There comes a point when you just know things need to change. For me, when I finally decided “enough was enough” and that I truly deserved to reach my goals and dreams, I realized that achieving significant, lasting weight loss meant making some serious adjustments to my lifestyle. It wasn’t easy – honestly, I was scared to make huge changes. But after some serious self-reflection, I identified core habits that were holding me back. When I truly dedicated myself to changing those habits, that’s when I was finally able to lose 100 pounds and, importantly, keep it off.
As you read about the habits that worked for me, please keep in mind that everyone’s journey is unique. What clicked for me might not be the perfect fit for you. However, I believe these principles are worth considering and perhaps trying out – what do you have to lose by exploring healthier habits?
Here are the 5 core changes I made:
1. I Prioritized Hydration (Aiming for 1/2 Gallon Daily)
One of the most impactful changes I made was significantly increasing my water intake. Staying properly hydrated is crucial for overall health and can definitely support weight management.
Set a Goal: I aimed for at least half a gallon (about 64 ounces or 2 liters) of water each day.
Make it Easy: Carrying a reusable water bottle with me everywhere became second nature. Setting occasional phone reminders also helped initially.
All Fluids Count (Mostly!): Remember that beverages like unsweetened tea and black coffee also contribute to your daily fluid intake. The old myth that they are dehydrating has largely been debunked. Focus on limiting sugary drinks, though!
2. I Set an Evening Eating Cut-Off (Around 8 PM)
This was perhaps one of the simpler habits to implement logistically, but it had a big impact. I challenged myself to stop eating for the day by 8:00 PM and not eat again until breakfast the next morning.
Curbing Unnecessary Calories: I realized that most of the calories I consumed after 8:00 PM weren’t due to real hunger but rather boredom, habit, or mindless snacking while watching TV.
Creating a Boundary: Setting this cut-off time helped me become more mindful and significantly reduced my overall calorie intake without feeling overly restricted during the day. (The specific time of 8 PM worked for my schedule; the key principle is defining an eating window that prevents unnecessary late-night consumption).
3. I Shifted Towards More Plant-Based Eating
About six years ago, I transitioned to a fully plant-based diet, meaning I avoid consuming meat, dairy, and eggs. I personally credit removing red meat and dairy as a major factor in my weight loss success.
My Recommendation: Now, I’m not suggesting everyone needs to make such a drastic change! However, I highly recommend considering limiting dairy and reducing your intake of animal fats, especially red and processed meats.
Why it Helps: Shifting focus towards more plants often naturally leads to eating more nutrient-dense, high-fiber foods (vegetables, fruits, legumes, whole grains) which can help you feel full on fewer calories, potentially creating a calorie deficit needed for weight loss.
Getting Started: A great way to explore this is by adopting “Meatless Monday.” Challenge yourself to try new plant-focused recipes using diverse vegetables, beans, lentils, and fruits.
4. I Drastically Reduced Alcohol Consumption
While often overlooked, liquid calories, especially from alcohol, can significantly impact weight and overall health.
My Experience: In 2018, I made a conscious effort to drink very little or no alcohol. The difference it made was unbelievable – not just potentially aiding weight loss by cutting empty calories, but also improving my skin complexion and reducing bloating.
Calorie Impact: Even a “light” beer can have around 100 calories, and mixed drinks with sugary mixers can pack a serious calorie punch. Reducing or eliminating alcohol is an effective way to cut calories without feeling deprived of food.
Finding Balance: Nowadays, I allow myself an occasional drink, perhaps a few times a month, but I remain committed to keeping my overall alcohol intake very low. The noticeable health benefits help me stay motivated.
5. I Managed Sugar Cravings Mindfully
For me, completely eliminating sugar felt unrealistic and led to cycles of deprivation and failure. Instead, I learned to manage my cravings more thoughtfully.
Reducing Refined Sugars: The biggest shift was drastically reducing my intake of white, processed sugars found in candy, soda, pastries, and many packaged foods.
Prioritizing Whole Fruit: When craving something sweet, my first go-to became fruit. Fruit offers natural sweetness along with fiber, vitamins, and water, making it a much healthier choice. Often, something simple like an apple with natural peanut butter satisfies that initial craving effectively.
Using Natural Sweeteners Sparingly: While I reduced refined sugar, I didn’t eliminate sweetness entirely. I occasionally use small amounts of more natural sweeteners like honey, pure maple syrup, or agave as substitutes for white sugar. Crucially, I recognize these are still concentrated sources of sugar and calories and use them mindfully and in moderation, not as “free” foods. The key was the reduction of overall added sugars and the shift away from highly processed sources.
Final Thoughts
These five habits were the cornerstones of my transformation, helping me lose 100 pounds and build a healthier relationship with food and my body. Consistency was vital. It wasn’t always easy, but focusing on changing these core behaviors, rather than just chasing a number on the scale, made all the difference.
Remember, this was my personal journey. The most important thing is to find sustainable habits that work for you and your lifestyle. Perhaps reflecting on your own habits can help you identify small changes you can commit to. Significant change truly is possible with dedication and self-compassion.
