Sometimes, it can be challenging to lose weight when we stick to a diet plan for months and repeat the same workout over and over again.

How about changing the habit of living as we used to and doing things precisely as we want, including losing weight without following to fad diet plans?

While some diet plans can quickly help you shed unwanted fat, sticking with them can feel impossible.

Why is it hard to lose weight quickly?

Fat storage doesn’t happen in a day or two; it has been accumulating over the years, particularly in your internal organs known as visceral fat.

Foods that cause obesity are:

  1. High sugary foods
  2. Refined carbohydrates, processed food

Studies show that following a small habit for two months or more can automatically turn it into a habit.

By contrast, adopting a new lifestyle habit will gradually improve your health and eliminate stubborn fat.

Before we delve into the topic, let’s take a moment to review the benefits of losing weight.

Health benefits of weight loss

  1. Lower high blood pressure
  2. Reduce bad cholesterol
  3. Lower risk of type-2 diabetes
  4. Relieve joint pain
  5. Reduce back pain
  6. Prevent certain types of heart disease
  7. Lower risk of stroke

Lifestyle benefits of weight loss

  1. Boost confidence
  2. Decreased life
  3. Improve sex life
  4. Make you attractive
  5. Improve energy
  6. Improve mood
  7. Make you more active

Let’s get started,

1. Eat Protein-rich Breakfast

Habits to lose weight - Eat protein-rich breakfast

Breakfast is often considered the most important meal of the day. However, if you incorporate an ample amount of protein, it can truly become a powerhouse meal.

Protein may help reduce your appetite, cutting unwanted cravings and bringing you one step closer to weight loss.

Protein helps decrease the levels of ghrelin, known as “a hunger hormone,” which promotes appetite.

In addition to breakfast, try incorporating protein into your meals by including options such as eggs, greek yogurt, chicken breast, cottage cheese, nuts, and more.

Also Read: Protein-rich foods

2. Eat Mindfully

Habits to lose weight - Eat Mindfully

Whether it’s a plate of your favorite dessert or a plate of healthy food, it is best to eat mindfully and eat until you are satisfied, rather than eating until you are uncomfortably full.

How to eat mindfully

  1. Eating food without any distractions, such as television or smartphones,
  2. Enjoy food as much as you can
  3. Chew your food properly.
  4. Drink plenty of water

Incorporating the healthy habit of eating foods like this can lead to reduced food consumption and potentially contribute to weight loss.

3. Drink Plenty of Water

Habits to lose weight - Drink Plenty of Water

Drinking a glass of water first thing in the morning is a common and beneficial habit for everyone, as it helps them get closer to their weight loss goals without feeling pressured.

If you drink at least 4 liters of water a day, you may have experienced a reduction in appetite and food intake.

There is a fact that many studies have found: that drinking 3-4 liters of water per day can help individuals in their weight loss journey without even consciously “thinking of losing weight.”

Also Read: 7 Optimal Drinks for Weight Loss | Homemade Special

4. Swap Unhealthy to Healthy – Habits to Lose Weight

Habits to lose weight - Swap unhealthy to healthy

Swapping unhealthy foods for healthy ones is a much more effective approach to reducing body fat.

Foods that are high in sugar, calories, and salt should be restricted to promote a healthy diet. Swapping these foods for healthier alternatives is the most effective, simplest, and easiest way to lose weight without having to go on a strict diet.

Processed carbs, or refined carbs, are the main culprits for the stubborn side fat.


  1. White bread to whole grain
  2. Soda to fruit juice
  3. From sugary drinks to green tea
  4. Pasta to whole wheat
  5. Fried egg to boiled eggs
  6. White rice to brown rice
  7. Fruit juice to fruits
  8. Low-fat yogurt to full-fat yogurt

5. Skip Dinner 2 Times a Week

Habits to lose weight - Skip dinner 2 times a week

Skipping meals throughout the day and skipping dinner are two different things.

Maintaining a balanced diet, which includes regular meals, is essential for achieving fitness and weight loss goals.

weight loss. This is due to the reduction in calorie intake, which can aid in the shedding of excess fat.

Try skipping a meal or two days a week, and it will gradually develop into a healthy habit.

Suggested Read: Here Is Why You Should Skip Having Your Dinner

6. Avoid Liquid Calories

Habits to lose weight - Avoid liquid calories

Engaging in sedentary behavior, such as sitting on a couch and consuming your favorite smoothie, can have negative implications for your health.

Restricting calorie intake does not necessarily lead to hunger and deprivation, as liquid calories do not provide a sense of fullness or satiety. Therefore, cutting back on liquid calories can be a highly effective and sustainable habit to adopt.


  1. Diet coke
  2. Sparkling water
  3. Black coffee
  4. Green tea
  5. Low-sugar vegetable juice
  6. Black tea

Related Read: Best Weight Loss Drinks

7. Hit Workout 2-3 Times a Week – Habits to Lose Weight

Habits to lose weight - Hit workout 2-3 times a week

Physical fitness and weight loss are both beneficial companions.

Working out not only helps burn more calories but also emphasizes building muscle mass and losing pounds of stubborn fat.

Engaging in weightlifting in the morning can help stabilize blood sugar levels throughout the day, thereby reducing unwanted hunger caused by low blood pressure.

I suggest making it a habit to do a workout at least 2-3 times a week.

Related Read: Best Compound Exercises

8. Sleep as Much as You Can

Habits to lose weight - Sleep as much as you can

The longer you sleep, the happier you will be. Sleep is the only way to easily limit yourself from consuming excessive calories or high-carb foods.

Lack of sleep is directly associated with an increase in appetite and calorie intake.

Set a consistent sleep schedule and ensure that you get a minimum of 8-9 hours of sleep each day. Gradually develop this habit over time.

Final Verdict

Try following these healthy habits to lose weight and see yourself as a whole person.

Developing a habit is much easier than following a pre-planned routine when it comes to achieving weight loss.

By following these habits for approximately two months, you can maintain a healthy lifestyle and achieve weight loss.

Thank You

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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