Healthy Tips to Manage Your Weight

Managing your weight is easier said than done. For most, it would require a major change on one’s lifestyle, diet, and exercise routine. This article discusses some simple but healthy ways on how to manage your weight without the need of diet programs, expensive machines, and weight loss surgeries.

Plan a weekly menu

Calculating calories every time you order food is hard, and remembering the amount of calories you have already taken for the day is even harder. Since it’s quite impossible to memorize all the calorie content of every food (not unless if you are a nutritionist), a good way to keep your caloric intake on just the right amount is by planning ahead. Consider planning a weekly menu.

Use an eligible online calorie calculator to determine your daily calorie need and plan a menu that meets your target total calorie intake for each day. This way, you will not be stressed out on what to eat on your next meal and you will be ensured that you will not be going beyond your caloric requirement. Also, try different food combinations and change your menu every week so you will not get tired of eating the same food everyday.

Stop when you’re full

Everyone would probably agree that food is expensive. Because of this, we were taught by our parents to finish everything on our plate. Some restaurants offer large food servings that are more than enough to make us full. And since it’s too expensive to waste, people tend to finish everything on their plate even though they are already full. Also, some people eat even if they are not really hungry; this case is true for people who are depressed. This gluttony will definitely make you fat faster than anything else.

You must order a serving that’s just enough. If a smaller serving is unavailable, share the food with a friend. If you do not have someone along, then avoid ordering something that you can’t finish so you won’t feel guilty of not finishing what’s on your plate.

Sneak in a little exercise

It’s a fast-paced world; Fast-food restaurants are everywhere, elevators are in every building, and cars are made to save every single second. People either can’t fit a workout in their busy schedule or either too exhausted from work to workout. If you are one of these people, try sneaking in a little exercise as you work; take the stairs instead of the elevator, wake up early so you can walk at least half a mile to work, or approach your office mate instead of emailing your message.

Get enough sleep

Sleep is important because it allows your body to rest after a day’s work. But do you know that getting enough sleep also helps in managing your weight? This is thanks to the appetite-suppressing hormone called Leptin that increases with adequate sleep. Also, enough sleep decreases the appetite-stimulating hormone level called Ghelin. With adequate sleep, the body will feel full thus causing the person to eat less and lose weight easier.

Self-discipline is the key in managing one’s weight; you have to be disciplined enough to stick with your diet plan and workout routine. By doing so, you will not only look good with your lean body but feel good for living a healthy life as well.

Chris Alex

Alex Chris is the chief editor of Calorie Secrets, a fitness blog providing weight loss tips and advice for a healthier lifestyle. Alex has been writing about nutrition and fitness for more than 6 years and he is constantly in search for a healthier and happier life.

5 thoughts on “Healthy Tips to Manage Your Weight

  • May 26, 2011 at 11:57 pm

    Definitely one thing people overlook is the point of getting enough sleep. I that some people take ZMA to help them sleep better. I also think you need to cut out sodas. That’s a huge one most people don’t realize is messing them up.

  • March 18, 2011 at 3:23 am

    I also recommend exercising first thing in the morning, cutting down alcohol, and avoiding candies and sweets.

  • October 27, 2010 at 1:49 am

    this is a very organize menu, i will try to implement this one in the near futute..thanks for sharing

  • September 7, 2010 at 10:18 am


    That’s true. Portion control is a matter of habit and getting used to a new habit takes time. Once you get used it though, it makes things easier especially when it comes to losing weight.

  • September 7, 2010 at 9:46 am

    Chris, thanks again for your post. I’ve personally gone through periods where I’ve wanted to shed a few pounds. I’ve noticed that it takes a while to get accustomed to portion control and being aware of when I’m full to lose weight.


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