Losing weight doesn’t have to involve extreme diets or intense workouts. The key is creating habits that are simple and sustainable. By making a few manageable changes to your daily routine, you can set yourself up for long-term success without feeling overwhelmed. Here are 9 everyday behaviors to kickstart your weight loss journey and achieve lasting results:
- Begin “Small”: As in small plate, glass, servings, and utensils.
- Don’t Get Hungry: People who eat regularly, especially breakfast, have a tendency not to overeat.
- Replace Trigger Foods: Swap foods that feel uncontrollable with alternatives. Replace your usual chips or buttery popcorn with flavored baked chips, air-popped popcorn with minimal seasoning, or nuts like almonds or edamame. You still get the crunch with more nutrients and less added fat, sodium, and sugar.
- Hydration Check*: Drink a glass of water between every high-calorie or alcoholic beverage to stay hydrated and reduce calorie intake.
- Start with Movement: Begin each morning with a 10-minute walk to boost metabolism. (To lose weight quicker and keep it off, aim for 30 minutes of moderate-intensity 3-5x/week. You can break it up into two 15-minute or three 10-minute sessions!) Another tip is to move hourly—take a few minutes to walk, stretch, or squat to improve circulation and burn extra calories.
- Plan Ahead: Plan meals and shop with a specific list to avoid unhealthy impulse buys. Then, prep your food so meals are easier and quicker to make. Put snacks in individual-size servings for a quick grab.
- Add, Don’t Cut: Instead of cutting out foods, enhance meals with nutritious additions like vegetables or lean meat alongside a “smaller” serving of pasta.
- Get Your Zzzs: Inadequate sleep has been linked to overeating and trouble losing excess weight. Less than 7 hours of sleep per night can significantly hinder weight loss efforts by disrupting hormone levels that regulate hunger and satiety. If you’re not getting quality sleep, you may need to fix your sleep ritual.
- Mindful Eating: Enjoy treats slowly and without distractions—avoid labeling foods as “good” or “bad,” and focus on balance.
Remember, weight loss is about progress, not perfection. Start with one or two habits that feel manageable, and as they become second nature, build on them. These small changes can lead to big, lasting results, helping you create a healthier lifestyle that supports your weight loss journey and long-term success! If you aren’t succeeding on your own, a non-surgical weight loss program can give you a fresh start.
* If you don’t like drinking water or it’s not a habit yet, try these tips. Buy a good reusable water bottle that you can refill, try drinking through a straw, or add ice cubes so it’s cold. Even add a slice or two of lemon, lime, or other fruits to give it more flavor. For more details on why water is so important, read our blog, Dehydration Isn’t Seasonal.
