ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Staying Healthy While Losing Weight

Updated on March 12, 2007

Rather than think of it as a diet try to think of it as a lifestyle change, if you go on a diet and than stop and go back to your old ways you will more than likely just gain the weight right back, but if you make changes in your lifestyle you will have a better chance of losing the weight and keeping it off!

According to the National Heart, Lung and Blood Institute (NHLBI), be wary of weight loss programs that use these phrases to describe themselves:

  • Breakthrough
  • Easy
  • Effortless
  • Fast
  • Guaranteed
  • Magical
  • Quick
  • Discovery
  • Immediate
  • Miracle Cure

When of the best things you can do to help with your overall health is to be at your optimum weight, underweight and overweight people experience many more medical problems than those at the right weight. That being said, if you are overweight, shedding excess pounds is one of the healthiest things you can do, but ONLY if you stay healthy while losing the weight. Not getting the right nutritional value while dieting can not only impede your weight loss, but also lead to a large number of problems, including anything from dullness of your hair to kidney failure! So it is important to understand how to lose weight and maintain your health.

If a diet sounds too good to be true, it is!

The number of diets out there is overwhelming, everything from limiting carbohydrates to eating grapefruits, and every year the amount of diets grows. These new "fad" diets all promise the same thing, a new and revolutionary approach to weight lose that they grantee will work for you. The simple truth is, these diets that promise rapid weight loss by greatly restricting the intake of specific foods and nutrients can undermine people's health, cause physical discomfort, and lead to disappointment when people regain their weight soon after they lose it. Any diet plan or product that claims you can lose weight without lowering the calories you take in and/or increasing your physical activity not telling you the truth. Despite all the hype, the only sensible way to lose weight and maintain it is to eat a healthier diet and increase your physical activity.

Dangers of an unhealthy diet

The dangers that come with an unhealthy diet are almost endless, restricting too much protein in your diet can cause everything from dullness in your hair and brittle finger nails to stomach and intestine problems, not getting enough of certain vitamins will lower our immune system and make it more likely for us to become ill. The list goes on and on, so it is important to understand your nutritional needs, and to continue to provide yourself with enough fuel for your body to function. You should never become overly tired or week during a diet, this is a sign that you are losing weight too quickly.

The first step is to set realistic expectations.

If you start out with a weight loss goal that is too high, you will be disappointed. According to the Federal Trade Commission (FTC), successful weight loss is typically losing about 10 percent of your body weight in six months. Experts recommend losing about ¾ to 2 pounds per week and not more than 3 pounds per week, weight loss will most likely be faster at the start of the program. When it comes to successful weight loss and weight management, steady and slow is the way to go.

Make wise food choices.

Although everyone is different in terms of their food preferences, preferred meals and the times of day they like to eat, some fundamental food choices are essential for nutritional completeness and reduced disease risk, these include:

  • ¨ include fruits, vegetables, whole grains and fat-free or low-fat milk and dairy products into your diet;
  • ¨ also include lean meats, poultry, fish, beans, eggs and nuts into your diet;
  • ¨ stay away from foods high in saturated fats, trans fat, cholesterol, salt and added sugars.

Try to stay away from packaged foods, even thought some of these food may be "diet" or "low fat", they often can very high amounts of salt. If you make food yourself you will know exactly what is going in to it and you can limit the amount of salt and butter.

Experts stress the benefits of choosing what are known as "low-energy density foods" - meaning foods that are higher in water content and not very concentrated in calories. Fruits, vegetables, legumes, and cooked grains are examples of low-energy-density foods that give you plenty of water and fiber for very few calories. Adding more of these foods will give you the sensation that you are eating more food while losing weight.

Be more physically active.

If you want to lose weight you have to move, there is no doubt about it. And any exercise is good exercise, whether it is taking the stairs rather than the elevator, or parking on the far side of the parking lot to give you a few extra steps in your day, it is all helpful! You should also try to build exercise into your week, 3 times a week for 30 minutes is recommended. And anything works, biking, running, walking, swimming- just get out there and move!

Create a supportive atmosphere

A supportive atmosphere is important for losing weight and keeping it off. Especially because eating is often a social activity that involves family and friends, it is generally better to let the people you care about know that you are trying to control your weight. They can be of great help. At the same time, don't overlook the benefits of joining a support group. Research has shown that dieters who recruited friends or family members to help them had better results losing weight and keeping it off than dieters who had no buddy system to fall back on. By joining a group, you gain valuable support and knowledge from others going through the same situation.


Submit a Comment

No comments yet.


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)