Tips on How to Reduce and Lose Weight

Motivation to Lose Weight - Behavioral Change

Asserting your Right to Live A Healthy Life

There are many factors why people are overweight. Being a socio-psychologist myself, I can say that at the onset they are a factor of choices -- what food to eat, whether you will smoke or not, sleeping patterns, and a whole lot of risky behaviors which compromise your health. Obesity and its health consequences cant be denied anymore.

Statistics about the number of overweights is increasing increasing and we don’t need researches to prove the numbers and all you need to do is to walk outside your home and anywhere, chances are 3 out of ten people you see are overweight. Can we blame them, not for some -- because they have medical problems associated with weight loss -- but in general weight loss problem is a function of your choices in life. It is in fact a choice we do have -- choice of a healthier life and we know that one as well. The road to change of a lifestyle is never easy -- it is a challenging endeavor -- but the consequences of a poor health because of weight problem outweighs the other.

Weight Problem is a factor of behavioral problem -- Lifestyle

To say it once more ---- the most important reason people have weight problems is because of their behaviors. In short it is the lifestyle choices that we make which contribute to a healthy life. Behaviors are a factor of society, upbringing, family, school government, economy you belong. Huge isn’t it? But let me also tell you that you are born with choices -- you are free to choose whatever you like to eat -- plus you are also responsible for your health and for your children's health if you are a parent.

avoid stress
avoid stress
Keep Tab of your weight -- be health conscious
Keep Tab of your weight -- be health conscious

Brief discusssion of factors that affect behavior

Home and Upbringing

  • The caretakers or parents role in the healthy lifestyle choices of the family is a thing to consider. The main person who cooks food and decide on what food to cook should learn the basic of good food versus bad food and other health factors. They should also have a firm grip on healthy living and healthy food choices, and rest assured that children will eat what they are given to. This is very important as children develops habit and eating certain kinds of food is habit forming. Family should consider healthy practices in general.

School and Educational System

  • Have you heard of the US recently covered in the CNN news that cafeteria are provided with vegan diets for school children to choose from. I daresay that it is important for school to do this. It is also important to incorporate the healthy foods lifestyle in Health economics among children and a constant effort between parents and school to have meetings about this to be included in school curriculum. School is the second institution important to children’s well being. They spend most of their time in school and they follow what school authorities tell them. An educated well balanced education about the benefits of healthy living should be well placed in school.


  • The role of government in maintaining the health of its people is that it regulates food labeling, laws, regulations on what foods should be sold to people. Regulatory bodies should not favor big companies with lots of junk foods to sell. And labeling of food is very important. Labels and nutrients should be visible and consumers should be informed of the risk of every food that is being sold. They should be large enough to be read properly by consumers. The government is a big factor in shaping the health of the nation. A careful planning by the government and health agenda like "Health Care Reform Law" which remains controversial in the US should well be in placed.

Economic institution

  • Other researches conducted attested to the fact that the prevailing economic system of capitalism and profit venturing system of economy puts a lot of pressure to those companies who sell good and quality foods but are not earning enough. It is either lesser number of people will buy them because the products does not satisfy their tastes of delicious foods -- nutritious foods are bland because all the fats and sugars are removed from it. Fastfoods which sells healthy foods can't compete with other fastfoods which sells the so called "delicious foods". Capitalism and its mode of production gives leeway for people to choose a wide variety of food products. The law of supply and demand specifies that if people doesn't buy a product it will fail to exist anymore, so it helps if we don't cater to the products -- bad products for our health -- in the market so that they will no longer prosper. A case in point is the fastfood industry. Economic condition is also a big factor in food choices, mostly cheaper foods are the bad ones for your health. It is double jeopardy for the poor sector of society -- being poor means you have lesser choices in what food to buy, that is why government regulation is important as well


  • Perhaps you know that some churches encourage vegan diets because of their belief system. Religious belief is one factor for behavior of people. peole behave according to the morals they have, example of this is the "church teachings". Perhaps religion and churches incorporate healthy living practices specifically healthy dieting among its members so that people will develop healthy living practices.


  • The environment or climate affects peoples choices of food. To keep you warmer, in a cold environment -- the microwaveable food is just ready in the corner. You just heat food and bingo it is ready to eat. In warmer time of the year, people prefer cold sweetened beverages. People are used to drinking sweetened colas because it is more palatable and it taste good. Who would want a bottle of water against a bottle of Mountain Dew? Environment is also a big factor in availability of food -- the more available the food is due to environmental factors -- the more cheaper they are.


