When it comes to losing weight, do you ever feel overwhelmed?

With ALL the information out there, how do you know where to start?

Or better yet, how do you know what’s best for you?

While hiring a weight loss coach is one of the best ways to learn exactly what works (and what doesn’t work) for you, there are plenty of habits that you can start implementing today that lead to long-term weight loss.

Check out the best habits to incorporate into your life to successfully lose weight (while keeping it off long-term!)

1. Eat mindfully. I’m referring to sitting down while eating, eating slowly, only eating when you feel true hunger, and taking the time to chew your food. According to the HuffPost, sitting down while eating helps you enjoy the food that you’re eating, whereas standing while eating can often lead to eating more food than you realize. We live in a world where technology rules, and where many of us are busy! Taking the time to eat mindfully will allow you to enjoy the food you’re eating, but it will also allow you to focus on your body’s natural hunger and fullness levels. 

2. Include a source of lean protein with most meals. Lean protein helps with weight loss because it helps you feel full for a longer period of time. Plus, lean protein helps to preserve lean muscle mass. Sources of lean protein include extra lean beef, poultry, eggs, fish, plain greek yogurt, beans, peas, and lentils. Looking for more lean protein options? Check out more sources of protein here!

3. Chew gum or pop a mint for a mid-day treat! Afternoon snacking is a habit that can sabotage your weight loss results. If you’re not hungry in the afternoons yet struggle with snacking, try chewing gum or sucking on a mint instead! It’s an easy way to “trick” your mind into thinking that you’re eating without adding extra calories. Plus, it leaves a fresh taste in your mouth. Win-win!

4. Move your body most days of the week. Whether it be formal workouts, walking your dog, or even cleaning your house, prioritizing movement is important for weight loss as well as overall health. When it comes to knowing what workouts are best for you, your body, and your goals, there are a few things to consider. First - be honest with yourself - what do you enjoy doing, and what’s realistic for you to do long-term? While strength training is important for maintaining lean muscle mass and losing weight, if it’s something you dread that you know isn’t sustainable (or enjoyable) for you long-term, then your efforts are better focused finding a workout that you DO enjoy. Beyond workouts, focus on overall movement as well. You can try hitting a daily step goal (like 10,000 steps a day), or you can set a reminder on your phone to move for 1 minute every hour throughout the day. Not only does moving on a regular basis help with your weight loss and physical help, but research suggests it also helps with your mental health too!

5. Include fruits and vegetables at most meals. Fruits and veggies are important to include at most meals because they are high-density, low-calorie foods. In other words, you can eat plenty of fruits and vegetables so that you feel full for a longer period of time, without adding too many calories to your total caloric intake. Plus, fruits and veggies help provide necessary nutrients needed to promote optimal health.

I know it can be tempting to incorporate all of these habits into your life at once, but I encourage you to start slowly! As humans, when we make too many changes at once, it leads to overwhelm and burnout. Instead, choose ONE habit from the list above, and start implementing it into your life. Once it feels more natural and part of your daily routine, then choose a second habit.