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Healthy Living - Lose Weight and become Healthier at the same time

Updated on September 22, 2016

How many times have you been on reducing diets?

Too many... and that must be the problem with most people - too many reducing diets only lead to a constant "up and down" weight changes.

Most of the times we lose weight we are not losing enough fat comparing with the total weight loss. The reason is perhaps because our body uses muscular and hepatic glycogen, as they`re more efficiently used as energy sources (which are more accessible to be used than fat, in most cases), so we tend to lose more lean tissues like muscles and body water. And while this happens the fat rests in our body making us fatter and fatter every time we go through another "so-call-diet" (going for a bigger fat percentage).

There is only one way to achieve long-lasting results:

Never let your weight go up again after losing it.

How can this be done?

The safest and long-lasting solution is to "hear" your body, and change some of your life and food habits... and as soon as you realize what your body really needs, you`ll change for good!

Relearning how to eat can be a long process and requires lots of determination, but in the end it will make you feel like a "new" person which you almost already had forgotten. ;)

No More Need for Fasting!

Photo by lusi at
Photo by lusi at

Health Disclaimer

This hub provides weight loss information and is intended only to assist healthy adult individuals in their personal weight loss attempts.

The information on this hub is not necessarily apropriate for minors, pregnant women or individuals with any type of health condition who need to lose weight.

Such individuals are specifically warned to personally seek professional medical advice prior to initiating any form of weight loss program. You should always look for the advice of a physician before starting any weight loss program but it`s also very important to find what foods really makes you feel good inside your entire body (not just in your mind).

Who is funride aka Ricardo Nunes

Ricardo Nunes finished his Nutrition and Food Science postgraduate degree from ISCS Egas Moniz in the end of 2002.

Since then he has been working with several health clinics helping his patients and clients to achieve their goals and most importantly their well-being.


First you must know that fasting may end up being bad for your health and it will only turn your situation worst. There`re some exceptions, like spiritual healing methods where one may find its inner nutritional needs after experience some short period fastings.
Personally, I would say that it must be an individual decision... it shouldn`t be something you do just because some other one told you to!

To work properly our body needs energies, nutrients, micronutrients, water, fibers and, it needs all of this since the minute we wakeup in the morning.

If we choose our foods right, then it will be easier to make the right combinations for every meal of the day. Good food combinations allow us to eat enough quantities of every nutrient, without having to go on supplements, and lose weight at the same time. This way we may avoid all those cravings later on.

That`s why you must seriously reduce your animal products` intake, seriously. Specially those produced from unhealthy/unhappy animals (Dairy, meat, cheese, wursts, etc.).

It`s not just what we eat, or even the amounts of food we eat that matters, is also the way we eat. So remember it and try to chew properly and without hurry.

You will have a better digestion and your body will be able to warn you when you already ate enough quantities.

This way you`ll avoid overeating as being your natural way!

Our metabolism or the energy we spend everyday defines what we should eat. That is why any physical activity is so important to help us maintain our ideal weight and good health.

Every time we spend more energy with physical activity our body gets used to it and this will make it spend more calories even when we are not exercising.

Very important: The next food plans will probably make you lose weight, but to achieve fat reduction you will also need to change some other life habits, like being more active and make some kind of physical activity regularly.
Remember that you must find activities that make you feel good and happy about it.

Do not believe in wonder miracles, there are no "easiest way".
You must really find the changes needed in your life!


Pay attention to Natalie

First things first

We must all remember that after waking up our body will need proper nutrition, just to function properly during the next few hours of the day (best performance).

That is why breakfast is so important - to fulfill all the body`s needs after fasting all night.

Every time you skip breakfast you are compromising your performance throughout the entire day and even worst, you will probably experience food cravings later on.

Everything we eat at breakfast is going to be consumed during the day, but on the other hand what we eat in the end of the day will most certainly not be completely spent. And everything our body does not consumes ends up stored as fat deposits where we wouldn`t like it.

