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Eat Right and Exercise and Lose Weight to Gain Muscles

Miebakagh57 is a retired Chief Administrative Officer. I am passionate about aerobic exercises, food, nutrition, and good health.


I am not an overweight person. But I realized that I once lost some weight, and I know how, and I did everything within my power to gain back what I lose. Again, some of my female friends have even asked me to help them cut down on their weight. The result was good. This experience has helped me in weight loss programs without any problem and it is best that I share it with the outside world.

Expertise to me is not how well you are educated in such issues but how you pass through the issue and resolved it. In this article, I will show you how you can lose some pounds if you are an overweight person.

A Cleansing Regime

To lose weight, the body needs to be cleansed from some waste deposits. These deposits can be anything from drugs, an addictive chemical in food and beverages, especially fruit juices that are commercially produced. The cleaning will help break down some adipose tissues and unwanted fats in the body.

The best natural method I have realized so far comes from using three citrus fruits: grapefruit, lemon, and lime.

Make a dilute juice of these three fruits. For the first 12-24 hours, you should be drinking this and nothing else. If they are any other things you should be eating, it will be cucumber and water to flush your digestive system. If you are allergic to citrus fruits, chew cucumber and drink water.

You will do this on the first day. You may experience a little discomfort. But happily, all is working well. Are you not determined to lose unhealthy fats and regain health?

Add a little salt to your citrus juice if you find the taste does not agree with you. And be sure to drink plenty of water too when you are tasty.

Cucumber Fruit and Lime Juice


Issues in Weight Loss

Many ways to lose weight exist. Some have been formulated into a food diet. And despite this, prove a failure to many persons that tried the formula. The various ways must have some common evidence if it will work for all or rather be of some help to many.

The best evidence for losing weight is diet and exercise. What you eat is what you are. High protein food with less starch and sugar will make you lose weight faster with regular weekly exercises if you are determined to pay the price stubbornly.

The question is to eat less to lose weight. What makes one fat seems to make another person thin. Though it is the same food that is being eaten. What can account for this? Is it a hormonal imbalance? Unintentional weight loss due to disease or insufficient nutrients is not the issue here. Loss of appetite is completely ruled out. This article only seeks to address gradual and healthy weight loss in persons who desire to trim down their figure via, diet and exercise.

Eating less and exercising more is the sure way to lose weight. But refined carbs, sugars, added sugars, beverages, and synthetic fats should be cut down and eliminated altogether.

Low Glycemic Index Foods

Eating less and exercising more is the sure way to lose weight. But refined carbs, sugars, added sugars, beverages, and synthetic fats should be cut down and eliminated all together.

Fruits that have lots of starch and sugars also should be avoided or cut down. Go for the lower Glycemic index and Glycemic load foods. These foods have lots of water 90%. Here are examples

Fruits: plums, grapefruit, peaches, apple, coconut, and coconut milk, lemons, lime, grapes, and apricots.

Vegetables: broccoli, celery, kale, eggplants or garden eggs, green bean, cabbage, Brussels sprouts, and all leafy greens.

Grains: whole wheat bread, brown rice, quinoa, oat, and barley.

Legumes: black bean, chicken pea, kidney bean, lentils, soybean, and black-eyed pea.

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A cut of the food is enough if you care for the weight loss program.

Less Carbohydrates

Okay, we begin with sugar and starch. Our body is very sensitive to absorbing these food items. Sugar and starch that help you put on weight will be our number one food item to eliminate in this weight loss talk.

1. Take away much-refined sugar and starch or carbohydrates and high glycemic index fruits that are very high in sugar in the diet. Refines sugars and starch stimulate the secretion of insulin into the bloodstream. Insulin is a fat-storage hormone. Insulin is needed to burn sugar. But when it becomes low, the body will start to burn fats instead of carbohydrates or sugar. Carbs form part of a healthy weight-reducing agent. Our body needs starch and sugar. The muscles, nerves, and brain need sugar as a primary nutrient or fuel. Go for the low glycemic index fruits and carbohydrates.

2. Identify the sugars and starch that are contributing to the gain in weight. Is it sweet potatoes? Is it white bread or commercial custard? Is it refined sugar used in tea? Or is it the fruit juice with 'added sugar'? A conscious effort should be made to write down the carbs you eat for over two weeks. Which do you think raised your weight? Eliminate all these in your diet.

