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12 Effective Habits for Weight Loss

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Today at a Glance

effective habits for weight loss, habits for weight loss

Tiny habits for weight loss most people underestimate.

As a nutrition coach, this is one of the most asked questions I get:

“How do I lose weight if I don’t have much time to cook and exercise”

or in other words:

“How can I lose weight with my busy schedule, making cooking and exercising seem impossible?​

If you are trying, or have been trying to lose weight, you’ve probably come across a couple of diets and hacks of one or the other telling you what to eat and what not to eat.

No worries, today I am going to spare you the classic weight loss pieces of advice.

Instead, I’ve put together 12 often overlooked strategies for shedding pounds and reaching your ideal weight one habit at a time.

Let’s get right into it!

"Weight loss doesn’t begin in the gym with a dumbbell; it starts in your head with a decision."

Movement habits for weight loss:

1) 🚶🏻 Getting Active Throughout the Day

Incorporating more movement into your daily routine!

We are all sitting too long.

Stairs, active breaks, push, pull… whatever, just move!

2)  🦾 Strength Training

Building muscle through strength training can increase your resting metabolic rate, helping you burn more calories even when you’re not exercising.

Eating and drinking habits for weight loss:

3) 💧 Staying Hydrated

Drinking enough water can help control hunger and boost metabolism.

Sometimes, thirst is mistaken for hunger, leading to overeating.

4)  🥙 Eating Mindfully

Slow down, savor your food, and listen to your body’s hunger and fullness cues.

Being fully present in the moment you are eating (aka zero multitasking), is the best way to prevent overeating.

5)  📆 Planning and Preparing Meals

Meal planning and preparation can prevent impulsive eating and ensure you have healthy options available.

When you plan your meals, you are more likely to make balanced choices and avoid fast food or unhealthy snacks.

6) 🥑 Eating More Whole Foods

Whole foods, such as fruits, vegetables, lean proteins, and whole grains, are more nutrient-dense and often lower in calories compared to processed foods.

They also tend to be more satisfying, which can help reduce overall calorie intake.

7) 🥤 Avoiding Liquid Calories

Sugary drinks, alcohol, and even some juices can add a lot of calories without making you feel full.

Opt for water, herbal teas, or black coffee instead.

8)  🍽️  Incorporating More Protein

Protein can increase feelings of fullness and reduce overall calorie intake.

It also helps maintain muscle mass during weight loss.

9)  🍒 Eating More Fiber

High-fiber foods like vegetables, fruits, legumes, and whole grains can help you feel full longer and reduce overall calorie intake.

If sugar, then with fiber! → Eat fruits!

Rest and stress management habits for weight loss.

10)  😴 Prioritizing Sleep

Quality sleep is crucial for weight management.

Lack of sleep can disrupt hormones that regulate hunger, ghrelin(which stimulates appetite), and leptin (which suppresses appetite), increasing cravings for unhealthy foods.

Apart from sleep, there are other levels of rest that you may currently oversee amidst your busy schedules and commitments.
Check out here the 7 types of rest that are not sleep.

󠅦󠅦󠅦11)  🤯 Managing Stress

Chronic stress can lead to emotional eating and weight gain.

Practices like meditation, yoga, or deep breathing can help manage stress levels.

In a previous newsletter, we shared more about stress and weight, if you’ve missed it check it out here.

And if you are looking for ways to better manage stress, I’ve just created a short stress management toolkit with 3 resources that will help you to do exactly that.

Feel free to share the link with friends, family, or colleagues that may benefit from it.

And lastly:

12) ✍️ Keeping a Food Diary

Tracking what you eat can help you become more aware of your eating habits and identify areas for improvement.

It can also hold you accountable and motivate you to make healthier choices.

Conclusion:

Summing it up, your weight is the consequence of many variables, and that is impossible to look at it only from a calories-in and calories-out perspective.

I want to leave you with a final advice:

If losing weight is your goal or desire, begin by thoroughly examining your current lifestyle and daily habits. Identify three key areas that need improvement to kickstart a healthier life.

Choose one particular habit that you want to eliminate and another that you wish to embrace. Set a specific time to take action and stay dedicated to reaching your goal. Consistency is key!

As you embark on your journey to create new habits, keenly observe the transformations occurring in your body and mind. Notice how these changes enhance or challenge your well-being. Embrace the sensations and insights that arise, and let them guide you towards a healthier, more fulfilling life.

If you want help, feel free to book a call with me, I am offering a 45-minute free call to the first 3 readers of our newsletter to help them in their journey to lose weight and become healthier and fitter.

That’s it for today.

Hope you enjoyed it (and learned something new).

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

Whenever you’re ready, there are 4 more ways we can help you create a vibrant, energized body that empowers you to thrive in your busy life:

1. Your Sugar-Free Life 101 Masterclass
This is your guide to living the sweet life — guilt-free.

2. Physical Freedom Unlocked | Online Program
Release tension, strengthen your muscles, and discover your physical potential.

3. 1-on-1 Online Nutrition Coaching w/ Ketty
Become the FIT leader your business and life deserves.

4. 1-on-1 Online Body-Mind Fitness Coaching w/ Markus
Restore, develop, and sustain the body you desire and reconnect with yourself.

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