Embarking on a weight loss journey can seem overwhelming. There are so many different components to consider, such as changing your diet, exercising more, and shifting your lifestyle. Where to start? It can feel confusing, daunting, or even headache-inducing.
That’s why it’s a good idea to break down the challenge. Instead of thinking about everything at once, try dividing it into micro habits that will give you a sustainable path and help you reach your weight loss goals.
Along with these new habits, you can also consider bolstering your efforts with one of many new weight loss medications known as GLP-1s. When paired with lifestyle changes, they can amplify your weight loss results. (If you’re curious about them, you can get connected with one of our Wellness Advisors to see if they’re a good fit for you.)
Keep reading to learn more about how healthy habits and weight loss medications can go hand in hand to help you succeed.
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What are GLP-1 medications?
GLP-1 is short for glucagon-like peptide-1 (GLP-1) agonists, a class of medications used to treat type 2 diabetes and obesity, per the National Library of Medicine. Semaglutide and tirzepatide are both GLP-1 medications. GLP-1 medications help decrease appetite and regulate blood glucose levels, often resulting in weight loss.
Some examples of these medications include Zepbound and Mounjaro (tirzepatide) and Ozempic and Wegovy (semaglutide). Clinical studies have shown that GLP-1 meds significantly aid in weight loss when combined with lifestyle changes.
Healthy habits for weight loss and lasting results
While weight loss medication can kickstart your journey, it’s important to also make small, manageable changes (rather than drastic, unsustainable ones) that can steady your progress. Below are some habits to help you stay on track.
1. Try mindful eating
Mindful eating refers to having a non-judgmental awareness of your physical and emotional sensations while eating. It’s all about being present while you’re having a meal or snack. When you pay attention to what and how you eat, you can make more conscious choices that support your weight loss goals.
In fact, research has found mindful eating just as effective as traditional diet plans in aiding weight loss. Some tips to help you easily practice mindful eating:
- Key in on your hunger: Before you eat, ask yourself if you’re actually hungry or if you’re eating for some other reason. For instance, out of habit, because you’re bored, or because of emotions you’re feeling. This quick check-in can prevent automatic snacking.
- Eat distraction-free: Put away the screens and put your mind on your meal. When you do that, it’s easier to hone in on cues that tell you when you’re full enough.
- Engage your senses: Take in the colors, aroma, and texture of your food. This not only enhances your meal but also leaves you feeling more satisfied.
2. Stay hydrated
Choosing water over soda or juice goes a long way when you want to lose weight. Not only does drinking water help you consume fewer calories, research shows it may boost your metabolism and help you burn calories.
And when you drink water before meals, it can reduce your appetite and keep you feeling fuller, longer. Hydration also helps maintain your energy and brain function and flushes waste from the body.
Three easy ways to increase your water intake:
- Wake up with water: Say good morning to your metabolism by drinking a glass of water first thing in the morning.
- Infuse it with flavor: If you struggle to drink plain water, try adding slices of pineapple or peaches, sprigs of herbs, like mint or basil, or a splash of citrus juice for a tasty twist.
- Eat hydrating foods: Keep in mind that much of our water needs are satisfied by the foods we eat. And you can help that along by adding in hydrating options like watermelon, cucumbers, grapes, celery, and peaches. Dairy items—yogurt, cottage cheese, milk—are also good sources of water, according to Harvard Health Publishing.
3. Prioritize sleep
You may not realize how critical sleep is for weight loss—and your health in general. Research shows that when you get a sufficient amount of quality sleep, your metabolism is boosted, your hunger hormones are better regulated, and you’re less stressed. And all of those can help you lose pounds.
Three strategies for better sleep, per the American Heart Association and the Centers for Disease Control and Prevention:
- Wind down: Make evening relaxation a nightly self-care ritual, to send a message to your body that it’s time to rest. Read, take a scented bath, or do a mindful meditation—whatever gives you a sense of zen.
- Get cozy: Create a bedroom sanctuary for sleep. Make sure the temp is cool, and that it’s completely dark and quiet. Use a sound machine or fan if needed, and if you can, invest in a high quality mattress and pillows.
- Keep to a schedule: Make your best effort to go to sleep and wake up at around the same time, even when it’s the weekend. This helps your body regulate its circadian rhythm, or internal clock.
More healthy habits for weight loss
Staying hydrated, eating in a mindful way, and prioritizing sleep are all important to health and weight loss. But there are other small changes you can include in your day to support losing weight:
- Practice portion control: Serve your food on smaller plates, measure out servings, and keep an eye on the size of your portions. (That last one is especially key when dining out, given the gigantic servings many restaurants dole out!) This can help you avoid eating more than you want to, studies show.
- Get daily exercise: Work more movement into your day in little ways. Small workouts count, whether it’s a short walk, a few minutes of stretching, or doing some squats or lunges while waiting for the coffee to perk. Cumulatively, this sort of movement can help you maintain your goals, research shows.
- Prep your meals: When you plan out your meals ahead of time, it helps you make sure that there are healthy options at the ready. You’ll be less likely to make impulsive food choices, and more apt to stay on track.
- Don’t forget mental health: Use techniques such as deep breathing, meditation, attending therapy, or engaging in hobbies to lower your stress levels. This will help you avoid emotional eating, and overall boost your well-being.
- Seek community: Look for support from your friends and family, as well as online communities. Together you can share your journey, celebrate your wins, and keep your motivation strong.
These small but powerful changes will help set you up for success. Keep this in mind: Weight loss is a marathon, not a sprint. Whatever progress you make, celebrate it!
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