With each passing year, the number of overweight and obese individuals in the country continues to rise. And with this comes a slew of physical and emotional issues, such as diabetes, heart disease and depression. If you are overweight or obese and would like to lose weight and become healthier, here are 4 things you need to do right away.

Make Small Food Changes

Your first inclination will be to overhaul your entire diet, but doing this all at once, on your own and succeeding is unlikely. Instead, make small changes. Switch to black coffee, have one glass of beer or wine instead of two. Have a fruit salad with a half bagel and peanut butter for breakfast instead of one whole bagel and tons of cream cheese. It all adds up.

Join a Weight Loss Clinic

Here’s where you hand over the true work to the professionals. You can do lots on your own when it comes to getting healthier and losing weight.  However, professionals, like those at the Chicago Weight Loss Clinic, know that you’ll want to call in the cavalry if you’re really serious. Get friends and family to support you on your journey.  Talk to those who’ve had some experience in this area. This is also where a weight loss clinic comes in. The pros there will help you track your food, improve your caloric intake, and exercise in a way that makes the pounds melt off.

Start Getting Exercise Any Way You Can

Exercise is just movement. If you’re not used to participating in regular exercise, such as playing sports or hitting the gym, don’t worry one bit. Just start moving in any way you can. Take the stairs instead of the elevator. Park further away in the parking lot at the grocery store. Walk to work if you can. Ride your bike when you hang out with a friend instead of going to the bar.

Track Your Progress

Tracking your progress on a chart or calendar will give you continual motivation on your journey and help you see how very far you’ve come. And remember, messing up and relapsing is a part of any weight loss journey. Don’t beat yourself up if and when this happens to you. Just get back on the horse and keep going.

Losing weight doesn’t happen overnight, and this is especially true if you have a significant amount of weight to lose. So as a final reminder, be patient on your journey toward a slimmer, healthier you. If you take the steps listed above, it will happen. Give it time and work hard.