Start Losing Weight the Healthy Way

The Healthy Alternative

The healthiest way to lose weight is neither crash diets or rapid bursts of exercise. The body responds best to slow changes in terms of food and exercise.

For example, someone who has an inactive lifestyle should not jump straight into a series of intense exercising because this is not giving the body enough time to adapt.

On the other hand the rule is similar for people who may take part in intense diets. This is a problem — the majority of all intense diets will leave your body deficient, perhaps in vitamins, proteins, or maybe hydration levels, either way these sudden changes to the body is stressing it several times more than the healthy alternative.

What is the healthy alternative to lose weight?

Energy Demands and Weight Loss

Your body uses food for energy, and the amount of energy consumed is measured in calories — any spare calories are stored as fat.

Your body has a specific calorie requirement, and this depends totally on your bodily maintenance and your daily activities, regardless though, if you consume more calories than you need for that day, you will inevitably gain weight.

To lose this extra weight you must get your body to use up the excess calories which the body has stored as fat.

What is the healthiest way to get rid of these spare undesirable calories?

  • By slowly reducing your calorie intake.
  • By slowly increasing activity levels.

Increasing those activity levels

By burning off those excess calories we can start shifting what's not desirable.

Do you need to be hitting the gym everyday to achieve this though? Of course not! By simply doing light activities everyday can increase our calories burned — walking instead of driving is simple exercise which can over time have significant changes, another example is doing some press-ups or getting up and dancing during TV advertisements! (every little helps)! The rule here is every time you do some form of exercise whilst not exceeding your energy limits will mean you are slowly losing weight the healthy way.

But how can I find out my daily calorie intake?

A healthy alternative
A healthy alternative

Daily Calorie Intake: Diet & Nutrition

If you're overweight you can not continue with your current eating habits if you really want to lose weight in the healthiest way. It's just not possible to continue to consume food which has more calories than your Daily Calorie Intake.

Cut out the junk food slowly, you can still eat the odd cake or biscuit within a balanced diet but eat it in moderation and think about slowly eating less food which you would call junk. This approach will give your body time to adapt.

The best thing you can now do is record your Daily Calorie Intake and make sure you do not exceed it whilst consistently taking part in some light exercising. This may shed only a few hundred calories in a week at the start of a healthy weight loss lifestyle but as you get use to moderating junk food and making healthier diet choices you will notice your intake being a few hundred less calories each day.

A quick recap

  • Do not exceed your Daily Calorie Intake
  • Starving yourself to consume less than your Daily Calorie Intake is not the goal, using them calories on exercise is
  • Change your diet slowly — eat foods in moderation
  • Start off exercising lightly — build intensity as you lose weight
  • Avoid junk food for healthier choices such as fruit, vegetables and salads.


Usually the hardest part of doing some form of exercise is getting those trainers on and getting out the door (or to the home gym for that matter)! The attitude we need to lose weight the healthy way requires great self-control and discipline - everyday you train is an achievement itself, and everyday you turn a blind eye to junk food is when you will start noticing a real difference.

Want to feel motivated right now?

Shortcuts & Goals

Remember there are no shortcuts around quickly losing weight with a healthy approach, it takes a long time to put on so expect it to equally take a long time to take off but don't let that worry you now, start planning your goals.

Whatever your goal is make sure it is a realistic one, its better to keep consistent attainable goals so you can constantly reassess how well you're doing and reflect on the achievements you've already accomplished.

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Comments 22 comments

gmmurgirl profile image

gmmurgirl 5 years ago from Pilipinas

This is so true. The body is like a bank. If you don't want to put on weight, either you eat just the amount your body needs or engage in physical activities to burn unnecessary fat. Thanks!

musclequest profile image

musclequest 5 years ago from Johannesburg,South Africa

These days diets are so harsh and extreme,a large number of pounds lost but at what price.a smaller waist line in the short term but health issues on the long run.stay healthy people

samanthamayer profile image

samanthamayer 5 years ago from New Zealand

Good hub, thanks for sharing! I am always terrible with New Year's resolutions around fitness because they are never realistic. Time to get serious I think.

Sottway profile image

Sottway 5 years ago from Worldwide Author

Hey everyone. Thanks for some excellent replies.

@gmmurgirl The body is precisely like a bank. Its just bad news if you find yourself passing the limit!

@musclequest Yes you are right. Some diets are just plain ridiculous, for serious health complications for a loss of a few Lbs of weight, I'm glad this Hub is raising awareness of healthy diets to.

@samanthamayer you're welcome! It's great to hear you are going to get serious, good luck!

tarajeyaram profile image

tarajeyaram 4 years ago from Wonderland

We should always do things in moderation. Its true your body needs time to adapt. When you exercise or life weights slowly, you allow the muscles to stretch normally and allow for natural tension to build. Otherwise, you might injure yourself and may have to see your doctor. Great advice. Thanks for sharing some positive advice.

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hey tarajeyaram! Thanks for the great reply. You are right, if you moderate what you do you shouldn't push out of your own boundaries to quick - doing so we avoid all those nasty injuries and ailments!

CupClothing profile image

CupClothing 4 years ago from arlington

fantastic hub sottway!

Injured lamb profile image

Injured lamb 4 years ago

Thanks for the great sharing Steve, love your simple yet organized style of presenting, and well, the kid photo as well, agree much with what you have written. Thanks again for the well done job...

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hey Injured lamb.

I'm glad you enjoyed the hub. (and the kid photo)

I will come check some of your Hubs out but thanks for stopping by for a read though!

Jfrint profile image

Jfrint 4 years ago

A brilliant article - very informative and well written.

I look forward to reading your next hub Sottway!

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hello again Jfrint.

Thanks for stopping by and reading!

I'll have another hub up soon don't you worry :)

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hey Rainy28.

I'm glad you liked this Hub and thanks for following & commenting!


issty profile image

issty 4 years ago from Mojlish

Thanks for good hub....

i think, Lose weight in a healthy way means no more than half a kilo a week to lose. Lose weight too fast is not good for health, including heart is a heavy burden. In addition, usually fall quickly by following a crash diet and it can not sustain life, with the result that the weight quickly fly again.

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hi there issty

You're very welcome for the hub!

I couldn't agree more with what you said!

Weight loss is a very slow progress but usually people make the quick decision to lose weight and thus expect to lose weight quickly... As a consequence under their own expectations they give up with a lack of progress because of the wrong approach they take! Anyway,

Thanks for the comment!

midnightbliss profile image

midnightbliss 4 years ago from Hermosa Beach

little but consistent changes we make in our diets can make a big difference through time. just be patient and be consistent with your efforts and it will be paid off.

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hello midnightbliss!

Consistency and slow progression is key for losing weight the healthy way.

I appreciate your comment.

Xpressions profile image

Xpressions 4 years ago

tremendous job with this hub scottway i am motivated!

Sottway profile image

Sottway 4 years ago from Worldwide Author

Hey Xpressions.

I'm glad you liked the Hub!

Thanks for the comment!

easter promise 4 years ago

Found a site that could help also:

It helpt me a lot.

Sottway profile image

Sottway 4 years ago from Worldwide Author

Thanks for the recommendation but it's in Dutch?

xnxx 3 years ago

I also found a website that can help you

It's only for the Dutch though


zvtcddgdnq 3 years ago

Thank you for making the honest effort to discuss this. I feel very sturdy about it and would like to learn more. If it’s OK, as you achieve extra in depth knowledge, could you mind adding more articles very similar to this one with additional info? It might be extraordinarily helpful and useful for me and my friends.

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