Maintaining a healthy weight is essential for a strong back, high energy levels, and it improves the quality of life. And while we all know there are many benefits to losing weight and getting in shape, that doesn’t make it any easier. Here we’ve laid out a few small steps you can start applying every day to help you get started on the road to a healthy body.

Incorporate one vegetable with every meal

You don’t have to change the way you eat in a day. In fact, when you make drastic lifestyle changes, it can be harder to stick with it in the long run. That’s one reason why so many people who go on crash diets end up gaining the weight back over time (and then some). However, by making small and simple changes such as incorporating one vegetable with every meal, you’ll start to see the difference in the way you feel, and you’ll slowly learn to appreciate them again.

By making a change like this, you won’t be depriving yourself of your routine, but you’ll start to notice where you can make better choices throughout your day. For example, if you eat with a crew at work for lunch daily, you might not have the option of always choosing the restaurant. And while you might still get the double cheeseburger, in the beginning, pair it with broccoli or a side salad versus fries.

Get up and move once an hour

If your job requires you to sit at a desk for extended periods of time, then begin making a routine once an hour that you can do quickly to get you off the chair. You can do simple exercises like squats, lunges, and jumping jacks. If you aren’t comfortable doing these in front of people, start scoping out a spot that is out of the way so that you can get moving.

Drink water

Most of us know that water is crucial for weight loss, but that still doesn’t mean that we’re getting enough of it. Start making water your primary liquid and use those other beverages as a treat. Even diet soda is going to need to go if you’re serious about your health. Make water more fun by adding things like mint leaves, cucumber, and lemon. You can also amp up your efforts by investing in a traveling cup so that you can take water with you everywhere that you go.

Get a chiropractor involved

Getting a chiropractor involved in your weight loss endeavor will be a smart move because they are focused on your overall health and use natural methods to provide you a permanent solution. They’ll guide you with the best exercises that protect your body, and they can design a diet that is individualized for you. They understand that not everyone is going through the same challenges in their day, and they work with you one-on-one to ensure that you have the strategies you need for dropping those pounds and being the healthiest you can be.