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Photo by chris27 at www.sxc.huPhoto by jlumbv at www.sxc.huPhoto by tinpalace at www.sxc.huPhoto by chris27 at
Photo by chris27 at
Photo by chris27 at
Photo by jlumbv at
Photo by jlumbv at
Photo by tinpalace at
Photo by tinpalace at
Photo by chris27 at
Photo by chris27 at

What we may need for breakfast?

First of all breakfast should have some source of energy provided by starches (complex carbohydrates like corn, potatoes, wheat, rice, etc.). The best starchy foods most frequently used for breakfast are cereals, tortillas or bread.

The first meal of the day should also have lots of vitamins, minerals and fibers, all of them which we can be found on most fruits (and other vegs). The energy provided by fruits is also going to help our brain, and the entire body, to function more efficiently.

Remember this meal is the most important one of the day, and you do not want to skip it, do you?! Don`t skip yourself from the beginning... your body really needs your presence as soon as you wakeup and start your activities.

Breakfast examples:

  • High-fiber cereals (avoid those with chocolate or added fruits) with orange juice plus chopped fruits like kiwi, strawberries, mango, pineapple (or others), mixing everything in a bowl.
  • Natural fruit juice plus enough brown bread with some fruit jam (of-course you can also use low-fat cheese or lean ham sometimes but, as you may already know, this won`t really help you).

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Photo by nazreth at www.sxc.huPhoto by LotusHead at
Photo by nazreth at
Photo by nazreth at
Photo by LotusHead at
Photo by LotusHead at

Snacks - smaller meals

A good way to lose weight without starving is to try and make enough smaller meals avoiding long periods along the day without eating.

Avoid more than 3 hours between meals!

This allows our body to get to the next meal more balanced and without the need to eat too much.

It`s also a great way to improve our metabolism and allows our body to burn more calories.

Small meal examples:

  • All grain cookies;
  • Some fruit or fruit juice;
  • Some cereals or toasted bread.

Is recommended to make at least one small meal between breakfast and lunch. This way we will not experience hungry before lunch which will help us when choosing the best foods, and adjusting the right quantities to our needs at that time.

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Photo by ilco at www.sxc.huPhoto by pelpal at www.sxc.huPhoto by straymuse at
Photo by ilco at
Photo by ilco at
Photo by pelpal at
Photo by pelpal at
Photo by straymuse at
Photo by straymuse at

Lunch - don`t wait for supper!

Because of today`s busy life, it is usual for people to skip lunch, and try to compensate that by eating more at dinner time. Which is bad for you because after lunch we`re still spending enough energy, something that won`t happen after dinner in most cases (except if you save your energies for later activities, like dancing or else).

Every time we miss lunch we`ll experience several symptoms during the afternoon: headaches, food urges and, much more hungry before the next meal.

Lunch examples:

  • Potatoes (preferably sweet potatoes), soybean, brown rice or any other kind of starchy food, serve with legumes and salad or vegetables.
  • Small amounts (or none, if you see fit) of fish or white meat (chicken, turkey, rabbit, etc.) with legumes and salad or steamed vegetables.

Important note:
Never fry your food! It may also fry other parts of you, like your mood or even your brain...
And always remember to keep fatty sauces out of your dish. Use instead some herbs or natural lemon juice, food will taste much better after you try!

Click thumbnail to view full-size
Photo by robertz65 at www.sxc.huPhoto by chris27 at
Photo by robertz65 at
Photo by robertz65 at
Photo by chris27 at
Photo by chris27 at

Once again the importance of snacks

This time, I would say two small meals between lunch and dinner might be a good choice.

Choosing the right foods for this small meals can be very important, as they will keep your body stable and satisfied, until the last meal of the day arrives.

More small meal examples:

  • Three all grain crackers or a piece of bread
  • One apple or any other fruit available to you

Note: you can always choose to diversify the foods you get.


First snack - Some fruit with one or two cookies (low sugar and low fat biscuits are preferable);

Second snack - An apple, or two all grain crackers.

