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4 Healthy Weight Loss Solutions You Can Start Using Today

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Healthy weight loss is an issue more and more Americans struggle with every year, and finding healthy weight loss solutions means wading through a sea of junk. It sometimes seems like everyone has a quick fix for weight loss, and many of these solutions are at best unhealthy and at worst dangerous.

But finding good, healthy weight loss solutions doesn’t have to be difficult. We’ve gathered 4 weight loss methods that are not only simple to implement, but that are also reasonable. Apply these methods in your life, and you’ll be shedding pounds in no time without sacrificing your health.

Healthy Weight Loss Solution #1—Add 10-15 Minutes of Mild to Moderate Exercise, 3 Times a Week

Oftentimes the difficulty in creating an exercise program out of nothing is precisely that—you go from nothing to tons of working out, and it becomes too much. When you haven’t been working out for 6 months or more and you suddenly try to run 30 minutes 5 times a week, your body rebels.

And rightfully so—it’s too much all at once! Healthy weight loss requires you to ease your way into any program of action. You need to treat your body gently, and you need to give it time to get used to this new strain.

Instead of going for 30 minutes of exercise, try doing 15, or even 10, and do this 3 times a week. This is astronomically higher than 0 minutes! And it will help your body get used to the idea of exercise. Take it easy, and gradually add a small amount of exercise to your week at regular intervals.

Healthy Weight Loss Solution #2—Add 1 Healthy Item to Your Diet a Month

Removing things from your diet is difficult, and we don’t deal well with things being taken away from us. Getting new things, however, is much better (who doesn’t like new stuff?). Try adding one healthy item to your diet each week to replace something else you normally snack on.

Try replacing your late-night chocolate with a bowl of fruit instead, or replace your morning waffle with a banana. Even if the calories are equal, you’ll be getting more of the nutrients you need and less of the bad stuff. And often, the healthier item is lower in calories.

If you try to do this all at once, it’s going to be tough. Suddenly eating tons of fruit is a difficult change to make. But replacing waffles with bananas? Just for a month? Not as difficult. Try to replace one item of food a month and see what effect that has on your diet after 6 months.

Healthy Weight Loss Solution #3—Increase Your Water Intake by 1 Bottle of Water a Day

We all know how important it is to stay hydrated, but knowing and turning that into action is difficult. Making a commitment to yourself to drink more water usually turns into maybe a few extra trips to the water fountain for a week or two, followed by a drop off.

Instead, make a quantifiable change in your water intake—add 1 bottle of water to your water intake a day. If you only drink water when you’re eating, try bringing a bottle of water to work. Just like the above methods, if you try to get up to 8 glasses of water a day, you’ll trip up over the huge change. Add 1 bottle a day, and you’ll make a measurable change in your intake without pushing yourself too far too fast.

To translate water intake into a weight loss solution, drink that bottle of water before you eat a meal. When your stomach is full of water, you’ll find that you feel fuller and eat less.

Healthy Weight Loss Solution #4—Remove 2 Glasses of Juice, Soda, or Sugary Coffee a Week From Your Diet

This healthy weight loss solution is a tough one. There’s nothing like concentrated sugar spiked with caffeine to get you thoroughly hooked, but starting small can help you kick the habit.

The problem with these drinks is not so much that you’re taking in tons of sugar and caffeine (though obviously this is bad for you), but rather that you are consuming a bunch of extra calories that don’t help you feel full.

These extra calories are weighing you down and keeping you from getting into the negative calorie range. Try cutting a few of these drinks a week and see if you can go for more after a month. It may be just what you need to start shedding weight.

Small Steps Combine Into Big Leaps

If you try to do all of these things at once, you’re going to run into trouble. Try adding one of these solutions a month to your life. Start small, and before you know it, you’ll find that you’ve made a huge change in your lifestyle, and probably lost some weight along the way too.

If you’re still having trouble shedding pounds, your excess weight may be related to low testosterone. If you think you’re suffering from Low T, contact us today to see how a lack of testosterone might be the real culprit keeping you from losing weight.

Image courtesy of zirconicusso at FreeDigitalPhotos.net



(Bill) William J. White, PA-C

(Bill) William J. White, PA-C brings over 20 years of surgical experience to our practice. He is a decorated veteran of the United States Army where he served for nearly 6 years with duty assignments, both here and abroad.   During his military career, Bill was trained as a Certified Surgical Technologist, and following an Honorable Discharge from the Army, he attended Texas Tech University.   He graduated with a Bachelor of Science in Biology and went on to attend PA School at the University of Texas Southwestern Medical Center at Dallas. He spent the first 10 years of his career in Neurosurgery.

1 Comment

  1. […] remember, Rome wasn’t build in a day, and you don’t have to make the switch all at once! Start small by buying whole wheat bread instead of white at the grocery store or having an apple […]

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