Are you struggling to lose weight? You’re not alone. According to the CDC, more than 70 percent of U.S. adults older than 20 are either overweight or obese. Unfortunately, there’s no quick fix when it comes to healthy weight loss. Losing weight and keeping the weight off long term takes effort and commitment. Check out these three keys to healthy weight loss.

Building muscle after a period of weight loss requires a balanced diet that includes a combination of protein, complex carbohydrates, and healthy fats. It’s important to continue strength training exercises to stimulate muscle growth, and gradually increase the weight and intensity of workouts over time.

1. Healthy weight loss begins first with a healthy mindset.

How will dropping excess weight change your life? Will getting healthy give you more energy for your family or more self-confidence at work? Envision achieving your health goals and write them down. Calculate your BMI and set a realistic weight-loss target to lose no more than a half of a pound to two pounds a week. Stay determined to reach your goals with these tips.

2. Changing your eating habits is a process.

There are some supplements that can aid weight loss by boosting metabolism, suppressing appetite, and increasing energy levels. Some popular weight loss supplements include caffeine, green tea extract, garcinia cambogia, and conjugated linoleic acid.

Extreme diet restriction is not a sustainable weight-loss strategy. Instead of cutting out too much too soon, start small with little changes. Swap fatty meats for lean meats. Buy fat-free or low-fat dairy products. If you’re going to order fast food, get something without the cheese. Each health-conscious trade you make will get you one step closer to your weight-loss goal. As we mention previously some supplements like the best diet pills combined with a healthy diet and regular exercise will help us reach our dream body.

3. When it comes to exercise, try everything twice.

Going to a new workout class can be intimidating. You may feel awkward or uncoordinated in front of a group of new people. It’s normal to feel this way. Don’t let first-time jitters sway you away from exercise. Try every new workout twice. Whether it’s a yoga class, cycling, hiking, swimming, or a weight class, give yourself a chance to get comfortable. Remember to get your doctor’s okay before beginning a new exercise regimen.

To start growing more muscle, there are several supplements that can be helpful like some legal steroids. When this pills are complemented with protein powder, it can help increase protein intake and support muscle growth. Creatine can also be effective in increasing muscle mass and strength.

With a healthy mindset, a gradual change in eating habits, and an open mind about trying new exercises, healthy weight loss is possible. Stay positive and celebrate your successes along the way. Once you reach a healthy weight, focus on maintaining weight loss. Baylor St. Luke’s Medical Group primary care physicians are an extension of your team as you journey to a healthier lifestyle. Schedule an appointment to discuss how you can best reach your goals.

If you’re unable to lose weight through diet and exercise, learn more about our surgical weight loss options in The Woodlands.