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Small changes for weight loss: lifestyle, habits, and diet
Explore how small changes for weight loss, including boosting protein in your diet, getting plenty of sleep, and staying hydrated can help with weight loss.
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.
Meet Our Community of Evidation Members
We recently shared a survey out to our community. The feedback and responses we’ve been receiving from our work and research brings us comfort and assurance knowing that the Evidation app has made a positive impact on your lives.
At Evidation, we're committed to putting our community first and to helping you reach your health goals no matter how big or small. We recently shared a survey out to our community. The feedback and responses we’ve been receiving from our work and research brings us comfort and assurance knowing that the Evidation app has made a positive impact on your lives. Our community of members is our driving force to create and learn new things that help you reach your health goals. Your stories have truly hit it home for us, and we love reading them.
We’re excited to continue to be part of your health journey and guide you in any step you need to keep achieving. Want to hear more about what our community of members feel? Meet the community and read their responses:
“I’ve been using Evidation for about 2 months now. I need to get back into exercising to earn more points. I like that it offers interesting articles to read and surveys. I enjoy Evidation because it will help me to reach my goals!” — (Emily D., Michigan)
“I have been using Evidation for a few years now. I participated in the 1yr Cognitive Health Study that really helped me to know how to improve my cognitive health and protect my brain from damage due to diet and environment. It motivated me to start an exercise class for seniors. This photo was last week. As of today we have 11 in the class. I am blessed!” — (Janet A., California)
“I have been using Evidation for probably close to 2 years now. I am hoping more people continue to use this so that data can be collected on activity, diet, weight, and sleep patterns and be studied to see the effects on health. This app has definitely made me track my weight closer and log my food more as well. I think this is a great app that may motivate people to make changes for a healthier lifestyle and better quality of life.” — (Ryan A., Florida)
“I was lucky enough to be chosen as one of the participants in the [cognitive health] study. It was a great experience and has made me more aware of what I need to do to keep my memory healthy. It has taught me which foods are essential for mental health and the need for exercise.” — (Carol C., PA)
“I have been using Evidation since the beginning of the year and it has been an awesome tool to quantifying my activities each day. I am a marathon runner but Evidation has been awesome for seeing all of the activities aside from running. It also just runs in the background of my daily life and will eventually earn me some money. I have been managing my own blog for my running for the past year and Evidation is changing the game for me.” — (Amanda R., South Carolina)
“I’ve been using Evidation now for about a month and a half and it’s amazing that I can earn money for being active! I challenge myself everyday to walk more and more to earn even more points then I did the day before. Cheers to being healthy! :)” — (Madison S., Indiana)
“It has been difficult to find a health routine to fit my third shift schedule. Working from midnight to 8 am sometimes forces you to eat bad food to stay awake! Fitbit and Evidation keep me accountable. I am now on a workout routine that gives me energy to put my all into work and my relationships outside of work.” — (Lauren B., Ohio)
“Evidation has been great in motivating me to get to a better place. Seeing the points I accumulate only makes me want to do more! I signed up as a means to better my health due to having high blood pressure since the age of 3. About two years ago, I decided to take up running to help do my part. Since then I have been getting faster, going farther, and feeling better than I ever have!” — (Eddy R., Pennsylvania)
“Having an app pay me to work out definitely has given me the motivation to join a gym and become a healthier happier person. I was also part of a migraine study which I hope my data is used to help someway in the future.” — (Katie N., MA)
Thanks again to all of our Evidation Members who have already shared their amazing stories. We’d love to hear from more of you! What does Evidation mean to you? What do you want to achieve? How can we help get you there? And let’s not forget, you can be a part of our Evidation community! Check out some of their awesome smiles below.
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Can sleep patterns tell us the severity of our anxiety or depression?
Depression and anxiety can have a huge impact on our daily lives and overall health. It can affect our mood, social interactions, sleep and more, but can our daily behaviors predict the severity of our anxiety and depression? Our research team sought to find out more.
We know that anxiety and depression affect many of you, with 7 out of 10 adults in the U.S. saying they experience stress or anxiety daily. Depression and anxiety can have a huge impact on our daily lives and overall health. It can affect our mood, social interactions, sleep and more, but can our daily behaviors predict the severity of our anxiety and depression? Our research team sought to find out more.
What we tested
We enrolled over 1,000 participants in a clinical study with self-reported anxiety and depression and assessed the participants’ mental health states by looking at the following for each individual:
- Anxiety and depression symptoms
- Number of hospitalizations and ER visits for anxiety/depression
- Use of anxiety and depression medications
We then looked at participants’ sleep metrics and patterns for the previous three months.
