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The Habits That Helped Me Lose 50 Pounds
Realistic changes that actually made a difference, without tracking everything
Hunter Stoler
July 28, 2025
When I first decided to begin my weight loss journey, I felt overwhelmed and unsure where to start. It was important to me to make realistic changes that would actually make a difference, without tracking everything I ate. After years of trial and error, I wanted to share the foundational habits that helped me sustainably lose 50 pounds (and keep it off).
Walking After Meals
Never underestimate the power of walking! It is one of the simplest yet most effective ways to improve your overall health. Studies have shown that it improves digestion, supports heart health, boosts mood, and helps burn calories. One of my favorite parts of my day is taking a post-dinner walk, especially in the warmer months. It supports digestion, helps regulate blood sugar, and burns calories… all without an intense workout. Whether it's a stroll outside, a walk around your home, or spending time on a walking pad or treadmill, post-meal walking will help you get one step closer to your weight loss goals!
Prioritizing Protein and Fiber
Protein is crucial for building and maintaining muscle, supporting recovery, and keeping you full and satisfied. I aim to eat roughly one gram of protein per pound of my goal body weight each day. While I like to make sure most of my meals are protein-packed, one of my favorite protein hacks is adding a serving of protein powder to my daily yogurt bowl for a double hit of protein.
Fiber is equally as important. It keeps digestion moving, balances blood sugar, supports gut health, and helps you feel fuller longer. I keep washed fruits and vegetables on hand for quick, fiber-filled snacks, and I try to aim for around 35 grams daily. Pro tip: UNBUN makes a high-protein, high-fiber frozen bread with 22g protein, 20g fiber, and only 140 calories!
Drinking Water with Electrolytes
Consuming high-quality electrolytes has been a daily staple for me, especially during hot summer months. Adding high-quality electrolytes to my water helps me stay energized, hydrated, and satisfied. My go-to brand is FlavCity, which is made of simple and clean ingredients. Often when I think I’m hungry, I’m actually just dehydrated. Electrolytes curb unnecessary snacking and support energy, digestion, and metabolism. They also help curb my sweet tooth.
Learning Portion Control
Eating whole, nutrient-dense foods is essential, but even healthy foods can contribute to weight gain without portion awareness. I learned to recognize how much of each food group I needed to stay in a calorie deficit without feeling deprived. It’s not about eliminating anything… it is about finding balance and the portion sizes you need to feel good and satisfied.
Carbs Are Not the Enemy
Carbs have been demonized in our society for years. However, they are not something to fear as they work hard to fuel our minds and bodies. The key is choosing the right carbs, like fruits, veggies, and whole grains which are packed with fiber and essential nutrients to keep you energized and satisfied. Heavily processed, low-nutrient carbs often leave you feeling sluggish and unsatisfied. You do not need to cut out carbs… just be mindful of how many you’re eating!
My weight loss journey wasn’t about perfection. It was about being consistent and finding sustainability within my own lifestyle. If you’re just starting, pick one or two of these habits that resonate with you. Focus on one thing at a time, and you will be on the road to success. And lastly, remember that it is a marathon, not a sprint. Once you reach your goal weight, you need to work hard to maintain it as well.
I hope this email starts your week on a good note.
– Hunter
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