5 Diet Keys You Need To Know And Use

1, 2, 3, 4, and 5! That's it. Now practice (makes perfect.)

Remind yourself by reviewing these five keys each day until you master them.
Remind yourself by reviewing these five keys each day until you master them. | Source

Count them on your five fingers and use the keys.

Here are the five essential keys for maintaining a normal, healthy weight:

1. Proper Nutrition

2. Proper Rest

3. Proper Hydration

4. Proper Exercise

5. Proper Stress Level.

Nutrition is proper, if you are getting (a) needed calories, (b) limiting "empty" calories most typically found in sugars, (c) eating less per meal or snack and eating those smaller portions more often to help maintain energy levels, and (d) proper if you are avoiding eating at times when your body is simply craving needed hydration, especially water.

Rest needs vary for each individual, but proper rest occurs best in darkness which is sufficiently dark for the healthy pineal gland to produce adequate amounts of the natural antioxidant melatonin; rest periods should be long enough, generally 6-8 hours for adults and 9-11 hours for infants, children, and youth. Rest is more critical for the brain than for the body. Proper rest allows the healthy brain to organize and retain the experiences and acquired knowledge of the day, while providing the needed time for the body to recuperate.

Hydration also varies widely from individual to individual but is based in part on the level of one's physical activity, height, weight, Body Mass Index (commonly referred to simply as BMI), and the temperature and stresses of one's surroundings. The body being largely liquid (some estimate as much as 74% water,) maintaining the body's natural levels of liquid is key to energy, removal of toxins, and one's ability to think clearly and concentrate. A body not properly hydrated sends thirst signals which are often misinterpreted as hunger signals, though added calories are not an adequate substitute for proper hydration.

Exercise can be a natural part of the day's routine activities, or it can be added to those activities. People who spend much of their day sitting (in school, at work, even at home, etc.) will need the added activity to obtain sufficient exercise to maintain bone density, muscle strength, tight and healthy skin, and the body's systems for eliminating toxins and waste. while reducing the individual's risks of diabetes, cancer, heart and circulatory diseases. For healthy individuals, the daily intake of calories should closely match the daily using up of calories. Excess calories are stored as fat; too few calories limit the full functioning of the body which must draw the needed calories from its own stored fats or less-essential body systems.

Stress is the fifth important key to healthy weight management, though genetic, medical, and psychologiclal factors can also impact weight management and can call for professional medical evaluation and possible intervention. Unusual stress rapidly depletes the body's complex of the B vitamins which are involved in many of the body's known enzyme processes, including those essential to deriving needed nutrients from one's foods. The body also stores energy as fat in order to be prepared to cope with future stress, and it aids this process by craving and consuming extra calories. The only normal way to cope with this result of stress is to reduce one's stress factors. This can be done by being better prepared, more organized, and by incorporating time for yourself, quiet times, if you can, and hobbies, meditation, yoga, and other enjoyable exercise and activities.

Useful Tips

1. Be aware that sugars can provide quick energy, but that energy (even if sustained by more sugars) still leaves the body craving needed nutrients. Those needed nutrients generally come with their own calories. If sugars have met the day's need for calories, those extra calories from the good foods will be stored as fat for later use.

2. Proper hydration is easier when water and juices are more easily available, so put a source of such liquids within reach of the locations you most frequently pass, work, or relax at. Also, realize that consuming cool and cold liquids helps to burn calories as the body warms the cooler liquids internally to the average body temperature of 98.6 Fahrenheit.

3. Making a one week list of foods and beverages consumed, rest obtained, liquids you consume,, exercise, and stresses experienced, can help you and a professional see how "on track" you are toward lifelong healthy weight management, and suggest any helpful changes.

4. Any consulted professional, once the genetic, medical, and psychological variables have been taken into consideration, will likely determine how your BMI compares to your recommended BMI. Then they can chart a path with you which can add energy, peace, longer and happier life to those added quality years ahead.

5. Last of all: review this list from time to time and give yourself a grade for your achievements in reaching toward your goals. Doing so is "an open book quiz" and, while you at least keep tabs on your progress, no other person need know.

If it's worth doing (and it is!) just do it.


© 2012 Demas W. Jasper All rights reserved.

How important is healthy weight management to you?

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In music the scale is important, so also in maintaining a healthy weight.
In music the scale is important, so also in maintaining a healthy weight. | Source

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Comments 34 comments

Perspycacious profile image

Perspycacious 4 years ago from Today's America and The World Beyond Author

Weight gains lingering on? Here are the essential keys to maintaining a healthy weight all year long...for a longer, healthier life, too!


