Please upgrade your internet browser.

Our website was designed for a range of browsers. However, if you would like to use many of our latest and greatest features, please upgrade to a modern, fully supported browser.

Find the latest versions of our supported browsers.

You can also install Google Chrome Frame to better experience this site.

3 Simple Swaps to Help You Maintain a Healthy Weight

Maintaining a healthy weight is a very important part of becoming a #HealthyNewYou. Not only will maintaining a healthy weight help to improve your health overall, it can also help reduce back pain and prevent back problems in the future.

For a lot of people, maintaining a healthy weight is the biggest challenge of getting healthy. Our lives get busy, especially around the holidays, and it can be difficult to keep up with a healthy routine. I encourage you to invest time in yourself to be the best and healthiest you can be, but it’s understandable that our busy lives sometimes make it difficult. Luckily, simple changes can sometimes make a big difference. Try these easy changes to your daily routine and see how they can make a difference for you.

1. Try to walk as much and as often as possible.

Walking can help you maintain your weight and get your blood circulating, which is important for your spine and your overall health. Perhaps you don’t have time to go for a walk every day, but there are easy ways you can walk more in your daily routine. For example, when you’re heading into the office or a store, try parking farther away than usual rather than looking for a close spot. The farther away you park, the more you have to walk. If you live or work in a building with multiple stories, you can try taking the stairs. If you’re on a high-up floor, it might not be practical to take all those flights of stairs, but you can take the elevator to a lower floor and take the stairs the rest of the way.

2. Do a quick workout instead of sitting in front of the TV.

Even if you’ve got just a few minutes to spare, you can make time for a little exercise. You can even exercise in front of the TV while watching your favorite evening show–what better way to spend the commercial breaks? Exercise is an important part of managing your weight and promoting overall health. The right moves can even help out with back pain, too. The key is to choose do-anywhere moves that focus on multiple muscle groups at a time. By choosing workouts that focus on multiple areas in one move, you can get your workout in more quickly and efficiently. Try these exercises for moves you can do anywhere, anytime you get a chance.

3. Simple diet swaps can cut out unnecessary calories.

Do you pour whole milk over your cereal? Put mayo on your sandwich? Drink sugary juices instead of eating fruit? Drink sodas and teas all day long? They seem like small things individually, but all of those calories add up, making it difficult for you to maintain a healthy weight. You can easily swap out whole milk for 2% or skim milk, mayo for mustard, and sugary fruit juices for actual fruit without making a huge diet overhaul. Sodas and teas can contain unneeded calories and are dehydrating, which can contribute to back pain. Commit to swapping out some of those sodas and teas for water, and you’ll stay more hydrated and avoid those extra calories. While overall good nutrition is important, small, gradual steps like these can put you on the road to making bigger changes.

Sometimes, it can be difficult to make a complete life change all at once to lose weight and get healthy. Making small changes in your everyday life can get you on the right track and get you motivated to make bigger changes in the future. What small swaps are you making to maintain your weight and get healthy? Tweet me @GleiberMD with the hashtag #HealthyNewYou to let me know.

Exercise is an important part of maintaining your weight, managing back pain, and getting healthier. Next week, we’ll discuss what exercises can help you on the road to a #HealthyNewYou.