Keith-Thomas Ayoob, RD, advocates micro-strategies. “They’re simple, quick wins that add up to bigger wins over time.”
To lose weight and get healthier, you must adjust your calorie intake, move more, track your progress, and develop coping skills. These 10 micro-strategies can help you with everything.
A glass of water to begin
A tall glass of water in the morning, recommends Liz Wyosnick, a dietitian in Seattle. Rehydrating can help prevent hunger and give you an energy boost (which is ideal for a morning workout). Keep a glass or a water bottle by your bedside to remind you to drink water first thing in the morning.
Pack your breakfast with proteins
Most people don’t get enough protein at breakfast, which makes them hungry an hour or two later when the office junk food calls, says Lauren Harris-Pincus, RD. Add Greek yogurt, cottage cheese, eggs, protein powder, or tofu to your morning meal to stay fuller longer and stay within your daily calorie goal.
Grains are best
Whether ordering a bagel, browsing the cereal aisle, or stocking up on pasta or bread, the choice between whole grains and refined grains (devoid of nutrients and fiber) is constant. Your plan: Choose whole-grain foods to increase your fiber intake, which fills you up, aids digestion, and supports weight loss, says Harris-Pincus.
Go for lunchwalks
“You don’t have to run a marathon to lose weight,” says Ayoob. What to do: Eat half your lunch and walk the other half. Those extra steps add up, and movement during the day can help manage food triggers and cravings, he explains.
Store junk food away
“Eliminate highly triggering foods from your home, office, and car,” advises Molly Carmel, a NYC-based therapist and author of “Breaking Up With Sugar.” You’re less likely to think about, crave, and overeat high-fat, high-calorie foods if you don’t see a bag of chips. Clearing your counters and drawers of unhealthy foods and replacing them with a bowl of fruit or nuts is a simple microstrategy for success.
Go green with “mini” meal prep
Low-calorie and high-volume non-starchy vegetables (like leafy greens) are essential for weight loss, says Wyosnick. Adding 5–10 minutes of meal prep right after grocery shopping makes adding them to meals and snacks simple and automatic. She suggests chopping broccoli for roasting, kale for sautéing, and crunchy veggies for an afternoon snack with hummus. Keep them visible in eye-level clear glass containers.
Recover from ‘bad’ choices
“Don’t let a bad food choice ruin your day,” advises Shena Jaramillo, RD. Instead, acknowledge the choice and what it did for you (for example, “I needed something sweet — and it’s OK to indulge occasionally.” Then go about your day. Positive thinking (and letting go of food guilt) can help you lose weight.
Schedule dates
Weight-loss physician and Obesity Medicine Association president Dr. Craig Primack says sleep is his number one weight-loss strategy. Micro-strategy: Set a firm bedtime 7–8 hours before your alarm. Sleep deprivation can lead to cravings and zap your willpower, making weight loss that much harder.
Set up your workout gear
“I lay out my workout clothes the night before,” Primack says. If you prefer evening workouts, change into your workout clothes before leaving work, he advises.
Fitness and Entertainment
If you dread using a treadmill or stationary bike, Primack suggests pairing it with a favorite audiobook or podcast. This way, you’ll start to look forward to your workouts.