The Importance of Weight Management and Exercise – Some Practical Advice

Over the past 3 decades, the prevalence of overweight and obesity has increased dramatically in the United States. A study published in 2016 showed the age-adjusted prevalence of obesity in 2013–2014 was 35% among men and 40.4% among women.

It comes as no surprise that increased reliance on inexpensive fast foods coupled with progressively more sedentary lifestyles have been implicated as causative factors.

You can access the article by clicking HERE.

If You Want To Lead a Healthy Life, Think About Doing Some of These Things!

Food and eating


  • Cut back on refined carbohydrates to reduce your blood sugar level.

  • Some bacteria are good – consume them. Natural yogurt and some probiotics help gastrointestinal health. It improves the microbiome of your gut.

  • Use Apple Cider Vinegar. It tastes good – is healthier than others – and you can make delicious salad dressings.

  • Drink coffee. Studies show that coffee consumption can reduce risk of cirrhosis of the liver. Decaf coffee is not so good.

  • Eat eggs for breakfast. They’ll make you feel fuller and reduce your need for calories during the day. Simple carbs like cereal and/or donuts cause you to feel hungry quickly.

  • Add magnesium. Magnesium can help reduce stress and anxiety.

  • Freeze the treats. Adding a defrosting step will help to put the brakes on your snacking of simple carbs.

  • Add Tryptophan to your diet. It’s an amino acid that helps build protein. It makes you sleepy sometimes, so foods like spinach, egg whites and turkey will help you sleep while your body heals.

  • Hot Lemon Water. Put a little lemon in some hot water and sip it. Do it before you drink your coffee.

  • Convenient healthy snacks. Keep healthy snacks easy to find and within reach—like on the counter.

  • Learn to Live without Sugar. Sugar is more addictive than heroin or cocaine and contributes to an unhealthy America—obesity and diabetes. Don’t even use substitutes.

  • Cut out the breadcrumbs. They are small—but they pack a huge carb punch! Instead, add nut crumbs.

  • Lentils instead of ground beef. More plant protein and fiber.

  • Think Healthy Foods. Generally, if you can catch it, pick it, or hunt it, it’s probably healthy.

  • Have some wine—but not too much. A glass of red wine around 6PM will help you. Later might impair your sleep.

  • Plan your meals. Writing down a menu schedule helps to prevent slipping off your plan.

  • They’re important, but don’t obsess about them. Instead, obsess about the quality of what you are eating.





  • Eat slowly. You’ll feel fuller faster and your chances of becoming obese or developing heart disease will diminish. It takes 20 minutes for the satiety centers in your brain to sense fullness.

  • Clean out your cabinets! Get rid of all the old expired and stale stuff.

  • Try a light therapy lamp. Use it for a half hour every day.

  • Stop for awhile each day, sit down, and meditate and concentrate on your breathing slowly.

  • Sleep with a weighted blanket. Makes you feel like being hugged.

  • Use a roller. Loosens the muscles and makes you feel better.

  • Think positive. Show some gratitude to someone each day. Your mental health and self-esteem will improve.

  • Avoid the middle of a grocery store. Processed foods are in the middle. Veggies and whole foods are on the edges.

  • Remove your contact lenses when you sleep. That’s a good way to avoid infection.

  • Try yoga. Pure and simple.

  • Cool bedroom. Keep your bedroom temperature between 60 and 67 degrees. You’ll sleep better.

  • Keep a Journal. Jot down what you’re worried about BEFORE you go to sleep. You’ll sleep better.

  • Take a social media time out. That simple step will reduce your stress.

  • Sleep on schedule. If you go to bed and get up at relatively the same time, you’ll feel more rested.

  • Sing in the shower. Even if your voice is not opera-quality, singing will improve your mood.

  • Sit up straight and straighten your spine. Especially at your desk.

  • Stand instead of sitting. You’ll burn 150 calories per day.

  • Do some cleaning. Not only will your home look better, you’ll burn calories!

  • Walk your dog. Your dog needs exercise – so do you.

  • Sleeping – Burns calories as well as gives your body rest and improves your mood.

  • Take a hot bath. It will make you feel clean and burn calories in the process.

  • Play with your kids. A real calorie-burner.

  • Do the laundry. Clothes get clean—and you burn calories.

  • Wear jeans that are tight. They won’t lie to you when you’re putting on weight. Tight jeans will remind you to not snack too much at night.

  • Stretch before going to bed and after getting up in the morning. Try a TRX.

  • Set realistic goals. Cut your eating by twenty percent. Look toward slow weight loss rather than a precipitous drop. Learn to live with a new eating style.

  • Start slowly. Don’t try to do everything at once. Maybe start by cutting back on sugar and processed foods. When you get used to the change, add something new.

  • Use smaller plates. Pretty simple – you can’t put so much food on them.

  • Set a workout schedule. Then keep to your schedule—even if you don’t feel like it.

  • Get a full eight hours of sleep every night. It helps your body to reset itself.

  • Not just the gym. You can get a workout outside the gym – try walking a lot or even using the stairs now and then, and stretching using your bathroom sink for balance.

  • Slip ups are common. Don’t worry if you slip up now and then. Forgive yourself and plug on with your plan.

  • Eating and workouts – eat a half hour before a workout or a half hour after. Include a protein and a carb with the emphasis on the protein.