So, you’ve had a weight gain. Since obesity impacts so many people; it is important to adapt to a healthy diet and start an exercise program.

Weight Gain

Due to many individuals eating poorly; obesity has been on the rise. However, there are things we can do to shed unwanted weight. If you’re ready to lose weight, let’s get started.

First and foremost, start with a setting a goal. Whether you set a plan to walk at least 15 minutes every day or eat a healthy meal each day; set a plan. If you want to really shed the weight; start eating healthier.

Your Food Plan

In the first place, it is important to eat real food. Skip all processed food. When you start planning out your meals, it is important to make sure your food consists of:

  • Good quality protein meals and snacks. For example: eggs, veal, turkey, wild fish, lamb and grass fed beef.
  • Vegetables without starch such as eggplant, broccoli, zucchini, cauliflower, spinach and artichokes. Visit our National Women’s Health and Fitness Day for some recommended super foods to shop for, next time you’re at the market.
  • Carbohydrates that are healthy. For example, squash, pasta by Jovial, and low fat dairy products. Visit our Gluten Free Diet Awareness Month post for more food options.
  • Healthy Fat food such as nuts, real butter, animal fat, avocados, raw cheese and cold pressed oils.


Of course, it is important to incorporate exercise into your lifestyle. When you’re first starting out; one of the best exercises is to walk every day. Visit our Fifteen Minute Treadmill Beginner Workout to get started. When you first start walking, start slow. As you get more comfortable walking, you can increase your time and speed.

Another option is doing anything physical. For example, housework or garden work requires strength and endurance. Ultimately, there are many activities you can do without leaving your home.


Indeed, the holiday season is underway. Try to avoid eating food that is tempting. Although you may be tempted by certain foods, try and counter this by staying focused on your diet, health and wellness.

As always, I welcome your comments.