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Weight Management Tips; Fitness & Health is a Process

Updated on November 8, 2016

Elements of Physical Fitness

A Lifestyle Change is needed

Whether their actions show it or not, everyone pretty much knows that eating and being healthy assists in leading a longer (hopefully prosperous) life. Fitness is not a fad, it's a lifestyle, but it may not be the lifestyle for everyone. You do not have to live at the gym all week long and train like a monster possessed in order to lose weight. It's not everybody's goal to look like Phil Heath (current Mr. Olympia) or a fitness model competitor. Whether your are a fitness fanatic, a gym rat trying to lose a couple of those extra pounds and have difficulty shedding the weight, or you simply just want to be healthier, here are some easy, simple things you can do to clean up your diet/eating habits and drop those unwanted, unnecessary pounds.

How to read the Nutritional Label

Read all of Labels

First off, you should always know exactly what you are putting into your body. You should always know the ingredients and content of the food that you are eating/buying. Consuming fresh whole goods is always healthier than eating canned or foods that are packaged/processed. Products such as produce, meat, diary, and whole grain bread sections are usually always found on the outside aisles of the neighborhood supermarket/Wal-mart. Stay away from the interior aisles where the canned goods, processed and packaged foods are. If your budget, lifestyle, or for whatever reason it's necessary for you to buy/consume canned goods, make sure you look at the contents/ingredients and stay away from the ones that are high in sodium, unhealthy fats or artificial ingredients.

The Science behind losing Weight

Stay at Home and Eat more often

Eat at Home

One of the biggest influences to people gaining unnecessary weight is eating out at Apple bee's, Chili's or some other fast food restaurant more frequently than not. Although it may be a lot of fun, very delicious and you enjoy drinking and spending the time with family and friends, however you have absolutely no idea how the food was prepared nor do you know the ingredients that went into the preparation of it. Cooking more meals and eating at home will not only save you more money, but you will always know exactly what is going into your food (I'm assuming your the one that's doing the cooking), and is also some good, quality family time with your loved ones.

You know How the Food is Prepared at Home

Plan your Meals out Weekly

Plan your Meals Weekly

Planning and intention is essential. When you walk into work every morning, you already know what you need to get done and by what time you need to have done. That should be your same mindset when it comes to working out in the gym and planning your meals. When you walk into the gym, you already know what body part you are going to train, the exercises your going to perform and for how many reps, sets and the length of time your going to train. You should know exactly what your going to eat everyday before you eat it. This allows you to consider how and what foods to prepare and keep tabs on your caloric intake.

Healthy Fruit and Vegetables

Always stick to your Shopping List

I'm guilty of this personally as well, I'm always forgetting to write down exactly what I went to the super market to get or not sticking to the list altogether even if i do have one. You have to learn not to be an impulse buyer. Make a list of the proteins, produce and any other health amenities you want and buy them all at once, so you stay within your meal plan and over spending really isn't an issue. You may even want to buy the things you eat most in bulk from a wholesale store like Sam's or Costco. Avoid cheese and milk if it's at all possible, they contain a lot of fats that you do not need. If diary is a necessity for you, go with the non fat varieties. Get rid of all the white products (white rice, flour, pasta, etc). White products have a high glycemic index, which means it will increase the body's insulin levels, resulting in the body storing fat faster. Go brown whenever possible.

Most Sodium comes from Processed Foods

Cut out your Soduim & Sugars

Sugar is one of the main precursors of fat. The more sugar that's in your body, the more fat the body is going to retain. It would be a good idea to cut your sugar altogether if possible. Especially white sugar, it's highly processed. Sugar is in a lot of things naturally, like fruit. It comes in a variety of different forms (cane, fructose, glucose, lactose, etc), so like I stated previously, it's imperative to know the ingredients of what you eat. If you have a sweet tooth and can not do with out sugar, natural cane or any sugars not bleached are a good way to go. Sodium can cause major health issues if it's consumed excessively. It increases water retention in the body, bloating you and research has shown it also causes hypertension. Try using sea salts. Most canned goods are heavy with sodium.