  • Itis the way people behave due to various factors like environment, influences - media -- morality -- religious influences, upheld values, and as well as structures -- family, government, school and society.

Set a goal and achieve it

Setting a goal really helps
Setting a goal really helps

7 Simple Behavioral Tips To Reduce Weight

The most important aspect of minding weight loss problem is the PERSON himself/herself. YOU and YOUR LIFESTYLE. Behavioral changes that goes with healthy lifestyle choices are the most difficult thing to do. They are rooted in ones culture and the entire whole being of a person. Change it and say "I CAN DO IT".

So what do you mean when you say lifestyle?

"The aggregation of decisions by individuals which affect their health, and over which they more or less have control. ... Personal decisions and habits that are bad, from a health point of view, create self-imposed risks. When those risks result in illness or death, the victim's lifestyle can be said to have contributed to, or caused, his own illness or death." (definition is form an article by Dr Lyons article about healthy lifestyle -- see the reference below).

So how can you change your lifestyle and your choices with behavioral change using these seven necessary attributes to have:


  1. Be motivated -- it takes courage will and determination to change a whole lifestyle. In fact those who are trying to eradicate their smoking habit faced difficulty. No matter how many books and how informed you are regarding the negative consequences of smoking if you are not determined to change, it is nothing. The market is filled with lots of advices about living a healthy life with g=food choices, smoking, drinking -- in the end it is only you who can change everything.
  2. Be educated about nutrients intake and about calories. There are many sources of knowledge about proper healthy diets, all you need to do is find a way to get this knowledge through Internet, books, government health centers etc.
  3. Be perfectly honest with yourself and know the reasons why you are overweight and don’t be shamed to ask an experts advice if you must, we may never know, the result of your problem is not at all because of lifestyle but because of medical condition and proper advice is necessary.
  4. Determination and goal setting will help you achieve goals. The determination will come from you and the goal setting is a goal that is realistic for you, say five pounds every two months is good enough for you, that is according to experts.
  5. Be prepared to try all the alternative ways of losing weight.Find ways to help yourself lose weight -- because in the end it is you who can help yourself. Explain to other family members so that you can get support as well. There are thousands of available weight lose regimen and all you need to do is to know what will work for you -- if you don't know, then you can ask a help from an expert -- medical, fitness or nutritionist.
  6. Be health conscious. Buy a weighing scale and monitor your weight.
  7. Avoid stress and have positive outlook in life. This is very important for your overall health in general.

Most of all, make all the seven tips work for you and you will achieve a healthier you!


  1. Behavioral pattern determines healthy life choices -- it is you who can change your behavior for a healthy lifestyle. The structures like government, family, school, economic condition et. al. are other factors contributing to a persons choice of a lifestyle -- but the single most powerful factor is the change of behavior that will come from you. I hope the seven simple behavioral tips enumerated in this hub will help you determine a "healthy lifestyle".
  2. Healthy lifestyle choices and your behavior towards it is a habit forming behavior. It is recommended that you choose a healthy lifestyle at an early stage to have a better life.
  3. The importance of the community -- government, school, family, religious institutions in shaping behavior of people towards a healthy lifestyle cant be ignored. A comprehensive approach to help individual achieve their healthy lifestyle choices should be at hand. They shape your lifestyle to some extent but still you are the boss of yourself.


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Comments 67 comments

momsbestbets 6 years ago

Excercise is key but in hawaii that's easy!

Putz Ballard profile image

Putz Ballard 6 years ago

Excellent hub way to go girl.

lctodd1947 profile image

lctodd1947 6 years ago from USA

Very good information, I have been working on my own self with this....middle age???? It takes personal growth....and change... Thanks so much.

Money Glitch profile image

Money Glitch 6 years ago from Texas

This is a great hub, on changing one's behavior in order to lose weight. Great idea, Maita! Not only do I like the words, but the pictures are awesome.

I see why you added my hub, Weight Loss Tips 101: Make Lifestyle Changes to your "may want to read list." The two hubs do go hand in hand with each other. But you know what they say, "Great minds think alike." Thanks, my friend. :)

Sage Williams profile image

Sage Williams 6 years ago

Maita - I am with you 101% on this one. Back to the basics. Losing weight is a lifestyle change. A matter of being knowledgeable and making the right choices. Motivation, education, positive outlook and behavioral changes.

I love this hub!

Rated up!


Mike Lickteig profile image

Mike Lickteig 6 years ago from Lawrence KS USA

Keeping weight off has been a struggle for me since I turned 30 (I won't say how long ago that was!). I have never been fat, but I've often carried 10-15 pounds more than I needed around. I enjoy Coke and Pepsi, and have been known to snack in the evening on occasion. Couple this with the fact that I eat when I am sad, and--well--you get the idea.

