Overweight and obesity causes a range of health problems in the human body. In fact, there are various “fad” diets available around us. Diet rich in nutrition and a balanced lifestyle are very much required for a healthy body and better weight control.

Around 93.4 million adults in the USA were facing problems related to obesity in 2015-2016 according to the centre for Disease Control and Prevention. This population is around 39.9% of the total population.

Excess body weight leads to various types of health problems like :-

  • Heart disease
  • Hypertension
  • Type 2-diabetese etc.

It becomes very important and essential to make beneficial lifestyle, gradual and permanent changes for both lose weight and also sustaining that weight loss over time.

There are various types of tips and solutions for controlling proper weight :-

  • We must include varied, colorful and nutritional foods in our daily life :

For creating a meal plan, make sure that each meal should contain:-

  • 50% fruits and vegetables.
  • 25% whole grains.
  • 25% proteins.

25-30 grams fiber daily

Some healthy and nutritious food :-

  • Whole grains (rice and oatmeal)
  • Seeds
  • Fish
  • Nuts
  • Fresh fruits and vegetables
  • Legumes
Some avoiding foods :-
  • White bread
  • Fatty red or processed meat
  • Bagels
  • Processed foods
  • Oils, butter and sugar rich foods.

Regular exercise and physical activity :

For both physical and mental health, regular exercise is very vital and important. We must increase physical activity in a disciplined way for the proper and successful weight loss in our bodies.

One can include the following physical exercise for a healthy body:-

  • Dancing
  • Gardening
  • Playing outdoor games (Kabaddi, Cricket, Football, Volleyball, Badminton etc.)
  • Moving on stairs
  • Morning or Evening walk
  • Cycling
  • Swimming.
  • Yoga and Meditation.

Don’t use liquid calories :

By using tea, soda juice, and alcohol a lot of calories can be consumed by anyone. But these liquids do not provide extra nutritional benefits because they are “empty calories”.

Although if a person drinks an adequate amount of water daily will lead to proper health than these “empty calories” liquids.

Cue control and stimulus :

We often come across unnecessary eating or over-eating by various social and environmental cues. For Example, Some people often use TV and mobile phones to watch something while eating, which leads to over-eating.

Social support :

Getting the support of a loved one peacefully is also a part of the weight loss journey.

One must include:-

  • A group of individual counseling.
  • Employee-assistance programs.
  • Exercise clubs or partners.
  • A positive social network.

Have patience and stay positive :

We know that weight loss is a very slow process and a person often faces discouragement in this procedure.

Therefore, it becomes very important to keep a positive environment around us and become regular in our work for a successful weight loss.


For a healthy lifestyle and maintaining a weight loss, it is not easy to maintain our daily routine because there are no vacations in this process. A person should always be grateful to God and feel free from tensions, must enjoy happy times.

One must know that it is easy to gain back the lost weight than maintaining the body weight.

If we understand that maintaining body weight is more precious than anything because it is said that “ Health is Wealth”, then we will always focus on our health and daily routines like diet plan and physical exercise, yoga, and meditation.

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