Stop Scrolling: Why Basic Habits Outperform Every Weightloss Trend

How the Underrated Basics are STILL Your Best Bet for Losing Weight & Body Fat & Becoming Healthy

The internet is overcomplicating your weight loss efforts: Here’s how you can skip the noise & focus on what really matters. From gut-healing teas to elaborate  “destress” routines, the internet is buzzing with tips that promise to make you flawless and transform your body.

But let's get real for a moment. When it comes to losing weight and keeping it off, the magic doesn't lie in the trends. It lies in sticking to the simplest, most fundamental habits.

These fundamentals include

• Nutrition

• Hydration

• Sleep

• Stress Management

• Consistency

Thats it! When you’re first starting your journey, or even restarting your journey there doesn’t need to be a 25-step process to get started. You just need to start with the basics. 

The Power of Simplicity: Achieving Weight Loss Results with the Basics

1. Nutrition: The Cornerstone of Weight Loss

The foundation of any successful weight loss journey starts with what you put into your body. No amount of trendy cleanses and diets will outdo the basics of balanced nutrition. Here’s what you need to focus on:

Here are some tips for boosting your nutrition

• Eat Whole Foods

 Prioritize whole, unprocessed foods like vegetables, fruits, lean proteins, whole grains, and healthy fats. These foods are nutrient-dense and keep you full longer. Versus refined sugars like cakes, white breads, doughs like pizza, donuts or pretzels, your cheez-its, chips, candies, etc. These refined carbohydrates spike your blood sugar, cause energy crashes & ultimately will get stored as fat because its simply more glucose than your body needs at a time.

1 mistake I often see people making is that they go too hard in one direction so it’s not sustainable for them. So, I will die on the hill of slow is better than too fast. Rather than changing your entire diet up at once (although if you do that & stick with it all the power to ya! But most people won’t) they’d rather not cut everything out that they love, so here’s how you can incorporate more whole-foods into your diet without completely doing a 180.

• add a piece of fruit or cup of berries to your normal breakfast

• add extra protein when possible, to your yogurt, to your smoothies, to your baking

• hummus instead of chip dip or dressing

• protein powder instead of coffee creamer 

• add veggies whenever possible to your normal meal, this might look like adding cooked spinach to your pasta dishes or adding/blending cooked cauliflower to your alfredo sauce

• switch the white pasta for protein chickpea pasta 

• switch white rice for quinoa 

Of course, these tips won’t be everyone’s cup of tea but it can be worth a shot and I would say don’t knock it until you’ve tried and tweaked it 3-5 times before you say it’s totally gross. We’ve got to remain open-minded in this process. 

• Watch Your Portions:

 The average size of our portions over the years has increased. When you go out for food some of us can remember the differences between a large 10-15 years ago versus a large now. It becomes really easy to skew how our portions should be when we are surrounded by restaurants and fast food chains that over-serve. & as great as it feels for our wallet sometimes, its terrible for our waists. 

If you want to know more about implementing portion sizes into your diet you can grab my free Meal Prep 101 Guide, which goes into detail on prepping and portion control for cooking at home.

Click here to download the MEAL PREP GUIDE completely for FREE

• Stay Hydrated:

 Water is crucial for all bodily functions, including metabolism. Aim to drink at least 8 glasses of water a day. One think I like to do is focus on drinking 1 of my canteens a day. For a lot of women, you may relate, they carry around a giant stanley… is that you? LOVE IT! And if it is you, make sure you drink at least 1 of those a day full of WATER. Water is good for the skin, the glow, the organs, all the things so don’t skimp out on it.

If you’re looking for a sustainable way to lose weight, gain energy & confidence and achieve rapid self-growth click here!

2. Sleep: Your Secret Weight Loss Weapon

Believe it or not, sleep plays a significant role in your weight loss journey. When you’re sleep-deprived, your body’s hunger hormones get out of whack, making you crave high-calorie foods. Lack of sleep can also slow down your metabolism and hinder your body's ability to burn fat. 

Two main hunger hormones are impacted by sleep: Leptin (the “I’m full” hormone) and Ghrelin (the “I’m hungry” hormone). Studies show that sleep deprivation can lower leptin by 19% and raise ghrelin by 28%, making you hungrier and less satisfied.

