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Top 10 Healthy Habits for Weight Loss
Internalizing healthy habits for weight loss is necessary prior to experiencing permanent weight loss. It is not an easy task to complete. It can be a lifelong journey. While there is no overnight fix, there are many habits you can change to promote permanent weight loss. Ten habits to change permanent weight loss are outlined below.
Wake Up Earlier
The first habit change that promotes permanent weight loss is waking up earlier. Waking up even 30 minutes earlier can have a huge impact on your weight loss. Use that extra 30 minutes to go for a walk, come up with an action-packed activity plan for the day, or simply stretch, drink water, and prepare for your day.
Find Support
The second habit change that promotes permanent weight loss is to find support. Find someone who is going through a similar weight loss journey. You can even join a support group. Having someone or multiple people who are going through the same struggles, and obstacles, and who will be happy to celebrate your achievements is crucial to maintaining permanent weight loss. We weren’t created and we aren’t built to be solitary creatures. Having people who you can lean on, who will build you up, or kick you in the behind will make your weight loss journey successful.
Drink More Water
The third habit change that promotes permanent weight loss is to drink more water. Water is a critical component of cellular activity throughout our entire bodies. Water keeps us alive and without an adequate amount we can experience many negative and severe health issues.
The NASM (National Academy of Sports Medicine) recommends the following water intake per day:
- Men: 125-130 oz/day (approx. 16 cups)
- Women: 91-95 oz/day (approx. 12 cups)
If you want to permanently keep excessive weight off, allow water to become your best friend. Drink a glass of water as soon as you wake up in the morning, with your breakfast, and bring a jug of water to work with you. Replace your sugary lunch or dinner time beverage with water. You do not have to drink plain water 24/7.
There are many different flavorful zero-calorie mixers available at your local store. Find a few flavors you like and pre-make different drinks for the fridge. This way you can get a variety of taste options while still achieving the optimal amount of water intake.
Eat More Often
The fourth habit change that promotes permanent weight loss is to eat more often. Eating three large meals a day is simply not the best way to lose weight or keep weight off long term. Instead, opt for 5-6 smaller meals spaced evenly throughout the day.
Try to eat something every 3-4 hours. You do not need to eat a full-fledged meal at each time but a small portion is necessary. Getting yourself on an eating schedule will help regulate your metabolism and help it work in your favor instead of against you.
Decrease Alcohol Consumption
The fifth habit change that promotes permanent weight loss is to decrease alcohol consumption. While drinking alcohol may be how you have fun with friends or relax after a hard day’s work, it is a complete waste of calories.
Your body does not benefit in any way shape or form from the calories taken in from drinking alcohol. Not only that, drinking alcohol can decrease your motivation, and drive, increase hunger, and put you at risk for health issues. If you are unable to cut drinking out altogether, decrease it as much as possible.
Partake in Structured Exercise
The sixth habit change that promotes permanent weight loss is to partake in structured exercise.
This can include any of the following activities:
- Going to the gym
- Joining a sports team
- Joining a walking, jogging, or running club
- Signing up and training for a race or other sports event
- Completing physical activity on a regular basis
The American Heart Association recommends adults get the following physical exercise per week:
- average of 10 minutes per day (75 weekly) of intense aerobic activity or average of 15 minutes per day (90 weekly) of mid intensity aerobic activity or combination of both
- muscle strength activity (such as weights or resistance) mid to intense effort on at least 2 days per week.
Be More Active in Day-to-Day Life
The seventh habit change that promotes permanent weight loss is to be more active in your day-to-day life. Find ways to get up and move as much as possible. Park further away from store entrances. Make multiple trips to and from your car when carrying in groceries or other items. Take phone calls and meetings while standing up or walking around. Set an alarm to move for 6 minutes every hour. Learn to incorporate stretching into your daily activities. Move, move, move as much as possible throughout the day.
Limit Junk Food
The eighth habit change that promotes permanent weight loss is to limit junk food. If the junk food isn’t in your house, you can’t eat it. Throw away or give away all the junk food that’s in your home. If anyone else in your household wants junk food available to them, ask them to keep it in their room or somewhere not easily accessible to you. Pack your house, car, and bags with healthy snack options so you are not tempted to stop at a store for junk food.
Eliminate Fast Food
The ninth habit change that promotes permanent weight loss is to eliminate fast food. Fast food can be an easy way to stop hunger but it is extremely bad for your weight loss journey. Short-term effects of eating fast food include an increase in blood pressure, blood sugar, binge eating, and non-nutritional intake. Long-term effects include weight gain, increase in immunity and inflammation, increase in digestive issues, and heart disease.
Have a Bedtime Routine
The tenth habit change that promotes permanent weight loss is to establish a bedtime routine. This should include no technology 30 minutes prior to sleep, no food 2 hours before sleep, a quiet place to lay your head, and a comfortable and quiet environment.
Next Steps
In conclusion, developing healthy habits is critical for anyone who wants to achieve permanent weight loss. This means making changes to your diet, exercise routine and lifestyle. While it may seem daunting at first, these changes can lead to lasting results. With dedication and perseverance, you can reach your weight loss goals and improve your overall health.
For more support in your permanent weight loss journey, click here to access our entire section of related articles.
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