5 Healthy Habits for Weight Loss You can Start Today

These 5 healthy habits for weight loss are exactly what you’ve been looking for. They’re hacks that actually work.


Here’s a quick story about a former client who eventually embraced all 5 habits for weight loss – and especially number 1.

When Tammy first told me about her previous weight loss efforts, her voice was a little high-pitched with frustration – or maybe it was annoyance or even anger. And her speech was rapid fire like she wanted to end this conversation asap.

Like many of my previous clients, Tammy was a weight loss guru. She could rattle off calorie counts. She understood portion control. And she knew that a good breakfast wasn’t built around candy bars.

But Tammy was mad at herself and full of shame because this immense weight loss knowledge did nothing to change her behavior.

Weight Loss Diet Plate

Trying to sustain on too little food and nourishment is not a healthy habit for weight loss. /photo credit: Can Stock Photo / viperagp

5 Healthy Habits for Weight Loss That Actually Work

Though Tammy knew she needed healthy habits for weight loss, she had no idea what obstacles were derailing her success. She blamed her weak will and lack of self-discipline, but I quickly knew she was focusing on the wrong habits and putting too much emphasis on willpower – that flaky friend who abandons you when you need her most.

Put your efforts here to reach your goal:

1.  Focus on the process (not the outcome)

Emphasize your new behaviors and habits instead of the pounds lost. It’s your habits that carry you through the long term.

What happens when you focus so intently on a number on the scale?

It’s not pretty. I’ve seen this unfortunate scenario play out so many times (Actually, I was the star of my own drastic weight loss show before I came to my senses a few decades ago.) The dieter races to the weight loss goal with such a sense of urgency that she loses all common sense. She (or he) starts a new, better diet each week or month.

She under-eats, over-exercises, and equates her self-worth with the number of pounds lost. This is the greatest tragedy of all. Weight does not equal value or indicate character.

Don’t allow the scale to suck up your mental energy. Put that energy where it serves you best. Figure out the new habits you need and then how to make them stick.

Turn your goals into specific behaviors. A vague goal – like eating better or eating less – won’t take you far. Set goals to pass the stranger test – if a stranger reads your goal, they’ll know what you plan to do.

Here’s an example: Every Monday this month, I’ll take 5 pieces of fruit to work for an afternoon snack. It’s a behavior (for which you have 100% control), and it’s specific. But this one is vague: I’ll eat more fruit this week.

stepping on scale for weight loss

2.  Eat fruits or vegetables or both with every meal and snack

And while you’re at it, eat a protein source at most meals

Fruits and veggies are low-calorie, filling, and drastically under-consumed. Yes, if you’re not eating enough fruits and vegetables, you have lots of company, according to the CDC. Diets rich in these nutritional treasure troves are linked to less obesity, as well as less type 2 diabetes, heart disease, and some types of cancer. That’s a mighty big and mighty important list. Yes, people with diabetes or prediabetes can (and should) eat fruit.

Make it easy on yourself.

Prepare extra veggies or a larger salad at dinner, so you can enjoy leftovers for lunch. Stock up on canned and frozen produce. Start making a list of how you can pile on the fruits and veggies. And here are lots more tips to get more veggies.

As for protein, aim for a moderate portion at each meal. When it comes to body composition and appetite control, spreading out your protein over the day is worth much more than eating the same amount of protein at just one or two meals. This made a big difference for Tammy. Prior to working with me, she skimped on protein during the day and filled her plate with meat every night. But protein helps with appetite control, so better to have that 3 times per day instead of just once in the evening. Plus, it triggers critical muscle synthesis more frequently when you eat moderate amounts spread over your day.

3.  Aim to end every meal feeling better than when you started

Ideally you’re a bit hungry when you sit down to eat and pleasantly satisfied when you finish. Weight loss diet or not, it’s not smart to eat to discomfort or to eat foods that aren’t satisfying. Check in with yourself during your meal and after eating to see how you feel. Try to eat mindfully and with intention.

4.  Build in treat foods

Give up the notion of cheats and focus on treats. Yes, you’re entitled to treats even if your pants are too tight or if the scale hasn’t made you smile lately. Treat yourself regularly to the foods you love. Learn to fit them in to your healthful eating pattern instead of “cheating” on them. Chocolate is my thing, and I look forward to it daily. I’d much rather you eat a couple squares or a handful of chocolate-covered almonds every single day than to gorge yourself once or twice a week and then beat yourself up about it. Give yourself permission to love the living daylights out of it. I do! Then remind yourself that a little bit of fun food in an otherwise healthful diet is just fine.

If the notion of allowing yourself treats while trying to lose weight or lower your blood sugar, sounds scary, ill-advised, or just plain stupid, take a look at Is it good to have a cheat day.

5.  Vow to use empowering language

Words matter!

