Close this search box.
True Self Care Logo

How to Create a Daily Self-Care Routine for Weight Loss

Losing weight can be a challenging and rewarding journey, but it also requires a lot of self-care. Self-care is anything you do to take care of your physical, emotional, and mental health. It includes your everyday habits, such as getting enough sleep and eating nutritious meals, as well as things you occasionally do, like talking to a therapist or indulging in a massage.

Self-care can help you lower your stress levels, improve your mood, and boost your motivation. It can also make you more resilient and successful in achieving your weight loss goals. But how do you create a daily self-care routine that works for you? Here are some tips to get you started.

1. Start your morning with mindfulness

Mindfulness is the practice of paying attention to the present moment, without judging or reacting to it. It can help you calm your mind, reduce anxiety, and cope with negative emotions. It can also help you make better choices throughout the day, such as eating mindfully and staying active.

One way to practice mindfulness is to meditate for a few minutes every morning. You can use an app like Headspace or Calm to guide you, or simply sit quietly and focus on your breath. You can also try other mindful activities, such as journaling, reading, or listening to music.

2. Plan your meals and snacks

Eating healthy is a key component of self-care and weight loss. But it can be hard to stick to a balanced diet if you don’t plan ahead. Planning your meals and snacks can help you save time, money, and calories. It can also help you avoid temptation and binge eating.

To plan your meals and snacks, you can use a tool like MyFitnessPal or WW to track your calories and nutrients. You can also use online recipes, cookbooks, or meal delivery services to inspire you. Aim to include a variety of foods from all the food groups, especially fruits, vegetables, lean protein, and whole grains. And don’t forget to drink plenty of water to stay hydrated and curb your appetite.

3. Schedule your workouts

Exercise is another essential part of self-care and weight loss. It can help you burn calories, build muscle, and improve your cardiovascular health. It can also boost your mood, energy, and confidence. But finding the time and motivation to work out can be challenging, especially if you have a busy schedule.

To make exercise a regular part of your self-care routine, you need to schedule it in advance. Treat it as a non-negotiable appointment with yourself, and mark it on your calendar. You can also set reminders on your phone or use an app like Fitbit or Strava to track your progress. Aim to get at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity. You can break it up into shorter sessions, such as 30 minutes a day, five days a week.

4. Find small ways to self-soothe

Stress is a common trigger for emotional eating, which can sabotage your weight loss efforts. To prevent stress from taking over your life, you need to find healthy ways to cope with it. Self-soothing is the act of comforting yourself in times of distress, using your five senses to calm your nervous system.

Some examples of self-soothing activities are:

  • Aromatherapy: Diffuse your favorite essential oil, light a scented candle, or spray some perfume on your pillow.
  • Music: Play your favorite songs, sing along, or dance to the rhythm.
  • Touch: Give yourself a hug, massage your temples, or cuddle with a pet.
  • Taste: Sip some herbal tea, chew some gum, or enjoy a small piece of dark chocolate.
  • Sight: Look at some beautiful photos, watch a funny video, or gaze at the stars.

5. Make time for activities that bring you joy

Self-care is not only about taking care of your basic needs, but also about nourishing your soul. Doing things that make you happy can help you feel more fulfilled, relaxed, and optimistic. It can also help you balance your work and personal life, and prevent burnout.

Some examples of activities that bring joy are:

  • Hobbies: Whether it’s painting, knitting, gardening, or playing an instrument, hobbies can help you express your creativity and have fun.
  • Learning: Learning something new can help you challenge yourself, expand your horizons, and boost your brainpower.
  • Socializing: Spending time with your friends, family, or community can help you feel connected, supported, and loved.
  • Volunteering: Helping others can help you make a difference, gain perspective, and feel good about yourself.


Q: What are the benefits of self-care for weight loss?

A: Self-care can help you lose weight by:

  • Reducing your stress levels, which can lower your cortisol levels and prevent fat storage.
  • Improving your mood, which can increase your motivation and self-esteem.
  • Boosting your energy, which can enhance your physical performance and metabolism.
  • Supporting your health, which can prevent chronic diseases and complications.

Q: How can I make self-care a habit?

A: To make self-care a habit, you need to:

  • Set realistic and specific goals, such as meditating for 10 minutes every morning, or walking for 30 minutes after dinner.
  • Track your progress, using a journal, an app, or a calendar.
  • Reward yourself, with something that supports your self-care and weight loss goals, such as a new book, a movie night, or a manicure.
  • Be flexible, and adjust your routine as needed, depending on your schedule, mood, and preferences.

Q: How can I practice self-care on a budget?

A: Self-care doesn’t have to be expensive. There are many ways to practice self-care on a budget, such as:

  • Taking advantage of free or low-cost resources, such as online videos, podcasts, blogs, or ebooks.
  • Using coupons, discounts, or deals, for services or products that you enjoy, such as massages, facials, or subscriptions.
  • Swapping or sharing, with your friends or family, things that you don’t use or need, such as clothes, books, or games.
  • DIY-ing, or making your own, things that you like, such as candles, soap, or jewelry.

6. End your day with gratitude

Gratitude is the feeling of appreciation for what you have, rather than what you lack. It can help you cultivate a positive mindset, improve your relationships, and enhance your well-being. It can also help you recognize your achievements and celebrate your progress.

One way to practice gratitude is to write down three things you are grateful for every night before you go to bed. You can use a notebook, an app, or a jar to store your gratitude notes. You can also express your gratitude to others, by saying thank you, giving compliments, or sending cards.

7. Get enough sleep

Sleep is vital for your health, happiness, and weight loss. It can help you regulate your hormones, repair your muscles, and consolidate your memory. It can also help you control your appetite, reduce your cravings, and increase your metabolism.

To get enough sleep, you need to follow a consistent sleep schedule, going to bed and waking up at the same time every day. You also need to create a comfortable and relaxing sleep environment, by dimming the lights, lowering the temperature, and minimizing the noise. You can also try some sleep hygiene practices, such as avoiding caffeine, alcohol, and screens before bed, and doing some gentle stretches or breathing exercises to unwind.


Here are some useful resources that you can check out to learn more about self-care and weight loss:

  • The Self-Care Project: How to let go of frazzle and make time for you by Jayne Hardy: A book that offers practical and realistic advice on how to incorporate self-care into your life, and overcome the obstacles that prevent you from doing so.
  • The Mindful Eating Workbook: Simple Mindfulness Practices to Nurture a Healthy Relationship with Food by Vincci Tsui: A workbook that teaches you how to eat mindfully, listen to your body, and enjoy your food, without guilt or restriction.
  • The Body Project: An Intimate History of American Girls by Joan Jacobs Brumberg: A book that explores the history and culture of female body image, and how it affects girls’ and women’s self-esteem and well-being.
  • Noom: An app that uses psychology and coaching to help you change your habits, lose weight, and improve your health.
  • Yoga with Adriene: A YouTube channel that offers free yoga videos for all levels, styles, and goals.
  • The Happiness Lab: A podcast that shares the latest scientific research and insights on how to be happier and healthier.

In This Post:

Editor`s Pick:
Stay In Touch

Never miss an important update. Be the first to receive our exclusive beauty tips straight into your inbox.