Losing weight the healthy way Set goals and keep your eyes on the prize

Deciding to drop a few pounds is a decision that involves more than eating well. Exercising and mindfulness play key roles, too. To help you get inspired and started in your weight-loss journey, here are some quick tips.

Begin here Talk to your doctor. Get help figuring out what lifestyle

changes are right for you based on your health history.

Set SAFE goals. Specific, Attainable, Forgiving, Effective. The more realistic the goal, the more likely you are to succeed.

Monitor yourself. Choose to track your weight, calorie intake or exercise. Seeing your progress can be very encouraging.

Be aware of your cues and triggers. Pay attention to what makes you overeat and plan ahead.

Avoid negative self-talk and honor your health. If you fall off the wagon, don’t beat yourself up. Simply keep on going.

Sources: National Heart, Lung and Blood Institute: Guide to Behavior Change (accessed June 2019) nhlbi.nih.gov/health/educational/lose_wt/behavior.htm. The Original Intuitive Eating Pros: 10 Principles of Intuitive Eating (accessed June 2019) intuitiveeating.org. Healthline website: 26 Weight Loss Tips That Are Actually Evidence-Based (accessed June 2019) healthline.com. Healthline website: How Much Water is Best? (accessed June 2019) healthline.com. Healthline website: How to Meditate for Weight Loss (accessed June 2019): healthline.com. Positive Psychology Program website: 62 Stress Management Techniques, Strategies & Activities (accessed June 2019) positivepsychologyprogram.com. Tagline Anthem Blue Cross and Blue Shield is the trade name of: In Colorado: Rocky Mountain Hospital and Medical Service, Inc. HMO products underwritten by HMO Colorado, Inc. Copies of Colorado network access plans are available on request from member services or can be obtained by going to anthem.com/co/networkaccess. In Connecticut: Anthem Health Plans, Inc. In Georgia: Blue Cross Blue Shield Healthcare Plan of Georgia, Inc. In Indiana: Anthem Insurance Companies, Inc. In Kentucky: Anthem Health Plans of Kentucky, Inc. In Maine: Anthem Health Plans of Maine, Inc. In Missouri (excluding 30 counties in the Kansas City area): RightCHOICE® Managed Care, Inc. (RIT), Healthy Alliance® Life Insurance Company (HALIC), and HMO Missouri, Inc. RIT and certain affiliates administer non-HMO benefits underwritten by HALIC and HMO benefits underwritten by HMO Missouri, Inc. RIT and certain affiliates only provide administrative services for self-funded plans and do not underwrite benefits. In Nevada: Rocky Mountain Hospital and Medical Service, Inc. HMO products underwritten by HMO Colorado, Inc., dba HMO Nevada. In New Hampshire: Anthem Health Plans of New Hampshire, Inc. HMO plans are administered by Anthem Health Plans of New Hampshire, Inc. and underwritten by Matthew Thornton Health Plan, Inc. In Ohio: Community Insurance Company. In Virginia: Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. In Wisconsin: Blue Cross Blue Shield of Wisconsin (BCBSWI), underwrites or administers PPO and indemnity policies and underwrites the out of network benefits in POS policies offered by Compcare Health Services Insurance Corporation (Compcare) or Wisconsin Collaborative Insurance Corporation (WCIC). Compcare underwrites or administers HMO or POS policies; WCIC underwrites or administers Well Priority HMO or POS policies. Independent licensees of the Blue Cross and Blue Shield Association. Anthem is a registered trademark of Anthem Insurance Companies, Inc.

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Get extra support at the Weight Center The Weight Center on anthem.com has information on fitness, nutrition and more. You’ll find resources like the Weight Management Playbook, with great advice on healthy weight management and articles on getting active, improving sleep and reducing stress. You can even get discounts on health and fitness items. Simply visit www.anthem.com/theweightcenterand log in.

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Eat with purpose Honor your taste buds with food you love and that makes you feel well. Go for healthy proteins like

lean meats, fish and beans. Whole grains, fruits and vegetables are usually a great choice. Avoid trans fats and saturated fats found in red meat.

Don’t categorize foods as “good” or “bad.” Foods simply have different nutritional content and should be combined together wisely so you get the nutrition your body needs. Think protein, fiber and healthy fats.

Drink plenty of water and don’t drink too much alcohol. Get as much water as your body needs, and when you’re thirsty, drink up.

Enjoy movement Discover how your body likes to move. Try different activities. If dancing is your thing, make time for it;

you’ll have fun and cross cardio off your list.

Try 10 minutes at a time. Getting 30 minutes of activity each day is doable if you break it up into 10-minute blocks. Walk the dog, ride your bike, push your child in a stroller or head out on your own for a stroll.

Mix it up. A full workout routine includes variety. Cardio keeps your heart rate up, weight training makes your body stronger and stretching improves your range of motion and stability.

Calm the body and mind Begin practicing mindfulness. Meditation helps reduce stress and anxiety, which contribute to weight gain.

To begin, try guided meditations apps or join a group in your community.

Practice self-care. Putting your well-being before others can feel selfish. But simple things like getting enough sleep, food, downtime and exercise promote your overall well-being.

Set healthy boundaries. Boundaries outline what behaviors we will and will not accept. Say you need quiet time to read or watch your favorite TV show alone after work. It’s OK to ask loved ones to give you space. Healthy boundaries are vital for a stress-free life.

Find support. If you’re feeling overwhelmed by any situation, reach out to a friend or family member you trust. Scheduling a visit with a mental health professional may also help you reduce stress and learn ways to cope with life’s challenges.