Not everyone can spare an extra hour daily for an intense workout at the gym.
Very few people have an unlimited budget to spend on groceries.
Most people don’t have the luxury of a personal chef preparing healthy meals according to their preferences.
So, let’s focus instead on small, realistic, and achievable habits that can help you lose weight. Habits that don’t require hours of your time or deplete funds you may not have.
My goal is to provide helpful, attainable micro habits that the everyday individual can add into their life. It’s not going to be a quick, easy process to shed those extra pounds. However, making small changes can help you achieve your weight loss and health goals.
Micro habits simply mean small steps to build into your daily routine that can make a big difference over time.
“It’s going to be a journey. It’s not a sprint to get in shape.” Kerri Walsh Jennings
Nutrition
Paying attention to the foods you consume is crucial. Neglecting this aspect can hinder your progress. It’s essential to prioritize nutrition to achieve a healthier state and lose the weight you’re eager to shed.
Begin by examining your current diet and creating a game plan for consuming the most nutritious foods that your body requires for optimal health. But again, we are starting small. It’s a marathon here…slow and steady.
Drink more water.
Increase your daily water intake. It’s beneficial to begin your day with a large glass of water and to keep a bottle of fresh water within easy reach at all times.
If you’re currently drinking around 40 oz of water a day, aim to increase that number a little more each day. Optimally, you should consume at least 80 oz or more per day.
In addition to this, drink less sugar-filled drinks. Don’t drink your calories! It’s better to obtain your calories from wholesome, nutritious foods that provide nourishment. Not from high-calorie drinks!
They taste great in the moment, but you’ll be surprised (and appalled!) by how many unnecessary calories you consume just from beverages.
Eat more protein.
Protein has amazing benefits, such as helping you feel full longer and aiding in burning calories more efficiently than other macronutrients. Not to mention, it helps build and maintain muscle growth.
I’ve composed a blog post discussing the importance of protein, complete with a sample meal plan to include 140G of protein each day. Aiming for 140 grams is an amazing end goal, yet it’s best to begin where you’re at. If you’re uncertain about your daily protein consumption, start by determining that amount.
Choose a balanced diet that includes a variety of protein sources. Mix it up; you’re not limited to eating chicken for every meal. There are so many more options available to you. I love Greek yogurt or eggs as breakfast options. If you enjoy seafood, salmon or shrimp are excellent sources of protein. Strive to incorporate a protein source in each meal.
Eat the rainbow.
Include a variety of fruits and vegetables in your diet, embracing the full spectrum of colors represented by the rainbow. This is often referred to as “eating the rainbow.” Be sure to incorporate 2-3 different colored fruits and vegetables into each meal.
Superfoods come in a vibrant array of colors and provide a variety of flavors to match your preferences. These foods are rich in essential vitamins, minerals, and antioxidants. Definitely be adventurous with trying new foods, but always fall back on whole foods that you enjoy.
It’s important to monitor which foods agree with your body and contribute to feeling your best. Keep in mind, some foods may be more difficult to digest, leading to bloating and discomfort. For example, I’ve discovered that the cruciferous vegetables (broccoli, cauliflower, and Brussels sprouts) are difficult for me to digest. Despite their health benefits, they don’t work well for my system.
Meal plan.
Planning ahead and keeping foods that align with your healthy lifestyle readily available will likely lead to better, more nutritious choices.
At a minimum, I suggest planning your dinners for the entire week. The convenience of takeout or delivery services like DoorDash is tempting after a long day. However, if you have a plan in place, there’s a greater chance you’ll stick to it!
For breakfast, I would have two to three choices on hand for you to grab quickly in the mornings. Again, choose high-protein foods that will keep you full longer, therefore avoiding unnecessary snacking throughout the day. It’s all too easy to reach for that bag of chips.
Lunches can always be leftovers for the night before, but whatever you do, don’t leave what you’re eating up to chance. Last-minute decisions rarely contribute to a healthy diet and surely won’t help you lose weight.
Grocery Shopping Tips
First of all, remember to bring your grocery list along. You’ve already preplanned your meals and created your grocery list, so stick to it!
Additionally, avoid shopping when you’re hungry. You’ll most likely end up buying foods that sound good in the moment (everything!) and not sticking to your plan.
Lastly, focus on the perimeter of the grocery store. This is where you’ll find the majority of whole food options, so make the bulk of your selections from these areas. While the central 20 plus aisles contain many processed foods, it’s fine to pick up necessities there, but be mindful of your selections.