Perspycacious profile image

Perspycacious 4 years ago from Today's America and The World Beyond Author

Wanting a healthy weight, more energy, and better focus, doesn't do much unless we take the steps to make it happen. There are some basic steps that can make it happen for almost anyone (medical, genetic, and other exceptions admitted.) Taking these into consideration is a real step toward that healthy weight we all want to maintain.


Jackie Lynnley profile image

Jackie Lynnley 4 years ago from The Beautiful South

These are important steps exactly. I think I have mastered them all. Now I need to add light weights to my exercise, to build muscle to protect the bones.

Sharing.


Perspycacious profile image

Perspycacious 4 years ago from Today's America and The World Beyond Author

Jackie Lynnley: Me, too. Depositing the calcium to our bones requires magnesium, vitamin D3, and weight-bearing exercise. Thanks for reading and sharing.


acaetnna profile image

acaetnna 4 years ago from Guildford

A great hub, needs to be read by many.


Express10 profile image

Express10 3 years ago from East Coast

As a figure skater studying Biology, I understand that our weight can be well managed by focusing on these five areas. Nutrition and exercise are self explanatory. Stress is the enemy of millions and actually encourages fat around the abdomen. Lack of sleep increases hormones that cause (bad) food cravings, also encouraging weight gain. Lack of water slows all body processes, including those that help us lose weight. Voted up and useful.


Perspycacious profile image

Perspycacious 3 years ago from Today's America and The World Beyond Author

acaetnna: Shar and share a "Like"! It's the best way to insure that this Hub which "needs to be read by many" actually will be. Thanks.


Perspycacious profile image

Perspycacious 3 years ago from Today's America and The World Beyond Author

Express10: Thanks for the affirmation, the vote, and the comment. Good luck with your skating, and studies. Medical profession ahead of you?


Express10 profile image

Express10 3 years ago from East Coast

The medical profession is ahead for me. The info you share is in such an easy to understand hub that all who read it should be able to put it into use for their benefit if they aren't already doing so. Millions of people could avoid a lot of health issues if these five areas are taken more seriously on a consistent basis.


Perspycacious profile image

Perspycacious 3 years ago from Today's America and The World Beyond Author

Good news! Stick with it, for it is a long road to a profession that ultimately offers you a lifetime of serving others in need. I have a doctor son, and another who is CEO/CFO of a rural, county hospital, and a daughter who has worked with anorexic/bulimic patients, a wife who is a doctor, RN, and Master Herbalist. Health is a great field, if you can put up with the guff to get to the level you are shooting for. Me? I'm just a writer who owns a health store.


Express10 profile image

Express10 3 years ago from East Coast

As for the long road, my goal is to become an AA. But it sure sounds like you've got a couple of good professions going and a wealth of knowledge and experience in the family :)


Gypsy Willow profile image

Gypsy Willow 3 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

Such a sensible list to follow. I find stress the most difficult one to master. Thank you.


Monis Mas profile image

Monis Mas 3 years ago

Exercising and over-stressing are my two weaknesses. Interesting hub!


Lady_E profile image

Lady_E 3 years ago from London, UK

Thanks. This is awesome. I particularly liked the useful tips. So handy to know.


Perspycacious profile image

Perspycacious 3 years ago from Today's America and The World Beyond Author

This is that "annual weight loss season" after the holiday splurges and bulges; it is the season when resolutions typically include "get myself in shape."

Recently I asked a woman working out in a local gym what her goal is. she said "to get fit." When I asked how she will know when she has achieved her goal, she hadn't visualized it in terms of any specifics.

I suggested she set some goals, write them down, post them on a corner of the mirror she most frequents, and stick to it until she can "get fit."

In some ways goal achievement is similar to the difference between "one day climbing that mountain" and "climbing this mountain today."

These five diet keys to maintaining a healthy weight will see you healthy over the long haul, but remember what each finger and the thumb represent, and leave none of them out of each day.

Maybe posting them on that mirror is a reasonable next step?


DDE profile image

DDE 2 years ago from Dubrovnik, Croatia

Greatly mentioned and so true about sugars and he need for more sugar intake. An informative and useful hub.


Perspycacious profile image

Perspycacious 2 years ago from Today's America and The World Beyond Author

DDE - You are exactly right "Empty calories" are exactly that: empty, but take the place of burning up the good calories which, because of sugar, get stored (in fat) for later use. Stop by again sometime.


Annette R. Smith profile image

Annette R. Smith 2 years ago from Orlando, Florida

You share some excellent tips, Demas. I have struggled with weight loss and weight control for many years, and it's time to get serious about my health. Your hub is my motivation. Thank you for publishing it!


