People who lose weight (and keep it off) often adopt these 7 unique daily habits

My old gym coach used to tell me, “Losing weight isn’t the real battle. It’s maintaining that weight loss that’s the real challenge.”

And boy, was he right!

You’ve probably heard countless stories of people shedding pounds, only to gain them back after a while. It can be disheartening, right?

But here’s an interesting fact.

There are folks who manage to lose weight and keep it off successfully.

And guess what? They often share these seven unique daily habits.

So, if you’re asking yourself “How can I lose weight and keep it off?”, stick around as we delve into these seven habits that could help you achieve just that.

1) They make breakfast a priority

Now, you might’ve heard this one before. “Breakfast is the most important meal of the day.” And nope, it’s not just an old wives’ tale.

In fact, people who maintain their weight loss tend to start their day with a balanced, nutritious breakfast. And there’s a good reason for this.

Eating breakfast can help kick-start your metabolism for the day. Plus, it provides you with the needed energy and helps curb those mid-morning hunger pangs which could lead to overeating later in the day.

But here’s the caveat.

It’s not about stuffing your face with anything that comes in sight. It’s about nourishing your body with quality food.

Think whole grains, lean proteins, fruits, and veggies.

2) They incorporate physical activity into their daily routine

Let me share a little story with you. When I first started my weight loss journey, I was terrified of the gym. The thought of sweating it out among all those fit people was quite daunting, to say the least.

But here’s what I realized.

Staying active doesn’t necessarily mean spending hours at the gym. In fact, most people who manage to keep the weight off incorporate physical activity into their everyday routines.

For instance, I started walking to work instead of taking the bus. On days when I worked from home, I made sure to take a brisk walk around the neighborhood. Soon, these small changes became a part of my daily routine and didn’t feel like a chore anymore.

The key is to find an activity you enjoy and can stick with. It could be anything from dancing to gardening, as long as it gets you moving! So don’t be afraid to mix things up and make your exercise routine fun and enjoyable.

3) They practice mindful eating

Picture this.

You’re in front of the TV, a bag of chips in hand, totally engrossed in the latest episode of your favorite show. Before you know it, you’ve reached the bottom of the bag, and you can’t even remember how those chips tasted.

Sound familiar?

Well, I’ve been there too. And let me tell you this: mindless eating is a slippery slope that can easily lead to weight gain.

On the other hand, people who successfully maintain their weight loss have a different approach. They practice mindful eating.

What does that mean?

Well, it’s about being fully present during meal times. It’s about savoring every bite, paying attention to your hunger and fullness cues, and truly appreciating your food.

And yes, it does take practice. But once you get the hang of it, mindful eating can transform your relationship with food and play a significant role in maintaining your weight loss.

4) They stay hydrated

Water, water everywhere, but not a drop to drink. Sounds like a line from an old poem, right? But it’s closer to reality than we might like to admit.

Many of us are walking around chronically dehydrated, and we’re not even aware of it. We mistake thirst for hunger, reach for a snack when what our body really craves is a glass of water.

Now, the successful weight loss maintainers out there? They’ve caught on to this.

They make it a point to drink enough water throughout the day. Not only does this help them feel full and curb unnecessary snacking, but it also aids in digestion and keeps their metabolism humming.

So grab that water bottle and start sipping. Your body (and your waistline) will thank you!

5) They prioritize sleep

This might surprise you, but sleep plays a significant role in weight management. You see, when we’re sleep-deprived, our bodies produce more of the hormone ghrelin (the one that makes us feel hungry) and less leptin (the satiety hormone).

So essentially, lack of sleep can throw our hunger hormones out of whack, leading to increased appetite and potential weight gain.

People who’ve been successful in their weight loss journey understand this link between sleep and weight. They make sure to get a good night’s rest, helping their bodies function at their best.

In a world that often glorifies busyness and pulling all-nighters, getting enough sleep might feel like a luxury. But for those committed to maintaining their weight loss, it’s a non-negotiable part of their daily routine.

6) They practice self-compassion

We all have those days when we slip up. Maybe you skipped your workout or had one too many pieces of cake at a friend’s birthday party. It happens to the best of us.

But here’s what separates those who maintain their weight loss from those who struggle with it. They don’t beat themselves up over these small missteps.

Instead, they practice self-compassion. They acknowledge their slip-up, understand that no one is perfect, and gently remind themselves that one mistake doesn’t define their journey.

And then, they get back on track. No guilt, no harsh self-criticism, just an understanding and acceptance of their own humanity.

This kind approach towards oneself can make the journey of weight loss less stressful and more sustainable in the long run.

7) They’re consistent

The most successful weight loss maintainers have one thing in common: consistency. They understand that losing weight and keeping it off isn’t about quick fixes or drastic changes.

Instead, it’s about making small, sustainable changes and sticking with them day in and day out. It’s about showing up for yourself, even on the days when you don’t really feel like it.

Because at the end of the day, consistency is what turns habits into lifestyles. And that’s the real secret to lasting weight loss success.

Final thoughts

So, there you have it. Seven unique daily habits that people who lose weight (and keep it off) often adopt.

But remember, this isn’t about perfection. It’s about progress. It’s about making small, consistent changes that over time, can lead to big results.

Maybe you’re already practicing some of these habits. Or perhaps all of this is new to you. Either way, it’s never too late to start or refine your journey towards maintaining a healthy weight.

So, take a moment now to reflect on these habits. Which ones resonate with you? Where do you see room for improvement in your own life?

Remember, this journey is yours, and yours alone. There’s no one-size-fits-all approach when it comes to weight management. What matters is finding what works for you and sticking with it.

And most importantly, be kind to yourself along the way. Celebrate your wins, big or small, and remember that every step forward is progress, no matter how small it may seem.

You’ve got this!