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Improve Your Health With These Tips

By Rachel Carver

People want to lose weight for various reasons. Dropping your scale number is about more than just appearance. Adopting healthy habits can help you reach your weight loss goal and become a healthier version of yourself.

Use these tips to set yourself up for success. Strategies are especially important when you get busy or stressed.

Implement Small Changes

Doing things such as making food completely off-limits or trying to work out every day will lead to burn out and frustration. Start with small changes.

Eat fresh veggies for a snack instead of chips. Drink soda once a week and not once a day. Small changes will lead to big results.

Practice Portion Control

A portion size is the amount of food or drink you consume in one sitting. Controlling portions can help prevent overeating. Start by down sizing to a small ice cream cone. Use a smaller plate at meals to avoid overdoing it. Dedicate more of your plate to veggies and protein than carbs.

Set a Diet to Meet Your Needs

Remember you are different from your co-worker who saw great success with the keto diet. It is more important to focus on eating nutrient-dense foods such as fruits, vegetables, and grains. You want to establish sustainable healthy eating practices.


Restaurant meals often contain high amounts of sodium and added sugar. Start by deciding to cook one more meal each week. Create a grocery list based on foods you enjoy or new recipes to try. Plan 1-2 nights each week for leftovers or takeout. This will give you some flexibility in your meal planning.

Increase Lean Protein and Decrease Sugar

Protein is an important part of successful weight loss. It also helps the body build muscle mass and recover from tough workouts. The amount of protein you need depends on your age, activity level, and fitness goals.

Too much added sugar contributes to health issues such as diabetes and heart disease. It also adds extra calories that will keep you from your weight loss goals. Choose natural sugar whenever possible. Eat an apple and skip the apple juice. Cut back on the sugar you put in your coffee or cereal.

Find Support

Motivation is key to keeping yourself on track when life happens. Find a workout partner. Ask a friend to practice healthy eating with you. Start an online or in-person fitness program that lets you interact with others who share your health goals.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Northbrook, Ill.

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