5 Simple Changes to Make at Home to Improve Weight Loss

Stuck at home during the pandemic? Here are five strategies to help you lose weight.

Medically reviewed in September 2021

For people who are trying to achieve a healthier weight, the coronavirus pandemic has created many new challenges. Normal routines have been disrupted, which have led to setbacks for many people who are overweight or obese.

If you are working toward a weight loss goal, here’s a tip that may help: eat until your stomach is 80 percent full. This strategy comes from Dan Buettner, author of The Blue Zones and is inspired by the people of Okinawa, who are some of the healthiest and longest-living people in the world.

Here are five easy tips that Buettner says can help you stop eating at the right time:

  • Get new glasses: Choose tall and narrow over short and wide drinking glasses. You'll drink 25 to 30% less. Go smaller with plates and bowls as well.
  • Leave food in the kitchen. People who serve themselves at the counter, then walk away, eat about 14% less.
  • Supersize with your eyes. Eat less and feel fuller by making your food look bigger. Make hamburger patties half the normal amount, and pile on the lettuce, tomatoes, and onions to make your burger appear sizeable.
  • Sit down to eat. Do away with eating on the go, in the car, or while watching TV. Sit down and really pay attention to your food; you'll eat less and feel more satisfied.
  • Weigh in daily. Stepping on the bathroom scale every day may help you stay on track.

Talk to your healthcare provider
Remember, weight loss is not a battle you have to fight alone. There are people who can help. If you are overweight or obese, talk to your healthcare provider about a treatment plan that can help you get to a healthier weight. For some, changes to diet and exercise might be enough, but people who are obese may need a different approach to treatment. In some cases, a treatment plan may include weight-loss medications and/or weight-loss surgery.

In addition to your healthcare provider, dietitians, coaches, weight loss programs, support groups, and friends who are also trying to improve their health can help you stay on track and achieve your goals.

More On

4 tips to stick to a healthy diet and exercise routine

video

4 tips to stick to a healthy diet and exercise routine
It can be a challenge to maintain healthy habits, especially with diabetes. Here are 4 tips to help you out.
Calorie Restriction: Can It Help You Live Longer?

article

Calorie Restriction: Can It Help You Live Longer?
Calorie restriction—where you deliberately reduce your energy intake for months or years at a time—has been linked in some studies to impressive healt...
8 Top Tips to Lose Weight, According to Science

slideshow

8 Top Tips to Lose Weight, According to Science
These proven secrets to slimming down are backed by real research.
Which of the following best describes your current weight?

video

Which of the following best describes your current weight?
What Is Intermittent Fasting (IF)?

video

What Is Intermittent Fasting (IF)?
Intermittent fasting (IF) is decreasing your calories some days of the week, but not all days. In this video, internal medicine specialist Michael Roi...