How to Lose Weight for Free

We all know that the diet industry in this country makes billions of dollars a year even while our citizens are getting heavier. Yet when it comes to losing weight, it often seems simpler to follow someone else’s guide than it is to take matters into our own hands. After all, in addition to being overweight, the majority of Americans are also overly stressed and increasingly short on time and it’s so much simpler to let someone else make the decisions for us so we can focus on the rest of our lives.

The problem with this line of reasoning is that by taking our responsibility away, we don’t give our dietary needs the consideration that they deserve. We work out the recommended amount of time because we must; we eat the proper nutrients because we have to. We approach wellness as an afterthought and an obligation.

Being mindful about our diet doesn’t involve a lot of extra time. Let’s face it—most of us don’t even have extra time in our days to spend. Instead, you can live a healthier life and lose weight just by following a few health hints that are simple to incorporate and absolutely free.

Five Steps to Free Weight Loss

  1. Reduce your sugar intake. Be aware of how much extra sugar finds its way into your diet and work on eliminating it. The sugar that’s added to your coffee or lurking inside of your morning donut all add up to needless calories. By turning down excess sugar whenever possible, you’ll not only lose weight—you’ll actually be healthier.
  2. Eat more vegetables. The average adult needs about two-and-a-half to three cups of vegetables every day, more if they’re physically active. Unfortunately, most of us don’t get that amount. Eating lots of veggies not only makes you healthier, it keeps you full; which can help prevent snack cravings and poor food choices.
  3. Move your body. Experts suggest that we need two to three hours of activity a week, but if you live a sedentary lifestyle, any sort of movement is good. A five minute walk a few times a day is better than nothing and just getting into the habit now can help you improve on your time later. Everyone can carve out 10 minutes to move their bodies, no matter how busy they are.
  4. Eat this, not that. Search out healthy substitutes for your old favorites. Instead of giving up pasta entirely, search out whole wheat noodles and make (or purchase) your sauce with less sugar. Switch out fattening treats with low fat versions that are better choices than the original. You’d be surprised just how much weight you can lose just by switching a few ingredients here and there.
  5. Keep your motivation strong. Surround yourself with people who share your wellness goals, start a blog, buy yourself a little present when you reach your weight goals—whatever you need to do to keep losing weight and exercising is worth the effort. Remember, most change doesn’t occur all at once, but slowly and over time. Keeping your spirits up and your motivation strong will go a long way toward reaching your goals.

If you need a little help reaching your fitness goals, it may be time to schedule an appointment with your chiropractic team. Your doctor of chiropractic is an excellent dietary resource and would love to help you increase your level of wellness.


Always consult your chiropractor or primary care physician for all your health related advice.

Story creditVideo credit

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.