Weight Management Advice From One Health Nut
March 25, 2014

Weight Management Advice From One Health Nut

Trying to lose weight or just maintain weight is not easy. In fact, the majority of us seriously struggle with both of these. Part of it is a lack of discipline but the other parts consist of temptations, lack of time, and general struggles with weight. As one who works hard to be healthy, I thought it might be nice to have a little reminder article about things to do when we try to lose weight or simply maintain weight.

1) Eat right.

Perhaps the most important step in maintaining weight or weight loss is what we eat. We must make sure to have a healthy, well-balanced diet. If one plans ahead, this is relatively easy to do. However, we have to know what healthy and well-balanced mean. For the most part, if we eat a meal that has one serving of grains, one serving of protein, one serving of fruit and one serving of vegetable (or two servings of fruit or vegetables), then the meal will be balanced. So, here are examples of healthy breakfast, lunch, and dinner meals for vegetarians and carnivores.

Breakfast Blueberries and granola in Greek yogurt with a glass of tomato juice like V-8. Turkey bacon, eggs with bell peppers, onions and tomatoes mixed in, and blueberries.
Lunch Half a peanut butter sandwich, salad, and a sliced up apple. Chicken breast sandwich, salad, and a sliced up apple.
Dinner Bowl of rice and beans, broccoli, and an orange. Bow of rice, grilled fish, broccoli, and an orange.

Now, of course, there are many ways to vary this up, but this is a good place to start. Notice that the meats I chose for carnivores tended to be less fatty. It is not that we can’t have fatty foods at all; however, we should try to limit them to just once a week or so. We do need fats, but we can get those in healthier ways than fried foods and pizza. For instance, peanut butter, other nuts, and olive oil provide good sources of fats.

When we eat right, our bodies will feel better, but we will also be less ill and better able to manage our weight.

2) Exercise Daily.

Now, I know how hard it is to exercise every day. It takes a great deal of time management, dedication, and willpower. However, the benefits to daily exercise are astronomical. Not only will this allow us to manage our weight better, but it also improves our overall health and even lifespan. Thirty minutes a day provides benefits that are well worth the efforts. Exercise by walking, jogging, running, swimming, biking, doing yoga, Pilates, zumba, or whatever. Go to the gym, the YMCA, or just exercise at home, but we must make sure to exercise. This is key to all things healthy, most especially weight loss.

3) Watch those calories.

The next bit of advice combines #1 and #2. If one wants to lose weight or manage weight, one must watch calories in and calories out. To lose weight, we must take in fewer calories than we use. To maintain weight, we must have a balance of weight. Both of these mean exercising and watching what we eat.

4) Drink lots of water.

Water is key to overall health. This includes weight. The better hydrated we are, the better all of our body works: organs, joints, brain, heart, everything. When we are dehydrated, our bodies retain water, which affects weight management. In one day, we can gain or lose up to ten pounds of water weight just by being dehydrated. Furthermore, if we have enough water, our organs, including our digestive system, metabolism, and liver, work at the optimal levels. As we learned in 5th grade science, our bodies are about 70 percent water, so we have to make sure to keep that level balanced.

5) Manage stress.

Stress plays a role in weight loss and weight management because for many people, stress contributes to weight. If we can find ways to manage our stress, we can at least control that aspect of weight. Meditate, do yoga (which is also a form of exercise), write, read, exercise, see a therapist, or whatever to manage stress in order to better manage weight.

6) Talk to a doctor.

To best manage and lose weight, we should include our doctor. Whether that is a general practitioner, dietician, chiropractor, holistic doctor, or therapist, including a doctor will help us to understand what the experts have studied. Plus, they can guide us when we struggle.

The last bit of advice I have is to not give up. Weight loss and weight management require dedication and diligence. However, once we establish the habits of eating healthy, exercising, and drinking water, they will just become a part of our daily lives. No longer will they be a burden, but they will be as normal as brushing our teeth. The experts tell us this stuff all of the time, but I have found that the conversations with regular ol’ folks like me inspire the most, so I hope this inspires others.

Image Credit: Thinkstock

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Rayshell E. Clapper is an Associate Professor of English at a rural college in Oklahoma where she teaches Creative Writing, Literature, and Composition classes. She has presented her original fiction and non-fiction at several conferences and events including: Scissortail Creative Writing Festival, Howlers and Yawpers Creativity Symposium, Southwest/Texas Pop Culture Association/American Culture Association Regional Conference, and Pop Culture Association/American Culture Association National Conference. Her publications include Cybersoleil Journal, Sugar Mule Literary Magazine, Red Dirt Anthology, Originals, and Oklahoma English Journal. Beyond her written works, she successfully created a writer's group in rural Oklahoma to support burgeoning writers. The written word is her passion, and all she experiences inspires that passion. She hopes to help inspire others through her words.

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