Healthy Habits — the Key to Keeping the Weight Off

Posted January 27, 2025 by Elizabeth Emley, Ph.D.

Most of us have experienced setting a resolution or goal but then end up struggling to actually start or maintain it throughout the year. Changing habits in service of long-term goals is a challenging process that takes time, creativity and perseverance.

The science of habits

Habits are unconscious behaviors, triggered by our brain’s craving for reward and dopamine (a hormone that helps us feel pleasure or joy). Habits are particularly difficult to stick with when we don’t see change right away — when the reward is far off in the future. It feels immediately rewarding to scroll through social media when you’re stressed for a bit of relief, while going on a walk takes more physical and mental effort and you may not see the greater health benefits until down the road. Here are some strategies that can help you bridge that gap and be more successful with changing habits this time around.

Set SMART goals

Specific: Identify a clear outcome. What does “eat healthier” really mean to you? Increase your fruit and vegetable consumption? Reduce your soda intake? Increase your protein?

Measurable: Use numbers. How many days a week or a month do you want to work out? How many minutes do you want to spend? How many reps? What time of day are you more likely to go?

Achievable: Find a happy medium. If a goal or habit is too big, you will be unlikely to meet it and get discouraged. If it’s too small, it’s not going to get you the results you’re hoping to achieve. 

Relevant: Pick something that aligns with your long-term goals and values. Is it more helpful for you to focus on avoiding fast food or creating a meal-preparation plan to reduce the need to eat out?

Time-bound: Give yourself a deadline to add accountability. How long might you need to truly put this habit into action, given all the steps it will take?

Focus on your values

It is important to understand and reflect on your “why.” Highlighting your “why” can help in those moments when you’re feeling overwhelmed or unmotivated to make progress toward your goal. Want to get healthier so you can live longer with fewer health issues? Want to be able to travel easier? Want to set a good example for your children or grandchildren? 

Add on to an existing habit

Take a habit you already practice and incorporate something from your new goal. While you’re watching TV in the evening, sit on an exercise ball or stretch. While you brush your teeth, repeat a positive affirmation or reflect on something you accomplished in the day. Pairing good habits together makes it more likely that you’ll continue doing them both.

Set up the helpful cues 

Adjust your environment to make it easier to make a healthy choice in moments you’re typically on autopilot or feeling stressed. Have a book by your bed or purposely leave your phone in another room. Keep your gym bag packed by the door. Prepare a few nutritious snacks for the week that you can grab in the morning. Have a water bottle on your desk as a visual reminder to stay hydrated.

Reframe your thinking

Sometimes our thinking gets in the way of making sustainable change. Humans naturally engage in all-or-nothing thinking — it’s our brain’s way of keeping us safe and secure: “I can run from this tiger and survive or sit here and be their dinner.” But in modern society, this can have unhelpful consequences: “I ate some chips at the party, so now I might as well give up on eating healthier.” It’s important to have self-compassion in these moments and remind yourself of the reality of the situation to stay on track. It feels much different and more motivating to think something like: “I’m disappointed that I didn’t follow my food goal today, but I’m allowed to make mistakes sometimes. I will do my best to get right back on track with my next meal.”

For more information on strategies that can lead to successful weight loss, visit summahealth.org/weightloss.