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Tips For The Day - Weight Loss 101

Updated on February 11, 2015
Perspycacious profile image

Demas is a professional author and freelancer. He published and edited two newspapers. His most recent book is HAIKU AMERICAN STYLE.

The goal of fitness is to be fit.

Those bodies didn't get that way just from exercise alone.  Nutrition, rest, hydration, etc. can make a difference we can see.
Those bodies didn't get that way just from exercise alone. Nutrition, rest, hydration, etc. can make a difference we can see. | Source

Do what?

If you are concerned about effective weight loss for yourself or someone else, let's start with the basics and then take a look at other reliable sources of information.


Make a serious effort to cut back on sugar intake.

For every calorie listed on that candy bar, soda can, cookie wrapper or box, the consumer is getting a calorie of stored fat.

Why is that so? I burn the calories, don't I?

Yes, you may, but when you burn sugar calories for energy those calories take the place of nutritious food calories you also consume and their calories get stored as fat because they are not used for the body's energy needs you already met with the sugar.

Setting weight loss goals

Choose to lose a percentage of the excess weight each month, not a certain number of pounds each month.

Why? Because as the excess weight is reduced the loss of another five pounds the following month means losing a higher percentage of the remaining weight. Consult a health professional and set a reasonable and healthy percentage of the excess weight to lose each month based on the goal for the total to be lost.

Set a daily goal for drinking "good" water

"Good" water is not distilled water. The body needs the minerals and trace minerals it gets from water as well as nutritious foods, and it needs adequate amounts of water to cleanse toxins from the body. while there is serious debate about how much water an individual body may need in an average day, there is no debate that the average body is 74% water and needs fresh, pure water to function normally.

Reduce and Cope with stress

"Stress is a killer."

The lifesavers for coping with stress are the B vitamins. Stress rapidly depletes the body's supply of B vitamins and the B vitamins are needed for some 60 enzyme processes in the body.

Healthy weight loss means keeping the body healthy in part by reducing stress, but while coping with the factors that are causing the stress, supplement with a good complex of the B vitamins (B-50 or B-100.) They also have a role is supporting the adrenal glands which help maintain the body's blood sugar and cholesterol levels.

If urine from the body is not some shade of yellow, chances are good that the body's supply of B vitamins is too low.

Not all sweeteners are sugar

Stevia (now manufactured without the slight bitter or licorice-like taste) and xylitol are preferable sweetners. Stevia because it has a low glycemic index and is a natural sweetener some 150 times sweeter than the same volume of refined sugar, and xylitol, an alocohol sugar, because it works against bacteria and viruses while protecting the teeth.

The daily list

Make and add to a list of what will be gained by getting the body to its ideal weight, and read that list each morning to reinforce the healthy goals being set for the body.

Your daily list should include when you will exercise on each day of the week, some periods shorter than other days, but schedule it. We seem to squeeze in our meals, and then find it hard to squeeze in our clothes. Squeezing in the exercise takes scheduling and then making it a point to stick to your schedule. Excuses will come up, but failing to plan is planning to fail.


Juices and fruits also have sugars so consume them wisely. Remember also, that strong bones not only need calcium and D vitamin but also need regular weight-bearing exercise to keep the bones strong.

Nobody can maintain a healthy body without adequate rest and sleep. Stimulants like caffeine, meant to force the body to function when it is craving rest, are ill-advised.

More, smaller, nutritious meals throughout the day

Five to seven "snack-sized meals" (with breakfast being the most important one) can keep the body's energy levels high and avoid the temptation to reach for the "sugar fix" to boost the lagging energy level.

Plan the extra meals and look forward to them. They will provide steady nutrition and a full day of energy without relying on sugar or stimulants for the body to perform at its best.

Listed below are links to other tips that can reinforce these points and give added explanation for what really works in reaching and maintaining a healthy weight for life.

Calorie counting takes a vacation too.

There are times and places for "something different,"  just not most of the time.....or it wouldn't even be special would it.
There are times and places for "something different," just not most of the time.....or it wouldn't even be special would it. | Source


Copyright 2014 Demas W. Jasper All rights reserved.


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    • Iris Draak profile image

      Cristen Iris 3 years ago from Boise, Idaho

      Great, practical advise. Sometimes we over-think weight loss. You kept it simple and kept the sweet (with stevia-my favorite). I love that you added your sentence. I think it would look great in one of those new "callout capsules" too. :)

    • Ericdierker profile image

      Eric Dierker 3 years ago from Spring Valley, CA. U.S.A.

      I followed the link from your newest hub and learned a whole lot. It actually does have a motivational impact, thank you.

    • annart profile image

      Ann Carr 3 years ago from SW England

      Great advice and loads of information here. Amazing how many people do not know about healthy eating these days, seeing as we are surrounded by the information. The exercise and sleep bits are, as you say, just as important.

      Glad to see we can have a vacation too though!

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      Two of he links at the end of this article are crossed off as "broken links."

      Entering those titles in the "Search" box should bring them up for you, as the links test OK.