16 Secret Habits of People Who Lose Weight and Keep It Off

Losing weight is one thing but keeping it off is another! Discover the secret habits of people who lose weight and keep it off in this informative guide. Learn from those who have successfully maintained their weight loss with these proven habits.

Sustainable weight loss requires a commitment to healthy habits and lifestyle changes. Find out what habits you need to adopt to achieve long-term weight loss success.

Sixteen Healthy Habits to Form

1.Set Realistic Goals

The first habit of people who lose weight and keep it off is setting realistic goals. It is important to have a clear idea of what you want to achieve.

If you set overly ambitious goals, it can lead to frustration and disappointment. Instead, be specific and set achievable, measurable, and realistic goals. For example, aim to lose 1-2 pounds a week instead of ten pounds a month.

2.Keep a Meal Routine.

Plan Meals in Advance. Meal planning is one of many important secret habits of people who lose weight and keep it off. Planning meals in advance helps you make healthier choices and avoid impulse eating.

Take time to plan your meals for the week and prepare healthy snacks and meals in advance. This can help you stay on track and avoid making unhealthy food choices. Keep a meal routine to help you avoid mindless snacking. Some people use MY PLATE, some count calories, some do Intermittent fasting.

Do what works for you, just make sure that it is sustainable. Studies show that maintaining a consistent diet routine throughout the week and the year assists you in long-term weight loss and weight maintenance. 

3.Eat Mindfully

Mindful eating involves paying attention to your food and eating slowly and intentionally. By taking the time to savor your food and listen to your body’s signals, you can avoid overeating and make healthier choices.

Eat your meals while sitting at the table and focus on your food when you eat. Do not multi-task. Pay attention to your body and stop eating when you are not hungry. Some cultures say to stop eating when you are 80% full.

Be careful with portion sizes. You can use smaller plates to help with portion control. Stay in tune into your hunger and fullness cues.

4. Read Food Labels

Food labels show fat, sugar, and salt content as well as other nutritional content. Make a healthy choice by choosing foods lower in sugar and salt and avoid trans fats. Avocados, salmon, and nuts are a source of healthy fats.

Instead of calorie-laden drinks such as juice or soda, choose water. Fruit juice and soda have many hidden calories.

5.Track your food intake

People who successfully lose weight and keep it off often track their food intake. Keeping a food diary or using a fitness tracker helps you become aware of what you are eating and helps you stay accountable.

In this way you can adjust your routine, as necessary. Tracking can be done through a food diary or fitness app, journals, or even just taking photos of your meals.

6. Prioritize protein.

Protein is an important nutrient for weight loss and maintenance because it helps keep you full and satisfied.

People who are successful in weight loss often prioritize protein in their meals and snacks. Protein helps you feel full and eliminates cravings.



7. Drink Plenty of Water

Does drinking more water help you lose weight? Though researchers may not know why, many studies show that drinking water can help you lose weight. You feel full, reduce cravings, and improve your overall health.

Water takes up space in your stomach, which then sends signals to your brain that you are not hungry.

Aim to drink at least 8-10 glasses of water per day to support your weight loss goals.

Herbal Teas, Berries or Cucumber slices in your water are tips to help you drink more water.

If you are thirsty, you are already dehydrated.

8. Eat Fiber

Aim for five servings of fruits and vegetables every day. Go for healthy snacks. Pack them to take with you when you are away from home, then the vending machine will not be as tempting.

Avoid potato chips and cookies and swap them out for fresh fruit or vegetables. Fiber in your diet reduces the risk of many chronic diseases.

9. Go for Healthy Fats.

To reduce the risk of heart disease, avoid trans fats and add healthy fats to your diet. Avocado and oily fish like salmon and sardines are heart-healthy foods.

Avoid fast-food restaurants and cook healthy meals at home.

10. Exercise Regularly.

An important part of sustainable weight loss is regular exercise to help burn calories, build muscle, and increase your metabolism.

Running? Swimming? Yoga? What works for you?

Make exercise a part of your daily routine. Try to get your heart rate up. The American Heart Association recommends 150 minutes of moderate exercise each week.

People who successfully keep weight off often find activities they enjoy and schedule them into their daily routine.

Walking is a healthy habit that is good for more than weight loss. Try adding more steps to your day, until you achieve 10,000 steps each day. Activities you don’t plan for as exercise are called NEAT (Non-Exercise Activity Thermogenesis). They burn calories, so take the stairs in stead of the elevator!

11. Get enough sleep.

 Getting enough sleep is another secret habit of people who lose weight and keep it off.

Lack of sleep can disrupt hormones that control hunger and metabolism, leading to overeating and weight gain. Aim for 7-9 hours of sleep per night to support your weight loss efforts.

Sleep is important for weight loss and maintenance because it affects hormones that regulate appetite and metabolism. Make sure you get enough sleep each night. 

Some Tips for Better Sleep

-Get out into the sunshine during the day, and decrease your exposure to light at night, especially the blue light of electronic devices an hour or two before bedtime. This affects your brain, body, and hormones to help you stay awake during the day and sleep well at night.

-Don’t drink caffeine late in the day.

-Limit daytime napping.

-Get into a consistent bedtime routine.

-Nibble a few almonds or a banana before bedtime.


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12. Weigh yourself regularly.

Some people weigh themselves daily, others weigh weekly or monthly. This helps you stay accountable.

Jot the number on your fitness app or daily food log to keep accountable.

Try to step on the scale the same time each morning and jot the number down in a fitness app or journal.

13. Seek a support system

Seeking support is an important habit of people who successfully lose weight and maintain their weight loss.

Whether it’s joining a weight loss group or working with a coach, having a support system can help you stay accountable and motivated.

Share your goals with friends and family and seek out support when you need it.

TOPS is a great support group. Since 1948 TOPS is successfully helping people in their weight loss journey.

14. Focus on progress, not perfection

Weight loss and maintenance is not always a linear process. People who successfully keep weight off often focus on progress, not perfection, and they celebrate small victories along the way.

They also don’t let setbacks derail their progress and instead use them as learning opportunities.

15.Building Healthy Habits

Building healthy habits is a key to people who lose weight and keep it off. Sustainable weight loss requires lifestyle changes, and building healthy habits can helps you maintain your weight loss over time.

Whether it’s practicing mindfulness, cooking healthy meals, or exercising regularly, focus on building habits that support your weight loss goals.

16. Stay Positive and Focused.

Staying positive and focused is the final habit of people who lose weight and keep it off. Maintaining a positive mindset can help you stay motivated and committed to your weight loss goals.

Focus on the progress you’ve made rather than the set backs and celebrate your success along the way.


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Secret Habits of People Who Lose Weight and Keep It Off

So, you want to lose weight and keep it off. Make a commitment to healthy habits and lifestyle changes. By setting realistic goals, planning meals in advance, and having a support system you can lose weight, eat well and stay accountable.

Tracking what you eat with a fitness app and daily weighing yourself are great secret habits of people who lose weight and keep it off.

You can do it, too!

Expect normal ups and downs along the way. If you have a bad meal or a bad day, just begin again.

These tips should help you stay motivated. And by the way, if you want support, try TOPS. They have been successfully helping people for years in their weight loss journey.

Remember – “Life is a Journey not a Destination”


Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.


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