60 Micro Habits To Help You Lose Weight and Keep It Off Permanently

We know the basics of a weight loss process.

If you have been there, you know how hard it is to stick to the basics even though they feel like simple things to do. They say you just have to be in a calorie deficit, weight train 3-4 times a week, and walk at least 7000 steps a day.

Easier said than done, right?

Well, let me tell you how to make it easier!

You guessed it right. The secret is – “micro habits”!

Forming any new habits, and being consistent in them is what most people struggle with. That’s how the concept of micro habits or tiny habits became popular.

Micro habits are the smaller version of your big habits, and they help you on days you struggle to be consistent.

For example, if you are on a streak of working out daily, and if you can’t make it today, you decide to do a 20-minute workout or 25 push-ups instead of an hour-long workout. This is the ‘bare minimum’ habit you agree to do(with yourself) when you can’t do a full-blown workout.

Thus, micro habits ‘save’ you from the disappointment you feel about yourself when you fail at performing your daily goal action. Because you know you did something, and that’s worth appreciating.

Micro habits need not always be the ‘shorter version’ of habits but sometimes can be the minor shifts you make in your lifestyle or mindset.

For example, choosing to drink your coffee without sugar as opposed to your usual sweet black cofee.

This blog post is a list of micro habits or tiny habits that will help you lose weight and maintain your weight loss.

This is a long list, but don’t worry or overwhelm yourself (the whole point of micro habits is to help you reduce overwhelm). Read through all the habits and choose a handful of them you think will help you the most and stick to them.

You can start with a few habits and once they become a part of your lifestyle, try new habits.

Remember, small and consistent actions can lead to lasting results. So never underestimate the power of micro habits.

Let’s go!

Nutrition Micro Habits

1. Follow the 80/20 rule of eating

Eat nutritious foods 80% of the time and allow yourself treats 20% of the time to stay balanced.

2. Start meals with a glass of water

Drinking water half an hour before meals can help curb your appetite.

3. Eat slowly and chew thoroughly

Eating slowly and chewing thoroughly helps your brain recognize fullness, preventing overeating. It also improves digestion by breaking down food properly, reducing bloating, and supporting nutrient absorption.

4. Start your meals with salads

According to Jessie Inchauspé, also known as the Glucose Goddess, starting your meals with veggies is a game-changer for balancing blood sugar!

The fiber in vegetables creates a gentle barrier in your stomach, slowing down how quickly sugars from carbs hit your bloodstream. This means fewer energy crashes, reduced cravings, and more stable energy throughout the day. Plus, it’s an easy and delicious habit to add to any meal!

5. Eat until 80% full

Learn to stop eating before you’re stuffed. Eating until you’re 80% full helps prevent overeating and gives your body time to signal fullness.

This mindful habit supports better digestion and weight management, and leaves you feeling comfortably satisfied instead of stuffed!

6. Say ‘No’ to foods outside your diet

Practice discipline by avoiding foods that don’t support your goals. So when a co-worker or your family offers food that you know will take you further away from your goals, learn to say ‘No.’

7. Have healthy snacks ready

Keep fruits, nuts, and yogurt within reach for quick hunger fixes so that you don’t reach for high-carb, sugary, or salty snacks.

8. Choose a savory breakfast

This is another trick I learned from the Glucose Goddess. Opt for protein-rich breakfasts instead of sugary ones.

Choosing a savory breakfast helps keep your blood sugar stable and prevents energy crashes later in the day. It also keeps you fuller for longer, reducing cravings for sugary snacks and helping with weight management.

9. Cut down on added sugar

Cutting down on added sugar by checking packaged food labels helps you avoid hidden sugars that can spike blood sugar levels and lead to energy crashes.

Many packaged foods, even “healthy” ones, sneak in extra sugar under names like corn syrup, maltose, or cane juice, so reading labels helps you make smarter, more balanced choices.

10. Drink apple cider vinegar

Drinking apple cider vinegar (ACV) before meals can help stabilize blood sugar levels and improve digestion. Just a tablespoon in water can slow down how quickly sugar enters your bloodstream, reducing energy crashes and curbing cravings.

11. When you go grocery shopping, buy different colors of fruits and veggies

Eating different plant-based foods each week—such as veggies and fruits—feeds your gut with diverse fibers, promoting a healthy and balanced microbiome. A thriving gut supports better digestion, stronger immunity, and easier weight management!

