Top 5 Simple Habits That Can Help You Lose Weight (+ BONUS Tip)

How can you make sure your weight loss journey is on the right track? We’ve asked nutritionist Christine Burasz to share her insights on effective, everyday habits that make a big difference.

Did you know that many people struggle to lose weight because they focus on drastic measures instead of simple, sustainable changes? It’s easy to get caught up in fad diets and quick fixes, but the real key to success is in building strong, healthy habits.

Before you try another complicated plan, check if you’re already doing these weight-loss habits correctly.

#1 Eat More Protein

Protein is essential for weight loss because it keeps you full longer and reduces cravings. High-protein foods like lean meats, eggs, legumes, and dairy not only promote muscle maintenance but also help boost metabolism. ¹

Protein is crucial for feeling satisfied and managing hunger. It helps regulate your appetite by lowering hunger hormones and keeping you full longer, which leads to less snacking.

- explains Christine.

Tip: Aim for 0.36 to 0.54 grams of protein per pound of body weight per day (about 50 to 90 grams for a 140-pound person). Add a serving of protein to each meal—whether it's chicken, tofu, or a protein shake—to help keep hunger in check throughout the day.

#2 Increase Your Fiber Intake

Fiber is your best friend when it comes to weight loss. It slows digestion, helping you stay fuller for longer, and it regulates blood sugar levels. ² High-fiber foods like vegetables, fruits, whole grains, and legumes are excellent for digestion and overall gut health.

Fiber-rich foods are not only filling, but they also improve gut health by supporting the microbiome and preventing overeating. They help regulate digestion and keep you on track with your weight loss goals.

- clarifies Christine.

Tip: Aim for at least 25 grams of fiber per day for women and 38 grams for men. Include fiber-rich foods like chia seeds, oats, and leafy greens in your meals to keep your digestion on track and support weight loss.

#3 Count Your Calories

Tracking your calorie intake helps you stay mindful of portion sizes and ensures you’re in a calorie deficit, which is essential for weight loss. It’s important not to be overly restrictive, but staying aware of your intake can make all the difference.

Keeping track of your calories helps you be more conscious of what you’re eating and avoid mindless snacking, says Christine. It’s all about balance—staying aware without being too restrictive.

Tip: Aim for a moderate calorie deficit of 500–750 calories per day, which can lead to a safe weight loss of about 1-1.5 pounds per week, according to the CDC. ³

#4 Keep Your Gut Healthy

A healthy gut is key to effective weight loss. Your gut bacteria influence how you digest food, absorb nutrients, and even regulate hunger hormones. Probiotics, prebiotics, and digestive enzymes are essential for keeping your gut balanced, improving digestion, and boosting overall well-being. ⁴

Eating more fermented foods like yogurt, kefir, sauerkraut, and kimchi can help boost your gut health. These foods are rich in probiotics, which support the balance of good bacteria in your digestive system, helping you better absorb nutrients and manage cravings.

- recommends Christine.

Tip: If you find it hard to incorporate enough fermented foods into your diet, there’s an easier solution. Biome Secret Superfood Shake contains probiotics, prebiotics, and digestive enzymes all in one, so you don’t have to worry about getting these nutrients from multiple sources or buying additional supplements.

#5 Avoid Added Sugar

Sugar is a major contributor to weight gain. High sugar intake leads to spikes in blood sugar, increased cravings, and fat storage. Reducing added sugar from drinks, snacks, and processed foods can significantly improve your weight loss results. ⁵

Sugar is highly addictive and can derail your weight loss efforts if consumed in excess, explains Christine. Cutting back on added sugar helps stabilize your blood sugar levels and reduces cravings.

Tip: Swap sugary snacks for fruits and opt for natural sweeteners like stevia in moderation.

+ BONUS TIP

Want to lose weight effectively and maintain a healthy lifestyle? These 5 simple habits can make a huge difference:

Eat 20-30g of protein with every meal to curb hunger and support muscle maintenance.
Consume 25-38g of fiber daily, focusing on fruits, vegetables, and whole grains.
Maintain a 500-750 calorie deficit per day to safely lose 1-1.5 pounds per week.
Eat probiotic-rich foods like yogurt, kefir, or sauerkraut for gut health.
Cut added sugar and replace it with natural sweeteners like stevia or monk fruit to reduce cravings and support weight loss.

These habits are simple but powerful tools to help you reach your weight loss goals. Remember, consistency is key. By incorporating these steps into your daily routine, you'll be well on your way to achieving lasting results.

Looking for an all-in-one solution that supports your weight loss habits? Each Biome Secret Superfood Shake replaces your regular meal with only 400 calories, providing 42 grams of protein and 9 grams of fiber, making it a nutritious, filling option. It’s also packed with digestive enzymes, prebiotics, and probiotics to support gut health while helping you manage your weight. Plus, with no added sugar, it’s the perfect blend to keep you on track with your weight loss and digestive health goals.

Biome Secret Superfood Shakes are consolidates multiple weight loss supplements, providing essential nutrients for immediate and long-term weight loss.

‍