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Tips for Successful Weight Loss

By Rachel Carver

We know we need to burn more calories than we consume in order to lose weight. But weight loss is about more than just food. In many cases, You can incorporate lifestyle changes to achieve a healthier you and change the scale number.

The key is to adopt a healthy lifestyle that fits your individual needs and goals. Here are some tips for successful weight loss.


We sometimes mistake hunger signs for something else. Drinking a glass of water before meals can boost metabolism by about 25 percent, helping you burn more calories. Sip some water before you reach for a snack. You might find you were thirsty and no longer feel hungry.

Eat Protein for Breakfast

Starting your day with protein will boost your metabolism. Studies show whole eggs instead of grains for breakfast can decrease your calorie intake over 36 hours, resulting in weight loss and decreased body fat. Boil eggs so they are ready each morning. If you do not want eggs, put some avocado on a slice of toast or add some granola to Greek yogurt. Try to incorporate about 20 grams of protein into breakfast each morning to keep you full and satisfied.

Reduce Added Sugar

Most of us eat too much sugar, which is linked to obesity, type 2 diabetes, and heart disease. Drink black coffee. Don't add sugar to your oat meal or cereal. Read food labels to avoid items high in sugar; even some health foods have too much sugar.

Track Your Food

Research shows food diaries help with weight loss. After a few days of journaling, you will know what you routinely consume and where your calories come from. Soda and mindless snacking make the calories add up, but food tracking will help you set goals and stick to your plan.

Don't Restrict too Much

Your body needs a specific number of calories to stay healthy. Feeling tired or grumpy are signs your body needs more nutrition. Research the calories you need to stay healthy and lose weight. You will need more calories if you work out on a regular basis. Your metabolism will slow down if you do not eat enough.

Portion Your Food

Even calories in healthy foods add up. One avocado contains more than 300 calories. Two tablespoons of hummus pack 80 calories. Measure your food with cups and spoons to avoid eating too much. This will help you control your portion sizes and drop pounds if done consistently.

Consult with The Joint Chiropractic clinic near you to develop a weight loss plan that works for you. Setting a plan will keep weight off and make it easier to maintain your healthy lifestyle.

To learn more about nutrition, see your local chiropractor at The Joint Chiropractic in Columbus, Ohio.

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