Photo by salsachica at
Photo by salsachica at
Photo by dynamix at
Photo by dynamix at

Last meal of the day

Dinner tends to be the last meal of the day, and also the lighter one.

We must remember that in the end of the day our metabolism decreases very much, which make almost impossible for us to burn large quantities of calories after dinner time.

As I stated before: everything our body doesn`t consume, it ends up stored as fat deposits inside your body.

Dinner examples:

  • Vegetable soup, made with a good variety of vegetables and legumes.
  • Light salad or vegetables with some fruit or edible nuts.


You can find other alternative meal plans at Nutrition by Natalie.

Natalie Butler is the beautiful lady from the two videos below and she has completed her graduate dietetic internship through Marywood University and graduated from Stephen F. Austin State University with a bachelor of science in Food, Nutrition and Dietetics.


What to Eat - Follow the Food Pyramid

And Always Remember:

Your Body is Your Best Doctor... use it wisely!

Don`t forget to exercise... but remember to choose what fits you!

7 Minutes of Magic: The Ultimate Energy Workout
7 Minutes of Magic: The Ultimate Energy Workout

In 7 Minutes of Magic, Lee Holden shows readers how they can feel better than ever-with more energy and less stress every day-in only seven minutes.

Photo by vancanjay @
Photo by vancanjay @

As Important:

  • Avoid skipping meals, and try to make enough meals every day
    (don`t forget that there are still some who struggle to get their first one every day);

  • Avoid eating precooked meals or fast foods
    (you probably already knew this one too);

  • Eat slowly and chew the food properly
    (that`s why fast food is also called junk food... it never reach it`s true destiny);

  • Do not try to fast or eat excessively small amounts of food
    (unless that`s your own choice to do it, be careful thou... there`re experiences one shouldn`t have to go through);

  • Try not to overeat.;

  • Never stay longer than 3 hours without eating
    (if you already know that it`s going to happen, remember to organize your meals in advance);

  • Avoid drinking during meals.


If you have any doubt or you still need some advise, please refer to it on the comment box below. Thank you!


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    • JamaGenee profile image

      Joanna McKenna 

      7 years ago from Central Oklahoma

      Much good advice here, Richard! In the US, the mantra for food and everything else is "more is better", then we wonder why we've become the most obese nation on the planet! My ideal weight would be 20 pounds lighter but I'm not an exerciser so I maintain, for me, a comfortable weight simply by being aware when I've consumed more calories than I should on one day and adjusting for the excess by eating less the next day. I also eat several small meals, glorified snacks really, throughout the day. I find that thirst will often masquerade as hunger, so when I feel "hungry" an hour or so after eating, drinking a glass of water makes the "hunger" go away.

    • funride profile imageAUTHOR

      Ricardo Nunes 

      8 years ago from Portugal

      Hey Ashley, thanks for commenting. I´m glad you found this interesting and hope it can help you in the future :)

    • ashleyyoung profile image


      8 years ago from United States

      Very informative hub. I echo your advise of being aware of and changing our eating habits and lifestyle is critical for weight loss regimen to be effective. Too much computer and less exercise is taking its toll on my weight gain so I'll definitely keep those in mind. Thanks Funride!

      Rated up and useful.:)

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Hi Peter, how are you? Long time no see...

      You know, my work as nutritionist made me more aware of the real problems everybody go through with food and food habits nowadays.

      It´s never too late to change! At least if it´s for the better ;)

    • pjdscott profile image


      9 years ago from Durham, UK

      I like your new approach to the process of eating, not only the things we eat! I totally agree with you that modern life means too many people don't leave enough time for eating, but it's not too late to change our habits!

      Great article and thanks!

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Hey Kelly, nice to meet you :)

      I´m glad the information in this hub has been helpful to you.

      I would say: It´s not what we eat, it´s the way we eat!

      I also love to eat, really, I love to eat all those unhealthy and "full of calories" foods too. The thing is I try to eat healthy (like it´s explain above) most of the time in order to be able to make some extravaganzas once in a while without its negative consequences (known as bulge eheh).

