Now that the summertime is just about over and we can feel the transition into fall happening, many of us are starting to want to lose a bit of weight and get back to a healthier lifestyle. However, that can seem really overwhelming.
Instead of trying to change your lifestyle and eating habits right away drastically, it’s better to pick up smaller, more useful habits that will have a bigger impact over time. Luckily, a fat loss coach and TikTok content creator, Amanda Dobler, shared a list of “easy, tiny habits” that can help you lose weight and maintain successful weight loss. Read more about six of them below.
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1. Drink Water First Thing In The A.M.
One of the best ways to set yourself up for a successful day is to prioritize hydration. Not only does staying hydrated help your body function properly, but it also can help with losing weight, as sometimes, you may confuse thirst and dehydration with hunger. Amanda advises drinking or "chugging" at least 16 ounces of water as soon as you wake up in the morning.
"Your body definitely needs that," she says.
2. Check Your Step Count Whenever You Use Your Phone
One of the best ways to stay motivated throughout a weight loss journey is to have small yet effective daily goals. One of those goals can be reaching a certain number of steps every day, signaling you've walked around and used your body efficiently. So, set a step count goal, and any time you're on your phone, check your steps via a health app, and hold yourself accountable.
"This way, you have no issue getting in 7,500 to 10,000 steps per day," adds Amanda.
3. Carve Out Meal Times & Stick To A Schedule
It really is fascinating how much the time at which we eat and sit down for a meal impacts our bodies. Many health experts have noted that eating later into the night can throw off both your digestive system and circadian rhythm, throwing off other bodily functions. Therefore, Amanda suggests "carving out" designated meal times throughout the day and sticking to a schedule. While a special occasion may call for different meal times, ideally, your average day would keep things consistent.
4. Eat More Protein
There's a reason why so many health and wellness experts are so crazy about protein - it's because it's an incredibly effective macronutrient that can keep us full, strong, energized, and more. Amanda suggests "doubling up" on the amount of protein you eat every day by following her simple tip.
"Just eat more of the same type that you're already eating," she adds.
Healthy sources of protein include lean chicken breasts, ground turkey, fish, and more.
5. Walk While You Scroll
These days, one of the easiest ways to get stuck in a bad habit is via our phones. Many of us know what it's like to struggle with "scrolling time" and feel so attached to our phones and social media feeds that we end up scrolling on the couch or in bed instead of doing something productive. For those who love to scroll, Amanda suggests getting a walking pad or treadmill and (safely) scrolling while walking. You can also go on a walk outside, but don't forget to look up from your phone!
6. Think Of Snacks As 'Mini Meals'
Some people who give weight loss tips love to vilify eating snacks. However, snacks can be nutritious, filling, and weight-loss friendly. Amanda says to treat snack time like a "mini meal time" and ensure every snack you eat contains "protein and fiber" so that it's effective.
"You don't want any of the super-processed stuff that truly does nothing for you," explains Amanda. "It's not that I'm against processed foods, I just know that a 300-calorie sandwich is going to fill me up a lot more than a 300-calorie 'protein bar.'"
Which of these tiny habits would you try to pick up first?
