By Jose Axel
Last Updated Oct 11, 2024Thinking about losing weight but trying to figure out where to begin? It’s easier than you might think. You don’t need extreme diets or drastic changes to make progress. Small lifestyle adjustments can lead to lasting results. If you’re ready to get started, here are ten simple changes you can make today to help you reach your weight loss goals and feel your best.
Many of us get too little water to function at our best. According to the U.S. National Academies of Sciences, Engineering, and Medicine, women need about 11.5 cups or 2.7 liters of fluids daily, and men need 15.5 cups or 3.7 liters.
Coffee, tea, and other non-caloric beverages can contribute to your total water intake, but try to focus on non-sweetened beverages and plain water as your primary fluids. A diet soda might be tempting, but it can hinder weight loss because its sweet taste confuses the body and encourages the release of the hunger hormone ghrelin.
A balanced diet for anyone, especially those on weight loss journeys, means eating enough fruits and vegetables, getting enough fiber (aim for 30 grams a day), and eating sufficient lean protein. Many people get too many calories from carbohydrates, particularly refined carbs like bread, white potatoes, pasta, cookies, and pastries. Swap out these foods for whole grains and legumes, and instead of white potatoes, eat sweet potatoes. Likewise, try brown rice instead of white rice.
Here's a fun goal you can try that will really change your diet and energy levels: Challenge yourself to eat at least 30 different plant foods each week. This can include nuts, seeds, grains, fruits, and vegetables. Not only is it fun to try to do, but doing so will naturally increase the amount of fiber you eat. For example, one avocado has more than 13 grams of fiber. One meal of avocado toast on whole grain bread or guacamole with vegetables can get nearly half the recommended dietary fiber of 28 to 34 grams daily.
Finally, ensure that you're getting enough protein. Foods high in protein take longer to digest and can reduce hunger. Good options include lean meats, fish, eggs, or plant-based sources like tofu, lentils, and quinoa, which are great for vegetarians and vegans. You should aim to consume about 0.8 grams of protein per kilogram of body weight, with more active people needing up to 1.2-1.7 grams per kilogram.
Over the years, restaurants have introduced portion distortion. A serving of lean protein like chicken or fish should be about the size of a deck of cards, not covering an entire plate. What’s more, the plates we use at home and restaurants have only gotten bigger. In the 1970s, plates were only about 9.6 inches in diameter, and now they're almost 12 inches across. Using smaller plates can automatically help you to reduce portion sizes. Alternatively, you can also invest in a food scale and weigh your food, so you know what size portions to serve for each meal.
Even if you're not trying to lose weight, watching how much sugar you eat is a good idea. The American Heart Association recommends limiting excess sugar to no more than 6% of your daily calories, or 100 calories per day. That's about 6 teaspoons for women and 9 teaspoons for men. There are four grams in a teaspoon of sugar, and most sweetened sodas contain 39 grams of sugar per 12-ounce serving, so this is one reason they're not a good idea for those who want to lose weight.
The Centers for Disease Control recommends that all adults get 150 minutes of moderate physical activity each week. At least twice a week, you should also do muscle-strengthening activities. Walking 20 minutes a day, or two 10-minute walks, and doing bodyweight exercises can help achieve this goal.
Many people have challenges working full days and then coming home to prepare fresh meals. Taking time to meal prep on days off can help, allowing you to prepare a week's worth of lunches and dinners at one time over the weekend. You can also get a diet bundle that could save you further time with meal prepping.
A bonus? Most meal prep containers are segmented, so you can easily portion your meals.
Did you know that sleep is your superpower? Too little sleep can increase hunger hormones like ghrelin, and decrease hormones that reduce hunger, like leptin, making it easier to gain weight and harder to lose it. Aim to get at least 8 hours of high-quality sleep a night.
Mindful eating means savoring your food and being conscious of what you're eating. Don't rush through meals at your desk or eat while watching television or scrolling on your phone. Set aside time for each meal and enjoy every bite. Also, a high-protein snack like a protein bar can help you feel full and less hungry, so you'll be more mindful of your meals. Your body will thank you later!
Find a food logging program that you're comfortable with and that's easy for you to use––even if it’s just writing everything down in a notebook. According to Harvard Health, people who keep a food journal or use a food tracking app have an easier time changing their diet behavior and losing weight.
Losing weight is a long-term lifestyle change, not a short-term quick fix. Even if you don't see immediate results, stick to your plan. Small changes will add up, and your weight loss journey can be enjoyable, rewarding, and happy!
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