How to lose weight

Do’s and don’ts to keep unwanted weight off our bodies [updated]

How To Eat And Move To Lose The Extra Weight

We all deal with the extra pounds from time to time (unless you are a lucky one of few) and the temptation to pay a lot of money for supplements, join all of the groups, buy all of the exercise programs, hire the coaches, cut the bread, eat only apples….. nothing like that will work for the long term for most people. If we are trying to get fit for health, then eating only cabbage soup and doing 100 hours of cardio a week is not on the short list of things that will work. Healthy bodies do not need starvation  and strict lifestyle choices that make one feel and look gaunt and sad.


Where to start

The first thing that I have found that starts the weight loss is to eat what you want. Not all the pudding and garbage. Hear me out. If I have a craving for a Doritos sandwich and a huge candy bar, I talk to myself about this. OK, I want some cheesy salt and some creamy sugar. I then make a way to get the flavors and textures that my mind wants and have a little bit of it. Maybe some chocolate protein powder or fat bombs. Maybe 5 Doritos and a lettuce wrap. the key is to not make myself feel like I am missing something important and I can stick with it for a long time and the weight will start to fall off.

I’ve always struggled with my weight. It all started right around puberty and it lasted well into my ‘40s. It did not happen quickly, and I can almost say that I did not even notice, because it was so gradual. While it made me self-conscious, it did not really hinder my life that much. I graduated from college, got a job and even got married. By the time I came back from the honeymoon, I was almost 110kg. Very heavy, especially for someone who is 180cm tall. What really made me seriously pursue the weight loss was the birth of my daughter and a health scare episode I went through soon after. My doctor was very adamant in advising me to lose the weight. I was motivated by then, and I really did not argue.

My plan was not too complicated, but it was a combination of several things I pursued. I have focused on eating healthy, working out and exercising, while at the same time I changed some of my lifestyle habits. When it comes to my diet, I started eating more fruits and vegetables which, admittedly, I avoided in the past whenever I could. I have almost eliminated any sugar and I limited the intake of carbohydrates. I started going to the gym first two, and then three times a week. I also made it a point to run, very slowly at first, at least two times a week. Finally, I decided to be much more active during the day. Whenever I was not working, I avoided spending too much time sitting, or watching TV. Just to be on the move often felt really good.

My wife was really supportive in my effort and I lost 15kg in one year. It may not sound like a lot, but for me it was a giant step in the right direction. I’ve been able to maintain the same weight since. Although it is still not ideal, it is much better than how I was before this life changing journey.

Peter P.


Weight loss

Drink it all! just get the bottles that you need for the day and drink them throughout the day. Stop being a baby and saying “I don’t like water” whatever, just drink it to be healthy. sometimes you have to do things that are not the greatest and most fun, for the best of the situation. There are some things that you can do to spice up your water, but many of the things will add calories. You are trying to reduce your calories unless it is something that you absolutely LOVE. So, so you love it? Or do you want that chocolate later? Seriously, drink the damn water.


Now, I am up in the air for this one. I have lost some weight and kept it off by skipping meals and creating a 16 or so hour fast regularly. However, when something works, it is something that sometimes gets out of hand. If I lose 10 pounds with 16 hours of fasting, what can I do with 3 days?? Just don’t. I cannot see how any doctor will think Orlistat tablets are OK for anyone. Please, Please ask your doc about anything beyond 16 hours a day. If you are doing a 16 hour fast, please DRINK YOUR water!!!! I know, just stop with the water…. but I cannot do it. Back to he basics, drink the water.


Also, please feed yourself. How in the world are you going to have the energy to move or the fuel to build if you do not eat food. Feed yourself healthy, fun food. Make sure that you are fueling your rig with what it needs to be what you want it to be. Please eat oatmeal and fruit, eat eggs and meat, eat veggies and cheese. Your bones need some things, your blood needs others, your brain needs more. Please eat the things that you need. your body will be more likely to shape the way that you need when you fuel it well.

