If you’ve been playing the weight loss yo-yo game, or your pounds get stuck in the “lost and found” it’s time to get back to basics. The most effective approach to maintaining your ideal weight may be mind over matter. In other words, be mindful of your habits.

Remember:

• Preventing weight gain can improve your health.
• Your health can improve with relatively minor weight reduction (5 to10 percent of body weight.)
• Adopting a healthy lifestyle by eating smarter, controlling stress, sleeping and moving more can improve your health. If you want to maintain a healthy

If you want to maintain a healthy weight for the rest of your life, it's all about finding balance in all aspects of your life, including sleep, fitness and stress management.

A Plant-Based Diet is a Great Place to Start

Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of plant based nutrient-rich foods that are packed with energy, protein, vitamins, minerals and fiber. Aim for at least half of every lunch and dinner to come from vegetables, and include a fresh piece of fruit at least once a day.

Limit the Amount of Processed Foods in Your Diet

The biggest nutrition problem for most Americans comes from high-fat, high-sugar foods and beverages, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by cutting back on “empty calorie” (calorie laden, non-nutritious) choices. Cutting back on foods with white flour, sugar and high fructose corn syrup is a great way to start.

The key is to moderate, not immediately eliminate. Watching portion sizes helps you cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Balance Food, Sleep, Stress and Activity

What you eat is just one part of the energy balance equation. Another is your physical activity. Most people take in more calories than they spend on daily activities. Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.

For stress management, a mindful activity such as yoga, gardening, crafts or needlepoint can help the body relax. And don’t neglect your sleep! Without your 7 to 8 hours of sleep, mindful food choices can be quite a challenge.