12. Have different kinds of seeds and nuts handy

Storing nuts and seeds like flax, chia, and sunflower seeds in jars makes them easy to access and helps maintain their freshness. You can sprinkle them on salads, yogurt, and smoothies or even add them to baked goods. They provide healthy fats, fiber, and protein.

13. Give a 12-hour eating break

A 12-hour eating break is a form of intermittent fasting that can help with digestion and overall health. For instance, you could stop eating at 7 PM and resume at 7 AM the next day. During this fasting period, you would avoid eating or drinking anything that contains calories, sticking to water, herbal teas, or black coffee if desired.

This break helps give your digestive system time to reset and can support your goals of maintaining a healthy weight and improving gut health. This alone can be a game changer for many, as eating late can interrupt your digestion, making you gain weight.

14. Measure high-calorie foods

Portion out oils, nuts, nut butter, cheese, avocado, and other calorie-dense items. These are rich in healthy fats and can add up quickly in calories. Portioning these foods ahead of time can help you stay on track without accidentally consuming extra calories.

15. Stop eating leftovers

Avoid finishing your kids’ or other family members’ meals to prevent extra calories.

16. Buy smaller plates

Downsizing your plate size creates the visual illusion of a fuller meal, helping to reduce overeating without feeling deprived. Smaller plates can be especially helpful when you’re managing your calorie intake, as they naturally limit portion sizes.

17. Stock up on prepped healthy foods

Ready-to-eat veggies and salads make healthy choices easier and save time in cooking.

18. Count calories

Counting calories is like giving yourself a roadmap to weight loss—it helps you stay aware of what you’re eating and keeps you in a calorie deficit. It’s a great way to make smarter food choices and control portions without feeling restricted.

If you don’t want to strictly count calories for every meal, try doing it for just one week and have an idea of the high-calorie meals you are having so that you can replace them with lower-calorie alternatives or just cut down on portions.

This is because many people are not aware of how even having an extra spoon of oil, sauce, or a handful of chips can increase your calorie intake significantly.

19. Drink more water throughout the day

When our water intake is low, we mistake hunger for thirst. So, keep your body hydrated at all times to stop grazing in between meals.

20. Stop drinking sugary drinks

Sugary drinks can easily throw you off your calorie limit. Swap sugary drinks for water or herbal tea. Water keeps you hydrated without any calories, and herbal teas can be a flavorful, calorie-free alternative.

21. Eat more fermented foods

Include curd, pickles, or kombucha for gut health. Make homemade fermented probiotic drinks to add more good bacteria to your gut, thus eliminating the sugar-craving bad bacteria.

22. Plan meals in advance

Meal planning reduces unhealthy last-minute choices and also saves you time from worrying about what to make for every meal.

23. Have a piece of dark chocolate

If you have a sweet tooth, stocking up on no-sugar-added dark chocolate is a smart choice. It’s comparatively healthier and will help you satisfy the cravings.

24. Avoid keeping junk food in the house

No matter how motivated you are, there will be moments when junk food cravings hit, and you find yourself reaching for them—even with plenty of healthy options at home. So, do yourself a favor by not going to the packaged food aisle in the supermarket and getting tempted to buy junk food.

When your house is junk food free, you will automatically reach out for a carrot or apple to curb your hunger rather than a sweet treat. Agree?

25. Pack your lunch and snacks to work

Prepare simple meals and snacks at home—like apple slices with peanut butter—and bring them to work to cut back on eating out.

When you eat out, it’s hard to know exactly how many calories are in your food—even something as small as a spoonful of ketchup can add to your daily intake.

26. Cut out carbs and always have a salad side dish

If you are used to eating one cup of rice, reduce it to half a cup and add a source of protein like eggs or chicken and a simple salad. This will help you satiate hunger, reduce blood sugar spikes, and keep you full for longer, and also help you reduce weight.

27. Keep a water bottle handy

Carry a reusable water bottle everywhere to remind yourself to stay hydrated throughout the day

28. Keep a bowl of veggies on the counter

Pre-chop carrots, cucumbers, or bell peppers and keep them visible so you can grab a healthy snack when hunger strikes.

29. Snack swap challenge

Commit to swapping one usual snack (like chips) for a healthier option (like nuts or yogurt) each day.

Fitness Micro Habits

30. Keep workout clothes by your bed

This helps to make decision-making in the mornings easier. You have your workout clothes laid out, and you see them as soon as you wake up, which helps you to jump into them fast and reduce resistance and indecisiveness.

31. Take a 10-minute walk after meals

This simple habit has been proven to improve digestion and stabilize blood sugar levels. Plus, it’s a simple way to burn extra calories and boost your energy throughout the day.

