How to keep fit, be healthy and lose weight safely.

Is it easy to keep fit, be healthy and lose weight safely at the same time? The answer is a positive yes depending on how you go about it. It is not a rumor to say that one’s type of diet surely influences one’s health. Put it this way “If you . . . do not smoke or drink excessively, your choice of diet can influence your long-term health prospects more than any other action you might take.”—Dr. C. Everett Koop, former U.S. surgeon general. Therefore, what we eat and the habits we indulge in help shape our body and also affect our health.

One of the greatest undoing of many obese individuals lies in food and alcoholic beverages highly rich in cholesterol and saturated fat.

Cholesterol is a waxy substance found in the cell. Lipoproteins carry the blood cholesterol to the body for proper utilization. This is often done by low-density lipoproteins (LDL) and high-density lipoproteins (HDL) respectively. Since the body uses just the amount of cholesterol it needs, what happens to the excess?

When there are excessive low-density lipoproteins in the blood the artery walls may become cramped. This may result in what is called atherosclerosis. As a result, the arteries become narrow and thus restrict access to oxygen-carrying blood into the arteries, resulting in the blockade of the coronary artery.

Therefore, it is recommended that a diet low in cholesterol and saturated fat is appropriate for good health. More so, a diet low in saturated fat and cholesterol helps in reducing the risk of cancer, heart attack, kidney failure and stroke.

What about exercise, diet and water?

The fight against obesity and diseases has ranged for years unending. From Europe to America, Asia, Australia and Africa, and other parts of the world, stories and tales abound of how many have tried to lose weight, fight diseases and keep fit without success. There many cries have remained unanswered as they toil night and day in search of a solution.

A key factor in the fight against loss of weight lies in these factors.

· Regular exercise and diet

· Habits

· Water

All these factors and more have integral roles to play. Most health experts recommend 20 or 30 minutes of exercise three times a week for a healthy life. Swimming, jumping, running, cycling goes a long way in keeping our body fit. It helps us retain physical strength, endurance, appearance and body posture. It improves our mental and emotional well-being as well as slow aging. Again, it gives us the ability to actively participate in numerous activities even as one ages. Such exercises go a long way in helping our body fight diseases, improve coordination and enhance flexibility. What more? It guarantees us a healthy life free from many diseases, and sicknesses. Our body will be fit, healthy and balanced. We will have peace of mind and a life to live. Regular exercise is the key to success. Regular indicates that it must be habitual not sporadic, irregular or random. It must be routine, customary and consistent.

Good health depends solely on what we eat. Food deficient in fiber and high in cholesterol and saturated fat cannot help us. Instead, it conditions our body in the wrong way. To achieve good health our food must be rich in fiber and fruits. It is a known fact that living on food deficient in fiber contributes to early death. “Men with a low intake of dietary fiber had a three times higher risk of death from all causes than men with a high intake,” says a report in Lancet.

The intake of food rich in fiber helps in the absorption of water as it moves through our digestive system and helps it pass through the digestive track with ease. Our health can be improved when we take food rich in vitamins. Eating of fruits, vegetables, cereals and absolutely drinking clean water will also boost our immune system and help us be healthy. So the secret weapons for fighting obesity are

· Regular exercise

· Diet

· Water

Also, regular exercise, diet and water help improve our health and minimizes the way diseases and sickness attack us. It boosts our immunity against diseases and obesity.

Knowing the causes of our problem gives us an added advantage to fight it. It takes time, determination, energy and a whole lot of physical strength to overcome our setbacks. Many have gone this road before and actually succeeded. So, ‘never say never’ rather be determined and resolute for victory is yours for the taking.

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Comments 31 comments

Cat Leung 7 years ago

I viewed the below website to start my loss weight.


I was to lose weight, 16 pounds left to cut. At the first week, I already can see the effect. It is worth to try for those who need to loss weight.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Thats awesome

DeBorrah K. Ogans profile image

DeBorrah K. Ogans 5 years ago

ubanichijioke, Intersting hub! Great information and healthy suggestions for maintaining a healthy weight & or weight loss.

Thank You for sharing, Peace & Blessings!

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Thanks to you too. God willing more will come. Thank you for your encouragement.


Phil Plasma profile image

Phil Plasma 5 years ago from Montreal, Quebec

Indeed, diet and exercise are keys to losing weight or maintaining weight. I'd put water under a different category as necessary for the operability of the human body. Good hub.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

That's true phil. Your notion stands correct and in line. Well, i also know that water is to the body what fuel is to the engine. To get a good shape and be in that great body, exercise, diet & so many other tips must be religiously observed. Thanks for your comment. God speed!

vocalcoach profile image

vocalcoach 5 years ago from Nashville Tn.