Last year I joined a gym and started working out. I adjusted my diet and soon lost 25 pounds. Recently the gym closed, and I've been struggling. I haven't given up, but it is more difficult.

I am trying!!!!!! It is a matter of lifestyle and making the right decisions.

Thanks for sharing this, it is very informative.


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Great tips we all can live by.

"Quill" 6 years ago

Awesome Hub and love the balance you give us all to look into and follow...


carolina muscle profile image

carolina muscle 6 years ago from Charlotte, North Carolina

Maita: You have really done a fine job with this post!!

Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

Wow, that is a full dose of very good advice and help. Thank you very much for your comprehensive hub.

Dave Mathews profile image

Dave Mathews 6 years ago from NORTH YORK,ONTARIO,CANADA

Ate' Maita sweetie, as we age it is a certainty that we will gain a few extra pounds, but as long as we are eating properly and exercising, 10-15 pounds should not be a problem for our weight will rise and drop that amount every month.

Love You Ate' Hugs and Kisses,

Kuya Dave.

entertianmentplus profile image

entertianmentplus 6 years ago from United States

Awesome hub

Faybe Bay profile image

Faybe Bay 6 years ago from Florida

Brilliant Prettydarkhorse! I am not doing well in this department and realize it is my responsibility. It does depend on motivation above all. I have sadly not been able to understand how, a place where children used to play outside, used to have phys ed and recess in schools, and used to be safe for us to walk down the street, could expect us all to be healthy, now that this large portion of our lifestyles has been removed. Phys ed is not funded in US schools. It is an elective. It is no longer mandatory in middle school and most High Schools you only have to take two semesters to graduate. With that in mind, it seems to be an epidemic that takes greater determination to thwart.

I wonder if there is any way to inspire youth to be healthy, when our government does not take the issue seriously enough to fund the education.

Micky Dee profile image

Micky Dee 6 years ago

Great Prettydarkhorse! Maybe we could put up pictures of bigger people and pretend they are us. Great hub Maita! Let's eat well.

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Mick, hehe, Good day to you and take care, you made me smile, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Faybe, the government is in part to be blame yes, and for the most part it is us, hehe, Thank you for dropping by to comment and have a good day! If I am near you, we could dance together! Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

entertianment, thank you!

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Kuya Dave, got ya, youre most correct BTW, and it is not bad to have some "nice food" and they call it "cheating" once in a while hehe, HUGS HUGS and HUGS, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi hello and Cris, thanks a lot! Maita

De Greek profile image

De Greek 6 years ago from UK

What about overweight through home conditioning and inheritance? :-)

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Quill, good to see you again, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi De Greek, hehe, thats a difficult one, well it is nice to be fit and be motivated to become healthy, well there are some people becuase of their genes are real overweight" but they can still do something about it only if they want to, Take care and thank you, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Sandy, thank you dear, maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Mike at leat you are trying and you will get there, I am sure, you seem to be a dedicated man and you watch basketball a lot? Do you play it too? Take care, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Sage, thank you, take care, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Money, you go girl! yes like minds, great minds hehe, maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Ictodd, thats a nice try and keep on trying, there is never too late MAM, maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi mombestbets, thank you dear for reading this hub, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Putz, take care and thank you, Maita

anglnwu profile image

anglnwu 6 years ago

Maita, you did a very good job of covering all the factors determing weight loss. I agree, the single most important criteria is you--deciding on it and then staying on course no matter what. Very well-done!

hypnodude profile image

hypnodude 6 years ago from Italy

As you said Maita, the power is in our hands. Beautiful hub, well, as usual. Rated up.

Btw the upper links seem not working. :)

hubby7 profile image

hubby7 6 years ago from Chicago

Hi Prettydarkhorse. Excellent hub. The choice of whether we are going to choose a healthy lifestyle over an unhealthy is, in the end, up to us.

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi angel, thank you so much, Take care dear, maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

hi hubby, good to see you around agian, YAY, thank you and I agree with what you said...Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

hey hypno, thank you, does that include me, beautiful, just kidding, maita

Katrina Ariel profile image

Katrina Ariel 6 years ago from The Highlands of British Columbia, Canada

Wow! You've done a great job of highlighting many of the factors that both influence the cause of weight gain, and encouraging steps to restore balance. Excellent hub, Maita!

samboiam profile image

samboiam 6 years ago from Texas

Thanks for this helpful article. This fat boy needs to drop the weight but doesn't seem to have the dicipline to do so.

tony0724 profile image

tony0724 6 years ago from san diego calif

Hi Maita ! This is a very comprehensive and well written hub with some very practical and good tips. I could probably stand a little more exercise myself. But I am, definitely eating healthier. I just needed your help on something though. As my new motivational coach I was wondering do I have to give up Heinekens ?

hypnodude profile image

hypnodude 6 years ago from Italy

Obviously yes. :) I've added the link. Thanks and have a great day!

