Slow & Steady Weight Loss Day 7: Slim Down with Soup

Welcome to Day 7 of Slow and Steady Weight Loss!

This challenge is based on my paid eCourse—and I’m excited to be bringing it to life here on the blog, one day at a time over the next 28 weeks. Whether you’re here to review the material or brand new to the challenge, you’ll find the tools, tips, and encouragement you need to create real, lasting change—step by step.

Last week (Day 6) we explored ways to add gentle movement to your days.
Today we are going to explore one of my favorite healthy habits — and my personal secret weapon for lasting weight loss…

Day 7: Make Soup

Congratulations!

You’ve officially made it through the first week of the 28-Day Smart Start — and that’s a BIG deal. Most people abandon their latest health or weight loss goal within the first few days. But not you. You are still here. You are showing up. That’s worth celebrating. Woo hoo!

Today’s focus is one of my favorite slow and steady weight loss tools — soup.

Why I Love Soup (And Why It Loves Me Back)

If I had to name one simple habit that’s helped me lose weight and keep it off, it would be eating soup regularly. Homemade soup has become my magical weight loss and maintenance elixir.

When I make a pot of soup, I’m setting myself up for success. It’s an easy, delicious way to fill up on more veggies, fiber, and flavor — while keeping calories and WW Points in check.
It satisfies me without weighing me down.

There is something almost magical about soup. It is warm, comforting, and helps me slow down while I eat. It also curbs my appetite in a way that no snack bar or protein shake ever could. And when I’ve got leftovers in the fridge, I am far less likely to reach for something that doesn’t serve my goals.

Soup Supports Smart, Satisfying Eating

Beyond my own experience, the science backs it up:

• Studies show that starting your meal with a broth-based soup can help you eat fewer total calories without feeling deprived.
• Soup tends to be high in volume and water content, which fills you up without overloading your system.
• It’s naturally a great way to boost vegetable intake — something most of us need more of.
• And when you batch cook, you’ve got easy meals on hand to keep you on track all week.

Once you become a soup nut, you never look back.

Life, health, weight, mood, hunger, energy — soup supports it all.

Your Day 7 Assignment: Make Soup

Today’s primary assignment is simple:
Make a pot of soup. Enjoy it for lunch or anytime you’re feeling hungry.

Not sure where to start?

• Refer back to Day #5 for a few easy soup recipes and go-to boxed or canned alternatives if you have not time to cook.
• Or check out my latest eCookbook: Skinny Soups.

You don’t need to get fancy. A pot of vegetable soup with a few pantry staples can be just as satisfying as a gourmet recipe. The point is to make it yours — simple, nourishing, and ready when hunger strikes.

Also Today:

1. Journal your food and mood.
   Look back through your Week 1 entries.
   • What are you doing well?
   • Any self-sabotaging patterns showing up?
   • Habits you didn’t realize you had?
   Awareness is the first step toward change. Write it all down.
2. Take your 5-minute breather.
   Even a short pause can reset your nervous system and lift your mood.
3. Drink your water.
   First thing in the morning, and then throughout the day. It helps with energy, digestion, and satiety — and your skin will thank you too.
4. Move for at least 10 minutes.
   A short walk, a gentle stretch, dancing in the kitchen — it all counts.

“There is nothing like soup. It is by nature eccentric: no two are ever alike, unless of course you get your soup in a can.”
— Laurie Colwin

To your health and happiness,
Martha

You Might Also Like:

• Slow & Steady Weight Loss (Day 8) – Out Of Sight, Out Of Mind
• Slow and Steady Weight Loss (Day 6) – Get Moving
• Slow and Steady Weight Loss (Day 5) – Stock Up On Good For You Food
• Slow and Steady Weight Loss (Day 4) – Identify Your Strengths
• Slow and Steady Weight Loss (Day 3) – Assess Where You Are Starting From
• Slow and Steady Weight Loss (Day 2) – Write Yourself A Love Letter
• Slow and Steady Weight Loss (Day 1) – Discover Yourself Through Journaling
• 6-Week Mindless Eating Challenge – To help you benefit as I did from the powerful concepts outlined in the Book: Mindless Eating: Why You Eat More than You Think
• 7 Secrets of Successful Weight Watchers: Best Tips for Winning at Weight Loss
• You are Not Broken, You are Human (Podcast/Video)- When you accept yourself completely by realizing you are not broken, you are human, you open yourself up to the natural curiosity and exploration that is the pathway to lasting change.
• Weight Loss from the Inside Out (Podcast/Video) – When you relax and stop the incessant comparing and competing you can begin to trust that you have all that you need within yourself to accomplish your goals.