Members of MyObesityTeam are curious about the strategies and resources others use to support their health goals while living with obesity. We’ve read hundreds of comments from members of MyObesityTeam and summarized their recommendations below.

If you’re living with obesity, you might find some of these recommendations helpful. Leave a comment or visit MyObesityTeam to tell us the strategies and resources that have had the biggest impact on your daily life.

1. Be Mindful of What You Eat Through Journaling and Tracking

Journaling about what you eat can be as simple as using a pen and paper, but it’s also made easier through the use of technology and apps like MyFitnessPal or MyNetDiary.

One member said journaling gives her a chance to take a step back and look for patterns. She explained, “Food journaling keeps you honest, and lets you see the good and the bad of your eating habits, and what areas you need to improve on or eliminate!” Another member said, “I was very obese, but I started writing down my goals of what I wanted to accomplish.”

2. Make It Easy To Prepare Healthy Snacks and Well-Balanced Meals at Home

Some MyObesityTeam members shared that making healthy eating simple and convenient helps them stay on track with their diet plans. Here are a few ways members make healthy eating easier:

Shop the Perimeter of the Supermarket Only

Seek out healthy foods in the fresh vegetable, meat, and dairy sections. Avoid the processed food sections — usually located in the center of the store.

Plan and Prep Your Meals

Consciously deciding on meals in advance makes it easier to create a grocery list, prepare ingredients ahead of time, and avoid impulsive food decisions while shopping.

Use Portion Control

Some members recommend cooking in smaller amounts to help control portion sizes and avoid the temptation of overeating. Others suggest buying snacks in individual-sized portions.

Here are six easy recipes for managing obesity.

3. Consider Specific Diets for Long-Term Changes

Some members find that diet plans, such as limiting the types of food they eat, can be helpful for weight management. One example is the Mediterranean diet. One member recalled a conversation they had with their doctor.

“When I got more serious about losing weight, my primary care provider suggested the Mediterranean diet. Not a diet per se, but a healthy lifelong way of eating.” Keep in mind that you should always have a conversation with your healthcare provider prior to making major changes to your diet.

Other members don’t follow one specific way of eating, but rather recommend making healthy choices. As one said, “Eat small portions, don’t skip fruits and vegetables, don’t skip carbs. Drink plenty of water. Exercise moderately.”

Sometimes, members allow themselves a day off from their diet plan. One member wrote that they have “one day a week that I call my cheat day.” They schedule that day for when their grandchildren visit.

4. Embrace Routine

Some members find that sticking with a routine diet plan or limiting their food choices at home is their secret to weight management. However, this isn’t always appealing to everyone. For others, it’s important to have a variety of food options.

5. Change It Up, but Still Track It

Doing the same thing all the time doesn’t work for everyone. One member said they’ve created a challenge to try new foods in a healthy way. They explained, “I plan on finding a new vegetable that I haven't tried once a month.”

Others keep variety in their diets, but use calorie- or carb-counting apps or a points system to help track their intake.

Here are some popular apps MyObesityTeam members use to track their nutrition:

• MyFitnessPal — “MyFitnessPal is great! Options to pay to upgrade, but the free version is great and tracks macros as well.”
• Fitbit — “​​I use the Fitbit app, even though I don’t have a Fitbit.”
• FitOn — “Have you ever heard of an app on your phone called FitOn? They have a ton of food that you can have, exercises, etc. I just started this on Monday, and I love it.”
• WeightWatchers — “I don’t have to eat the food that they have. I can eat anything, and as long as I meet my points per day on the app, I am good.”

Other options members have shared are MyNetDiary, Lose It!, Pacer Walking App, Noom, and Reverse Health. To use these apps, download them from your phone’s app store.

6. Try Nutrition Coaching

Another tactic is to work with a dietitian or nutritionist. Your doctor may be able to refer you to one within your insurance plan. If your insurance doesn’t cover it, this may present a financial burden, but working with a professional can make a difference for your nutrition and weight loss goals.

7. Find Support

You can reach out for support in several ways. You can try working with a nutritionist, talking to a family member or friend, or posting a message here on MyObesityTeam. Members of this community offer one another support, encouragement, and forgiveness when they’re faced with challenges.

One member wrote, “One thing that really helped me in the beginning was writing down a reason I wanted to eat healthy every morning. When I was asked to do this at first, I thought I would only have three reasons to write down, so after three days, I wouldn’t have anything to write. But as it turns out, I had many, many reasons I could think of to stick to my plan and make good choices.”

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

What tools or strategies do you recommend to others? Is there anything on this list you’d like to try? Share your experience in the comments below, or start a conversation by posting on your Activities page.