Losing weight isn't just about dieting or hitting the gym every day — it's about building healthy habits that you can stick with over time. Small changes in what you eat, how you move, how much you sleep, and even how you manage stress can make a big difference in helping you hit your weight loss goals.
Here, we'll go over key habits that support healthy weight loss, like increasing the amount of protein in your diet, incorporating mindful movement, controlling portions, and more. We'll also show you how Evidation can help you track your progress and reach your goals, one healthy decision at a time.
Incorporating protein-rich meals
Protein is one of the most important nutrients when you're trying to lose weight. It helps build muscles, keeps you feeling fuller for longer, and can even help burn more calories during digestion. Including more protein-rich foods in your meals is a simple way to support your weight loss goals.
Try adding chicken, fish, beans, tofu, Greek yogurt, or lean beef to your meals. For example, a breakfast of scrambled eggs with a side of fruit can help keep you satisfied in the morning, while a grilled chicken salad or a veggie wrap with hummus can help to keep you feeling full after lunch. At dinner, choose lean meats and vegetables, or hearty vegetarian dishes loaded with chickpeas, lentils, and other protein-heavy choices.
Protein helps to reduce your cravings and can support healthy energy levels. When you feel full and satisfied, you're less likely to snack on high-sugar or high-fat foods, which can help you continue to make progress toward your weight loss goals.
Tracking your food and practicing mindful eating
Paying attention to what you eat — and how you eat — can make a big difference. Tracking meals and practicing mindful eating helps you understand your habits and make better choices.
There are many food tracking apps, like MyFitnessPal, that can help you become more aware of your eating habits. If you prefer to go old-school, a pen and a notebook can also help you begin to understand your eating. You might be surprised at your portions, or how often you reach for snacks out of boredom or in times of stress. Tracking helps you notice patterns, like emotional eating or skipping meals.
Mindful eating meals slowing down and fully focusing on your food. Avoid eating in front of the TV or while scrolling on your phone. Instead, take small bites, chew slowly, and enjoy the flavors. Mindful eating can take some practice, but over time, it can help you feel full with less food.
Hydration: Water's role in metabolism and hunger cues
Water plays a major role in weight loss. Drinking plenty of water can boost your metabolism, support healthy digestion, and can even stop you from eating when you're not actually hungry. Staying hydrated can also help to reduce cravings for sugary drinks and snacks.
Aim to drink at least 64 ounces of water per day. You'll need more if it's especially hot outside, or if you're engaging in strenuous exercise. Carrying a reusable water bottle can help you sip throughout the day. You can also get hydration from fruits like watermelon, cucumbers, and oranges. While sports drinks are often advertised as an important part of the hydration equation, most people don't need them. They typically add sugar and/or artificial sweeteners and calories, and aren't necessary unless you're working out for more than an hour and/or are in extremely hot weather.
Optimizing sleep patterns
Getting enough quality sleep is often overlooked when it comes to weight loss, but it's just as important as diet and exercise. Poor sleep affects your hunger hormones, which can make you crave more food — especially sugary or fatty foods. When you're tired, you might also feel too drained to make healthy choices or exercise. People who sleep less tend to eat and weigh more.
Aim to get at least 7–9 hours of sleep each night. Set a regular bedtime and wake-up time, even on weekends. Turn off screens an hour before bed and create a relaxing routine, like reading or stretching. A dark, quiet room helps your brain and body understand that it's time to rest.
Effective portion control techniques
Eating healthy foods is great for weight loss, but eating too much of them can still lead to weight gain. Portion control is key to managing calories without feeling deprived.
One helpful trick is using smaller plates and bowls — this makes your portions look bigger and can trick your brain into feeling satisfied with less. You can also divide your plate into sections: half for vegetables, one-quarter for protein, and one-quarter for whole grains or starchy foods.
Plating your food in general is helpful for weight loss — eating straight from the bag or container can make it hard for your brain to know when it's time to stop eating. Read serving size labels to learn what a healthy portion looks like, and be sure to accurately track the number of servings you have in your nutrition tracking app or notebook.
Integrating physical activity into daily routines
You're busy, and thankfully, you don't have to spend hours at the gym to get fit. Just adding more movement to your day can help you burn calories, build muscle, and boost your mood.
Try walking or biking instead of driving short distances. Take the stairs instead of the elevator when you can, and park further away from your destination to get some extra steps in throughout the day. Dancing around the house, doing yard work, and playing with your kids or pets can all count as exercise.
Managing stress to prevent emotional eating
Stress affects your mind and body — and your eating habits. When you're stressed, your body releases hormones that can increase hunger. You may notice that you experience cravings for sweets and carbs during times of stress. Emotional eating occurs when you eat to feel better, rather than because you're hungry. It's common, but it can lead to weight gain.
To prevent emotional eating, find healthy ways to manage stress. Try deep breathing, journaling, yoga, or talking to a friend. Spend time doing things you enjoy, like hobbies, crafts, or being outside. Ask yourself if you're truly hungry when you feel like eating during times of boredom or sadness. Sometimes, a walk or a quick meditation session can be a better choice than a snack when you're not actually hungry.
How Evidation can help you achieve your weight loss goals
At Evidation, we're here to help you take charge of your health. When you download the app, you'll be prompted to share the health data that you're already tracking, such as your nutrition tracking or data from your wearable fitness tracker. We'll use the information you share to find patterns and connections, all while offering you content-based insights that can help you take the next step in your weight loss journey. Click here to learn more about Evidation and get started today.
