Helping Patients Achieve a Healthy, Active Lifestyle

couple exercising together in city

Achieving and maintaining a healthy weight contributes to good overall health. People who carry excess weight are at a much higher risk for serious health conditions such as heart disease, diabetes, cancers and mental illness. According to the CDC, those with a body mass index (BMI) of 25 or higher are considered to be at an unhealthy weight. If you’re ready to make a change, our team at Washington Health Institute is here to help you make that happen.

Washington Health Institute offers body weight management services to help you make the lifestyle choices you need to lose weight. Our compassionate, personalized body weight management services consist of:

  • Dietary evaluation
  • Physical activity plan
  • Behavioral and self-monitoring strategies
  • Stress management tools

Dietary Evaluation and Counseling

The first step toward body weight management is dietary evaluation and counseling. Our team at Washington Health Institute in Washington, D.C. will take a look at what your diet currently looks like and create a plan that works for you. Though participating in the latest popular diet may seem appealing, we want to stress that these may be more harmful to your health than helpful. Instead, we’ll help you focus on building a diet that boosts your energy, makes you feel good and stays within your calorie needs.

A balanced, healthy diet includes the following:

  • Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • A variety of protein-rich foods such as lean meats and poultry, seafood, eggs, legumes (beans), nuts and soy products
  • Reduced sugars, sodium, cholesterol, saturated fats and trans fats

Physical Activity Plan

Combined with a healthy diet, vigorous physical activity, especially cardiovascular exercise, is one of the best ways to lose weight. The more active you are, the better your metabolism works at burning calories. The best way to maintain weight loss is also through physical activity.

Other benefits of physical exercise:

  • Better sleep
  • Improved cognitive functioning
  • Better mental health
  • Building strength and endurance
  • Reducing your risk of certain diseases, such as heart disease
  • Better overall health

Cardiovascular exercise increases your heart rate and gets your blood pumping. Jogging, running, biking, swimming, jump roping and dancing are some examples of cardiovascular exercises.

Becoming more active is a lifestyle choice as well as a health choice, so find a physical activity that you love! From there, your provider at Washington Health Institute will help you determine a physical activity plan outlining how often and how much to exercise.

Behavioral and Self-Monitoring Strategies

In order to successfully implement significant life changes, your mind has to be prepared for it, too. Arming you with the necessary behavioral skills to navigate these life changes are an important part of our body weight management strategy. Our provider will work with you to help your mind reshape the way it may think about food and your body.

Self-monitoring during your weight management journey is the best way to document your body’s changes. It also holds you accountable. A great way to self-monitor is by keeping a log, journaling or taking notes on your journey. By self-monitoring, it is to see when you need help and may need to check in with your provider.

Stress Management Tools

Stress management can help you maintain a healthy mindset and stay focused during your weight management journey. Your provider at Washington Health Institute will provide you with various tools and techniques to help manage stressors in your life that may be contributing to weight gain. This may include mindfulness exercises, techniques for better sleep and more.