Every day is a new day, and the time is always right to start developing a new healthy habit. We sometimes think we need to make a radical change or lifestyle overhaul to reach our health goals—but the truth is that setting small, intentional goals that we know are sustainable can often have a bigger impact.
So, we’ve collected six healthy habits that are simple and impactful in your weight loss journey. If you’re looking to reach your weight loss goals, start here:
1. Weigh yourself every morning.
Numerous studies show a positive correlation between stepping on the scale and achieving sustained weight loss. A daily practice of weighing in first thing in the morning is one way to keep your health goals top of mind throughout the rest of the day.
We know that the first weigh-in can be hard, and that early on, daily weigh-ins can feel just as difficult. But by doing it repeatedly—what we call exposure—it’ll become second nature and help you overcome the discomfort. Over time, you’ll also learn to be less bothered by the natural fluctuations in your weight (which don’t reflect true weight gain), and you’ll gain more confidence to push forward on your health journey regardless of the number on the scale.
2. Drink a glass of water with each meal and snack.
Beyond keeping you well-hydrated and energized throughout the day, there’s also a psychological benefit too: having a glass of water with your meals and snacks can help keep your health top of mind throughout the day.
Start your meals with a sip of water to pause and take a moment before you start eating—this can help you enjoy a more mindful meal and it might help you eat less too. Squeeze a lemon in you water, add cucumber or mint to it, or find a favorite seltzer. However you can motivate yourself to drink more water, your future self will thank you.
3. Enjoy fruits or veggies at midday.
At Noom, we’re focused on the addition mindset, which focuses on adding foods to your diet, rather than eliminating them. Enjoying fruits or veggies as an afternoon snack is an opportunity to add nutrition to your diet and a strategy to make portion control at dinner easier since you won’t be going in overly hungry.
Consider nutrient-packed veggie snacks like bell pepper and hummus, edamame, or homemade kale chips. For fruits, consider apples, mangos, oranges, or one of the most fiber-rich fruits of all: raspberries. Experiment to find the fruits and veggies that are most enjoyable and satisfying for you.
4. Take two walks throughout the day.
The benefits of daily walks are wide-ranging: improved cardiovascular health, increased energy, better mental health, and more. Walking is exercise that’s accessible to most people, and many people find it more enjoyable than a structured at-home workout or time spent at the gym. Making time to walk a few times a day—even if it’s just around your block—is a great way to incorporate more movement into your day and make it a habit.
5. Keep 2-3 meals in your freezer at all times.
Keep leftovers from home-cooked weeknight dinners in the freezer or have a stash of healthier-for-you frozen meal options like Healthy Choice low-carb bowls and Kashi plant-powered bowls. When you’re short on time, when you forget to buy a key ingredient for a meal you planned, or when you don’t feel like cooking, you can still enjoy a healthy meal and stick to your goals.
6. End each day by writing down one thing that went well—and one thing you can do differently tomorrow.
Taking a moment to celebrate a win at the end of the day (no matter how small) can help reinforce the healthy habits you’re building. Taking a moment to think about something you can improve tomorrow (again, make it small) is a great way to take make sure you’re taking small steps forward each day.
Try writing down what you’ll do different tomorrow along with how, where, and when you’re going to make it happen. Setting an implementation intention makes you two or three times more likely to follow through.
For example, if you want to choose a more nutritious mid-afternoon snack tomorrow than the potato chips you had today, you might write down: “I will eat a small plate of baby carrots with hummus, at my kitchen table, when I need a break at 3:00pm.”