Here are some tips when it comes to prioritizing sleep

• Aim for at least 8-9 Hours: 

Women tend to need greater amounts of sleep than men. So even if your husband thrives on 7 hours, try getting more than him & reap the benefits. Personally, my sweet spot is 9-10 hours but I usually end up getting 8.5. I just can’t function off of 7 hours of sleep and it’s okay if you can’t either.

• Establish a Routine: 

Go to bed and wake up at the same time every day, even on weekends. If you’re sleep schedule is totally whacky, try setting an alarm to let you know its time to start winding down. Do your best to avoid scrolling at night. Add some peace to your nights but doing some skincare and making your body feel good. I love to take a hot shower, do my skincare and put on lotion. I don’t know about you but I hate going to sleep with dry, itchy skin.

• Create a Sleep-Friendly Environment:

 Keep your bedroom cool, dark, and quiet, and avoid screens an hour before bedtime. This can look like lowering the thermostat at night, installing light blocking curtains or turning off all lights and just using a night light to wind down when brushing your teeth/ getting ready for bed.

 If you find that you wake up in the middle of the night, try making a sleepy girl mocktail with magnesium. I currently use Magnesium Glycinate through a company called Thorne. I mix it into my mocktail at night and I don’t wake up at 3 am anymore. 

Also, don’t underestimate the power of a good mattress. I recently got a new mattress when I moved & I have never slept better. Replacing a not-so-good mattress with a great one was a game-changer for my boyfriend & I. Its well worth it in my opinion because you’ll only buy a handful in your lifetime and you use it every single night of your life so you might as well invest in a good one. That’s just my opinion! I know most people can’t just drop a couple thousand dollars but they usually offer some sort of monthly finance plan so you don’t have too. 

3. Stress Management: Keeping Your Cortisol in Check

 High stress levels can sabotage your weight loss efforts. When you're stressed, your body produces cortisol, a hormone that can lead to increased appetite and fat storage, particularly around the belly.
Managing stress effectively can help keep your hormones balanced and prevent stress-related weight gain.

Here are some techniques you can use to manage your stress and cortisol levels. 

• Practice Mindfulness:

  Techniques such as meditation, yoga, or deep-breathing exercises can help reduce stress levels.

  • Deep breathing techniques can help you to immediately alleviate stress, anxiety, frustration, and anger.

    There are several ways in which you can practice deep breathing to relax both your body and mind.

    The simplest way to practice in times of stress or anger is to:

    1. Close your eyes.


    2. Tense your whole body for four seconds while inhaling deeply, focusing on breathing into your belly (abdominal or diaphragmatic breathing)

    3. Then exhale slowly.


    4. Repeating this three or four times can take you back to a state of relaxation and calm.

• Stay Active:

  Regular physical activity is a great way to manage stress. Exercise releases endorphins that help improve mood, it also makes it more likely that you will sleep better that night. It can help take your mind off of the stress thing or event, and it can help you feel more in control. 

• Find a Hobby/ Create something:

  Engaging in activities you enjoy can be a great way to take your mind off stressors and relax because it releases those feel good hormones liek serotonin and dopamine. Being creative or taking up a hobby you enjoy can also help regulate your emotions or see things, such as solutions to a problem, in a new/different light. 

4. Consistentency is KEY!

The key to physical activity is finding something you enjoy and can stick with long-term. Whether it’s lifting weights, doing yoga, running, or even dancing, the most important thing is consistency.

• Start Small:

  If you’re new to exercise, start with short, manageable workouts and gradually increase the intensity and duration.

• Mix It Up:

  Incorporate a variety of exercises to keep things interesting and target different muscle groups. Some people will do what we call a workout split, this can look like lifting lower body on tuesdays/thursdays and upper body on mondays & wednesdays but maybe doing more cardio on fridays. This can also look like lifting weights 2 times a week, running once a week, and pilates 2 times a week. Something that ensures you get good variety.

• Consider joining a gym that has classes:

  This gives a sense of community but can also help when motivation is low because when others are doing it you are more likely to as well. 

Conclusion: Focus on the Fundamentals

The path to sustainable weight loss doesnt have to a 100 step process of different trends that take up hours each day. It's built on a foundation of simple, effective habits. By focusing on balanced nutrition, getting enough sleep, managing stress, and staying active, you’ll set yourself up for success. 

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