How to Lose Weight - The Right Way

by Health Mart

Nowadays, people want to lose weight fast. They go on extreme diets and eat a lot of food known to be “fat-reducing” or don't eat any food at all until they feel immense hunger. And they base the results of their diet from the number they see on their weighing scale. But losing weight shouldn’t be based on a number. Extreme diets and health plans of other people doesn’t mean it will work for you. And, not eating when feeling hungry doesn’t mean you are doing the right thing. Every person’s body is different and should be taken care of to have a well-balanced diet. 

A well-balanced diet is getting enough calories from the food we intake so that our body can function well. These calories are energies that we use up for walking, thinking, talking, breathing, and other important functions. Each person’s calorie intake depends on their age, gender, and physical activity level. 

Daily calorie intake based on United States Department of Agriculture (USDA) guidelines:

  • children ages 2 to 8 years: 1,000 to 1,400 calories
  • girls ages 9 to 13 years: 1,400 to 1,600 calories
  • boys ages 9 to 13 years: 1,600 to 2,000 calories
  • active women ages 14 to 30 years: 2,400 calories
  • sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
  • active men ages 14 to 30 years: 2,800 to 3,200 calories
  • sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
  • active men and women over 30 years: 2,000 to 3,000 calories
  • sedentary men and women over 30 years: 1,600 to 2,400 calories

    This is important to know because having a well-balanced diet also means we need proper intake of nutrients so that our bodies can fight off diseases, infections, etc. A person needs to include these foods from the five food groups to have a well-balanced diet.



    • Primary source of essential vitamins and minerals.
    • You may enjoy it raw or cooked but keep in fact that cooking vegetables removes some nutrients.


    • Great source of natural sugar.
    • Could be a replacement for snacks instead of eating chips, cookies, etc.


    • Contains fiber and protein.
    • The hull, or outer shell of the grain is where the nutritional value is.
    • Try switching to whole-grain products.



    • Primary source of calcium, vitamin D, etc.
    • Major source of fat so only take small portions.

    There are instances wherein people don’t take enough vitamins and nutrients that their bodies need so they choose to take supplements. The most basic vitamins are water-soluble vitamins (vitamin C, B vitamins, and folic acid). Our bodies don’t store these so we need to intake it more. If we intake more than we need, our bodies will just get rid of the excess when we urinate.


     Checkout various vitamins and supplements from !


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