Staying active

Back to moving. MOVE YOUR BUTT! Do what you can everyday and then add some more. Walk, run, lift a LOT of weights, sweat your butt off. You can do it, no matter your age or weight. You can do great things and with help of a good crew, you can be all that you want. Please don’t forget to get outside. Playgrounds are a great way to get moving and to start your feeling better. Drink all the water, eat the good food, have some wine and coffee, don’t starve, move your butt and have high hopes. You can lose the weight. Other people have done it, so can you. Its that simple.

How to lose weight

Weight Loss 101: Nutrition matters more than you think

Understanding Obesity and its Health Consequences

Obesity is a major health issue in the world. Obesity occurs when someone is extremely overweight, and their Body Mass Index (BMI) reaches a certain number. Unfortunately, many people in the world today make poor choices and are very sedentary, leading to a large increase in the number of people that are categorized as obese. Despite the many beneficial factors of eating a balanced diet and maintaining a physically active lifestyle, obesity is still an epidemic and a problem that has just been continuing to snowball.

Health Risks

The health risks that come with obesity are also life-threatening, such as heart disease, stroke, diabetes, high blood pressure, and so much more. These health problems can lead to horrible consequences and premature death. It is unfortunate that the more healthy options tend to be more expensive, and that junk food is more readily available and attainable. However, those struggling with obesity can overcome those temptations, and be on the right track to lose weight.

Healthy Food Alternatives

Weight Loss

Weight loss occurs over time; it is not an overnight process. The most important thing to do is to create small goals and not look at the big picture. If a person is obese and has to lose 100 pounds, they might feel discouraged because that is a large number. However, if those 100 pounds are broken down into small 5 pound increments, that goal tends to be more attainable.


There is a multitude of things that can be done to help someone fight obesity and lose weight. First and foremost, food is the number one culprit. A simple change in diet can kickstart the process of losing weight. Sticking to a regime or diet plan is key. There are many different programs out there that are very helpful in losing weight, both of which can be free or ones that you can become a member of. Popular diet plans such as Atkins and Keto restrict certain foods but have been known to help weight loss quicker than some other ways. However, that weight can be put on more quickly if you veer off the plan even just a little bit.

Eating Healthy

According to there are many proven options out there that work wonders with weight loss, but simple changes in your diet without joining a plan is also possible to help you lose weight. Cutting out sugars, processed foods, junk foods, and white grains can also be a huge help with losing weight.

Making healthier and more conscious choices when eating is a simple fix

Planning your meals a day in advance also helps, so you know exactly what you will be doing and how your day is going to go. You can not think of weight loss as a diet, but a lifestyle, because if you fall into old habits again, you will be back to square one.

Support System

It is often hard to lose weight alone, which is why many weight loss programs also offer support communities, which is also crucial. Having a support system behind you, and people to talk to who are in the same situation, truly help in staying motivated and make you feel like you can do this. It is easy to lose motivation and stay off the wagon, but once you start seeing your progress and have a group of people to talk to you and encouraging you, it becomes easier to light the spark inside of you again.


In addition to a support system, just knowing the tremendous benefits of losing weight should also be a large source of motivation. A person’s way of life can improve so much, both physically and mentally. When you feel good and know that you are making good choices, your entire mental state can change.


Incorporating exercise is important in weight loss. Something as simple as walking for 30 minutes a day and burning those calories can be a huge help. To lose weight, you have to burn more calories than you consume. Naturally, our bodies burn a certain number of calories per day, but working your body out will aid with that process.

There are so many different types of physical activity that you can take part in so exercise does not seem like a chore, but more like a fun hobby. People find a lot of comfort in joining gyms, where again, they can find a support system.

Staying Healthy

Once you lose weight, it can be hard to keep it off. It is perfectly okay to have a cheat meal or a cheat day, but do not fall into those bad habits again; once you see how much progress you made, you won’t want to go back! Weight loss is something that takes time but it is worth it.