You may have heard the saying, "You can't outrun a bad diet." There appears to be some truth to that. If you are working to achieve a healthy weight by focusing on physical activity, but aren’t focusing on your nutrition, the consequences of not eating nutritious food might undo the benefits of your exercise.

Unhealthy eating habits have been associated with higher risk of death from heart disease, stroke and diabetes. Most weight loss requires a change in nutrition.

It can be difficult to balance nutrition and weight loss for many reasons. There are a lot of guidelines around what foods you should or shouldn’t eat, macronutrient proportions, portion sizes and more. Plus, many people face lack of time to cook nutritious meals, cravings and fear of failure. It is important to find an approach that works for you. We put together small steps you can take toward long-lasting changes.

1. Reduce Caloric Intake

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT). Calories aren’t bad — your body needs them to keep working. But when you eat more calories than your body needs, the excess calories are stored as fat until you need them. If you’re trying to shed excess fat, start by monitoring your caloric intake while increasing your daily activity levels.

It is also important to make sure your body is still getting the nutrients it needs to function while in a caloric deficit. Talk to your provider or a registered dietician to develop a personalized plan.

2. Learn How to Read Nutrition Labels

You don’t have to stick to the perimeter of the grocery store when following a healthy diet. Packaged foods — like canned beans, nuts, whole grains, yogurt and more — are also part of a well-rounded diet. It is easier to make smart choices about packaged or processed foods when you know how to read nutrition labels.

Nutrition labels include helpful information about serving sizes, calories and key nutrients that affect your health, like fat, sodium, sugar and protein. Look for foods lower in sodium, saturated fat, sugar and calories. Items high in fiber or protein are good choices to help keep you full.

Use the DASH Eating Plan Nutrition Facts Label Guide to learn more about reading nutrition labels before your next trip to the grocery store.

3. Meal Prep

Meal planning is a great tool to help keep you on a healthy eating track. Prepping meals in advance can help you avoid the temptation to buy fast food during the week, since you’ll already have a nutritious meal ready. Plus, when you cook at home you can control every ingredient that goes into your meals as well as portion sizes.

Each week, plan out your menu and create a grocery list before you head to the store. You can also start small by aiming to create enough meals for 2-3 days of the week. It takes consistent repetition to form a habit. Meal prepping may seem like a lot of work at first, but over time your routine will become more familiar — especially as you discover which meals you like and are easiest to make.

Choose wisely and set yourself up for success with meals you like. Don’t know what meals to try? Check out USDA MyPlate for new, healthy recipe ideas!

4. See Your Healthcare Provider

Evidence suggests many people delay or avoid seeing their primary care provider due to fear that their body weight will be a source of embarrassment. This can lead to the development of serious conditions like diabetes, high blood pressure and heart disease.

Remember that your health care team is there to support you no matter your current health status. It is important to have an open dialogue with your provider so they understand your overall health and can help treat you accordingly.

Your primary care provider can provide basic nutrition advice and counseling that accounts for your lifestyle and diet. They can also refer you to other resources for more in-depth advice, like a dietitian or nutritionist who can help treat obesity, pre-diabetes, eating disorders and more.

The Compass Rose Health Plan includes coverage for dietitians and nutritionists, which you can find by searching our provider directory.

5. Get Extra Support from Your Health Plan

Trying to manage your weight on your own can feel frustrating and overwhelming. Check to see if your health plan offers weight loss support as part of your coverage.

Compass Rose Health Plan members get an extra layer of support with Compass Rose Living Well. Our team can help you understand your nutritional needs and work with you to create attainable goals for weight loss.

Looking for a personalized weight loss program that keeps you accountable? Eligible Compass Rose Health Plan members enrolled in our High Option and Medicare Advantage plans also have access to Real Appeal®, a weight loss program available at no extra cost.* This simple, online program helps you lose weight by building healthy habits over time. You’ll connect with an online coach who can help you kick bad food habits and incorporate healthy meals into your diet.

Remember, you are not alone, and getting started on your weight loss journey is the first step to a healthier you.
* Real Appeal is available at no additional cost to High Option and Medicare Advantage Compass Rose Health Plan members, their covered spouses and dependents 18 or over, with a BMI of 23 and higher, subject to eligibility. Members with a BMI of 23 to 29.9 without a qualifying comorbidity (such as diabetes, pre-diabetes, dyslipidemia, high blood pressure or tobacco use) can participate but are not eligible to receive one-on-one coaching.
Published: June 14, 2024.