Think of someone you love. How do you think they’d feel if they lost you to obesity? Imagine the look in their eyes as they mourned your loss at your own funeral.

If the Ghost of Christmas Yet-to-Come warned you. If you knew following your current path would devastate those closest to you, would you do anything about it? Would you even care?

The science is clear. Obesity steals your vital energy. It crushes your self-esteem, lowers productivity, and reduces your lifespan. It robs your loved ones of the best version of you. I know. I was one of those people.

What if there was something you could do to prevent it? What if three simple steps could change everything?

Dream power

There are more benefits to getting a good night sleep than you realize.

Harvard researchers point to a Nurses’ Health Study, which followed 16,000 women for 16 years. They compared women who averaged five hours of sleep to those who averaged seven.

Those who averaged five were 30% more likely to pack on 30 pounds and 15% more likely to become obese. Scientists believe several factors contribute to this.

The first is that insufficient rest reduces exercise. When you’re tired, you work out less. You also have more time to eat since you’re awake for more hours.

A third reason is disruption of hormones that regulate appetite control. All three factors combine to reduce calories burned and increase calories consumed. And it’s not the only study.

There’s also a feedback loop between obesity and sleep deprivation. Obesity increases the likelihood of sleep disorders.

It’s a vicious cycle. Your lack of sleep contributes to overeating. Your obesity contributes to lack of sleep.

The solution: Sleep more.

You may think it’s easier said than done, but several simple strategies can multiply your time and make effective use of your waking hours.

The benefits of proper rest include increased energy, mental clarity, improved productivity, and weight control. What do you have to lose?

Liquid magic

No. I’m not talking about a secret elixir to shred the pounds. Just the opposite. And don’t fall for the snake oil salesman selling you “superfoods” and pills. Calories are real. If they weren’t, you’d starve to death.

Most adults consume more calories in beverages than they realize. You’re less likely to notice the calories in those drinks, which contributes to excess calorie consumption.

Replace juices and sodas with water. If you’re a moderator instead of an abstainer, make a habit of replacing your high calorie drinks two meals a day or perhaps on weekdays. Or grab a smaller cup and skip the refill.

You don’t have to cut out your favorite drink. But do reduce total consumption.

Focus is everything. When you think about what you can’t have, you want it more. If you lack willpower or motivation, make your changes extra tiny.

You may want to do more, but that desire will keep you focused on the prize instead of what you can’t have.

Focus on what you’ll be adding, not what you’re replacing. If you get a craving, don’t think about the drink you want. Instead, imagine the increased energy and longer life you’ll spend with those you love.

Baby steps

Increase your physical activity.

Don’t worry. I’m not asking you to join the gym.

In fact, joining a gym is usually a terrible idea. It’s unsustainable and too inconvenient for most people. Once you become a pro, feel free. But resist the urge in the beginning. Take baby steps.

You want your weight loss to come from fat, not muscle. The benefits of exercise include increased lean muscle, endurance, and improved health.

Exercise alone may discourage you if you’re focused only on weight. So it’s essential to combine exercise with permanent habits that reduce calorie consumption.

But after you reach a healthy weight, the importance of exercise increases. This is why it’s important to develop the habit in parallel to your weight loss.

Evidence shows little impact on weight loss when exercise is the only change in behavior. But when combined with reduced calorie consumption, exercise makes the loss more likely to stick.

When you’re first losing weight, reduced caloric intake is most important. But when you’re keeping it off, exercise becomes more important.

Don’t do something you know you can’t sustain. If you change only for a few weeks, you’ll fall back into bad behavior.

My suggestion is to add a physical mini habit to your daily routine. Start with one push up a day when you wake up in the morning. Or whatever exercise you prefer. Make it so easy for yourself it’s uncomfortable not to do.

Keep it tiny for as long as possible. If you like, you can add one push up a week. But don’t add too much.

It’s best to start small. This removes resistance and makes it easier to create permanent habits.

When you add increased physical activity to other healthy changes, you bring your lifestyle into clear view. It improves your awareness. You make better choices. You increase your odds of lasting success.