9 Simple Habits to Supercharge Your Weight Loss Naturally
Track Your Fiber Intake
Keeping a food log with an app like MyFitnessPal can support your weight loss journey. Take it a step further by aiming for 30 grams of fiber daily. High-fiber recipes with whole grains, oats, leafy greens, legumes and fruit are filling and lower in calories. One study found people who aimed for 30 grams of fiber per day lost nearly 5 pounds in a year without other changes.
Practice Mindful Eating
Slowing down and being present while eating not only promotes satiety, but also reduces stress. Participants in a study who listened to a guided eating meditation during lunch consumed 440 fewer calories compared to those who listened to an audiobook. Over a year, that could lead to 46 pounds of weight loss.
Chew Gum to Curb Cravings
Research indicates chewing sugar-free gum (2 calories) or regular gum (10 calories) may reduce hunger, cravings and snacking. Replacing just one 100-calorie snack with gum saves 90 calories, potentially leading to 9 pounds lost in a year.
Swap Soda for Sparkling Water
Though it takes time to adjust to the taste, replacing one can of soda with unsweetened sparkling water saves 150 calories per day. This simple change could help you lose 15 pounds in a year.
Use Less Sugar in Coffee and Tea
Ideally, drink your coffee black for weight loss. But if you need some sweetness, start by removing one sugar packet (15 calories). Cutting out one packet per day saves 1.6 pounds per year. Keep reducing your sugar intake for even greater results.
Drink Water Before Meals
Next time you feel hungry, drink a glass of water first. Studies show drinking 2 cups of water before meals increases satisfaction and decreases calorie intake by 13%. Doing this before breakfast, lunch and dinner could save 210 calories daily for a total of 22 pounds lost in a year. Track your hydration with MyFitnessPal to make it a habit.
Take Stretch Breaks
When working from home or at a desk, stand up and stretch for 1 minute every half hour. This burns around 45 calories per day for a total of 5 pounds per year. Set reminders on your phone or calendar. Stretching also relieves back and shoulder tightness.
Walk After Each Meal
Going for a quick 5-minute walk after each meal supports digestion, increases daily movement and promotes weight loss. Three short daily walks can burn an extra 70 calories for a total of over 7 pounds lost in a year.
Add Strength Training
Resistance training is one of the most effective exercises for boosting metabolism. Lifting heavy weights challenges muscles, burns more calories, revs metabolism during recovery, and maintains lean mass while losing weight. One hour per week (two 30-min sessions) of vigorous strength training burns around 440 calories for a potential 6.5 pound weight loss in a year.
By adding these simple, sustainable habits one at a time, you can avoid fad diets and gradually lose weight the healthy way. Focus on fiber, mindful eating, smart food swaps, hydration, gentle movement and strength training to keep your motivation high and reach your goals.
