6 Small Habits to Help You Lose Weight and Keep it Off

Do you find it impossible to eat healthy and exercise regularly? Chances are you’ve been using the wrong approach. When it comes to weight loss, small habits can make a big difference. Try these small habits to lose weight and maintain that healthy weight.

One big mistake most people make is relying on diets for weight loss. The truth is, diets may help you lose weight, but you’ll probably regain all of it back in less than a year.

Diets fail because they ignore habits! They only tell you what to eat, when to eat, when to exercise and so on. They don’t teach you how to change your eating or exercise habits.

Don’t go on a new diet if you want to lose weight and keep it off. Instead, focus on forming small daily habits that you can stick to long term.

You might think that small changes will only have a small impact, but practicing these habits every day will strengthen your willpower. Willpower is just like a muscle: it grows when trained. Eventually, you’ll be able to translate these little changes into bigger diet and exercise changes.

Below are small habits you can practice to lose weight and keep it from creeping back.

Small Habits for Weight Loss

1. Walk for three minutes every day.

Walking is a great exercise for weight loss and overall health. However, it’s hard for most people to go from a sedentary lifestyle to walking for 30 minutes every day.

On the other hand, walking for three minutes is very doable. You can even start today! Don’t limit yourself to just three minutes. Feel free to walk for a longer duration, if you have the time and energy. Set daily reminders to avoid forgetting.

Drink Water Before Meals to Lose Weight

2. Drink water before meals.

I’ve recommended this habit several times, and I hope you’re already doing it. Research shows that drinking water before meals can prevent overeating and enhance weight loss.

To avoid forgetting, set daily reminders on your phone until it becomes part of your daily routine.

Just 3 push ups a day can help you form a great weight loss habit!

3. Do three push ups every morning.

I bet you can handle doing three push ups every morning. I’m also willing to bet that you’ll do 10 or even 20 on the days you’re psyched up.

Doing this exercise every morning will give you more energy throughout the day. If you can’t do regular push ups, do knee or wall push ups.

Associate this habit with something you do every morning like brushing your teeth. You could do your three push ups immediately after brushing.

Doing a few squats before bed is a great small habit to help you lose weight and keep it off!

4. Do three squats before bed.

You don’t need lots of willpower to do a few squats every night, do you? Squats will strengthen your legs and keep them toned.

To make this part of your day, sneak in your daily squats before or during something you do every night like, watching TV or eating dinner.

Eliminate one processed food or drink from your day, like soda, to lose weight.

5. Cut back on one processed food.

Cutting back on a whole food group, like refined flour, is quite challenging. However, it’s possible to eliminate one unhealthy food from your diet.

For instance, cutting back on soda or salad dressing can reduce your daily calorie intake by over 500 calories. Identify a food that adds the most calories to your diet and then eliminate it.

Carrots and hummus are a healthy, plant-based snack to help you lose weight.

6. Eat one plant-based snack every day.

Snacking can help you lose weight. Unfortunately, most people have bad snacking habits that cause weight gain and even age you prematurely.

Instead of quitting snacks cold turkey, swap one unhealthy snack with a plant-based snack. Instead of reaching for a bag of chips, choose carrots and hummus, for example. A plant-based snack will help increase your fiber intake and reduce hunger.

For these small habits to work, you have to do them consistently. It’s also important to implement a few mini habits at a time. If you try to implement this whole list at once, it probably won’t stick. Choose three of the habits above, and start doing them today. After 21 days, add the three remaining habits to your daily routine.

Which of these mini habits will you add to your routine today?


Yvonne T
Yvonne T1 days ago


Sue H
Sue H9 days ago

Thanks for sharing.

Val P
Val P10 days ago


Kathy K
Kathy K3 months ago


Ruth S
Ruth S5 months ago


Ruth S
Ruth S5 months ago


hELEN h5 months ago


Lesa D
Past Member 5 months ago

thank you Brian...

Marie W
Marie W5 months ago

Thank you for posting.

Sonia M

Good advices thanks for sharing