1: Frequent weighing
Tracking trends in your weight over time can keep you motivated and accountable. Research shows that frequent self-weighing is related to both greater weight loss and better long-term weight maintenance. Use a fun smart BMI scale like the FitTrack Dara once or twice a week to get insights into your health. Learn more about the importance about regular weighing here!
2: Drinking lots of water
Studies have linked body fat and weight loss with drinking water. Water works as an appetite suppressant; by taking up space in the stomach, it sends a message to your brain that you are full! There is also some evidence that drinking water may speed up your metabolism. Read on to find out how hydration plays a critical role in health.
3: Mindful eating
Mindfulness has wonderful benefits across the health spectrum, and mindful eating in particular consists of prioritizing full attention and awareness to our eating habits in order to increase intentionality. This shift from mind-less to mind-ful can be a critical turning point in a nutrition journey, and can force you to examine the real reasons you are eating- and often, they aren’t hunger. Learn more about mindful eating habits here!
4: Motivation
It’s important to keep your motivation at the forefront of your weight loss journey! Read more about finding your own motivating forces, goal setting, the power of financial incentives, and success stories of others to keep you feeling strong and focused to follow through.
5: Measure and track
If you are looking for one easy way to drastically improve your chances of meeting weight loss goals, it’s accurately tracking your progress. The most important tracking you should be doing is of the food you are eating. Recording both how many calories you are consuming, as well as the macros. It’s also a great idea to invest in a fitness tracker so you know how many calories you are burning with every activity completed!
6: Keep to a routine
Routines are critical in fostering positive habits that help facilitate our goals, while working to eradicate negative habits that might sabotage our aspirations. Unsurprisingly, research also supports the imperative role that routines play in keeping us healthy in ways such as instilling behavioral regimens to keep us at a healthy weight. Here is some more information on routine-setting and other behavioral health tips for weight loss!
7: Portion control
Everything in moderation, right? Even healthy foods need to be consumed in healthy amounts! Rather than putting all of your food into one big container in the fridge, split it up into individual serving sizes so you don’t risk overindulging! Find more tips on portion control and how to reorganize your kitchen for weight loss success here.
8: Getting Good Sleep
Weight loss is a holistic health process, and involves so much more than just food and exercise! Sleep and obesity are closely related, and poor quality of sleep is associated with higher BMI (body mass index). The most successful losers tend to also be some of the best sleepers! Learn more about the relationship between sleep and weight loss here.
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