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Overcoming Obesity:Maintaining a healthy weight on a busy schedule

By: Precious Herring

Obesity has become a widespread epidemic affecting people in the US that has led to chronic health conditions such as, diabetes, high cholesterol, and high blood pressure. Many of us find it hard to lose weight because we don’t know how to start. We get so used to having an unhealthy lifestyle. Fast food seems to be much more appealing, convenient, and more budget friendly than healthy foods.

Have a busy schedule?


Meal Plan! This is where you have to prioritize your time. Meal planning doesn’t have to be rocket science. Worried about the prep time or eating the same foods over and over? Alternate your meals. Spice it up a bit! Make a note of some meals that you actually enjoy. If you are new to meal planning… Start off by planning at least ONE meal a day. Think about it. Wouldn’t it be so much better if you had your lunch/dinner already prepared for you after a long day of work?


Healthy Meal Swap Alternatives for Weight Loss


Turkey Ground Instead of Ground beef in Spaghetti

Brown Rice Instead of White Rice

Water Instead of Soda

Baked Salmon Instead of Fried Fish


Find your WHY!


So… why do you want to lose weight? How would it benefit you? Think of ways this weight loss would affect you. Throw out any negative thought you may have in your mind. You are about to embark on an incredible adventure. Don’t think of yourself as if you are not capable of success. You might feel as if you are in a maze with no way out but LISTEN… You are coming out victorious!


Here’s how to get started……

  • Surround yourself with positive people

  • Exercise daily

  • Detoxify your body (Cleansing your body from toxins)


The Power of Positivity


Positivity is what gives us the drive to accomplish our weight loss goals. When we are going through this weight loss process… Let’s surround ourself with friends and family that see our greatness within us even if we don’t see it in ourself.

Get Moving!

Make it your mission to exercise your body daily. This doesn’t mean doing some super intense workouts. If you are new to exercising in general, start out with walking. You don’t have to go to the gym. You even don’t need a treadmill. Just walk in your neighborhood or around your house. Don’t want to go outside your home? Check YouTube for some simple workouts at home to try. It only takes about 20 minutes of exercise daily to reach your goal!


The Purpose of Detoxification


Detoxification is a process that involves removing toxins like sugar or dextrose that may come from foods and nonstick pans that are scratched the affect the food we cook. It can also significantly reduce bloating and inflammation. Reducing your processed food intake; consuming more nutrient-rich food such as celery, spinach, kale, sweet potatoes, or salmon can promote weight loss.

Why does your weight fluctuate?

If you are experiencing this during your journey it could be caused by prescribed medications, health conditions, or unhealthy eating habits. Don’t let this worry you. Weight fluctuation is completely normal. It happens to everyone, but it doesn’t mean you are not making progress. Everyone loses weight at their own speed. This isn’t a competition.


Reaching the Finish Line


Losing weight can seem like a hassle. At the tender age of 12 I had become a little overweight. The doctor warned me that if I didn’t lose weight, I could possibly become diabetic. He also told me that my blood pressure and cholesterol were extremely high for my age. After hearing this bad news, I was terrified. Not only have I lost the weight now but I learned how to make healthy food taste better and maintain a healthy weight. This was my WHY. This is what motivated me to take control of my health.

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