32. Do a 5-minute plank every day

You can do it in one go or by taking breaks. Planks strengthen your entire core, including your abs, back, and shoulders. They also burn calories and support better stability for other exercises.

If you wonder what a 5-minute plank can do, think about what a 5-minute plank can do if you do it consistently for the next 10 years. That’s the power of micro habits!

33. Take the stairs

Ditch the elevator for extra steps, which means more steps in a day and more calories burned.

34. Park further away

Park farther from your destination to squeeze in some extra steps. Every little bit adds up, and those extra walks here and there are a simple way to stay active and boost your health.

35. Stand instead of sit

Try standing instead of sitting when you can—it’s an easy way to reduce sedentary time and keep your energy levels up throughout the day. Stand while waiting, talking on the phone, or even watching TV.

Standing for even short periods can make a big difference!

36. Do more house chores

Sweeping, vacuuming, or even organizing can help burn calories while keeping your space tidy! Plus, it’s a productive way to get your steps in.

37. Stack habits

Pair new habits with existing ones for consistency.

For example, if you want to make stretching a habit, do it right after brushing your teeth in the morning – which is an established habit. This will help you to remember the second habit and do it consistently.

38. Strength train at least 3 times a week

This is not a micro habit, but building muscles is an important part of your health journey because it helps you lose weight, helps tone your body, and makes your muscles and bones strong.

To start with strength training as a micro habit, do just 5–10 minutes of bodyweight exercises (like squats, push-ups, or lunges) or 10-20 reps three-four times a week.

Keep your dumbbells or resistance bands in a visible spot as a reminder, and pair it with an existing habit—like doing a quick set after brushing your teeth before your breakfast or between breaks, you get from work or house chores.

39. Dance for 5 minutes daily

It’s a quick burst of cardio that works wonders for your heart, muscles, and mental well-being.

40. Sit on the floor

Sitting on the floor is such a simple way to mix things up and improve your posture. It helps engage your muscles and can even boost flexibility.

41. Start the day with 5 minutes of stretching

This will help you to loosen up and energize your body, keep your body flexible and your joints happy. Plus, it feels amazing to release tension and move more freely throughout the day.

42. Track daily steps (aim for 7,000–10,000)

Increase non-exercise movements throughout the day. Walking is an underrated exercise.

Remember, every step you take counts and matters, even if it’s walking inside the house. You can start with 2000 steps and build from there.

Lifestyle Micro Habits

43. Set a time to shut off devices

Protect your sleep!

Smartphones and social media can be big sleep stealers, and we all know how easy it is to get caught in the scrolling trap right before bed. But your body needs 7-8 hours of sleep each night to recharge and function at its best.

To protect your rest, set a specific time to shut off your devices—ideally 30 minutes to an hour before bed. Use this time to unwind with a good book, meditate, or just relax without the glow of a screen. This simple habit can do wonders for your sleep quality and well-being.

It can be hard in the beginning; do everything you can to not touch your phone after the shut-off time. Like, get an analog alarm clock and place the phone in the other room. Or keep the phone as far as possible from you. If you don’t feel sleepy, read a book or do some light breathing exercises.

44. Sleep early

Have a set bedtime, and don’t go past that no matter what. An early bedtime helps prevent late-night hunger pangs.

45. Get 7–8 hours of sleep

Quality sleep helps with weight loss. Sleep deprivation makes you tired and crave high-calorie foods.

46. Eliminate alcohol

Alcohol might feel like a quick way to unwind, but it comes with some hidden downsides when it comes to fitness. Not only does it add empty calories, but it also slows down fat burning-and can disrupt your sleep.

If you’re looking to stay on track with your health goals, cutting back or eliminating alcohol can make a big difference. You’ll feel more energized, your metabolism will work better, and you’ll wake up refreshed and ready to tackle the day.

47. Stand and stretch

Sitting for long periods can slow your metabolism, but a simple solution is to stand and stretch every hour! Just a quick 1-2 minute break to stretch your arms, legs, or back can get your blood flowing and keep your metabolism humming.

48. Practice the High Five Habit

The High Five Habit is a concept from Mel Robbins, author of The High Five Habit: Take Control of Your Life with One Simple Habit. In her book, she encourages people to give themselves a high five in the mirror every morning as a way to boost self-esteem, celebrate small wins, and foster a positive mindset.

Right now, if you are reading this, it means you are one of the people who want to take better care of yourself, no matter where you come from. That deserves a high-five!