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

thanks hypno!

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hey Tony,. hehe, heineken is good from time to time but not as a water hehe (supplement to it), How are you, good youre back and rolling YAY, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

hi samboiam, fat boy, hmmm, cuddly prehaps not fat hehe, exercise a little bit everyday! and dont eat tacos, just kidding, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi katrina, thank you dear, Maita

prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

Very well written and educated us. I like all the information including your tips. It seems easy when we do it well. Good work, Maita.

Truth From Truth profile image

Truth From Truth 6 years ago from Michigan

Great information Maita, obviously well researched like all your articles. I always enjoy reading your hubs. I hope you had a green beer today for St Patrick's day. Have a great evening. I'm watching March Madness tomorrow.

Coolmon2009 profile image

Coolmon2009 6 years ago from Texas, USA

Another good one Maita; thanks for enlighting me once again :)

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

hi prasetio, thank you, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hey Truth, yes March madness hooray!!! beer not for me, yes St Patricks day yesterday! take care truth, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

cool, thank you dear!Maita

Cheeky Girl profile image

Cheeky Girl 6 years ago from UK and Nerujenia

Hy Maita, another really good hub here. You have some great tips here. Well worth reading and recommending to everyone who might have that fight with the "flab". I am holding onto my size 12 for as long as possible! Heh!

wordscribe41 6 years ago

Fabulous hub. I'm glad you mention schools as I'm simply appalled by my kids lunch choices. 99% of the time, they bring their lunches. Here's the worst one: french toast sticks FOR LUNCH. Come on. Grrrr.... Anyway, a great collection of tips. Hope you're well, Maita.


ehern33 profile image

ehern33 6 years ago

Great Hub Maita! Many good points and suggestions for people who need help. It is all in the attitude you take towards your goal. Mind over matter as they say.

dohn121 profile image

dohn121 6 years ago from Hudson Valley, New York

Wow, Maita. This was so well presented to all of us. You gave the breakdown of the the steps our current government is making towards catering to the needs and wants of the individuals who choose not to eat meat--the students who are vegans all across the country who attend public schools. Although I'm a meat eater, I do believe in the availability of both vegan and vegetarian foods to accommodate those who choose to not eat meat or dairy products. You also made an excellent point by making mention that we as consumers have the power to refuse products we feel are below par and in essence, can control what is made available to us. All of us should be health conscious.

Awesome hub, Maita! I hope you gain more and more recognition for writing and sharing this ;)


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Cheeky, you go GIRL, thank you, size 12 heh, cheeky my GIRL< Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hey DOHN< sweet and thank you, miss reading your response again, HMMM< will visit your hub later, I am excited for your next installment as well......Take care DOHN< thank you thank you, thank you! Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Laura, congrats, hmm, yes those lunch packs, crazy hehe, thank you and congrats, arent you going to stop collecting money from HP? just kidding YOU GO GIRL, truly deserving YOU!! Maita

Pamela99 profile image

Pamela99 6 years ago from United States

Excellent article, very well written with practical suggestions.

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Thank you Pamela, Maita

Property-Invest profile image

Property-Invest 6 years ago from London

Great hub! Excellent encouragement and so helpful seeing the before and after photographs.

screation profile image

screation 6 years ago

In order to achieve successful weight management, one should eat appropriate amounts to avoid excess calorie intake.The problem is that we do not always know the appropriate amounts to eat.

weight loss diet plans:

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

thanks for the link, screation, Maita

prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

thank you property, maita

Micky Dee profile image

Micky Dee 6 years ago

I love your stuff! Thanks PDH!

maudine_05 profile image

maudine_05 5 years ago from United States

Awesome hub very informative!

prettydarkhorse profile image

prettydarkhorse 5 years ago from US Author

Thanks maudine, how are you my friend?

cheetah786 profile image

cheetah786 4 years ago

you are right motivation is key in losing weight.. consistently performing right excercise and selecting diet carefully can achieve results..

voted up..

prettydarkhorse profile image

prettydarkhorse 4 years ago from US Author

Thanks for the read, and once a person is motivated he/she can do anything!

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