Top 5 Essentials for Your Weight Loss Journey (That Actually Work)

In 2024 I made a decision to get my health in order. For me, that meant setting the goal of losing 100 pounds while also managing Type 1 diabetes and PCOS. That combination can feel like an uphill battle. Some days I feel on top of it, other days it feels like my body is working against me.

What I have learned is that weight loss is not about having the fanciest equipment or the most rigid plan. It is about finding simple tools and habits that you can actually stick with. If it is not easy and practical, I know I am not going to keep it up.

These are the top 5 essentials that have made the biggest difference in my own weight loss journey. I am sharing them here in case they can help you too.

Essential #1: A Smart Scale That Tells the Truth

One of the first things I invested in was a Renpho smart scale. A regular bathroom scale only tells you one number. The Renpho breaks it down into body fat, muscle, hydration, and other measurements. For me, that extra detail matters because sometimes my weight stalls but my hydration or muscle mass improves.

The key is not to get caught up in the daily ups and downs. I weigh in at the same time every morning, usually after using the bathroom. Then I look at the overall weekly trend instead of panicking over small changes.

If seeing the number every day messes with your head, you can always scale back to once or twice a week. What matters is tracking progress consistently so you can make adjustments when needed.

Essential #2: A Water Jug That Keeps Me Honest

Hydration is a constant struggle for me. I know I need it for blood sugar control, energy, and metabolism, but I still forget to drink enough. Buying a big HydroMate jug was a game changer. It sits on my desk while I work and acts as a constant reminder.

The jug has time markers so I can see how much I should have drunk by lunchtime, midafternoon, and evening. It takes the guesswork out of water intake. When I slack off, I feel it almost immediately in my energy and cravings.

Little tricks help too. Sometimes I add cucumber, lemon, or mint when plain water feels boring. Other days I set timers on my phone until drinking water becomes second nature. It is still a major struggle to get enough water so a work in progress.

Essential #3: A Tracking App That Shows the Patterns

I use MyFitnessPal Premium to log my food and track my macros. With diabetes and PCOS, nutrition is not something I can wing. I need to see how many carbs, proteins, and fats I am eating so I can make adjustments.

The app keeps me accountable. When I log meals before eating them, it stops me from mindlessly overeating. Over time I have noticed patterns, like how I tend to get low on protein in the evenings or go heavy on carbs at lunch.

The goal is not perfection. Some days I forget to log or eat something off plan. That is normal. The point is to catch trends and use the information to make smarter choices.

Essential #4: Shoes That Protect Your Foundation

Back when I was running long distances, I had a gait test done and learned how my feet roll inward when I walk. That small detail changed everything about my workouts. Having the wrong shoes was causing unnecessary pain and slowing me down.

Now I always invest in good shoes that match my gait. It makes every step more comfortable whether I am walking the dog, lifting weights, or doing cardio. Proper shoes protect your knees, hips, and back too.

If you have never had a gait test, most running stores will do one for free. They can recommend whether you need stability, cushioning, or neutral shoes. It may feel like a splurge, but the right shoes will save you injuries and keep you consistent.

Essential #5: A Tracker That Keeps Me Moving

I thought I was fairly active until I started using a fitness tracker. Turns out I was sitting way more than I realized. Having a Fitbit and now an Apple Watch has pushed me to get up, move, and pay attention to daily steps.

I set a 10,000 step goal, but I do not beat myself up if I do not hit it every single day. The point is awareness. Sometimes cleaning the house or taking extra trips up the stairs gets me there without a “formal workout.” Other days I need to plan a walk or an activity with my son to make sure I hit my goal.

The watch also tracks sleep, workouts, and heart rate which helps me notice patterns. For example, I sleep better on days I hit my step goal, which then makes me less likely to snack late at night.

Bonus Essential: Mindset, Accountability, and Consistency

When I first wrote this list, I focused on tools I could buy. But over the past year I have learned that none of those matter without the right mindset and support.

I have to remind myself daily that this is not about perfection. Some days I nail it, other days I eat chips and drink too much coffee. What matters is consistency. I get back up the next morning and start again.

Accountability helps too. Sharing my goals with friends, writing about my progress, or joining online communities gives me encouragement. It also helps me feel less alone when the journey feels slow.

What I Have Learned So Far

• The scale is a tool, not a judgment. Trends matter more than single numbers.

• Hydration affects my energy, cravings, and even my blood sugar. When I slack on water, I struggle.

• Tracking food makes me aware of patterns I would not have noticed otherwise.

• Shoes are not optional. Comfort equals consistency.

• Movement does not have to mean the gym. Daily steps add up in surprising ways.

• Mindset and patience carry me through the hard weeks when progress feels invisible.

This journey is not linear. It has ups, downs, and plateaus. But I am starting to see that the combination of small, consistent actions creates change over time.

Final Thoughts

If you are on your own weight loss journey, start small. Pick one or two essentials that feel doable and build from there. Maybe that means drinking more water, downloading a tracking app, or buying shoes that support your workouts.

Remember that success is not about being perfect every day. It is about showing up for yourself over and over until the small actions become habits.

These five essentials are what keep me grounded and moving forward. Add mindset, accountability, and consistency, and you will have a foundation that makes weight loss possible and sustainable.