ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Weight Loss and Weight Management Tips

Updated on May 1, 2016

Achieving healthy weight loss or maintaining body weight management can be quite challenging. We all know the routine, that we need to watch what we eat and increase our activity levels. These are the obvious when it comes to weight management tips. However, finding specific steps that are fitting to us can often leave us frustrated or overwhelmed. No matter what diet you decide to go with, maintaining a healthy eating routine is the center of any body weight management routine. Here are some simplified suggestions that can help when it comes to understanding how our food intake can make a difference in our efforts to manage weight.

Eat without distractions

To help manage weight, remove as many distractions as you can while eating. Distractions such as watching television, working on the computer, reading, or other multi-tasking activities reduces your awareness of being more in tune with your bodies’ signals that you’ve had enough to eat.  When we are distracted from being able to be in tune with our bodies’ signals, we could end up consuming 2-3 times more food than we actually need.

Don’t rush when you eat. It takes 20 minutes for your stomach to send the message that you’ve had enough to eat to get to your brain; eating to quickly can have us going back for more servings than we need.  Enjoy each bite of food; notice every flavor and texture of your food. Also take note of the ingredients within the dish that you consume in order to be more aware of the amount of calories, nutrition, and fat contained in what you eat.

Notice if you eat differently based upon the time you eat, where you eat, who you are around, your emotions, etc. Notice when your body is no longer fully enjoying the bites you take, yet you may still consume more anyway. Being aware of this information can help you to see specific patterns in your eating habits in order to understand what areas you need to pay more attention to for healthy weight loss.

Don't skip meals

Many people believe that by skipping breakfast or any other meal, that they are cutting calories in order to help them lose or manage weight. The fact is, is that when we skip meals our bodies go into deprivation mode and immediately turn any food we do consume into a fat storage to utilize later. Our body may not use all of that storage, but it is there for use when food is not so abundant. Also, when we skip meals, we tend to consume more calories later by getting larger servings at meal time or through consuming high calorie snacks.

To maintain healthy weight loss, it is actually healthier to consume 4-5 small meals a day than to consume a couple of larger meals per day. Be sure not to wait more than 5 hours in between eating and allow yourself to become too hungry. Eating smaller portions of food several times a day raises the bodies’ metabolic level and also reduces becoming overly hungry, which is when we tend to overeat and consume higher amounts of calories. Our daily meal times should consist of eating breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner, and maybe even a light evening snack. Be sure to watch the serving/ portion sizes that you consume.

Increase fiber, reduce fats & processed foods

The best weight management tips we often here are to increase our servings of fruits and vegetables. Consume 4-5 cups of fresh fruits & vegetables, and 1 ½ cups of whole grains/beans each day. These items all contain fiber that help to fill you up while taking in lower amounts of fats and calories.

For weight loss management, keep your total fat intake under 30%. The fats you do consume should be mostly from monounsaturated fats, such as olive, canola, peanut and avocado oils; polyunsaturated fats that come from safflower, corn & soybean oils; and no more than 10% of your fat intake should come from animal fats or tropical oils.

Greatly reduce your intake of processed foods. Processed foods are canned or boxed foods that have been striped of many nutrients and then replaced with many additives and chemicals. Many of these additives and chemicals contribute to weight gain and are unhealthy to consume on a regular basis.

Use a calorie counter

To help with your body weight management, get a calorie/activity tracker that helps you to determine your eating habits, activity levels, and where you need improvements. offers a free “MyPyramid Tracker” and other interactive tools to help with tracking your food and activity levels. Other free calorie and nutrition trackers include: and, just to mention a few.

Stay well hydrated

Drink 64-80 ounces of water per day to help with body weight management. Not being well hydrated can slow down your metabolic rate and lead to unnecessary eating, as feeling thirsty can often be confused as feeling hungry; leading us to eat when really, we just need to drink water.

Enjoy your favorite foods... in moderation!

This is my favorite of all weight management tips… allow yourself to consume the foods that you enjoy in moderation. Enjoying proper portions of these foods occasionally can help to prevent you from feeling deprived of them, which can serve to help you to stay on track with the greater portion of your healthy eating changes. Feeling too restricted from these foods all together can lead to over indulging later, which leads to feelings of remorse and set backs in your body weight management goals.

Burn those calories

Burn 250 calories a day with activities such as:
-Take a brisk 40 minute walk or hike
-Jog for 20 minutes
-Biking, aerobics or swimming for 30 minutes
-60 minutes of house cleaning
-45 minutes of light gardening/yard work
-30 minutes of weight lifting/ vigorous sports


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)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)