CraftytotheCore profile image

CraftytotheCore 2 years ago

These are all true tips. It takes all of them combined to lose the weight and keep it off. I notice when I don't get much sleep, I tend to pack on the pounds then when I get more rest. Same thing with stress.


Kate Mc Bride profile image

Kate Mc Bride 2 years ago from Donegal Ireland

This hub makes so much sense.I have bookmarked it for future reference. Thanks for sharing it and for your Easter greeting. Hope you had a good Easter too.


schoolgirlforreal profile image

schoolgirlforreal 2 years ago from USA

Wow this hub has so much great information that I needed and I am sharing on fb!

I was told recently by a friend, that which you said here, about how your body can "think" it's hungry when it's really thirsty. So she said to drink water first then wait a half hour to see if you're really full (in some circumstances if one is overeating). How grand of you to share these tips!

Oh, and thank you so much for your comment on my poem and suggestion. Much appreciated!


Perspycacious profile image

Perspycacious 2 years ago from Today's America and The World Beyond Author

I am pleased this one rang a bell with you. You are always welcome to share the links to any of my Hubs with the public and with your friends and family on fb.


DeborahDian profile image

DeborahDian 22 months ago from Orange County, California

This is excellent advice for anyone who is trying to lose weight.


Perspycacious profile image

Perspycacious 22 months ago from Today's America and The World Beyond Author

DeborahDian = Thanks for the read, comment, and scoring. Weight loss is not complicated. It's breaking habits and sugar addictions that are only complicated by the need to regain self=control. I have a college student from France living with us and he is in his seventh day of what is literally "withdrawal" from drinking one or more sodas every day.

It ain't easy, but it can be life extending, and a better quality of life, too.


vocalcoach profile image

vocalcoach 20 months ago from Nashville Tn.

I'm sharing this with enthusiasm! Well done. Great information. Keeping ourselves hydrated is very important. So often we reach for food when we should be reaching for water. Thanks so much for keeping us on track.


Rodric29 profile image

Rodric29 16 months ago from Phoenix, Arizona

I am really struggling with my diet right now regarding proper rest. I have been seeing a neurologist. As soon as I got my sleeping habits to a point where I was sleeping well, I ended up in the hospital and having so much personal upheaval it undid it all.

Now I have to start over! Proper rest is key to EVERYTHING! I am a living witness of that.


Perspycacious profile image

Perspycacious 16 months ago from Today's America and The World Beyond Author

Rodric29 - Now as the start of this Hub says: "Practice makes perfect."

You can do it, we all can. But as in learning to walk, it's one step, one day at a time, every day.


Rodric29 profile image

Rodric29 16 months ago from Phoenix, Arizona

Thanks Perspycaci0us. I am discouraged about my diet because my family gets to eat the "good" stuff. I still have a few nibbles here and there. I am glad I found this article. It is a great snippet of information to help remind me of my health goals. Sleep is just one of them here that I struggle with. I am going to work on it for a while.

It is amazing that I can go to a neurologist but find the same information here online and it stands out more to me.

I have been doing some research online about health today, so you may get attributed more than what you have included because your article stands out to more than the others. It is user friendly!


pstraubie48 profile image

pstraubie48 15 months ago from sunny Florida

just do it ..that really does sum it up. We all know what to do ...it is up to each of us to do what we need to in order to make it work.

Angels are on the way ps


Perspycacious profile image

Perspycacious 15 months ago from Today's America and The World Beyond Author

Rodric29 - somehow I missed your comment of 5 weeks ago and a very positive one it was, too. Knowing and doing are often found along different paths. Good point.

pstraubie48 - Lengthen your stride and go forward at a good pace. Thanks.


vocalcoach profile image

vocalcoach 15 months ago from Nashville Tn.

I'm back to re-read your excellent hub and to share with others. Thanks.


Perspycacious profile image

Perspycacious 15 months ago from Today's America and The World Beyond Author

vocalcoach - Since this was written 3 years ago, society has zeroed in on sugar and modified water. As to the water, it obviously depends on liquid in your diet and your own unique needs for hydration, but 6-8 glasses is still a good benchmark to insure that you do not become dehydrated. Drink your water throughout the day. Never pass by a water fountain without at least a few swallows, and your body will let you know how many swallows it wants.


Perspycacious profile image

Perspycacious 12 months ago from Today's America and The World Beyond Author

Thanks for sharing. Let's all get Americans healthy again; we need to!


Deborah Demander profile image

Deborah Demander 4 months ago from First Wyoming, then THE WORLD

Great article. Simple and easy to follow tips.

Thanks for writing.

Namaste

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