- To lose weight effectively, it’s important to focus on small, sustainable changes you can make every day.
- Key tips include drinking more water, preparing healthy meals ahead of time, and making plans that don’t involve eating or drinking.
- You can also find quick ways for exercise like taking the stairs, doing a workout video, or going for a walk outdoors.
- Visit Insider’s Health Reference library for more advice.
Losing weight may seem like a daunting process that requires long workouts and carefully planned meals. Although those things certainly play a big role in the process, there are many small changes to your lifestyle that can help you shed pounds.
To find out the little things you can do each day to lose weight, we spoke with three registered dietitians who offered 18 tips.
1. Invest in a water bottle
When you don’t drink enough water, your body can confuse hunger with thirst. This is why “upping the water intake can have a huge impact on how much you eat during the day,” says Lisa Moskovitz, RD, CEO and founder of the NY Nutrition Group.
The best water bottles
If you have trouble drinking enough water throughout the day, there are a couple of ways you can remind yourself. First, carry a water bottle so you always have a physical reminder to drink.
Second, set goals for yourself throughout the day. Moskovitz recommends starting the day with a glass of water and having at least two cups before each meal or snack. “Not only will that help curb your appetite a little bit right before you eat, but it’s a good way to remember to drink first,” she says.
2. Eat healthy fats
While fats are often a feared food group, they can actually increase satiety and prevent bingeing later, says Whitney Stuart, RD, the owner of Whitness Nutrition.
Of course, some fats are healthier than others, so when adding fat to your diet, Stuart said it’s best to go for nutrient-rich unsaturated fats. These fats, known as polyunsaturated and monounsaturated fat, can be found in avocados, olives, nuts, and fatty fish like salmon.