Thank you for this good hub. Most of us need to be reminded regularly for motivation. This is definitely motivating. Rated UP.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Thanks for wonderful and inspirational message. Right now, my heart is filled with so much joy. God bless you coach.

4tune profile image

4tune 5 years ago from Michigan

I was on a great routine until menopause hit hard for a few months, think it was that anyhow.. Finally getting energy back again Thank God was so frustrating to be getting along so well the BAM!

Back on track with things, at least I did not pack back on the pounds during that bad time..Really I had learned to NOT eat just because I am not happy that is the BIGGEST for many women to control the "Emotional" eating.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Dear 4tune, i just know that you will get along well. The emotional eating, i hope you cope well. As you get back to your exercise & diet routine things must change fast. Godspeed. Thanks so much for your comment

TINA V profile image

TINA V 5 years ago

You've shared interesting tips in your hub. Indeed, this can motivate your readers to get into a healthy shape and even state of mind. Have a great week!

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Thanks Tina, your kind words and observation reflects nothing but excellent thinking. Indeed, a healthy life is a reflection of a good lifestyle built on good diet and exercise etc. At the long run, it ensures long life.

Thanks so much

GNelson profile image

GNelson 5 years ago from Florida

Very good advice!

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Gnelson, am so thrilled by your kind comment. So grateful you could spare your time to read this hub. Thanks for your time. God bless you

xxtonybxx profile image

xxtonybxx 5 years ago from wales

Good hub, you're an excellent writer :).

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ubanichijioke 5 years ago from Lagos Author

Thanks xxtonybxx, your inspiring comment is appealing. Hope to hear from you. Wish you peace. Be blessED this sunDAY

makusr profile image

makusr 5 years ago from India

I am at least 15kgs overweight. I promise to lose that. Thanks!

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

Dear Makusr, i hope and pray you succeed in your endeavor. Success is yours.

CARIBQUEEN profile image

CARIBQUEEN 5 years ago

Good hub, your topic is in my area - diet and exercise.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

May you always be blessed. I am happy to be identified with you Caribqueen. Hoping to learn more from you. Bless you

Binaya.Ghimire 5 years ago

Very useful article. I will obviously follow these tips because I'm also battling against over weight.

mtalbot2987 profile image

mtalbot2987 5 years ago from Lampang, Thailand

Good informative hub. Nice to see you write about the dangers of saturated fat. So many people think it's just about the fat content in food without realising that it's ok to have a bit of fat in their diet. The saturates are really what they should look out for.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author





i appreciate your wonderful comments. I tell you Binaya, you will win that battle with ease if you follow the points as made in this piece. Best of luck

Martin, you made a good observation. Your input is well appreciated. Bless you frank.

Brinafr3sh profile image

Brinafr3sh 5 years ago from West Coast, United States

Helpful information. I noticed you mentioned water a few times for weight loss. Water helps more than we know, I know water helps get rid of toxins in the body. Thanks

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

You re right in your submission. Water play significant role in the elimination of toxins & waste in our body. Following the tips above will also be of great help. I pray you re benefitted. Bless you

wellspoken profile image

wellspoken 5 years ago from Missouri

This was awesome. I recently changed my diet and have been trying to exercise five time as week. Not only do I want to be fit but healthy and disease free.Thanks for the information it has motivated me to keep fighting and to be consistant because I want to be around and well for a long time

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

I wish you all the luck in the whole wide world. Be strong you will get to the top. Best of wishes

Debby Bruck profile image

Debby Bruck 5 years ago

Ubanichijioke ~ These are the basics and foundation for good health. You've nailed them. Making it a lifetime commitment is the challenge for everyone.

ubanichijioke profile image

ubanichijioke 5 years ago from Lagos Author

My sweet, loving and caring Debby, thanks for the kind comment. I am happy when positive thoughts come my way. Be forever blessed

bwhite062007 profile image

bwhite062007 4 years ago from East Coast

Great advice and information! And you are 100% right when you said it takes determination and physical strength to succeed. I know all too well how that feels. I fell off track after having my two kids, but I'm back on track and I have never felt better. Voted up!

ubanichijioke profile image

ubanichijioke 4 years ago from Lagos Author

thanks bwhite062007 for that wonderful and great comment. i wish you all the best as you find your way to better things. Success will be yours!

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