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January 24, 2025

10 Everyday Habits That Build Weight Loss Success

Actionable Tips Weight Loss

Here are 10 everyday habits that can help you achieve sustainable weight loss and build a healthier, more confident you.

Tasha walking outdoors on a sunny day.

1. Start Your Day with Water

Before you reach for your coffee, drink a glass of water. Staying hydrated jumpstarts your metabolism, aids digestion, and helps curb cravings throughout the day.

Quick Tip: Keep a glass of water on your nightstand so it’s the first thing you grab in the morning.

2. Plan Your Meals

Meal planning doesn’t have to be elaborate. Dedicate 20 minutes each week to map out your meals. Having a plan reduces last-minute unhealthy choices and keeps you aligned with your goals.

Pro Tip: Use the “Twice Meal Planning Method” available in the Body Confidence Club to save time and simplify meal prep.

3. Prioritize Protein

Protein keeps you full longer and helps maintain muscle while losing fat. Incorporate a protein source into every meal, whether it’s eggs, chicken, tofu, or beans.

Small Step: Add a handful of nuts or a boiled egg to your snacks to boost protein intake.

4. Take a Daily Walk

Walking is an underrated but powerful tool for weight loss. Aim for 10,000 steps a day, or start smaller if needed. Walking improves your mood, burns calories, and is a simple way to stay active.

5. Create Balanced Meals

Think of your plate as a pie chart:

  • Half should be non-starchy vegetables,
  • A quarter should be lean protein,
  • A quarter should be whole grains or healthy fats.

This balance ensures you’re nourished and satisfied.

6. Set Small Goals

Rather than focusing on losing 50 pounds, break it down into smaller, manageable chunks. Celebrate every 2-pound loss as a victory—momentum builds belief.

Remember: Weight loss is a journey, not a race.

7. Practice Mindful Eating

Instead of rushing through meals, slow down and savor each bite. Mindful eating helps you recognize hunger and fullness cues, reducing overeating.

Try This: Put your fork down between bites or chew each bite 15-20 times before swallowing.

8. Snack Smart

Keep healthy snacks on hand to avoid reaching for chips or sweets. Try options like Greek yogurt, carrot sticks with hummus, or apple slices with almond butter.

9. Prioritize Sleep

Sleep and weight loss are closely connected. Lack of sleep can disrupt hunger hormones, leading to cravings and overeating. Aim for 7-9 hours of quality sleep each night.

Tip for Better Sleep: Create a bedtime routine that includes turning off screens 30 minutes before bed.

10. Track Your Progress—Gently

Whether it’s keeping a food journal, tracking steps, or celebrating non-scale victories, monitoring your progress keeps you motivated.

Non-Scale Victories Include: Feeling stronger, fitting into your favorite jeans, or noticing improved energy levels.

Transform Your Habits with the BCX Challenge

The Body Confidence BCX Challenge is your 100-day roadmap to building sustainable habits that last a lifetime. From hydration and movement to mindful eating and unplugging, BCX helps you integrate these practices into your daily life while fostering confidence and balance.

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Meet natasha

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I’m Natasha Pehrson

Your ultimate hype girl and weight loss bestie! I’m a wife and mom to 4 who has lost 100 pounds by ditching diets and instead focusing on creating healthy habits and changing my overall mindset around losing weight. Get to know me.