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Healthy Weight Loss Without Dieting

Being a vegetarian for several decades, and the editor of the Journal of Health for several years inspired me to write many health articles

Fresh Vegetables

Healthy Fresh Foods

Healthy Fresh Foods

Healthy Weight Loss Without Dieting

Obesity is approaching pandemic proportions. Once considered to be a characteristic of the American lifestyle, obesity is now threatening the health of cultures around the world. As fast food chains and manufactured foods gain popularity in other countries, obesity gains victims. Obesity seems, at times, to be out of control in a world of fast food, snack foods, and sugared drinks. Obesity´s traveling companions are disease, dental problems, low self-esteem, and death. The rapid increase in obesity can be stopped, but only if individuals are willing to take responsibility for their own eating habits.

Losing weight can be accomplished without dieting. No special pills, or processed food ration packets, are needed to lose weight. Following some simple guidelines, and adopting a healthy lifestyle, results in weight loss without dieting.

Avoid Fast Foods

Just say no to fast foods. One fast food meal can contain more calories than the average adult should eat in a day. The sodium content is phenomenal and the percentage of saturated fat is in the outrageous range.

Checking a fast food chain´s website, to obtain the nutritional information for their 2/3 pound burger, it is quickly discovered the burger contains 1,320 calories. The fat content of the burger is responsible for 860 of those calories. This popular burger also contains 1,840 mg of sodium and 125 mg of cholesterol, but provides only 2 grams of the 25 to 30 grams of the daily fiber requirement. This meal will contain many more calories if french fries, a soda or shake, and a dessert are added.

Stop Eating Fried Foods

People are frying everything that stands still. Oven roasted turkey is dumped in favor of fried turkey. Vegetables are dipped in egg, coated in bread crumbs and deep fat fried. A host of other foods are now being fried. Cheese sticks, Twinkies, Oreos, avocado chunks, peanut butter and jelly sandwiches, cheese cake, macaroni and cheese balls, pickles, pizza slices, Mars candy bars, brownies, and apple slices are just some of the foods being dipped, coated, and deep fat fried. Don’t fall into the “just this once” trap. Sometimes poison tastes so good we go back for seconds and thirds.

Cut Back on Manufactured Foods

Manufactured foods contain artificial flavors, preservatives, emulsifiers, high fructose corn syrup, sugar, monosodium glutamate, and the sugar-free foods contain artificial sweeteners such as aspartame or saccharin. Many of these ingredients are excitotoxins.

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Broil, Bake, and Steam

Cook your food using one of these three methods. When you broil and bake your meats, they cook in their own juices instead of greasy oil. Steaming is the tastiest method of cooking fresh vegetables. Once you eat fresh vegetables steamed, you will never want sodium-laced, canned vegetables again.

Drink Water

The needed amount of water varies from person to person, and from climate to climate. The traditional saying admonishes us to drink eight glasses (of eight ounces) of water daily. Eight glasses is not always enough. Our bodies use water all day long to perform necessary functions. The body will store water when it is not receiving enough. The stored water causes weight gain. Drink a minimum of two to three liters per day, and more when you have been exercising, walking, or sweating. Coffee in moderation will not contribute to weight gain but does contribute to dehydration.

Walking and Exercise

Exercise builds and tones muscle. It’s an important ingredient of a healthy lifestyle. It improves your flexibility, strengthens your bones, and makes you feel great. Exercise, combined with good nutritional habits, contributes to weight loss. Walking is the perfect exercise for most people, including seniors. Talk to your doctor to determine the best exercise program to meet your needs.

Foods to Eat

Eat meals consisting of lean meats, raw fresh vegetables (and steamed), low fat dairy products, fresh raw fruits, and whole grain breads and cereals. These foods are not full of added sugars, dangerous excitotoxins, chemical preservatives, and artificial flavors and colors.

By making a lifestyle change, you can lose weight safely and improve your overall health. Determine to give up the unhealthy foods and adopt a new way of eating. You won´t feel hungry when your body´s nutritional needs are met, and eventually the desire to eat fried greasy food and calorie-laden desserts will disappear.


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.

© 2019 Judith Hayes

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