49. Find an accountability partner

Find someone you trust—a friend, family member, or colleague—and share your goals with them. Check in regularly, whether it’s weekly or bi-weekly, to share your progress, challenges, and wins. Knowing someone else is rooting for you and holding you accountable can keep you motivated and help you push through tough moments.

Mindset Micro Habits

50. Use the 10-minute rule for cravings

Next time you get a sudden craving, try the 10-minute rule! Instead of immediately giving in, tell yourself to wait just 10 minutes. Often, cravings are temporary and pass once you distract yourself.

During that time, you can go for a walk, drink some water, or do something else to take your mind off it. This small delay helps you build self-control and makes it easier to stick to your healthy habits.

51. Visualize your goals

Spend a few minutes each day imagining your healthiest self—how you feel, how strong you are, and how vibrant your energy is. Picture yourself accomplishing your fitness goals, eating nourishing foods, and living with confidence.

If you are not a visual person, make it a habit to write it down daily in a journal. Just 3-4 sentences of the daily habits you want to stick to and your goal. This will help you change your current identity to the identity of your future self, which prioritizes health, productivity, and balance.

This is a daily exercise I do and takes 2 minutes of my time.

I write in my journal my goal and the daily steps I need to take to achieve the goal.

For example:

  • I now weigh 55 kg, feeling healthy, full of energy, and absolutely amazing! (write in the present tense so that your subconscious believes it’s your present self, which helps in achieving the goal)

My daily actions:

  • I stick to my diet and eat salads/soups for dinner
  • I workout for at least for 30 minutes everyday

Writing the daily actions every day is game-changing. It helps you keep your goals in the forefront of your day and take action, even when you don’t feel like it.

52. Start your day with intention

Before you get out of bed, remind yourself of your health goals. A simple affirmation like “I make healthy choices today” can set the tone.

53. Keep your screens aside and eat mindfully

Mindful eating is all about paying attention to the present moment and truly savoring your food.

Slow down and take a few moments to appreciate the flavors, textures, and aromas of each bite. This practice helps you tune into your body’s signals, making it easier to recognize when you’re full and avoid overeating.

54. Write down daily food intake

Keeping a food journal is a powerful way to stay on track with your nutrition goals. By writing down everything you eat, you create a clear picture of your eating habits, making it easier to spot areas for improvement. It holds you accountable and helps you stay mindful of portion sizes, nutrient balance, and any sneaky extra calories.

With the advent of online food delivery apps, it’s easy to get any food delivered anytime you want. What I like to do is, limit the number of restaurant foods every month to 20%. That is, out of the 90 meals in a month, I let myself eat out or order 18 meals and the 72 remaining meals have to be homemade.

55. Celebrate small wins

Did you choose water over soda or take the stairs instead of the elevator? Acknowledge it!

Small victories lead to big changes. When you make a series of small wins (the micro habits we are practicing), you gain confidence in yourself because you keep the word you gave yourself, and this will overtime lead to more motivation in achieving your goals.

56. Practice gratitude for your body 

Every night, thank your body for all it does. This shifts focus from criticism to care. You might have illnesses that you are suffering from. But still, human bodies are incredibly resilient, and they work hard even after all the abuse we do to our bodies as long as it’s possible. And that is something worth being grateful about.

57. Focus on progress, not perfection

A slip-up isn’t a failure. Remind yourself that one choice doesn’t define your journey.

58. Plan for challenges 

Anticipate tricky situations (like parties) and mentally rehearse how you’ll handle them.

59. Associate movement with joy 

Instead of viewing workouts as punishment, think, “I move because I love my body,” or “I move because I can.” So many people in hospital beds can’t move their bodies the way they want to. So, being able to exercise is always something to be thankful for.

60. End the day reflecting on your wins

Before bed, recall 1-2 healthy choices you made that day. It builds confidence and consistency.

FINAL THOUGHTS

And there you have it—tons of easy, actionable micro habits that can help you on your weight loss journey without feeling overwhelming!

The beauty of these small changes is that they’re easy to fit into your routine without feeling like a chore. Whether it’s starting meals with veggies, taking 10-minute walks, or simply keeping your workout clothes by your bed, each habit brings you closer to your goals.

The key is to start small, stay consistent, and celebrate every win—no matter how tiny. These little actions will build momentum and create lasting changes in your health and lifestyle. So, take a deep breath, pick a few habits to start with, and trust the process. You’re making progress, one small step at a time—and that’s what truly counts. You’ve got this!

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