Losing weight can certainly seem daunting, especially if you’re starting from square one. So many factors play into an effective weight loss journey: are you eating the right food? Exercising enough? Drinking enough water? Luckily, getting fit doesn’t have to be intimidating. In fact, there are tons of simple, healthy habits you can practice every day that will make it a breeze!
To discover the best daily habits for weight loss, we checked in with Hannah Daugherty, NASM and ACE certified Personal Trainer and Health Coach. She gave us five of her simplest, most effective tips for leading a healthy lifestyle—and shedding some pounds along the way.
1. Get enough rest
You may not think that getting ample amounts of sleep can help you lose weight—after all, you're not being active while you're sleeping—but it turns out that rest is a crucial aspect of weight loss. If you're missing out on sleep, you may not see that number on the scale drop as quickly as you'd like.
"A loss of quality sleep increases cravings for processed and packaged foods and decreases the chance that you'll want to work out the next day," Daugherty explains. She recommends getting 7-9 hours of sleep each night to ensure you can build up energy to take on whatever the next day throws at you—including a killer workout.
2. Enjoy your food
While you may be missing out on some of your favorite sweet treats or cutting down on fatty foods and snacks as you navigate your weight loss journey, you should still take time to enjoy every meal. Paying attention to your body is important, especially when eating.
Daugherty says that although "it's easy to eat quickly over the sink while the kids are running around or to grab a bit to eat on the way home," eating mindfully and taking time to savor each bite can be very helpful for weight loss. This is because you'll be "paying attention to the meal itself and how your body is responding as far as hunger and fullness signals," she points out, noting that you'll often miss out on these cues if you eat too quickly.
3. Drink water
You probably hear this time and time again from health experts, but seriously: hydration is everything! It plays a major role in every aspect of your health, from your energy levels to your complexion. And it's especially important when it comes to staying fit and losing weight. "Water can increase your energy and help decrease cravings and unnecessary eating throughout the day," Daugherty explains.
So stay sipping on that Hydroflask! To make sure you're drinking enough each day, Daugherty shares a good rule of thumb: "The daily goal is half of your body weight in ounces of water." Got it!
4. Exercise
While this one may sound like a no-brainer, it's so simple yet oftentimes so difficult to stick to consistently. If you want to stay fit, it's integral that you spend some time moving your body every single day.
"Current guidelines recommend that healthy adults aim for 150 minutes of moderate activity each week," Daugherty notes, adding that "this doesn't have to be in 30 or 60-minute blocks of time." She says if all you can spare is a 10-minute walk around the neighborhood or 10 minutes moving around your office, that certainly counts towards your goal. Just take it step by step—literally!
5. Increase fiber intake
Are you getting enough fiber in your diet? If not, it's time to start making it a priority—especially if you want to lose weight. "Women need 25 grams of fiber each day, and while this can sound like a lot, you can incorporate it into your diet at every meal," Daugherty assures us. She says incorporating a healthy amount of fiber into your diet "can boost health and decrease weight since fiber takes longer to break down in the body."
There are tons of options when it comes to high-fiber snacks. "Foods like nuts, oats, beans, and flax are all excellent sources of fiber," Daugherty lists. Yum! Oatmeal, anyone?