“I’ll never lose weight” or “I’m doomed to get diabetes” are terribly negative statements. And they’re very unhelpful. Instead turn your thoughts – which are not facts, by the way – into empowering words. “I wish I had made better food choices” is more accurate and less defeating than “I’ll never lose weight.”

Few words are more negative than never and can’t. Often I hear people say things like, “I can’t eat in that restaurant.” What they really mean is that they choose not to eat in that restaurant because there are few menu items that fit with their goals. Someone else might say, “I can’t have chips in the house because I can’t control my eating.” It’s more accurate to say, “I choose not to have chips in the house because I haven’t yet learned to control my eating. Listen for the can’t, the never and other negative words, and find out how negative self-talk destroys your weight loss diet. Vow to deliberately choose more empowering language.

What’s the lesson?

From frustrated and annoyed to surprised and glowing, Tammy discovered weight loss was much easier when she put her energies into changing her habits permanently, instead of sprinting to the weight loss finish goal.

Even though she’d tried oodles of weight loss diets and frequently lost and regained the weight, she finally discovered long-term success is possible and that past failed attempts shouldn’t limit her. In fact, they empowered her because she was able to look back at her previous thoughts and behaviors to learn what to do again and what to leave behind.

If you’re tired of not meeting your goals, learn more about habits, motivation, willpower and strategies for success. Enroll in Stick With It

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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20 Comments

  1. Lisa on December 21, 2017 at 8:54 pm

    I found that setting aside a few minutes every morning to focus on my goals set me up in a good way. I just make sure to think about what I want to accomplish and that I want to stick to my diet plan while I drink coffee and get ready for the day. It really helps.

    • Jill Weisenberger on December 21, 2017 at 8:55 pm

      I love it! Thanks for sharing. I talk to my patients and readers about a morning ritual. It sounds like you have found a morning ritual that works for you. Yay!

  2. Michelle on December 26, 2017 at 3:23 pm

    Treating is better than cheating. In that way, you will develop a healthy habit.

    • Jill Weisenberger on December 26, 2017 at 3:41 pm

      Oh yes. I agree so strongly. Good habits come with positive reinforcement – not the negative mentality of cheating. Thanks for visiting my site and leaving a comment.

  3. Fernda on January 8, 2018 at 11:48 pm

    Empowering tips!Thanks for sharing!

    • Jill Weisenberger on January 9, 2018 at 7:33 am

      Thank you! Yes, success comes from a place of empowerment – not from having a punitive mindset. Thanks for visiting.

  4. Sheeja Paulos on April 13, 2018 at 4:20 am

    Hi, you have useful blog posts. I have one question in my mind about the time of eating habits. Should we need to eat frequently or do we need to keep a long gap in our eating? Thanks for this information for weight loss. These are really good habits that will help us.

  5. Vipul Sharma on July 6, 2018 at 6:38 am

    Great share! All your awesome tips really work for me. Amazing stuff on your blog, I feel so great after reading these. Thanks a lot for sharing this post. This is recommendable.

    • Jill Weisenberger on July 6, 2018 at 9:22 am

      So glad to hear this!

  6. Eric Bullard on September 3, 2018 at 1:36 am

    These are the tip are very helpful. We just need more motivation.

  7. Paul Minor on October 2, 2018 at 5:47 am

    This is an important reminder when a new year will come because of the feast of different variants of food that is available in the table. Diet will never exist in the vocabulary anymore. Thank you for sharing this with us.

    • Jill Weisenberger on October 2, 2018 at 9:05 am

      Wonderful! And thanks for reading my post!

  8. rohit aggarwal on January 18, 2019 at 4:25 am

    Thanks for the information

    • Jill Weisenberger on January 18, 2019 at 4:49 pm

      I’m so glad you stopped by the blog. And so glad you found this helpful.

  9. Harvey Lee on September 20, 2019 at 5:15 am

    Great article! There is best advice to lose weight in this article. I will definitely follow your advice. I like this article so much. Thanks and keep sharing.

  10. Melissa on April 18, 2020 at 8:42 am

    Great! This helps me a lot

  11. King of Prussia Hypnosis on March 3, 2021 at 12:48 am

    Hi Jill Weisenberger, I can’t thank you enough for all of your guides and tips on Weight Loss. They are like a goldmine for me, keep rocking on, you are helping so many.

  12. Gerard on August 16, 2021 at 8:34 pm

    Super info, thanks. I see I need to get in the habit of spreading out my protein through the day.

    • Jill Weisenberger on August 16, 2021 at 8:39 pm

      Yes! It’s a common problem, especially at breakfast. Think about Greek yogurt, cottage cheese, eggs, and even some foods not typically eaten at breakfast like tofu, chicken and other foods you’re more likely to think of for lunch or dinner.

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Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.

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