by Dana M Robinson - Published 6 months ago

10 Simple Weight Loss Changes: Easy Tips

Scientific evidence suggests that small, simple lifestyle changes, also known as micro-goals, can help you lose weight and maintain it over the long term.

“Micro-strategies are the best approach,” states registered dietitian Keith-Thomas Ayoob. “They are easy to implement, provide small but immediate benefits, and accumulate to even bigger gains over time.”

But what exactly are micro-goals or -strategies that can help you achieve a healthy weight? Below, we have compiled ten recommendations from our registered dietitians.

Start your day with water

Liz Wyosnick, a Seattle-based registered dietitian, advises starting each morning with a tall glass of water.

Rehydration can help you avoid confusing thirst for hunger and provide you with an energy boost, which is perfect for a morning workout.

Dietitian tip: To encourage yourself to drink water first thing in the morning, keep a glass on your nightstand or a water bottle next to your coffee maker, suggests a dietitian.

Eat a protein-rich breakfast

Most people don’t get enough protein at breakfast, which leads to hunger pangs within an hour or two, making them more likely to reach for unhealthy snacks at the office,” says registered dietitian Lauren Harris-Pincus, author of “The Protein-Packed Breakfast Club”.

To feel fuller for longer and stay on track with your daily calorie goals, add more protein to your morning meal with Greek yogurt, cottage cheese, eggs, protein powder or tofu, she suggests.

Most people should aim for a minimum of 20 g of protein per meal, although this amount can vary depending on the individual.

Dietitian tip: Begin your day with a vegetable omelet made with two eggs, spinach, mushrooms and tomatoes. Add shredded cheese and hot sauce for extra flavor. Serve with a side of fruit—whatever you have on hand!—and a slice of whole grain bread.

Be mindful of calorie-rich beverages

Sugary drinks like soda and alcoholic cocktails can quickly add a lot of calories without providing any nutrients.

Try experimenting with different drinks to keep things interesting and flavorful without the extra sugar.

Dietitian tip: If you want something other than plain water, try mixing sparkling water with lime or lemon juice and your favorite jam or jelly.

Take walks during lunch breaks

“You don't need to run a marathon to lose weight, but most people need to move more,” says Ayoob.

For example, imagine spending half of your lunch break eating and the other half walking. These extra steps can contribute significantly over time and provide benefits such as improved brain health, weight management, bone and muscle health, and more.

Dietitian tip: When working from home, consider joining meetings while walking or incorporating short bursts of high-intensity exercises like burpees or jumping jacks throughout the day (3-5 minutes each).

Replace quick fixes with SMART goals

Although social media often promotes quick weight loss trends with instant results, it's important to remember that losing weight takes time. Developing new habits and routines is a gradual process that doesn't happen overnight.

Setting SMART goals (specific, measurable, achievable, relevant, and time-bound) provides a framework for establishing lasting habits.

For example, a SMART goal could be to incorporate an additional 3 grams of fiber into every meal through fruits, vegetables, or whole grains for the next week.

Combine grocery shopping with mini meal prep

To lose weight, you should include plenty of non-starchy vegetables like leafy greens, carrots, celery, cucumbers, tomatoes, and broccoli in your diet. These vegetables are high-volume and low-calorie, which is essential for weight loss, according to Wyosnick.

Here’s a tip from a dietitian: To make sure you add these vegetables to your meals and snacks, set aside 5-10 minutes after grocery shopping for meal prep. Cut up broccoli for roasting, chop kale for a quick sauté, and chop crunchy vegetables for snacks with hummus. Store them in clear glass containers at eye level so you can easily see them.

Read More: MyFitnessPal’s Essential Guide to Meal Planning

Use MyFitnessPal for tracking

“If you make a food choice that doesn’t align with your weight loss goals, don’t let it ruin your entire day,” says Shena Jaramillo, RD.

Tracking your food intake using the MyFitnessPal app provides a comprehensive view of your daily and weekly nutritional data. Studies indicate that individuals who track their food consumption are more likely to achieve weight loss compared to those who do not.

It's important to remember that weight loss requires long-term adjustments. A single food choice won't derail your progress. Log it in the app, observe its impact on your macro and calorie targets, and continue your day.

Set a regular bedtime

"My top weight loss strategy is always getting a good night's sleep of at least seven hours," advises Dr. Craig Primack, a weight-loss physician and president of the Obesity Medicine Association.

Adequate sleep is crucial for weight loss as it maintains metabolic function and suppresses appetite. Conversely, sleep deprivation can trigger cravings and weaken willpower, making weight loss more challenging.

Dietitian tip: Establish a firm bedtime 7–8 hours prior to your alarm going off.

Prioritize fiber intake

Weight loss discussions often focus on what to avoid. Instead, consider adding foods to your diet.

Fiber, found in fruits, vegetables, whole grains, nuts, and seeds, is a type of carbohydrate. It can decrease the risk of certain cancers, help prevent heart disease, and promote a healthier gut. Fiber also aids in weight loss by making you feel fuller.

Adding more fiber-rich foods to your diet (which are also low in calories) will make you feel more satisfied.

Aim to gradually increase your daily fiber intake to 30 grams. Studies show that American women consume an average of 9.9 grams of fiber for every 1,000 calories consumed and men consume 8.7 grams of fiber for every 1,000 calories consumed. However, MyFitnessPal members log more, with women logging an average of 11.5 grams of fiber for every 1,000 calories and men logging 9.5 grams of fiber for every 1,000 calories.*

Keeping track of fiber intake can be challenging. However, it's interesting to note that MyFitnessPal members consume more fiber than the average American.

Combine exercise with entertainment

If you're not a fan of treadmills or stationary bikes, try listening to an audiobook or podcast you enjoy while exercising. Primack suggests that you only allow yourself to watch or listen to this content during your workouts. This way, you'll start to associate exercise with something you look forward to.

Another excellent way to maintain an exercise routine is to find activities you enjoy. For instance, if you love the outdoors, try hiking more often. If you have a competitive spirit, joining a soccer league could be a good option.