What we learned
Severe depression was significantly associated with inconsistent and disordered sleep patterns, such as spending a great amount of time in bed awake. Individuals taking medications for their anxiety and/or depression were likely to sleep more compared to those not receiving treatment, however, they also had inconsistent sleep patterns. Participants who had been previously hospitalized for anxiety and/or depression were more likely to have inconsistent sleep patterns as well.
What does this mean?
We all know that a lack of sleep can affect our daily lives, but it can also be associated with severe depression and anxiety. This means that certain sleep patterns might be able to predict the severity of an individual’s mental well-being in the future. With further research we’d like to understand if tracking sleep behavior could predict changes in the severity of an individual’s mental health condition.
Thanks to all of our members who participated in this research about how daily behaviors, like sleep, can tell help researchers to better understand anxiety and depression. If you’re interested in contributing to innovative research, we are regularly running new studies at Evidation.
3 Reasons Why Tracking Your Health Can Help You Participate in Better Health Outcomes
Here are the top three reasons why tracking your health with Evidation will help you be part of something just a little bit bigger than yourself this holiday season.
According to 2015 Pew Research, “one in three cell phone owners have used their phone to look for health information.” Four years ago, we started Evidation to help everyone understand their personal health, take control of their health journey, and help contribute to improving the health of everyone. Here are the top three reasons why tracking your health with Evidation will help you be part of something just a little bit bigger than yourself this holiday season.
1. Actively participate in your health
With the over 30+ apps that you can connect to Evidation, we’re able to look at patterns of activity levels and do a deep dive into tracking health and wellness. We’ve published research around how your social engagements can impact activity levels. Lastly, we’ve given our community a chance to learn from each other, asking communities of individuals what questions they have for one another and sharing back the results.
2. Learn about health and research through insights
With a community of over a million, we’re constantly looking for opportunities to highlight and share relevant research tailored to you. We’ve also done deep dives on seasonal trends over the last year, including a step analysis around the Pokemon Go phenomenon, the difference between men and women during Back to School, and a look across the United States at Halloween calorie count.
3. Participate in ground-breaking research to advance the health of everyone
We’re focused on building a product that makes your interactions with health unified. We believe that health is much more than a visit to the doctor. It’s a constant effort every day of how to track/monitor healthy activities — whether it be steps taken, heart rate monitored, sleep tracked, or even meditation sessions executed. Sign up for Evidation today and starting taking health-related actions, including contributing to cutting-edge clinical studies that are tailored to your specific health conditions.
Dads vs. Moms: How does the transition from summer to fall impact activity levels?
The change in seasons often brings with it a change in routine. We wanted to know how the transition from summer to fall affects our health and wellness, and we’re excited to share these insights from members.
The change in seasons often brings with it a change in routine. So we wanted to know how the transition from summer to fall affects our health and wellness, and we’re excited to share these insights from Evidation Members.
The transition to fall can be especially cumbersome for parents as they juggle back to school duties, but is one parent more impacted than the other by the changing season? We decided to take a closer look at how moms and dads health holds up during the seasonal transition. We were also curious to explore how sleep and steps between parents and non-parents compared.
Who is catching more zzzs?
We uncovered a statistically significant gender disparity between moms and dads. Moms sleep 5 minutes less in the summer than their non-mom counterparts. As the school year ramps up in late August and early September, the difference is significantly more pronounced on weekdays. Moms sleep 10 minutes less than their non-mom counterparts. Dads, on the other hand, show no consistent differences from their counterparts in summer or fall. If anything, they may sleep slightly more.
Moms are also taking a bigger hit in sleep interruption than Dads. Moms sleep 0.34% less than non-moms and 1.4% less than dads. Surprisingly though, non-dads have the most sleep interruptions, spending 8.3% of the night awake.
What time is everyone falling asleep?
Moms fall asleep 12 minutes earlier than non-moms, while dads fall asleep 24 minutes earlier than non-dads. So, while dads don’t seem to be sleeping any less if they are a parent, they appear to be shifting their sleep schedules more. Interestingly, all four groups shift their bedtimes earlier in fall, possibly due to earlier sunsets.
Who is taking more steps?
Moms take fewer steps than non-moms in general. During the summer, moms take 427 fewer steps/day on weekends and 243 fewer steps/day on weekdays. However, when the school year starts, their weekends show an even larger deficit, at 543 fewer steps/day vs non-moms. Their weekdays step counts improve markedly, though, at just 85 fewer steps/day than non-moms.
Dads show the opposite pattern. They actually take more steps than non-dads. In the summer, they have an average of 250 steps/day more than non-dads, while in the fall, they have an average of 348 steps/day more than non-dads.