Eat breakfast.
It might sound counterintuitive, but adding a meal, specifically breakfast, can aid in weight loss. It’s often said, “Breakfast is the most important meal of the day,” and it’s true–it kickstarts your metabolism.
However, this doesn’t mean grabbing a couple of donuts from the office break room or a bowl of Lucky Charms with your children. These options are definitely not what I’m referring to.
Choose to eat a balanced, healthy breakfast and your body will thank you!
Fitness and Movement
Let’s consider some simple exercise strategies that you can incorporate into your daily or weekly routine to help with weight loss. Begin with small steps. Aim to increase your physical activity gradually each day. Move your body a little more today than you did yesterday.
Walk.
Don’t complicate walking. Slip into your tennis shoes and get outside! Enjoy the fresh air and sunshine on your skin while getting your steps in. It’s not necessary to aim for 10,000 steps a day. For many, that goal can be overwhelming and perhaps unattainable.
The theme here is again: start small. If you’re currently averaging about 3,000 steps per day, aim to gradually increase that number. Incorporate a 15-minute walk into your daily schedule, either in the morning or during your lunch break.
To simplify it further: choose a parking spot that’s farther away to add more steps to your day. Take the stairs whenever you can. Every step counts. The more frequently you make active choices, the more natural they will become.
Take movement breaks.
If you spend most of your workday seated, it’s particular important to stand up and stretch frequently. It’s essential to keep your body active, as research shows that sitting too much can be very harmful to your health and well-being. This Mayo Clinic article goes into more detail about how it can be detrimental to your health.
Schedule frequent short breaks whenever possible, according to what your job or daily routine permits. Consider using a walking pad or a standing desk, if those are options.
Choose movement that you actually enjoy.
It’s unlikely you’ll commit to an activity you don’t enjoy, and even less likely, if you hate it.
Don’t decide to go on a run if you hate running. You’ll never stick to it.
Similarly, if yoga classes don’t appeal to you, you’ll be sure to make excuses every time and find reasons to avoid them.
Yes, it’s great to challenge yourself. But first get the healthy workout habits established before trying new, more challenging things. Leave the challenge for later. For now, stick to the basics. Stick to what is attainable and what you’re able to remain consistent with.
Additional Tips to Help you Lose Weight
- Invest in cute workout clothes and shoes that are both comfortable and appealing to you. The right shoes can make a significant difference; you don’t want to end up with sore feet. And believe me, you don’t want workout leggings that make you self-conscious or ride up in all the wrong places.
- It might sound silly, but it’s been effective for me: brush your teeth once you’ve finished eating for the day. This helps deter late-night snacking. Since I need to brush my teeth every night anyway, doing my skincare routine and brushing my teeth earlier in the evening can help prevent snacking later.
- Don’t restrict certain foods or food groups completely. If you’re used to eating a bunch of sugary food every single day, multiple times a day, it will not be sustainable for you to cut that out “cold turkey.” Gradually substitute them one by one. For instance, opt for a chocolate protein shake instead of a bowl of ice cream post-dinner, or choose a bowl of berries over a slice of pie. Focus on making small, incremental changes, rather than overhauling your entire diet all at once.
- Seek out a friend for accountability. If you have a mom friend who’s also looking to lose weight and make healthier choices, consider sending each other daily text updates. Share a photo after finishing a workout or when you choose a healthy meal. It’s more enjoyable and motivating to pursue health goals with someone who understands your journey.
Get Started with a Few Micro Habits Today
Don’t try to do it all! Start with just one micro habit that you can start today.
- Let’s take a 15-minute walk at sunrise this evening. Perfect.
- Maybe you want to write up a meal plan for next week’s dinners. Get to it.
- It’s your grocery shopping day! Great, follow the grocery shopping tips I’ve shared and stick to your grocery list.
- Usually you skip breakfast? Not today! Take five minutes this morning to cook up some eggs.
You probably won’t lose 10 pounds this week. It might take some time to see a significant change, but that’s perfectly fine. You’re beginning your journey on the right path. A journey towards a healthier version of you.
Start small. Over time, these small changes, these micro habits, will make a great impact.
Disclaimer: The information provided in the blog byrachellynn.com is for educational and informational purposes only and solely as a self-help tool for your own use. It is not intended to replace professional medical advice. You should consult a doctor before starting any fitness or diet program, especially if you have health concerns or haven’t exercised in a while.
