When you have a chronic disease like obesity, you may not always give yourself the care you need and deserve. “I’m struggling to find motivation for self-care practices that I know are the foundation of a healthy, active lifestyle,” shared a MyObesityTeam member. “I know these practices make weight control easier, but I can’t seem to get off the couch.”

Even small steps to care for your well-being can help you feel better — physically and emotionally. Here are seven ways to build healthy habits and get positive momentum.

1. Stay Hydrated

Staying hydrated may not always be top of mind, especially if you don’t feel thirsty. But drinking water throughout the day is an important part of taking care of yourself and supporting a healthy weight management plan.

“I am trying to add water with lemon in it as a treat to myself instead of soda,” one MyObesityTeam member wrote. “I don’t think I hydrate enough.”

You can stay hydrated by drinking water and other fluids, but fruits and vegetables are high in water content, too. These include:

• Asparagus
• Bell peppers
• Celery
• Cucumbers
• Tomatoes
• Watermelon

These and other types of produce not only help keep you hydrated but also support healthy eating goals.

2. Prioritize Quality Sleep

Getting enough sleep is an important — and often overlooked — part of managing weight and overall health. Research shows that people who sleep less than seven hours a night are more likely to gain weight. Poor sleep can increase hunger and make it harder to burn off energy during the day.

Sleep affects hormones that control your appetite. When you’re well-rested, your brain is better able to handle cravings so that you’re less likely to reach for sugary snacks. Try some of these tips for a better night’s sleep:

• Avoid alcohol, nicotine, and caffeine, especially in the evening.
• Limit naps to 30 minutes or less.
• Set a reminder to start winding down before bedtime.
• Stay off screens (phones, tablets, and TV) for at least 30 minutes before bed.
• Try journaling to help manage your stress.

Obesity has been linked to several sleep disorders. If you have trouble sleeping or feel tired all day, talk to your healthcare provider. Treating a sleep disorder can do wonders for your quality of life.

3. Enjoy Gentle Physical Activity

Physical activity is key to overall health, but that doesn’t necessarily require vigorous workouts. If you have joint pain, joint damage, or other health conditions related to obesity, a gentler activity level may be a better choice.

Start with just a few minutes a day of an activity you enjoy. Chair yoga may help with flexibility, and walking can boost your mood. Regular physical activities, whether they involve low- or moderate-intensity movement, can contribute to a healthy lifestyle. Moving your body can boost your energy and support weight loss over time, if that’s a goal.

Several members of MyObesityTeam have found that working out in the water is especially helpful. “Swimming has helped me so much. I have issues from the hips on down,” one member shared. “My swimming isn’t enough to lose weight, but it helps the joints, and right now, that’s good.”

“I have severe osteoarthritis and both knees need replacing. I walk in the pool twice a week. My chiropractor insisted I get in a pool,” another member said. “I don’t like having to get myself there and home again, but walking forward and backward the length of the pool for 20 or 30 minutes has made a huge difference in my physical condition.”

If you’re interested in water exercise, check out community pools or the nearest YMCA — many offer low-cost options.

4. Simplify Meal Planning

Careful meal planning can help support your health goals, but grocery shopping isn’t everyone’s favorite part of the process. If shopping in person feels stressful or overwhelming, you’re not alone. Many grocery stores offer online ordering so you can have your items brought out to your car or delivered to your home.

Shopping in the store can feel uncomfortable if you feel like other people are judging your choices. “I find it hard to go out in public because of people who are so negative to overweight people,” one member of MyObesityTeam said.

Ordering groceries online may give you more time to make thoughtful food choices and help you avoid impulse buys. Careful planning allows you to stock up on healthy meals and snacks and make sure you have something on hand for breakfast. If you often skip the morning meal, you can try some simple breakfast ideas to help you stay on track.

5. Curate Mindful Eating Habits

Studies show that eating while distracted, like when watching television or driving, leads to feeling less satisfied after a meal. You may end up eating more than you intended or not even remember what you ate. Being mentally present can help you enjoy your food more and make healthier choices.

“I’m trying to be more mindful of my stress and anxiety and how it drives my eating,” noted a MyObesityTeam member. “Let’s treat ourselves with kindness and compassion today.”

You can try these tips to eat more mindfully:

• Put your food on a plate rather than eating straight from the package.
• Schedule time for meals rather than snacking on the go.
• Sit down at a table, and turn off distractions like the TV or your phone.
• Take a few deep breaths before eating to help you feel calm and present.
• Play relaxing background music to make mealtime more enjoyable.

6. Connect With Others

Spending time with others and feeling part of a community can help you feel connected. Members of MyObesityTeam have talked about how feeling isolated affects their well-being. “My biggest issues all revolve around loneliness,” one member shared. “I think I would be doing better if it were not for the loneliness and everything that stems from that.”

“I make sure I get myself out to talk to people, so it doesn’t become overwhelming,” wrote another member. “I am starting to volunteer, too. Sitting in an apartment all day can get you down.”

Members have found connection in many ways, such as attending religious services, crocheting, and volunteering for veterans’ groups. Taking steps like joining a book club at your library or signing up for a class can help you meet others and feel more supported.

If you feel like your mental health needs more support, reach out to a therapist. Talking to a mental health professional can make a big difference.

7. Celebrate Small Wins

Making small changes every day can lead to big benefits over time.

“I noticed how I was able to walk down the stairs yesterday without taking one step at a time — little victories,” one MyObesityTeam member shared. These “little victories” can help you build healthy habits and boost your confidence to take on larger goals.

One MyObesityTeam member described what keeps them going: “It’s hard to find the motivation. I found it easier when you know your ‘why.’ My why is racing or taking part in Tough Mudders and road races like 5Ks and 10Ks. I walk the races and mostly finish last. Yet, I feel proud crossing the finish line because I gave it my all. My slow pace finish is just as impressive, and the course is just as long as it was for the first person who crossed the finish line.”

Stay positive by taking a moment every day to reflect on what you’re doing right. Noticing your progress can help you stay motivated and treat yourself with kindness.

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

What are your obesity self-care practices? Have you worked with healthcare professionals to make lifestyle changes that boost your sense of well-being? Share in the comments below or on your Activities page.