      If you need any help please feel free to ask and I will do my best ;)

      Take care

    • profile image


      9 years ago

      You covered allot of ground! Well done. Thank you very much! I am struggling with the battle of the bulge. I love exercise but I love food as well. I know that I must cut done - needed these reminders.

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Thank you ladies, I am honored with your presence here :)

      Wish you and your families a healthy and happy Christmas!

    • robie2 profile image

      Roberta Kyle 

      9 years ago from Central New Jersey

      Excellent hub filled with good tips-- especially the part about eating small meals and not skipping meals. I love the pictures too-- especially that pinapple. In fact, I'm getting hungry-- time for a snack:-)

    • stephhicks68 profile image

      Stephanie Hicks 

      9 years ago from Bend, Oregon

      Excellent advice! Tis the season to be thinking about an appropriate diet! :)

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Hey CMH, I am glad you found it useful.

      Hi Sandy, thanks for stopping by. We all have to adapt our dietary to our needs, if you are a sedentary person you must eat less than if you were more active ;)

    • Sandyspider profile image

      Sandy Mertens 

      9 years ago from Wisconsin, USA

      Some good advice here. I'm trying to lose a weight that I had gain just by sitting at the computer all day.

    • CMHypno profile image


      9 years ago from Other Side of the Sun

      Thanks for all the great information. I know that the best way to lose weight is to find an eating programme that you can basically stick to and enjoy for the rest of your life, as you can't realistically stick to a diet forever more! This kind of information is wonderful reinforcement.

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Hey Sharrie, thanks. Have you started already? :)

      Hi Michelle, so nice of you to visit my hubs :) I´m fine thanks, just arrived home after another mountain bike event (my legs hurt... lol). Dance it´s a great way to spend calories while having fun ;)

      It´s always a pleasure to "see" you, take care...

    • ripplemaker profile image

      Michelle Simtoco 

      9 years ago from Cebu, Philippines

      Hi funride, how are you? I just had to drop by and see all the hubs I have missed out. This is a great hub, very informative and very true. I myself do not believe in dieting or skipping meals as a way to lose weight. I think I gained a bit of weight when I started doing more of paperworks. Now I have to incorporate physical activity once again..and the dancing really helps. :-) I will bookmark this hub for reference that's for sure. Hope all is well with you! Hugs...

    • sharrie69 profile image


      9 years ago from Trinidad (an island in the Caribbean)

      Really good hub and helpful too. I need to start taking this advice myself. Thanks!

    • profile image


      9 years ago

      Hi midnightbliss, nice to meet you and thanks for your comment. Every time we change our schedules we must also change our meals hours. To simplify (I`m going to have an appointment in a few minutes) I would say that you should do your breakfast meal every time after you wake up no matter the time it is. Then you just have to follow the rest of the daily meals as it was a "normal" day schedule. Did I make it clear? Hope it helps, take care.

    • profile image


      9 years ago

      Hi G-Ma, thank you for your kind words. It is always soooo nice to have you commenting in my hubs. I´m at work right now and I just notice all the comments. Shewing the foods well enough and avoiding eating too fast allows our body to help us determine the right amounts of food we need on each meal. This way we have less chances of overeating. The other important factor for chewing well is to make our digestion easier and prevent feeling to "heavy" after the meals.

      Hey anjalichugh, thanks for your important comment. You`re right about the metabolism factor, anyone who spend more energy will get better and faster results than someone who is too much sedentary.

      Thanks Cgull, you´ll find that yoga it`s a great way to exercise without having to waste all your energy at once. And the best thing about it is that you can do it regularly at home at least a few minutes almost everyday which will give you faster results. I would also advise you to take long outdoor walks to help you spend even more energy every day. Good luck with your weight loss.

    • midnightbliss profile image

      Haydee Anderson 

      9 years ago from Hermosa Beach

      you have a great hub and very useful information, sine I started to work on night shifts, i'm struggling to loose the extra pounds I've gained.

