Whether you are just beginning to build a plan to make healthy choices or have tried one before, you know that it takes commitment and determination. One of the keys is looking within yourself to figure out your own weight-management goals, expectations, and motivations. You may be more likely to stay on track if you focus on why you want to create healthy habits.

Start to think about making a plan for how you will work toward these goals. Start by writing down why you want to make these changes to your life.

Which inspire you to stay focused?

Of course, these are not the only things that may motivate you. They are just examples. What are your reasons for wanting to lose weight?

Once you figure out what motivates you, hold onto that idea. Focusing on why you are taking these steps toward wellness may help you stay on track. Once you know why you are making healthy choices and how you will overcome any challenges you face, you may be ready to make a plan and start taking charge of your weight management.

For more information, talk to your health care provider.

Does the thought of changing your lifestyle concern you? Does it sound overwhelming? It doesn’t have to be. You can get started by making small changes, one at a time, to your daily habits and activities. You’ve probably done this in the past, so you can draw on that experience to help you make changes to better manage your weight.

Small changes can be more important than they seem. Just remember, every positive change – be it about your mindset or your lifestyle – counts as progress.

Download the Activity and Nutrition Tracker as a way to take another step toward your goals and see your progress. For more information, talk to your health care provider.

Often, when people are trying to eat healthier, they don’t know where to begin. Getting the right portions of the foods you’re already eating is a good place to start.

Have you heard of MyPlate? It's a way to organize your plate at each meal so you get the right amount of foods your body needs. Once you get used to it, you may like using the MyPlate method because it does not focus on what you can or cannot eat and is not a way to count calories. It is a tool to help you think about what types of foods you are eating relative to others, with a focus on healthy protein, grains, vegetables, and fruits.

You may also find it helpful to track what you eat. You can log food and drinks in a notebook, on a smartphone or computer app, or with the Food and Activity Tracker at the bottom of this page. Read food labels to find out the recommended serving size and measure your portions when you dish up each meal. By logging what you eat and drink, you can get a realistic look at your eating habits, and you may find areas where you can cut back.

MyPlate and food tracking are strategies that may help you well into the future.

Talk to your health care provider to develop a plan for keeping track of portions.

Reducing calories is important for weight management, but eating healthy is about more than just counting calories and carbohydrates and reducing fats in your diet. In addition to cutting back on some things, you want to give your body the fuel it needs. Remember, eating healthy foods does not have to be boring. Let’s talk about some healthy food choices that may help you and your health care provider build a nutrition plan you can enjoy.

Instead of white bread or sugary snacks, try whole-grain breads and cereals, as well as fresh fruits and vegetables. These foods contain more fiber. The right amount of fiber can help you regulate your blood sugar and lower your cholesterol. Also, fiber can help you feel full, so you may eat less in the long run. Just be sure to gradually increase the fiber in your diet over a few weeks to avoid gas and/or bloating.

Go for the brightly colored fruits and vegetables. That’s usually a good sign that they’re packed with nutrients. Try using more fresh or frozen blueberries, spinach, broccoli, oranges, cantaloupe, sweet potatoes, and red bell pepper in your meals or as a snack. A tasty fruit is a smart choice to replace a less healthy sweet snack.

Unsaturated fats include oils like canola, olive, peanut, corn, sunflower, and safflower. Food sources of healthy fats include nuts, olives, flax seed, and fish naturally high in omega-3 fats. Replacing saturated fats with “healthy” fats may help you improve your cholesterol and your risk of heart disease. Also, your body uses fats for fuel. Unsaturated fats are a good source of the energy you will need as you get active.

Saturated fats are found in food made from animal sources, such as fatty meats, butter, cheese, whole milk, as well as tropical oils (palm oil and coconut oil). Trans fats are formed after a chemical process changes a liquid fat (oil) into a solid fat. Trans fats are commonly found in hard margarines and fat products used in cookies and a variety of other processed foods. Check the food label to see how much saturated and trans fat the food contains.

Some sodium, or salt, is essential to your body. But too much sodium in your diet can have detrimental effects on your health, especially your blood pressure. Try and limit these types of foods: table salt, processed foods such as deli meats, canned soups and stews, salted snack foods (salted crackers, pretzels, nuts), cheese, and prepared foods. If your diet is high in sodium, your body may retain water.

Instead of frying your food, bake, broil, or grill using very little added fat. If you do cook with oil, use a small amount of healthy oil spray, such as canola or olive oil, to keep food from sticking to the pan, or to add flavor.

Be sure to speak with your health care provider before making any changes to your diet.

Examples are running, swimming, brisk walking, biking, or dancing.

Examples are using resistance bands and using weight machines at the gym.

Examples are yoga, stretching, or Pilates.

Use this tool to assess the steps you’ve taken toward your weight-management goals. Then, you can work with your health care provider to find ways to build on your strengths and overcome challenges when moving forward.

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Keeping track of your food and activity will help you and your health care provider gain an understanding of your eating and activity behaviors and patterns. Be honest and open, so you can get the most out of your discussion with your health care provider.

Download the Food and Activity Tracker as a way to help you work toward your weight-management goals.

Remember, talk to your health care provider about ways to manage your health.

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