If you’re trying to lose weight, you’re in good company: one CDC study found that just under half of all US adults said they’d tried to lose weight in the last year.
But for many of us, these attempts don’t pay off. Severe, calorie-restricting diets are hard to follow, especially when we can’t eat any of the foods we love.
The best way to start shedding the pounds is to create long-term healthy habits to lose weight. Weaving these habits into your daily routine means weight loss is part of your normal schedule, allowing you to eat right without thinking about it. Here are five tips to get you started.
1. Evaluate Your Habits
First, evaluate your current eating habits. Do you sneak midnight snacks, or finish your kids’ leftovers? Are you tempted by junk food when you open the pantry?
One of the most important parts of creating healthy habits in life is deliberate planning. You’ll need to decide what habit you want to create—in this case, healthy habits to lose weight—and make it as easy as possible to follow through.
The next habits in this guide will help, but it’s important to circle back and re-evaluate your habits on a regular basis. Where are you succeeding, and where do you slip back into old habits? Creating new routines takes time—an average of 66 days—so make sure to give them the attention they deserve if you want them to stick!
2. Be Careful What You Bring Into the House
One thing about unhealthy food: you can’t snack on it mindlessly if it’s not in the house.
Trade your junk food and snacks for healthier alternatives. Shop on a full stomach to keep impulse purchases to a minimum, and stick to your list.
3. Eat Regular Meals at a Table
Decide what meal frequency you’d like to stick to in the long-term. For most people, this will be the normal schedule of breakfast, lunch, and dinner. Others may want to try convenient strategies like intermittent fasting.
Whatever works for you, make sure to eat at specific times every day. Get into the habit of eating only at a table and from a plate, rather than snacking directly out of a box. Leave extras on the stove, and wait 10-20 minutes between serving seconds to see if you’re full.
4. Watch What You Drink
Americans have the bad habit of opting for sugar-sweetened beverages over water. However, these drinks can be loaded with sugar, fat, and calories—and they often don’t even fill you up as a reward.
Make flavored water at home if you need sweeter beverages, and consider switching to tea or plain water if you can.
When it comes to water, you may also want to keep your tap water’s sodium content in mind, especially if you’re trying to dial back a sodium- and calorie-laden diet. The simple addition of a Fleck water softener can help you solve the issue of hard water as needed.
5. Create a Balanced Exercise Routine
If you’re eating right, it’s only natural to pair that habit with a well-rounded exercise program. The American Heart Association offers recommendations on high- and moderate-intensity aerobic activity for kids and adults. Check the list to see what kinds of exercise you prefer, and create a workout regimen you can stick to with consistency.
Stick to Healthy Habits to Lose Weight
It’s tempting to backslide into old, comfortable habits, and there will definitely be times when you fail to follow through on your new routines. However, creating healthy habits to lose weight isn’t about perfection—it’s about getting better than you were, one day at a time. Don’t give up!
Looking for more practical guides to enhance your health and fitness? Check out our other posts for more info.