Eat more Frequently and Smaller Meals

You will get the same amount of calories eating 5 or 6 small meals a day as you would eating 3 large meals a day. Smaller meals will keep your metabolism at it's peak and not create fatigue from being full or overeating.Your body can not store protein and can only use so many grams of it, carbohydrates, and fats at a particular time. Excessive amounts at one time can raise the insulin in your body and increase fat storage no matter how healthy your eating. Instead of eating pretzels or other types of snacks, eat some carrots, broccoli or other cold vegetables.

Following these easy tips can help you lose some unwanted weight and get you fitting into your summer cloths again. Of course a good, consistent exercise routine will help you acquire your goals a lot quicker, but the choice of how you want to look and how long it takes you to look that way, will always be completely up to you.


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    • Michele Travis profile image

      Michele Travis 

      7 years ago from U.S.A. Ohio

      Thank you, I am doing much better.

    • Alphadogg16 profile imageAUTHOR

      Kevin W 

      7 years ago from Texas

      @CrisSp - that Applebees will get you every

      @Michele Travis - thank you for the read,....I hope your doing better know

    • Michele Travis profile image

      Michele Travis 

      7 years ago from U.S.A. Ohio

      Awesome! I had brain surgery for epilepsy and went down to 85 pounds. It took a long time to heal. Thank you so much for writing this hub. Protein is so important to heal your body.

      Wish I could vote up more then once.

    • CrisSp profile image


      7 years ago from Sky Is The Limit Adventure

      Funny how you have to mention "Apple bee's" here of all restaurants. Lol! On a more serious notes, you have valid points here specially the idea of eating at home instead. I do agree on that, much as it is enjoyable to eat outside, once in a while is not bad. I prefer eating at home now a days not only to save money but most importantly, I know what's in my food and it's clean for sure. Of course, moderation is the key as well.

      Great read, useful and informative. Thanks.

    • Alphadogg16 profile imageAUTHOR

      Kevin W 

      7 years ago from Texas

      Thank you all for reading.

    • Gypsy48 profile image


      7 years ago

      I agree with the others, great advice. Eating well and exercising is a lifestyle that some find difficult to follow, but the results are worth it.

    • Victoria Lynn profile image

      Victoria Lynn 

      7 years ago from Arkansas, USA

      Good advice. While I just can't give up milk and cheese (I do choose 1% milk), I am working on changing over to wheat flour, pasta, and rice instead of any white. It's hard to make a lot of changes at once, but I'm working on it. I don't eat as healthy as I could, but I do work out. Still, being over 40 and female, any amount of weight loss doesn't come easy. :-( Voted up the hub! Very useful!

    • Man of Strength profile image

      Man of Strength 

      7 years ago from Orlando, Fl

      Good hub. It really isn't that hard to slim down. The key is consistency. Most people give up on so called diets after a week or two.

    • profile image


      7 years ago

      Great tips and suggestions. voted up useful. thanks for sharing

    • janetwrites profile image

      Janet Giessl 

      7 years ago from Georgia country

      Thank you for your useful tips.

    • catmalone profile image


      7 years ago

      Very useful hub! I have been working on my diet. I've been trying to focus on the quality of foods that I consume because I notice the difference in the way I feel. Eating smaller meals help balance my appetite out throughtout the day in which I don't get that urge to overeat. Thanks for sharing good information!

    • prospectboy profile image

      Bradrick H. 

      7 years ago from Texas

      Great advice and tips sir. I'll admit that I really don't eat as healthy as I should, and I combat that with jogging and doing various workouts at home. I know that I need to give up some of the foods that I eat, or at least cut back on them a bit. Reading this helps gives me a little more motivation to do so. Voted up, and rated useful.

    • carol7777 profile image

      carol stanley 

      7 years ago from Arizona

      Certainly all good advice..we just have to do it.


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