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Lose weight the Healthy Way

Updated on October 14, 2012
Lose weight the healthy way
Lose weight the healthy way | Source

In 1999,it was calculated that nearly 110 million Americans were overweight. This rise in the levels of obesity is also common to European countries and is predicted to become an epidemic in the next ten years.

Improving awareness of the risks of obesity is one way of tackling this problem. Carrying excess weight increases one’s risk of stroke or heart attack. It also causes high blood pressure and cancer as well as being a risk factor in the development of diabetes and arthritis.

Weight loss will significantly reduce the onset and/or progress of these diseases. However yo-yo dieting or quick weight loss plans are not the answer as one is inclined to regain the weight again if these diet plans are followed. Examples of these include using diet drinks or shakes instead of food and the use of diet pills. Many companies are making a fortune in the sale of these products but the results of these weight reduction techniques often do not last. A healthy diet to facilitate weight loss will provide more long-term results. One needs to set sensible, achievable goals and become aware that the weight loss will be gradual over time.

The following are some suggestions on how to lose unwanted weight in a healthy way

It is best not to starve oneself.

Missing meals is not a good idea because your body needs enough food to provide fuel for energy to function on a daily basis. Stored calories will be used by your body to replace the ones it isn’t getting if you are missing meals. Also, your metabolism will slow down if your food intake is not sufficient so weight loss is actually slower.

Begin the day well

Breakfast is reputed to be the most important meal of the day and rightly so. A healthy breakfast will kick-start your metabolism for the day.

Eat little and often

Five small snacks is better for weight loss than the traditional three square meals per day. Eating little and often decreases the risk of over-eating and boosts the metabolism, using up more calories faster.

Make a decision about how much weight you want to lose

One needs to be realistic about this and not try to lose weight too quickly. Perhaps it is best to get a mindset for long-term healthy eating in the context of which weight loss is a consequence of this rather than the primary goal itself. Be sure to stick to the plan you have decided and you will be motivated by gradual, steady weight loss as well as the other benefits of your new healthy eating plan.


Be sure to drink a lot of water. It is often said that hunger is actually thirst in disguise so drinking water will prevent your body from feeling hungry and is healthy for your body in general.

Limit your sugar intake

Bread, pasta and rice should be the staples of your diet complemented by fruit and vegetables along with lean meat. Snacks containing sugar such as sweets or pastries are best not consumed regularly but only as a treat now and again.

Be careful of your intake of fat.

The type of fat you consume as part of a healthy diet is important. Healthy fats are available from eating foods like olive oil, peanuts and salmon as well as many others.


Some simple ideas to take more exercise are using the stairs instead of the lift and walking short distances instead of using the car. Going to the gym is another way of taking more exercise.


Healthy eating, drinking plenty of water and eliminating fatty and sugary foods from the diet will help you to lose weight and improve your health in general. As you start to feel better from using some of the ideas outlined here, it will become easier as time goes by and you will stay motivated to achieve your ideal weight. Yoga is an alternative to the gym as a way of losing weight. Have a look at my article on yoga below if you want to learn more about it.


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    • Taleb80 profile image

      Taleb AlDris 

      6 years ago

      You are welcome.

    • Kate Mc Bride profile imageAUTHOR

      Kate McBride 

      6 years ago from Donegal Ireland

      Am glad you found it useful Taleb80.Thank you so much for your encouraging feedback

    • Taleb80 profile image

      Taleb AlDris 

      6 years ago

      Actually, I have read a lot about this topic but your hub has a special touch.

      It is simple, informative & useful.

      I agree with you that It is a long term practice.

      I am so encouraged now.

      Thanks for sharing your knowledge.

    • Diana Hernandez profile image

      Diana Hernandez 

      6 years ago from Long Island

      Great article. I have always thought that weight loss stems from discipline and hard work. Not all the methods you mentioned are fun; after all I love my sweets. However, the methods you mentioned are healthy and correct.


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