ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Weight Control

Updated on September 23, 2013
Less weight means more energy!
Less weight means more energy!

Health by Weight Control

Weight Loss is a losing proposition for many Americans. Rising obesity rates create dangerous health conditions and have people searching for diets and diet products that not only work but offer lasting results. The ugly truth is, the majority of aging baby boomers are losing the battle of the bulge. Why is that? The components of the standard American diet hold the answers to that burning question. The standard American diet (notice the acronym is SAD) contains just the right mix of ingredients for disease promotion: animal fats, saturated fats, trans fats, hydrogenated fats, high fructose corn syrup, chemical preservatives, food colorings and sodium nitrate. This is by no means the entire grocery list of the hundreds of unhealthy ingredients Americans consume on a daily basis. These are ingredients that build up to toxic levels over time as our bodies store them.

The best recipe for health and weight loss includes a do-able exercise plan paired with food high in proteins, complex carbs and fiber. America needs a carefully researched and permanent eating plan and to get serious about achieving lasting health and weight loss. With approximately two thirds of Americans currently overweight, and over 30% at the obese level, it is also our high tech lifestyles that are partially to blame. We have become less active as we have become more tech savvy because so many of our work and leisure activities are mind intensive instead of physically intensive. How can this alarming and dangerous trend be reversed?

Experimenting with different diets can be a dangerous pastime as people, in their attempts to reach their ideal weight goals, are lured into purchasing products that are unproven, untested or unreliable. Doctors warn of the lurking health risks for the obese patient- a long list of scary ones: diabetes, bilary calculosis, infertility, atherosclerosis, cancer, hypertension not to mention depression and anxiety as overweight people face varying levels of discrimination and ridicule.

Weight loss tips that work can be easily incorporated into your daily routine. There are so many diets advertised that it gets a bit confusing, especially when reviewing the (sometimes outrageous) claims they make. The best diet plans are the ones that recommend increasing your consumption of natural, whole foods over the long haul coupled with achievable levels of exercise. Weight loss that lasts is not a quick fix. It takes awareness, planning, willpower, and determination to conquer that bathroom scale. Choosing the right plan should be based on your personal tastes and preferences, mainly because you are a unique individual with individual needs and tastes, and your diet should be individualized as well.

If you have looked at some different weight loss plans and just can’t see yourself having the self-discipline to “stick to it”, keep looking at different plans to find the best fit for you. Take a look at your daily food choices and at your lifestyle. How much time do you have to make the proper meals that maximize nutrition and minimize the bad stuff? Maybe you just need to take a look at your daily food choices and consider a few simple modifications.

1. Toss your white sugar. Use Stevia in your morning coffee or tea. Stevia is a natural, plant-based sweetener that offers zero calories and sweetens without chemicals. If you are hooked on sugar and you find you backslide at first, don't beat yourself up over it. If your weakness is sweet snacks, carry an apple with you to eat when that sugar craving hits. The complex carbs and natural sugars will help reduce your hunger pangs and strengthen your resolve.

2. Avoid fast food restaurants. Fast food is high in calories, fat, and sodium but low in nutrition. Bring a salad to work for lunch or pack a tuna, chicken or turkey sandwich, a piece of fruit and some sweet baby carrots or celery sticks. I like broccoli florets dipped in ranch.

3. Not a gym person? Take 10 minutes of your lunch break and walk. Make walks a part of your evening routine with your family or your dog. Or your family AND your dog.

4. Walk when you shop. Park further out in the parking lot and make the walk into the store more like a hike.

5. Drink more water. Staying hydrated will actually help decrease urges to snack, and water helps flush out excess fat. Don't like water? Use a flavoring mix like Crystal Light to add flavor. Fruit Punch is my favorite.

6. Do your workouts in the evenings. Then when you go to bed, your metabolism is higher while you sleep, helping you lose weight faster.

7. Cursed with a sweet tooth? Carry a baggie full of cherries, grapes or fresh pineapple with you and have it handy when that sugar craving hits. Your blood sugar won't take such a hard hit with these natural sugars.

8. Avoid elevators and escalators. Use the stairs whenever possible.

9. The 4 hour rule: supper should be the lightest meal of the day, eaten at least 4 hours before bedtime so you never go to bed on a full stomach.

10. Eat a rainbow. Vegetables and fruit are important contributors of low fat content, high nutritional value and fiber- giving you increased energy and metabolism-boosting weight loss power.

These 10 things will make a difference to your efforts at dropping those unwanted pounds. Just a 10% drop in weight decreases your risk for obesity-related disease. If you feel you need a more structured diet plan, it might help to talk to your doctor and see what he/she recommends. The main thing to realize is that no matter what diet plan you decide on, make sure it provides a solid nutritional base and an achievable exercise plan. That way you will be more likely to stick with it and make it work for you.

To be quite honest, there are plenty of quality diet and fitness products out there. The Amazon links below are targeted toward this specific problem, but in the spirit of honesty if you click and buy through my link I will make a small commission. I like to be up front about the commercial aspect of my Hubs, but I only promote quality sites offering great products. I hope they make a difference in your quality of life.

How Much Should I Weigh?

This is a question people ask over and over, and in order to be able to set a goal it's important to know what to shoot for. The BMI widget below will tell you what your optimal weight target should be based on your height and sex. If you're more than 50 pounds overweight, set a smaller weight loss goal goal for each week until you reach your target weight. A pound or two every week looks do-able, whereas 50 pounds in a week may not. Looking at a large weight loss number puts success farther down the road, and you could stall your progress by overwhelming your psyche. There is an easy formula used by doctors, dieticians and fitness professionals to determine your optimal weight for health and fitness.

In order to determine your healthiest body weight, you should know your BMI, or Body Mass Index. This is a number based on your height, bone structure and age that is scientifically proven to be your healthiest target weight. A healthy Body Mass Index for adults is anywhere within the range 18.5 to 26.5. Use this handy calculator to find out where you fall:

BMI For Adults Widget

BMI For Adults.
Flash Player 9 is required.


    0 of 8192 characters used
    Post Comment

    • Corin profile image


      8 years ago

      Useful information. The best way to lose weight is to do some little lifestyle changes and it's an easier plan to follow (you don't even think that you're on a diet...)

    • Tricandy profile image


      8 years ago

      Good information, if only people would do this instead of looking for the easy way out.

    • tmgonzalez profile image


      8 years ago from Northern CA

      Great suggestions! Thanks for the info. Voting you up.


    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)