We finish up with the final 25 strategies from a roundup of 75 research-backed strategies to try on your health journey, from shifting your mindset to priming your environment for weight-loss success: Losing weight takes hard work and dedication, which is why it’s important to create healthy habits that stick as part of a bigger picture lifestyle. Learning to make the process easier with research-backed tips helps you set the stage for long-term success.
As you go, keep in mind what works for someone else might not work for you, which is where being open to switching things up is essential.
51 - SIP ON GREEN TEA
Green tea has many health benefits. When it comes to weight-loss efforts, green tea is rich in polyphenols, a type of antioxidant believed to promote healthy digestion.
52 - WATCH OUT FOR LIQUID CALORIES
Watching what you drink is just as important as logging what you eat. Juice, soda, fancy coffee drinks and even milk can add up, and sugar-sweetened drinks are linked to higher body fat and blood pressure.
53 - JUST ADD WATER
While it might seem less tasty than usual at first, watering down super sweet drinks like lemonade and juice can help you address a hankering while still sticking with your daily calorie goal. Better yet, swapping some sugary drinks for water altogether can help you keep the weight off for good, too.
54 - CUT BACK ON ALCOHOL
Calories from alcohol (and even light beers) can add up fast. Not to mention, the more you drink, the more you might want to eat not-so-healthy takeout and fast food, too. Practice drinking in moderation with these smart drinking hacks to help you cut back without feeling deprived.
55 - GIVE YOUR WATER A TWIST
If you find regular water boring, try jazzing it up with fresh fruit or bubbles. You can even make your own healthy mocktails.
56 - JOIN A VIRTUAL COMMUNITY
Research finds having access to a support group beats an informative pamphlet when you’re trying to lose weight. Find people who share your goals via online groups and forums (such as on MyFitnessPal) and help keep one another motivated and accountable.
57 - FIND A MENTOR
One of the best ways to keep yourself accountable is to find someone you look up to and share your goals with them. If you value someone else’s opinion, you might work harder to live up to your aspirations. They can also help guide you forward with advice based on their own struggles and successes.
58 - KEEP A JOURNAL
Not only does monitoring what you eat and drink with an app like MyFitnessPal help you lose and maintain weight according to numerous studies, but it also allows you to see (and celebrate) your progress over time. Writing out how you feel might also help you work on your relationship with food and your weight alike.
59 - TRACK YOUR STEPS
Tracking your daily step count could encourage you to walk more, and, as a result, burn more calories. Walking is one of the easiest and best exercises you can do to lose weight. Plus Fitbit has just come out with a whole new crop of trackers.
60 - BE COMPASSIONATE WITH YOURSELF
Emerging research shows that you’re better off supporting yourself than beating yourself up when you make mistakes along the way. As you go, find ways to prioritize your health and well-being with self-care, even if that’s as simple as a few slow, deep breaths or a hot bath at the end of the day.
61 - DITCH PERFECTIONISM
An all-or-nothing mindset sets you up for failure, as the moment you go over your calorie limit or eat something less healthy, you might spiral out of control. Instead, rather than viewing foods as good or bad, focus more on the big picture and your overall diet.
62 - MAKE IT FUN
You’ll never stick with a workout routine if you dread it every single time. Your fix: Find something that makes you want to move more (a new hobby or team sport) or pair your workouts with something you look forward to (like podcasts and TV series with multiple seasons).
63 - SPEED UP YOUR SOUNDTRACK
Upbeat songs can make pressing through a tough workout easier. What’s more, upbeat music can help you walk faster, which is better for burning more calories and boosting longevity. Check out Steadymixes.com for come great options.
64 - AVOID INJURIES
Before you lace up, read up on how to not hurt yourself — many running, walking, HIIT, yoga and lifting injuries are preventable if you’re careful and slowly increase your workouts.
65 - PICK UP WEIGHTS
Strength training can be a great way to boost your metabolism, fuel weight loss, and maintain your new weight, research shows.
66 - GO FOR NO-GEAR WORKOUTS, TOO
No access to a gym or track? Only got a few minutes? Guess what: That’s no problem. Use your own body weight, a set of dumbbells or even a playground down the street to get creative with your workouts.
67 - ADD A LITTLE CAFFEINE
A little caffeine before your workout could help boost your endurance. Just don’t overdo it (since everyone has a different caffeine tolerance, start with a few sips of coffee or tea and listen to your body).
68 - FIND A WORKOUT BUDDY
When you workout with a friend (especially in team sports and fitness classes), you get a greater mood boost than you would if you were sweating it out alone — and that might help you keep showing up to your workouts even when you’d rather skip.
69 - DON’T BELIEVE EVERYTHING YOU SEE
Sometimes, workout monitors on cardio equipment like treadmills or ellipticals would have you believe you scorched a load of calories in one workout. And while you may very well have, these displays are (sometimes) misleading or outright incorrect. Pay attention to how you feel and your own metrics (like how far or how long you’ve gone), as these are more reliable ways to track your progress anyway.
70 - TRY HIIT
High-intensity interval training (aka HIIT) alternates brief bouts of intense effort (Think: sprinting, jumping or running) with periods of moderate to low effort (like jogging or walking slowly). Research shows this is a great way to burn calories and increase your metabolism, especially if you’re short on time for workouts.
71 - TURN UP THE HEAT
Another way to burn some extra calories: have sex. Research shows it helps lower your blood pressure and stress levels (which are linked to weight gain).
72 - GET UP, GET UP, GET UP
A sedentary lifestyle has been linked to obesity, poor posture and chronic pain. Good news: A quick 5-minute walking break every hour can help counteract the negative effects of sitting.
73 - SPLIT UP YOUR LUNCH BREAK
One simple way to move more during the day: Use half of your lunch break to eat, and half to walk. Taking it outside can give you some much-needed fresh air and a boost in mood to push through a long workday and counter cravings.
74 - WALK MORE
Time and again, research shows walking is one of the best exercises for weight loss. It’s easy to stick with, and your chances of injuring yourself are low. Whether you’re a beginner or a novice, we’ve got a walking plan that can help you increase your step count.
75 - REMEMBER: EVERY STEP COUNTS
NEAT (non-exercise activity thermogenesis) activities include everything you’re doing beyond eating, sleeping or working out. And moving more (by taking the stairs, playing with your kids, doing chores and even fidgeting) can help support your weight-loss success.