I spend most of my time training people in the gym and creating personalized daily weight loss routines based on each person's circumstances.
However, I'm also an online coach, and my Instagram followers often ask me:
What should I do every day to lose weight?
To start losing weight, focus on simple daily actions like staying hydrated, moving regularly, and eating balanced meals without overcomplicating your routine. Building these healthy habits can help you achieve lasting results without strict diets or intense workouts.
That's the short answer. In this article, I'll share the small changes throughout your morning, afternoon, and evening to implement at the start of a successful weight loss journey.
The Daily Routine That Will Help You Lose Weight
Look, I need to be straight with you about weight loss and body fat reduction before we dive in.
Healthy, sustainable weight management typically means losing 1-2 pounds weekly…not the 10 pounds in 10 days that fills your social media feed.
In fact, your body resists rapid body weight changes as a survival mechanism. Those initial dramatic drops people brag about are mostly water weight, not actual fat loss.
Real body composition changes take consistent effort over time.
Now, let's talk about those simple daily actions that make a good weight loss routine.
Morning: Start Your Day Right
I keep telling everyone that their morning habits set the tone for successful weight loss.
The first thing I do is to grab a large glass of warm water with fresh lemon. After 7-8 hours without fluids, your body is mildly dehydrated, so this simple habit helps kickstart your metabolism.
Next, spend 5-10 minutes on gentle movement. Nothing fancy – some basic stretches, a short walk with your dog, or simple mobility exercises. The goal isn't to burn calories but to wake up your muscles and mind. Sometimes I skip this step, and struggle with energy dips by noon.
Your high-protein breakfast decision might matter more than any other meal choice. Swapping sugary cereals for eggs with veggies or Greek yogurt with berries will promote weight loss. Protein keeps you full on fewer calories and prevents the mid-morning snack attack that derails good intentions.
Most mornings, I personally blend a quick smoothie with spinach, berries, a scoop of protein powder, and skim milk. The combo provides lasting energy without the heaviness of a big meal. Some days, I opt for overnight oats with whole grains and nuts if I need fuel to prep for morning workouts.
And here is your last morning tip:
Take two minutes for mindfulness instead of immediately checking email or social media. Stress triggers cortisol release, which can increase belly fat storage.
Afternoon: Maintain Energy and Focus
For lunch, I'd recommend focusing on balance rather than restriction.
A good formula for losing weight includes colorful vegetables and lean protein (chicken or fish). Adding complex carbohydrates containing fiber, like sweet potatoes or brown rice, will prevent blood sugar spikes that lead to energy crashes.
The afternoon slump hits everyone – even fitness coaches.
My solution is a huge water bottle, which I finish twice between lunch and dinner. Half the time you feel hungry mid-afternoon, you're actually thirsty. Proper hydration makes you feel less tired and prevents those food choices that happen when fatigue sets in.
Afternoon movement is non-negotiable if you want to see results. I've got many clients trying to lose weight with a desk job, and here is what I ask them to do:
» Set an alarm to stretch every hour
» Take all phone calls while walking
» Use the bathroom on another floor
Needless to say, it's best to hit the gym or do some sports, but it isn't possible for everyone. So, figure out what works for you and implement afternoon physical activity. It will improve your focus and productivity while supporting healthy lifestyle habits.
After that, go for healthy snacks.
If you're at home, nuts, cut veggies, and hard-boiled eggs are great. If you’re on the go, swap processed snacks for raw bars to avoid extra calories and sugar crashes.
Finally, try to time your coffee strategically.
That 3pm caffeine fix might feel helpful, but it often disrupts sleep quality. If you need an afternoon ritual, a cup of green tea is a better choice. Despite the lower caffeine, it's still refreshing, and it contains catechins – the reason green tea extract is one of the key ingredients in effective fat burners.
Evening: Wind Down and Recover
Evenings present the biggest challenge for most of my clients' daily weight loss routine. After a long day, willpower drops and the couch beckons.
For me, planning a light, balanced dinner before I get hungry makes all the difference. Typically, that includes a vegetable filling half my plate, a palm-sized portion of protein, and a bit of healthy fats. This approach naturally reduces calories without the need for strict counting.
After dinner, the kitchen is closed – no mindless snacking while watching TV.
Those extra bites might seem harmless, but they add up to hundreds of unnecessary calories per week. If you absolutely need something after dinner, a small piece of dark chocolate satisfies cravings with no risk of weight gain.
I also turn off all screens at least 30 minutes before bed to keep melatonin production in check. What can you do instead? Try 10 minutes of gentle stretching or light yoga poses to reduce cortisol levels.
Poor sleep quality has a negative impact on weight management, even with a healthy eating plan. On the other hand, according to a PubMed Central study, better sleep increases the weight loss success rate by over 30%.
That said, prioritize 7-8 hours nightly, and keep your bedroom cool and dark. The quality of your recovery determines the success of tomorrow's efforts.
Amplifying Your Weight Loss (When You're Ready)
The habits we've discussed form your foundation. After about 3-4 weeks, you should notice improved energy and some initial body weight changes.
Once the daily weight loss routine becomes second nature and you've achieved some strategic short-term goals, it's the perfect time to introduce moderate exercise.
Even 30 minutes of exercise, 3-4 times a week, can make a noticeable difference when combined with the smart food choices you’re already implementing.
A simple starter workout plan might look like this:
Monday and Thursday for strength training, focusing on full-body movements that work multiple muscle groups. Think squats, push-ups, rows, and lunges – exercises that burn more calories than isolated movements.
Tuesday and Saturday could include brisk walking, low-elevation hiking, swimming, or cycling for cardio. This balanced approach builds muscle while improving heart health.
If you want to maximize results, I personally use SKALD before training sessions.
This all-natural fat scorcher from BELDT Labs gives me clean, sustained energy without the jitters of other supplements I've tried. And the appetite control helps me stay on track with my eating plan.
I've recommended it to all clients who needed that extra edge after establishing their healthy routines. Only one client mentioned not feeling a difference, but that wasn’t an issue because BELDT Labs offers a 60-day money-back guarantee.
