healthy or just something you like.
    • Fully enjoy the flavor, smell, texture, and color of your food.
    • Take your time when you eat.
    • Avoid distractions, such as screens or books, while you eat.

Avoid unplanned eating and drinking

Having regular low-calorie snacks throughout the day along with regular smaller meals is a good way to manage your hunger. Plan snacks as part of your overall calories for the day, and avoid eating unplanned calories.

  • Try not to sample food while cooking.
  • Don't eat unplanned snacks.

    When you're tempted to snack at times that you didn't plan for, substitute a glass of water with lemon, and snack on carrot or celery sticks. Avoid sweetened drinks like sodas, special coffee drinks, energy drinks, and juices. They add a lot of calories.

  • Try a different activity.

    When you feel the urge to have an unplanned snack, try an activity that does not involve eating, such as taking a bath, reading a book, or doing a hands-on activity.

  • Make dinner the last thing you eat until breakfast.
  • Use portion control.

    Measure one portion of a snack into a bowl so you aren't tempted to keep reaching into the box or bag.

Limit alcohol

If you drink, limiting alcohol may help you manage your weight. Alcohol provides a lot of calories but no nutrition. The number of calories in a drink depends on how much alcohol it contains. Drinking 1 beer at dinner every night adds more than 4,500 extra calories each month.

These are estimates of the calories in drinks:

  • Beer: 153 calories and 13.9 grams of alcohol in 12 fl oz (355 mL)
  • "Lite" beer: 103 calories and 11 grams of alcohol in 12 fl oz (355 mL)
  • Table wine: 123 calories and 15.4 grams alcohol in 5 fl oz (148 mL)
  • Gin, rum, vodka, whiskey, and other "hard" liquor [ 1.5 fl oz (44 mL)]:
    • 97 calories and 14 grams of alcohol (80 proof)
    • 110 calories and 15.9 grams alcohol (90 proof)
    • 124 calories and 17.9 grams alcohol (100 proof)

Get active

Physical activity helps you burn more calories. Experts say that more than 5 hours a week of moderate activity can help. Aim for 60 to 90 minutes a day. Moderate exercise is safe for most people. But it's always a good idea to talk to your doctor before you start an exercise program.

Current as of: September 20, 2023

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

© 2024 Ignite Healthwise, LLC. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Ignite Healthwise, LLC.

Related Links

Obesity

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

I want to...

Get an ID card File a claim View my claims and EOBs Check coverage under my plan See prescription drug list Find an in-network doctor, dentist, or facility Find a form Find 1095-B tax form information View the Cigna Glossary Contact Cigna

Audiences

Individuals and Families Medicare Employers Brokers Providers

Secure Member Sites

myCigna member portal Health Care Provider portal Cigna for Employers Client Resource Portal Cigna for Brokers

The Cigna Group Information

About Cigna Healthcare Company Profile Careers Newsroom Investors Suppliers The Cigna Group Third Party Administrators International Evernorth

 Cigna. All rights reserved.

Privacy Legal Product Disclosures Cigna Company Names Customer Rights Accessibility Non-Discrimination Notice Language Assistance [PDF] Report Fraud Sitemap Cookie Settings

Disclaimer

Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc., and Cigna HealthCare of Texas, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of Cigna Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT); (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA); or (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), formerly known as Cigna Life Insurance Company of New York. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. LINA and NYLGICNY are not affiliates of Cigna.

All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.

Selecting these links will take you away from Cigna.com to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details