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How To Stay In Shape & Lose Weight

Updated on December 1, 2012
A healthy diet & exercise are essential to living a longer life
A healthy diet & exercise are essential to living a longer life

Simple steps to improving your health

A healthy diet combined with the right amount of exercise can not only help you feel healthier, but help you live a happier and longer life. Improving your health by managing your diet and performing regular exercise will not only benefit you in the short term but also the long term. Ensure you have a well balanced diet and workout routine. Stay committed and you will notice the difference.

Healthy Food Pyramid
Healthy Food Pyramid

Preparing & Managing A Diet Plan

Write Down A Daily Food Plan

Make a list of the different types of food you like to eat on a daily or weekly basis. Review your list and see if you can make substitutes allowing you to replace unhealthy processed foods for natural and raw ingredients. For example, substituting chocolate bars or potato chips with something healthy such as mixed nuts or fruit.

Changing your diet will not only help you lose weight. A well balanced diet will allow you to feel healthy and energetic allowing you to do more with your life.

Adding Nutrition To Your Diet

Add natural unprocessed foods to your diet.

Make sure your meals contain about 50-75% fruit and vegetables to ensure a healthy and well-balanced diet.

When preparing your meals ensure there is a range of colours and flavours. Adding a range of different vegetables including broccoli, capsicums, onions, carrots and asparagus to your meal will not only add colour, but also tonnes of healthy nutrients which are guaranteed to prolong your life and make you feel healthier.

Exercise As Often As You Can

Ensure You Get Regular Exercise

Watching what you eat is important, but doing regular exercise is equally important. Ensure you go for a jog or a run at least 3-5 times a week. This will increase your health and reduce your risk of cardiovascular and heart disease. Ensure you also do physical strength exercises involving weights. This does not mean you have to spend hundreds of dollars on gym equipment. Some common cost-free muscle building exercises includes sit-ups, chin-ups and push-ups. By simply using metal bars, rocks or other heavy objects around the house, you'll generally be able to find something heavy enough to work your muscles and perform weight routines.

Set Weight Loss Goals

Set Weight Loss Targets & Intensify Your Workout

Set some goals, plan out your meals, and work on a target. When you've achieved your target, set it higher and higher. Tell yourself how much weight you want to lose or gain then write it down some where that you can see it every morning when you wake up and when you go to bed at night. Work on your goals and keep at it. Achieve the impossible and you'll be impressed. Don't set yourself back - failure is not an option.

Each time you've achieved one of your goals, tick it off the list. To make it interesting, be creative. Achieve your goals and make it fun. Reminding yourself of your goals on a daily basis will help motivate you to work harder and for longer.

Stay Committed & Make It Fun

Exercise With Intensity & Fun

Exercise should be fun. Don't get up in the morning feeling obligated to have a healthy meal or the need to run outside in the rain. Tell yourself that you want to change, that you want to be fit, healthy and feel alive.

Find a committed partner to join you when you go for a run in the morning or evening. Having a committed exercise buddy will mean that you will not only be accountable for your own life, but for theirs as well. If you don't get up early enough in the morning to go for a job with them before work, they'll be the one constantly calling you or pressing the door bell to wake you up and get out of bed.

Don't do the same routines each and every day. If you're looking to go for a run, why not try running in different environments, even if it means driving to a different suburb or park. Try a bush walk instead of always walking on the street. A change in the environment will help you stay interested and committed.

For a list of outdoor exercise ideas and sporting activities and exercises click this link.

Healthy Results

By taking these simple steps, you'll not only improve the way you feel on the inside but also the way you look on the outside.

Always remember it's up to you to change your actions.

It's your life. No one will change it for you. If you want to change, take action and stay committed.


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    • rlaha profile image


      6 years ago from Spartanburg, SC

      Hi DeviousOne: Yes, I agree because I do the same. There are some days where I don't feel like cooking or feel like eating what is in my refrigerator. So I will go out and eat. Now, because I am not working, I have to be careful with how much I spend if I go out to eat. So therefore, I am trying to eat at home more. I have fruits and veggies that I enjoy so I eat those more. :)

    • DeviousOne profile imageAUTHOR


      6 years ago from Sydney, Australia

      I think food comes to being as close to importance as doing enough exercise. The right foods can put less pressure on your heart and body. Thanks for the addition comments and feedback Cloverlead and rlaha. I agree, "Too many people give up on practicing good eating habits because they are bored or think it's too much work". I think most of us are guilty of that.

    • rlaha profile image


      6 years ago from Spartanburg, SC

      Very good suggestions! Thanks!

    • Cloverleaf profile image


      6 years ago from Calgary, AB, Canada

      Hi deviousone, I agree with all your tips here. Thanks for posting such a great comment on my "8 foods to eat before bed" hub. I think we have a lot in common on this subject. I agree that it's so important to have fun when considering a healthy eating and exercise regimen. Too many people give up on practicing good eating habits because they are bored or think it's too much work. Thanks for posting such great advice, I'll share it around. Voted up and interesting.

    • B. Leekley profile image

      Brian Leekley 

      6 years ago from Kalamazoo, Michigan, USA

      Good advice.


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