15 Steps to Helping Psychiatric Patients Achieve and Maintain a Healthy Weight

Cut out one 12-oz can of sugary soda a day and lose up to 15 lb in a year.

Don’t drink calories: avoid empty calories in soda, energy drinks, and juice.

Switch from whole milk to 2% milk (recommended 3 servings per day). Lose between 5 and 6 lb in a year.

Say “no” to super-size portions. Order smart-size instead and cut out about 500 calories per meal.

Watch less TV. Every 2-hour increment of TV watching represents a 23% increase in obesity and 14% increase in type 2 diabetes mellitus.

Add an additional 2000 steps (or about 1 mile) of walking a day. Consider using a pedometer or app to count steps.

Know the difference between “stomach hunger” and “emotional hunger.” Many patients eat when they are under stress or upset.

Use smaller plates, bowls, and cups. Most patients will eat less.

Check weight at least once a week (on the same scale at the same time of the day).

Eat a healthy breakfast every day. Patients who eat breakfast every day are more likely to lose weight and keep it off.

Use a food diary. It helps to track calories, hunger levels, and emotions.

Read nutrition labels. Knowledge is power.

Weigh and measure food into portions. It helps to portion out and know what you are eating.

Get a good night’s sleep. It fosters a healthy body weight.

Manage stress with healthy techniques, and behaviors. Use strategies such as deep breathing and talking to family and friends.