Are you tired of dieting, over-exercising, and then giving up because of stress or hunger? Weight loss isn’t just about the number on the scale or cutting calories, it’s about how you care for your body, mind, and daily routine. Small, sustainable, smart changes can make a big difference, and help you lose weight while loving yourself.
What should you do to lose weight?
Here are 10 practical ways to take care of yourself and support your weight loss:
1. Get more sleep
Lack of sleep can make you crave sweets, overeat, and slow down your metabolism. Getting enough sleep helps balance hormones that control hunger, improve your mood, reduce stress, and increase fat burning.
Tip:
- Set a regular bedtime every night.
- Avoid phones and screens at least 30 minutes before bed.
- Add a relaxing habit like a warm bath or reading.
2. Establish a morning routine
Starting the day right helps clear the mind, increase energy and support smarter eating and exercise decisions.
Tip:
- Drink a large glass of water as soon as you wake up.
- Spend 5 – 10 minutes meditating, stretching or taking a light walk around the house.
- Eat a breakfast rich in protein and fiber: eggs + vegetables, or a fruit + vegetable + chia seed smoothie.
3. Drink enough water
Drinking enough water helps you feel full longer, increases your metabolism and limits snacking. Lack of water can cause fatigue, lethargy and increased cravings for sweets.
Tip:
- Carry a 500ml water bottle with you and drink regularly throughout the day.
- Drink a glass of water before each meal.
- Add a slice of lemon or cucumber to add flavor without adding calories.
4. Go for a walk
Walking burns calories, reduces stress, improves mood, and increases cardiovascular health.
Tip:
- Walk for 20–30 minutes after dinner or during your lunch break.
- Listen to your favorite music or podcast to relax.
- Change your walking location: park, new street, riverside to create excitement.
5. Schedule a “cheat” meal
Controlled meals help you satisfy cravings, reduce feelings of restriction, and maintain motivation.
Tip:
- Enjoy your favorite food once a week, but keep portions moderate.
- Eat slowly, focusing on flavor and feeling full.
- For example: a piece of dark chocolate, a small pizza, or your favorite dessert.
6. Celebrate achievements
Recognizing even small progress can increase motivation, reduce stress, and maintain healthy habits over the long term.
Tip:
- Write down your goals: steps, healthy meals, workouts.
- Reward yourself with a mental treat, e.g., watching a movie, taking a relaxing bath, or buying a favorite book.
7. Keep a gratitude journal
Writing down positive things can help reduce stress, improve your mood, and increase your ability to make smart decisions about eating and exercising.
Tip:
- Write down 3 things you are grateful for every morning or evening.
- Combine meditation or deep breathing to increase relaxation.
8. Eat enough food
Eating too little can reduce energy, affect hormones, mood, and sleep. Eating enough helps maintain muscle, burn fat effectively, and reduce cravings.
Tip:
- Meals should include protein, vegetables, healthy fats, and complex carbohydrates.
- Break down your meals: 3 main meals + 1–2 healthy snacks.
- Snack examples: almonds, unsweetened yogurt, fresh fruit.
9. Spend time alone
Time alone helps reduce stress, recharge, and reflect, supporting mental health and making smarter eating decisions.
Tip:
- Take 10–15 minutes a day to sit still, read a book, or listen to music.
- Take a walk alone in the park to get some exercise and relax your mind.
10. Pick up a new hobby
New hobbies help you focus on having fun, reduce stress about weight and calories, and improve your mental health.
Tip:
- Try cooking, drawing, photography, gardening, or yoga.
- Set aside time each week to practice a hobby, which helps balance your life and reduce stress.
Ultimately, self-care is not just a reward, it is the foundation for effective weight loss, increased energy, and long-term health. Start with small steps, one day at a time, and you will notice a dramatic difference both mentally and physically.