    • cgull8m profile image


      9 years ago from North Carolina

      Great Hub Funride, I am also trying to lose little weight in the middle, I will try the yoga part. Regarding the food advice, is very true, I have tried that and it gives lots of energy through out the day. Instead of eating only three meals, we can eat wisely five to six times through out the day. There is a book Abs Diet, it has lots of great tips.

    • G-Ma Johnson profile image

      Merle Ann Johnson 

      9 years ago from NW in the land of the Free

      Oh and something elsefunride...I heard if you chew your food like 25-30 times before swallowing you have better digestion and seems you are eating more...Is that so?:O) Hugs G-Ma

    • anjalichugh profile image


      9 years ago from New York

      That was really useful. I realized very late that going on a diet really does not help much. What helps is (as you mentioned) to have small meals at regular intervals and most importantly eating the last meal of the day, not later than 8p.m. I lost 2 pounds in a month just by following this schedule and without any exercise. I think our 'lifestyle' factor (sedentary, active or hyper active) also counts in determining the amount of calories which one should take every day. Thx for the valuable tips.

    • G-Ma Johnson profile image

      Merle Ann Johnson 

      9 years ago from NW in the land of the Free

      Hi sweetie...what a smart man you are...but I knew it anyways...I have always been on the heavier side (being a German) and have eaten healthy good foods since I can remember. Of course been on every diet there is and have done the up/down thing too. I do exercise everyday and am now learning to eat more smaller meals like you say...but when you get older everything takes so much longer...

      I shan't give up but I do get discouraged and sorta my age who cares? well I do... of course... but am not as active as I was when younger, even with my 40 min. a day workout I can't seem to take off the weight...inches yes but the weight is still hanging on to my body...I am soft and fluffy tho :O) he he

      Thanks baby for the encouragement and I will always be trying till my last day...I am sure...G-Ma :O) Hugs & Kisses

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Thank you all for commenting and of course for reading this hub.

    • dinkan53 profile image


      9 years ago from India

      welcome back funride,nice informative hub.This is a great article and is going to help a lot of peoples

    • ibloomdrop profile image


      9 years ago

      Lots of great info. I'm so glad the world is finally moving toward more healthy lifestyles. I'm slowly changing all the horrible eating habits I learned as a kid. Thanks for sharing your knowledge!

    • Camping Dan profile image

      Camping Dan 

      9 years ago

      Really the key is to not diet but change your eating and exercise habits. It does not have to be all at once either you can keep making small changes until you get it. Start slowly like getting rid of that soda at dinner and drink water. After you master each change than take on the next one that needs done and continue on.

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Hey Brian, thanks for reading my hub. You know, I had been planning to make such a hub since I joined 16 months ago. And even though I had the knowledge to make it since day 1, it was only when I saw the request that I realized I had to do it. Do you see where I´m trying to get? When we have the knowledge it´s never too late to start using it right...

      Take care my friend.

    • BrianS profile image

      Brian Stephens 

      9 years ago from Castelnaudary, France

      I think you are pretty much spot on with this hub, some really good advice for anyone serious about taking charge of their weight. Unfortunately I have never had the willpower to do half of what you suggest, so just call me fatty.

    • funride profile imageAUTHOR

      Ricardo Nunes 

      9 years ago from Portugal

      Hi Happy World, thanks for your nice comment.

      Thanks Debbie, one of the biggest problems about large meals in the evening is that our body will not be able to spend all that energy before we go to bed and that means we are going to have some more fat to put in our fat cells. And of course we will probably have bad dreams when we go to bed LOL.

      Cultural traditions some times make it more difficult for us to change our food habits, at least that´s what happens here at Portugal. Take care.

    • profile image


      9 years ago

      I read before about eating small amounts at regualar intervals. I try to do that but can't get past the evening meal always being the largest one of the day. Good advice :)

    • Happy World profile image

      Happy World 

      9 years ago from Slovenia, Europe

      Vau Funride, excellent hub. From the beginning to the end I couldn't agree more with you. It's really all about the life stile and eating habits. This is the best hub I read about loosing weight. Big clap.


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