For decades, health has been narrowly defined by weight. Diet culture tells us that thinness equals wellness, leading many to pursue restrictive eating habits and punishing exercise regimens in the name of achieving a smaller body. But what if we shifted our focus from weight loss to something far more meaningful—longevity?

Real health isn’t about a number on the scale. It’s about supporting our bodies with behaviors that promote long, fulfilling lives. Research consistently shows that people who live the longest and healthiest lives prioritize certain key habits. And while sustainable weight loss may be a byproduct of these habits, it’s never the goal—it’s just a byproduct.

Instead of obsessing over weight, consider adopting the lifestyle habits that have been linked to increased lifespan and a better quality of life.

Eat a Nutrient-Dense Diet

Instead of restrictive dieting, focus on getting all of the fruits, vegetables, carbohydrates, proteins and healthy fats that your body needs and your taste buds enjoy. If you’ve spent years dieting or choosing foods based on calorie counts rather than nutrition, working with a non-diet dietitian can be a great way to rebuild a healthy relationship with food and ensure you’re giving your body proper nourishment.

Move in Ways You Enjoy

Exercise should not be about burning calories but rather about building strength, endurance and mobility for life. Whether it’s walking, dancing, swimming or yoga, regular physical activity improves cardiovascular health, enhances mood and maintains muscle mass as you age. The key is finding movement you love, so it becomes a lifelong habit rather than a short-term punishment.

Avoid Smoking and Limit Alcohol Intake

Smoking is one of the biggest risk factors for early mortality. If you smoke, quitting is one of the most impactful decisions you can make for your health. And while vaping eliminates smoke inhalation, it still exposes users to carcinogens and toxins that pose serious health risks—just as excessive alcohol use does.

Prioritize Sleep and Hydration

Poor sleep has been linked to poor health outcomes, while adequate sleep allows our bodies to repair and regulate essential functions. Similarly, staying hydrated supports digestion, cognitive function and energy levels, which are small but crucial factors in long-term health.

Maintain Strong Social Connections

Longevity research has shown that social engagement is just as important as nutrition and exercise when it comes to living a long life. Regular interactions with family, friends and community can reduce stress, lower blood pressure and even improve immune function. Humans are wired for connection, so maintaining strong relationships can be one of the most powerful ways to sustain both physical and mental health.

When we stop chasing weight loss and instead focus on these longevity-based habits, our bodies naturally settle at a weight that is right for us. For some, this may mean losing weight, but for others, it may mean staying the same or even gaining weight if they were previously undernourished. The goal is to support your body, not shrink it.

Want another incredible outcome of reframing health in this way? Happiness. How remarkable that the behaviors that encourage longevity are also the behaviors that make us feel our best! When we let go of the stress of dieting and instead focus on nourishing our body, moving in ways we enjoy, sleeping well and fostering meaningful relationships, we begin to feel better—mentally, physically, and emotionally.

Focus on living to 120, and your body will land where it’s meant to be. Weight takes care of itself when you prioritize living well rather than losing pounds. So, let’s shift the conversation. Instead of asking, “How can I lose weight?” start asking, “How can I take care of my body for the long haul?” Your future self will thank you.

Tamar Sullivan, LSW, is a therapist at Hilltop Behavioral Health, specializing in the treatment of children, adolescents and adults struggling with eating disorders, body image concerns, anxiety, depression and OCD. She is passionate about helping individuals heal their relationships with food, their bodies and themselves. In addition to her clinical work, Tamar is dedicated to advocacy and education surrounding mental health and eating disorder awareness. To learn more or to get in touch, you can reach her at [email protected].