You have 20 to 50 pounds more than your body needs. How do you start to address that excess weight so you can live your best life?

First, track everything you’re eating in a journal. Write down your physical activity. Assess what you’re doing and improve where you can.

Second, sleep and stress impact your hunger cues. Find methods of stress management that work for you. Get a solid eight hours of sleep every night.

Finally, break down the weight loss goal into smaller increments so it becomes attainable. Set benchmarks at three or five pounds of weight loss, ten pounds and so on.

5 Easy Steps to Take Charge of Your Eating

1. Own your choices and stop making excuses. Take responsibility for what you’re doing.
2. Plan ahead. Go to the grocery store when you’re not in a rush. It’s okay to buy quick-prep foods if they’re nutritious. Fresh fruits and veggies may be easier to consume when they’ve already been cleaned and chopped for you.
3. Eat more plant-based foods. Potato chips don’t count as a serving of vegetables.
4. Read food labels. Look for foods with more fiber. It helps your gut health and makes you feel fuller longer.
5. Drink more water. Lay off the diet sodas and non-nutritive sweeteners.

Five Easy Steps to Take Charge of Your Physical Activity

1. Do five minutes of physical activity for every hour you spend at work. You don’t even have to break a sweat.
2. You don’t have to change out of your work clothes to work out. Take a walking-talking meeting. Take your device with you on a recumbent bike while you answer text messages and emails.
3. A seven-minute workout can help you get in more activity. Find an app or an online workout to get you moving.
4. Change your exercise with the FIT principle: frequency, intensity and time. Change any of those factors and your body will adapt to the challenge.
5. Have fun! Take a dance class. Ride a bike. Play on the playground with your kids. Try something you’ve always wanted to try.

Body positivity is important. However, being overweight puts you at greater risk for illness. Disease prevention doesn’t have to cost a lot of money. Taking steps to improve your nutrition and physical activity can prevent later disease risks. It’s not about numbers on a scale but how you feel. Optimize your healthy behaviors.

Listen as Dr. Felicia Stoler joins Dr. Pamela Peeke to push you on a path of better health and weight loss for optimal health.

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Smarty Pants Vitamins