Simple steps for lasting change

Build healthy habits that last

Lasting weight loss isn’t about cutting out all your favorite foods or doing extreme workouts. It’s about small, steady changes that help you feel better — and stay that way. We’re here to support you in building healthy habits that work for your life. 

Rethink the race mindset  

Trying to lose weight too fast can make you feel tired, frustrated, or ready to give up. Instead of focusing on a finish line, focus on progress. Small steps add up over time. Healthy change happens when you go at your own pace and give yourself grace along the way. 

What healthy weight loss looks like

Healthy weight loss happens gradually— about 1 to 2 pounds a week. A balanced lifestyle with good nutrition, regular physical activity, stress control, and enough sleep helps your body stay strong and steady.

Remember, everyone’s body — and situation — is different. Things like medicines, daily stressors, sleep health, hormones, age, work schedules, and access to healthy food can all affect your weight.   

Choose a plan that works for you

Before starting any plan, make sure it’s safe and realistic. Skip anything that promises fast results or big changes overnight. Talk with your Marathon Health provider — they can help you find a plan that’s right for your body and your goals. 

Keep in mind: 

• There’s no one-size-fits-all plan for weight loss. 
• What you eat matters, but it’s also about what’s available to you. 
• Progress looks different for everyone — and that’s okay. 

Eating plans that work 

A good eating plan doesn’t have to be complicated. It’s about balance, portion sizes, and choosing foods that make you feel good. 

• Mediterranean-style eating – Includes vegetables, fruits, beans, whole grains, and healthy fats like avocados, nuts and olive or canola oil. You can use frozen or canned veggies and fruit — just look for ones with low sodium or no added sugar. 
  
• DASH-style eating – DASH stands for Dietary Approaches to Stop Hypertension. This style eating style focuses on simple swaps like choosing lean meats or beans, limiting salt, and adding more fruits and vegetables when you can. 
• Balanced eating – All foods can fit. Try smaller portions of higher-calorie foods and fill more of your plate with whole foods that keep you full longer, like beans, eggs, or brown rice. 

Everyday habits that make a difference 

• Eat mindfully – Simple swaps like drinking water instead of soda, choosing smaller portions, or adding a vegetable to each meal of the day can make a big difference over time. 
• Move daily and exercise – Daily activities like chores, gardening, and walking boost overall health, while exercise like running, swimming, and weight training burns calories, supports weight loss, and strengthens your body. 
• Manage stress – Stress affects your body in many ways. Try deep breathing, writing your thoughts down, listening to music, or spending time with people who make you feel supported. 
• Get good sleep – Aim for 7 to 9 hours of sleep each night if you can. Rest helps your body recover, reduces stress, and supports weight control. 

Stay patient and kind to yourself 

Change takes time — and that’s okay. Focus on what you can control, not what you can’t. Celebrate every step forward, no matter how small. 

You don’t have to do it alone. Your Marathon Health provider can help you create a plan that fits your lifestyle and supports your goals every step of the way. 

Ready to take the next step?

Schedule an appointment today to talk with your provider about your weight management journey.