3. Go for natural complex starch and sugar. These are unprocessed and retained all their natural balance and help in weight reduction. Limit your intake to 15 to 20 percent and not more. By this, your body will burn more fats and especially unhealthy fats that are deposited as wastes. Because these complex starch and sugars steadily released their by-products into the bloodstream, the rate at which they metabolized is low. Always remember that sugar stimulates the secretion of insulin. This is a basic fact. Also, when starch is converted to sugar after digesting, the steady release of sugar or glucose into the bloodstream is safer than the release of white or refined sugar that gushes into the blood. Try brown sugars in your teas and custards; and use the same in mixing your cakes and dough for making bread, especially brown bread. Homemade brown bread should be preferable over white bread. So, removing unnecessary sugars and starch in your meal will lower your insulin level and make you lose weight.

4. Choice your carbs from whole tubers, leafy greens, and fruits that are low in starch and sugar. Pick carbs and fruits that are low in Glycemic Index GI and Glycemic Load GL. A carb with a GI of between 1 to 20 is fair enough.

Fresh Citrus Fruits with cucumbers

Citrus fruits and cucumbers are low in glycemic load and glycemic index

Citrus fruits and cucumbers are low in glycemic load and glycemic index

Options for Losing Weight

The challenge before us is to lose weight. Many ways exist. Did you resort to drugs? Drugs can help you lose weight but the health risks are high. The well-known Mayo Clinic does not support drug therapy for an overweight person due to its many health risks and side effects.

Are you presently undergoing treatment for weight loss? What method are you preferring and how do the results affect you at the moment?


Fats and Oils

Fats and oils are other food groups that can help lower a person's weight. Good sources of fats are red meat, egg yolk, butter, cheese, and milk. Others are peanuts and peanut oils, almonds, olive oil, and cod liver oil. Palm oil and coconut oil are excellent. Some oils like coconut oil are very rich in Medium Chain Triglycerides MCT and are more satiating, and easily raise your metabolism rate.

Egg yolk, in particular, is a natural fat. It has some fatty acids and helps lower blood cholesterol from bad to good levels. It is a must-eat for everyone that desires to lose weight. Eggs have all that it takes to support life. It should be enjoyed.

Red meat is good animal fat. Eat butter and cheese instead of margarine. Butter and cheese are more satiating. These fats from animals are natural, safe, and good.

Many years ago, it was thought these animal fats cause ill health like hardening of the arteries, hypertension, and other heart-related diseases. Now recent scientific research has shown that it is the chemical processed refined oils and fats that are the cause.

Eat less animal and fish fats, and cut off completely the refined fats and oils.

Egg is Excellent Source of Protein and Fat

Bird Eggs

Bird Eggs

Animal and Vegetable Protein

Protein is another food group that can help you lose weight. Protein is the material from which the body is built up. To lose weight, get your source from high-quality animal protein. Lean meat is one of the best sources of animal protein. The lean cut should be at least 95 percent. The remaining 5 percent should be fat.

Egg white is an excellent source of animal protein. Egg protein contained all the essential amino acids that the body needs for the growth and replacement of dead tissues. One should eat at least 30 percent protein daily along with other foods to lose weight.

Fishes and kinds of seafood make an excellent source. Sardines, mullets and salmons, shrimps, and lobsters should be enjoyed freely. And these are reputed to contain omega -3 and -6 fatty acids that keep the heart healthy.

Vegetable proteins are not a reliable source of amino acids, the building block in a protein. But eat fewer vegetable proteins, because they contain a high level of carbohydrates.

Your protein in a plate of a meal for weight loss purposes should include 2 eggs, lean meat, brown soya bean, or any white bean, and peanuts.

As protein is more satiating than carbs and fats, it will not make you hungry and crave unnecessary chip foods. So your metabolic rate will be raised.

Should you feel like eating, you can chew a cup of cucumber, apricot or carrots, eggplant, or garden eggs. These fruits are very low in carbs. The carb value is insignificant and your metabolic rate will still be raised. You should lose weight instead. Other good animal proteins are lamb, turkey, and fowl.

Fish is Excellent Source of Protein to Lose Weight

African Mullet fishes

African Mullet fishes

Fruits and Vegetables

Add fruits and vegetables regularly to your meals. Certain fruits and vegetables are high in carbs and sugars. They should be avoided at all costs. Instead, pick the ones that are very low in starch and sugars, and high in dietary fibers. This will help to raise your metabolic rate further.

For example, cucumbers, melons, semi-ripe papayas, white or yellow guava and; unripe tomatoes, Brussel sprouts, broccoli, garbages, spinach are low in sugars and starch but high in dietary fibers.

