According to the Kaiser Family Foundation, 71 percent of American men are overweight or obese. Does this number shock you? The good news is that if you are one of the 71%, you are not alone. The bad news is that if you are overweight or obese, then you are at a higher risk for heart problems, diabetes, and other health risks that could lead to an early death.

Even if you aren’t ready to jump on a full-blown diet and exercise plan, there are plenty of small steps that you can take that can help you lose weight.

We’ll even provide you with a list of 24 of those steps right here! And the great thing is that you don’t have to do everything on this list at once. You can start with one step and then add another small step when you’re ready.

1. Set a clear goal.

This goal should be simple. Something easily measured and understood. Write the goal on a post-it and put it somewhere as a reminder.

2. Weigh yourself first.

If your goal is a certain amount of weight you’d like to lose, weigh yourself before you get started.

3. Weigh yourself every single day.

Research shows that daily weigh-ins enhance weight loss efforts. Don’t forget that the scale can’t determine what is fat and what is lean body mass, so get obsessive about the number. Just use it to keep things on track.

4. Drink fluids.

Make sure that you drink plenty of water—not only does your body need it to run correctly, but water helps fill you up so you’ll eat less. If you don’t like drinking water, you could add some fresh fruit or makes some tea.

5. Kick out processed carbs and junk food.

They have next to no nutritional value and will create a favorable environment for gaining fat.

6. Clean out the cupboards.

If you have trouble avoiding certain kinds of treats, then keep them out of your environment. Replace them with something healthy, so you have that “just in case you need one” snack on hand at all times.

7. Eat more fruits and vegetables.

Produce is filled with fiber and has few calories to it’s an excellent belly filler. The fructose in fruit will not make you gain weight, so feel free to enjoy fruit anytime.

8. Include heavyweights in your excursive plan.

This will help you build more muscle and burn more calories. Cutting down on rest time between sets keeps your heart rate elevated, which will also burn more calories.

9. Include full-body exercises in your exercise plan.

Incorporate activities that use your whole body like chin-ups, squats, chin-ups, pushups, and deadlifts.

10. Track what you’re putting in your mouth.

You may be eating more than you think you are. Use a journal or a free app to track your calorie intake.

11. Eat more in the morning.

Eating most of your calories early in the day has been shown to influence weight loss efforts positively. So eat heavy in the morning and then taper off intake throughout the day.

12. Staying active will burn more calories.

Sitting in front of a computer, TV, or phone all day is not going to burn many calories. Even the simple acts of standing instead of sitting or taking the stairs instead of the elevator will increase calorie burn. Every little bit helps!

13. Don’t go to the grocery store hungry.

Ever notice how, when you go to the store hungry, you leave with a lot more food than you intended? And that those compulsive purchases are usually carbs and junk food? Stick to your list to succeed!

14. Eat steamed veggies as sides when you go out.

Instead of chowing down on the chips or fries that come with your meal, ask the server to substitute steamed veggies instead.

15. Baking is better than frying.

Not only will you save calories, but you will also lower your risk of heart disease.

16. Eat smaller portions.

Order the small side of fries instead of the large. Avoid buffets entirely. You can even split a meal with your friend instead of ordering an entire entree for yourself. And, here’s some common sense, skip dessert!

17. Don’t stand around the food tables at parties.

It’s easy to stand at the food table and chat. It’s also easy to mindlessly munch while you’re standing there!

18. Walk a dog.

Whether it’s your dog or a friend’s, take it out for a walk. You will both benefit!

19. Walk or bike when you run errands.

Burn some calories and get your heart rate up. You could even challenge yourself, buy a pedometer, and try to walk 10,000 steps each day.

20. Plan ahead.

You are more likely to be successful in your efforts if you plan.

21. Take “before” pictures to track progress.

Not only will it help you track your progress, but when you hit your goal, you’ll be amazed at how far you came!

22. Make active friends.

If your current friends make unhealthy choices regularly, you may want to consider making some new friends who are like-minded and want to be healthy.

23. Take care of YOU first.

If you are one of the many people who put others ahead of themselves, and let their own health slide, make an effort to change this behavior. You can’t take care of anyone else if you aren’t well yourself.

24. Be kind to yourself.

A perfection mindset can sabotage your best efforts. If you fall off track, step right back on, and keep going. Losing weight can take time, and that’s okay!

We Can Help

If one of your New Year’s Resolutions is a weight loss goal, then good for you! If you have had trouble with achieving your weight loss goals in the past or if weight loss programs are new to, our team at Neighborhood Wellness would be happy to help.

Just give us a call or contact us online to make an appointment. We can help you set reasonable goals and put together a customized diet and exercise plan just for you. You’ve got this!


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