Open 7 Days a Week - Book An Appointment COVID-19 Testing Book a Virtual Visit
COVID-19 Testing Book a Virtual Visit

How to Safely Lose Weight in 2016

Many Americans across the country are starting New Year’s resolutions—many which include getting healthy and losing weight. We all know that making a life change is hard—which is why many men and women give up and don’t stick with it.

Losing weight in 2016 is not easy. However, it is not impossible. By making a few healthier choices throughout the day, you can safely and successfully lose weight this year and meet your resolution.


We all know that you must be active to lose weight. However, this doesn’t mean you necessarily have to hit the gym every day. Simple small changes each day can help you get closer to your goal.

  • Take the stairs instead of the elevator
  • Take a 15 “walk break” at work
  • Plan to walk for a half hour each night instead of watching one episode of TV
  • Get active during commercials—do sit ups, jumping jacks, or push-ups!


In addition to exercising, it is important to make healthier choices when it comes to food. Here are some simply ways to make healthier choices in 2016.

  • Meal prep – while it might be time consuming on a Sunday afternoon to get your lunch ready for the week, it will save a lot of time during the work week and you will be less likely to splurge and buy or pack an unhealthy lunch.
  • Portion control – dieting doesn’t mean you necessarily have to eat less, you just eat more “low-calorie” foods. Try and have many different colored items on your plate to ensure you are getting fruits, vegetables, and protein.
  • Decrease sugar consumption – as part of the American culture, our food is sweeter than other counties. Decrease sugar consumption by drinking less soda or sugar filled drinks and substitute with water.
  • Eat breakfast – even if you are not a big breakfast eater, it is important to jump-start your metabolism and eat something before you start your day.

Document Your Journey

Many people give up losing weight because they are not seeing results. However, if you document your success, you may be more likely to stick with your resolutions. There are many different ways to document your journey, including:

  • Keep track of what you eat – while this might be time consuming, there are many different apps and other tools to easily keep track of calories and exercise.
  • Weigh yourself once a month – write down your weight and keep track of your losses. Most people lose 1-2 pounds per week. As long as you are seeing results, it may help you stay motivated throughout your weight loss journey.
  • Take pictures – many people find it helpful to take a picture of themselves before the weight loss challenge begins and take several photos throughout the year. This helps to visually see your progress.

Get Medical Help for Weight Loss

For many people, weight loss is very difficult. If you find yourself struggling to lose weight, talk to a healthcare professional. At Fast Track Urgent Care, we offer weight loss programs because we understand how difficult weight loss can be. With our program, you will discuss your current behavior with a professional, including diet, exercise, family history, and medication. From there, we can create a plan specifically for your needs.

If you can’t lose weight, it may not be your fault. Visit a doctor to create a personalized weight loss plan to help jump start your weight loss resolution.

If you are living in the Washington, DC or Maryland area, call Fast Track Urgent Care to learn about our weight loss program and start safely losing weight today!