Vegetables are Low in Starch But High in Dietary Fibers


Prepare Your Meals at Home

I suggested that you prepared most of what you had to eat at home, instead of dining out. Try to say no with much thanks to invitations explaining why it is not convenient for you. Your explanation will be accepted with encouragement if it is geared toward your goal.

Did you know that preparing your meals at home will result in a small but significant loss in weight? The washing, cutting, and pilling, are like exercises according to Dr. Robert Taylor. All contributed to some loss in weight in your favor.

The Shocking Truth About Your Health

A Good Workout

Foods should be first In every weight loss plan. But to get maximum benefit, exercise is recommended. An inactive body always accumulated waste matters in the form of unwanted fats. To help break it down and flush it out of the body, physical activity can be useful in all cases. When you exercise, you lost some weight. A short exercise of ten minutes will not give the desired result. Moderate or high-intensity exercises 30-60 minutes for over six weeks will result in enhancing your weight loss effort.

One of the best workouts I like for weight loss and maintaining weight is brisk walking and jogging. You can begin with a very short distance of say 1/4 of a mile. This is not much. Just go slowly. It is jogging not fast running. Make this one hour.

Walking can be good exercise. Walking for over one hour daily will help you lose some weight in addition to jogging. Do this for 90 days and see how much you have to lose.

Why not schedule the time to do some work out on certain days of the week? I personally scheduled Mondays, Wednesdays, and Fridays for exercises, and jogging. Exercises like the jumping jack, the press up and down and push and pull, squat and mountain climbing can be done in one living or the sitting room. On Saturdays, I jog a mile. Choose any workout that suits you.

Exercise Helps You Loss Weight

I am doing a workout indoors

I am doing a workout indoors

Swimming in the Open Water Form Part of my Workouts

Miebakagh enjoys swimming

Miebakagh enjoys swimming

An Indoor Exercise

I am doing a press up and down related exercise

I am doing a press up and down related exercise

Suggested Foods to Lose Weight

Some Food Group

ProteinFats And OilsCarbohydratesFruits And Vegetables

Eggs, lean meat 75% cut, turkey, fowl, soy bean, fish, milk,

Egg yolk, red meat, butter, milk, peanut butter, cheese, olive oil, cod liver oil,

brown bread, brown rice, brown sugar, potatoes with skin, all unprocessed whole carbs.

cucumber, apricot, carrot, broccoli, brussel sprout




green chili, green bean, onions, garlic and ginger





Diet Tips for Weight Loss

  1. Do not give up when you have not seen results yet.
  2. Turn your diet and exercise program for weight loss into a long-time lifestyle.
  3. Eat less and drink lots of water or dilute fruit juice.
  4. Eat lots of fruits and vegetables daily as a snack.


It is not just reading and taking action once or twice that will make you lose weight in this discourse. It should be consistent over a period of three to six months when a realistic result is achieved. It all depends on how determined you are to achieve the goal. That is why you should mark out a schedule calendar for your walkouts as well as for the foods you eat.


1. ABC OF NUTRITION by A. Steward Trustwell, BMJ Books, London.

2. Naturally Fit by Bruce Tulloh, Arthur Barkers Books, London.

3. Loss of Weight

4. Weight Loss

5. Loss Weight Fast

6. WELCOME TO THE MIDDLE YEARS, by Dr. Robert Taylor, Acropolis Books ltd., Washington, DC.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Miebakagh Fiberesima


Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on October 02, 2018:

Hello,Kirtidv006, thanks for stopping by and commenting. That you are getting aged does not matter. Help is always on the way. I will soon publish a new article specific on well balanced diet, that will de-age a person. I am reviewing and revising the article to ensure it meet HubPages standards. Continue to eat fruits and vegetables regularly. See my recent article: Eating Fruit and Vegetables Daily," It is a good read. Many thanks again.

kirtidv2006 on October 02, 2018:

Thanks Miebakagh. My weight has fluctuated over the years due to unbalanced diet. However, now as I am getting older I am realizing more and more the importance of balanced diet and how it does contribute in maintaining a consistent weight. I recently started eating fruits for lunch with a small amount about a pretzels on the side to add something crunchy to my diet. So far so far. Hope i can keep this up.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on July 17, 2018:

Hi Dredcuan, thanks for visiting and commenting. You are always welcomed.

Travel Chef from Manila on July 17, 2018:


Have you heard about whole 30 diet? it's almost similar with your recommendations. Any processed and any carbohydrates must be eliminated from your diet.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on November 30, 2014:

Readers are welcomed to make constructive comments to help improve this hub where necessary.

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