Almost everyone would like to lose a few pounds, and the last few are often the most stubborn. You don't need a special diet to make progress. A handful of common sense habits, kept up over time, can make a real difference. For the bigger picture, see our page on weight loss.
Reaching and keeping a healthy weight has real benefits. It lowers the risk of type 2 diabetes, high blood pressure, high cholesterol, heart disease and stroke, and many people find they have more energy and sleep better. Read more about weight management.
Everyday habits that help
- Don't skip meals and then overeat. Going very hungry makes it much harder to make good choices. Regular meals, and a planned snack if you need one, keep you in control.
- Drink water. It has no calories, and swapping it for soda, sweet tea or juice is one of the easiest ways to cut calories. A glass before a meal may help you eat a little less.
- Eat slowly. Put your fork down between bites and chew well. It takes a while for your brain to register that you are full.
- Eat more fiber. Vegetables, fruit, beans and whole grains fill you up for relatively few calories, and most Americans don't eat enough of them.
- Include protein at every meal. Eggs, yogurt, fish, chicken, beans or tofu help keep hunger away.
- Watch the alcohol. Drinks add calories quickly and can weaken your resolve about food. Read more about alcohol and health.
- Move more. Walking, taking the stairs and short bursts of activity through the day all add up.
- Get enough sleep. Short sleep is linked with more hunger and cravings the next day.
Recognize emotional eating
Stress, boredom, sadness and tiredness are some of the most common reasons people eat when they aren't hungry. Eating is pleasurable, and comfort foods such as macaroni and cheese, chips, ice cream and fried food really do make us feel better for a while, which is why it is easy to reach for them.
Some signs that hunger may be emotional rather than physical:
- It comes on suddenly, even though you ate not long ago, and feels urgent.
- You crave a specific comfort food, not just anything to eat.
- You keep eating without feeling full, or barely notice what you ate.
- You feel guilty afterward, or you make food choices you normally wouldn't.
What to do instead
- Pause and name the feeling. Ask yourself whether you are hungry, or stressed, bored or tired.
- Take a few slow, deep breaths or step outside for a moment.
- Call or text a friend.
- Go for a walk. Activity eases stress and lifts your mood.
- Brush your teeth or have a cup of tea. It can break the urge to snack.
- Keep tempting foods out of easy reach, and keep healthy snacks on hand for when you really are hungry.
- If you do eat, eat mindfully: put a portion on a plate, sit down and enjoy it, then move on without guilt.
Everyone eats for comfort sometimes. If emotional eating feels out of control, or you are using food to cope with ongoing stress, anxiety or low mood, talk to your doctor. Support can help.
There is more about why we crave particular foods in our article on food cravings.
Sources
- Steps for losing weight (US Centers for Disease Control and Prevention)
Last reviewed November 2026. This article is general information, not medical advice.
