Programs to get you started

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If you're trying to lose weight (or prevent additional weight gain), having a realistic plan helps you stay on the road to smart choices.

Woman writing in a journalAim to lose 1 to 2 pounds a week with the program that best suits your lifestyle, whether you prefer to join a class, work one-on-one, or get online coaching.

Wellness coach
Schedule free, convenient phone sessions with a wellness coach to help you lose weight, quit smoking, eat healthier, manage stress, and get more active. Call 1-866-862-4295.

Health classes
Need some help getting started? Join a health class near you. From weight loss support groups to group exercise programs, we offer a variety of programs and services at our local medical centers.

Balance
Choose Balance (a customized, online healthy eating, exercise, and behavior-change program) if you want to work at your own pace from home. Answer some questions about your diet, your goals, and your commitment to make a change, and you'll get personalized recommendations and emails to help you along the way.

Relax
Discover what causes your stress and find ways to help manage it.

Every Body Walk!A service of the Kaiser Permanente Every Body Walk Campaign. Please review the privacy policy and terms of use as they differ from those of this site.
Whether you want to exercise alone or grab a friend, Every Body Walk! is a great way to get moving. Find walking groups, hiking maps, success stories, and more resources to motivate you.

Podcasts
Guided imagery promotes deep relaxation and has been shown to help reduce stress and help you gain self-confidence and combat negative thinking. Listen online or download from our selection of 20 podcasts.

There’s an app for that
Check your regular app store for ideas on healthy eating and fitness tracking apps.

Food diary
Keeping track of food and exercise in a notebook or food diary (PDF), or on your computer or mobile device can help you lose weight and keep it off.

Reviewed by: Adam Tsai, MD, Robert Riewerts, MD and Trina Histon, PhD, March 2016
Additional Kaiser Permanente reviewers

©2016 Kaiser Permanente