ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Simple Ways To Stay Healthy With A Balanced Diet & Regular Exercise

Updated on January 28, 2015

Cut Out The Junk In Your Diet

Choose healthier food options
Choose healthier food options | Source

It's Time To Be Accountable For Your Own Life & Diet

Let's get straight to it. We all want to be fit and healthy, but most of us can't be bothered or don't feel as though we have the time.

The fact is that spending just 30minutes a day exercising and watching what we eat can make all the difference to living a longer, happier and healthier life.

I used to be a healthy 58kgs prior to getting married, and since getting comfortable in the relationship, going out every weekend, not exercising, etc I saw myself put on 12.5kg over the period of 1.5 years. I know most people will look at the figures and think that it's too small and perhaps that this article is not worth reading, but I am not going to write bogus numbers just for the fun of it.

My story is real and I am writing this to motivate all of you out there who have tried numerous fad diets, are exercising without seeing any read results, or those just keen to get fat. As someone who now weighs 70.5kg and being only 161cm tall puts me at 27.2 on the BMI Scale. Now anything over 25 is considered overweight - which I know I am. Use this calculator from Monash University to calculate your BMI: BMI Calculator

Take the time to change your life. A few simple tips can go a long way in developing a healthy routine to maximise your life and happiness.

Get A Health Check

Visit your GP and get a health check to check your current blood pressure, cholesterol and risk of cardiovascular and heart diseases. This is vital for those who have not exercised in a while or know that they have high blood pressure so that the doctor can make appropriate recommendations for your exercise routine. The goal is to ensure you do the right exercises that your body can take without you having any serious injuries. Checking if your allergic to any foods can also assist in developing a happier and healthier body.

Keep A Health & Fitness Diary

Writing down your goals and achievements on a daily basis can help you keep track of your health and fitness including your weight loss to date, the amount of time you've exercised and the number of reps you've done in each fitness session. In each of the future dates, write your weight loss or muscle mass that you want to have achieved by that date.

For each day of the week, write down a schedule of exercises you plan to do two weeks in advance. That will help you stay motivated so you're not left wondering where to go or what to do when you wake up in the morning. Keep a record of the amount of work outs you've done and ensure you achieve your set goal at the end of the week.

Join A Gym

Health Clubs & Gyms offer a great range of exercise and work out programs
Health Clubs & Gyms offer a great range of exercise and work out programs

Sign Up To A Gym Or Health Club

Join a gym and don't let your membership go to waste. I would recommend 3-4 times a week for those starting out. Focus on cardio and body-weight based exercises.

Start off slow to avoid any injury and if you are extra nervous about not being able to achieve your goal or not finding motivation after the first few weeks, get yourself a personal trainer. Yes, they are expensive, but good personal trainers will get results within 6 weeks. I find doing classes at the gym to be a fun way to get sweaty and feel sore afterwards... Remember the human body is designed to move.

Try out any sport or exercise you think might be fun and give it a go. A few hours per week can make all the difference. Just keep in mind you will only get out what you put in. Take the time and determination to exercise to your full potential.

Healthy Eating

Healthy eating is something we all know we should be doing, but fail to do it nevertheless. Focus on getting at least 5 serves of vegetables per day. This does not necessarily mean 5 different vegetables (although its best if you can), but 5 actual servings. One serving is approx 30-40grams so having 2 carrots a day would give you your 2 servings right there. Focus on having 2 fruits per day as well. Fruits have a lot of sugar so avoid overdoing fruits because they taste better and are more accessible.

Losing Weight Can Be As Easy As 1, 2, 3


Shop Wisely & Be Health Conscious

A good tip is to avoid shopping straight after work if you're feeling hungry. This will prevent you from wanting to buy extra snacks and junk food that you don't need.

Avoid the junk food aisles!!

If you can't buy fresh food, try frozen over canned as canned food tends to be high in sodium (which will elevate your blood pressure). A good tip is to avoid shopping straight after work if you're feeling hungry. This will prevent you from wanting to buy extra snacks and junk food that you don't need.

Limit Your Fast Food Intake

Fast food is the worst thing you could eat. One pack of 3 KFC wings contains 1/4 of your energy requirements. Now if you include one of the burger meals onto of it, along with your breakfast and lunch, I can guarantee that you will be over your recommeneded energy requirements for the day. Some people I know eat 2-3 days worth of food in one seating. Don't do buffets, period. You're guaranted to overeat and feel bad at the end anyway. Save yourself the pain and the calories.

Develop A Health & Fitness Routine

Develop a habit of regularly eating the right food and sticking to a fitness routine. Challenge yourself, stay motivated and keep working on it. Set your goals and change your routine once you've completed your goals. Keep pushing yourself and work hard to achieve all your goals.

Record Your Weight & Progress

Weigh yourself every week and keep a record of any changes. Once you've jumped on the scale, keep a record of the most important factors including current weight, muscle mass, bone density and any other important factors you can consider. Don't forget to write down the date.

Use before and after photos of yourself to help you track your success. Don't be ashamed. Even a small loss of 1kg or a 100grams to begin with is worth celebrating (but not with food!).

Keep At It - Don't Be Lazy

Don't use food as a means to comfort yourself or for celebrating. To achieve results, you need to develop a strong will power and you need to stop using food as the means to an end. Only eat when you are hungry. Quench your thirst first as well before a meal as most of us mistake thirst of hunger will leads to more weight gain.

Determination & Advice

For those wanting to lose weight, get fit and stay motivated in 2012, I strongly encourage you all to use the comments section below and make a promise to yourself that 2012 will be your year to shine! Don't be shy. This is a great way to hold yourself accountable to others especially if you are afraid of telling your family and friends (in case they laugh because this is your tenth try).

Use the comments field to celebrate your successes and also embrace your failures. It is only through trial and error that we humans can only ever learn. None of us are perfect, so embrace your flaws and make a vow to change. A vow to make time to exercise, to not indulge in food that your body doesn't need and best of all to get be that hot, sexy person you have always dreamed to be!


    0 of 8192 characters used
    Post Comment
    • rajan jolly profile image

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Very useful tips, David. Voted up & useful.

    • DeviousOne profile imageAUTHOR


      6 years ago from Sydney, Australia

      Keep at it guys. It's easy to be lazy but stick to it and you'll be amazed at the improvements.

    • profile image


      7 years ago

      I like your advice, nutrition is always key.

    • Express10 profile image

      H C Palting 

      7 years ago from East Coast

      I enjoyed the article and the cartoon. I too am currently becoming more active in an attempt lose weight for the long term & plan to continue my efforts during 2012.

    • Thomas Forbes profile image

      Thomas Forbes 

      7 years ago

      me and my wife will try to loose wight in 2012


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)