Diet For Exercise And Weight Loss


In the first of these three articles, “How To Lose Weight Consistently“, we explored why weight loss is essential for health. In the second article, “Weight Loss Is Good“, we dealt with how to lose weight, starting first with exercises and weight loss. We finish the discussion on weight by looking at diet for exercise and weight loss.

Exercise can help weight loss on its own. Diet can help weight loss on its own. But the best results are often achieved by a combination of these measures.

And exercise without good nutrition, may do more harm than good. You may achieve weight loss, but end up with deconditioned muscles, nutrient deficiencies, or both. A healthy meal MUST be taken within one hour of exercise.


To reiterate, the weight loss advice offered in these three articles, has been tried and tested. The Author used the weight loss program in Family Practices situated in urban, peri-urban and rural practices for two decades.

The advice provided here produced positive weight loss results in 80-90% of clients. And importantly, the weight loss is consistent. Esteemed Reader you will continue to lose weight consistently, for months and months, and improve your health and fitness.

DISCLOSURE: This post contains affiliate link(s). An affiliate link means the Author may earn a small commission if you make a purchase through such a link. This is at no cost to You, Esteemed Reader. Read full Disclosure Statement


It is essential to cut down on calorie intake. Sugar substitutes such as this one go a long way to helping you achieve that calorie restriction:

#Ad Lakanto Monkfruit Sweetener


For monitoring weight and body composition, as well as weighing food, every home should now have the following two items or similar:

#Ad Arboleaf Digital Scale – Bluetooth Smart Scale Bathroom Weight Scale, Body Fat Monitor, 10 Key Composition, iOS Android APP, Unlimited Users, Auto Recognition, BMI, BMR

#Ad  Tanita KD-321 Digital Kitchen Scale



First, let us quickly answer some quick and frequent questions about items and activities which can or cannot help weight loss.

The following, listed alphabetically, CAN help weight loss (that is, they can be used in conjunction with a comprehensive diet and exercise weight loss program, to boost its effectiveness):
– does CINNAMON help weight loss? Yes
– does GARLIC help weight loss? Yes
– does GINGER help weight loss? Yes
– can HYPNOSIS help weight loss? Yes. The effect is very little.
– can NUTS help weight loss? Yes (only if taken in moderation. The effect is little)
– do SPICES help weight loss (cayenne pepper, chillies, curry)? Yes

– do SUPPLEMENTS help weight loss? Yes. Meals can sometimes be substituted with good quality, affordable supplements such as shakes. Fat metabolisers are also a great idea to add to your meals.

– does TEA (black tea, green tea, rooibos) help weight loss? Yes

– does VINEGAR help weight loss? Yes

– does WATER help weight loss? Yes, it can provide a sense of fullness in the stomach, and decrease calorie intake. LEMON WATER has the added advantage of increasing metabolism

– does YOGA help weight loss? Yes. The effect is little though.

The following, listed alphabetically, CANNOT help weight loss:
– alcohol does not help weight loss
– coffee does not help weight loss
– smoking does not help weight loss


We have indicated that the cornerstone of weight loss is calorie restriction. The calories you consume daily, must be less than the calories you burn. This, strictly speaking, means you must try to know the calorie content of various types of food.

And in terms of weighing, in your home you should have (links above):

– good quality (bathroom) scales to monitor your body weight

– weighing scales for your food

These are the foods to avoid or limit:

– sugar in all its forms. Soda drinks contain too much sugar!

– other forms of carbohydrates, especially refined carbohydrate

– animal fats and other saturated fats*

– processed foods

– foods preserved with salt e.g. crisps, biltong

* White meat is preferable to red meat. Vegetable fats, as found in margarine, peanuts, cooking oil like sunflower oil, are healthy oils (essential oils).

In terms of food preparation, as much as possible, food should be boiled or grilled, and not fried or baked. All visible fat should be removed from meat, including the skin of poultry.

These are the foods to eat frequently:

Fresh vegetables and fruits

Whole foods

Whole grains

Nuts (avoid salted ones)

THE MEDITERRANEAN DIET is your best bet in terms of being healthy, suited to the human gut, and compatible with a weight loss program.

Timing and frequency of meals

This is where there is a lot of confusion. To start with, your body needs a regular supply of nutrients for body functions and tissue maintenance.

Frequent skipping of meals e.g. never eating Breakfast, may not be a good idea. It sends a message to your brain, that you are in a famine situation. The brain then sends a message to the whole body (through hormones) to go into storage mode.

When the body switches from a catabolic (breakdown) to a storage mode, most food that enters the body, is converted to fat. Therefore, body weight increases! This phenomenon is noted the most in people of African descent.

Please avoid eating meals, and then sitting down or sleeping. If you do this, the food you have just eaten gets stored as fat, increasing your weight.

The last meal of the day should be taken at least two hours before bedtime (ideally three hours). And try to always get up and do something after a meal, even if it’s a minor chore such as washing the dishes! These measures ensure that food gets burnt and used for energy, as much as possible.

Water and electrolytes when exercising

As mentioned above, water is very important for weight loss, because it can actually enhance weight loss. But water is also very important to attend to because exercise increases water loss through sweat, panting, heat generation, etc. And sweat contains electrolytes that are needed by the body, in normal physiologic concentrations.

Under normal physiologic and atmospheric conditions, a 70 kg man (reference point) requires 3 litres of water daily (this being total water including that in beverages and food). This amount has to be increased accordingly, to cover for water lost through exercise. Failure to attend to this, can harm certain parts of the body such as the kidneys.

Electrolytes like sodium and potassium, if lost excessively through sweat or urine, can cause weakness, tremors, and muscle aches. They have to be replaced regularly. The best and healthiest method of maintaining electrolyte balance is through fruits (e.g. bananas) and fruit juices.


This is a very good question. It is important to note that losing weight too fast is not good. And as mentioned in the previous articles, setting unrealistic weight loss targets can only cause disappointment.

A weight loss of 1% of body weight per week is very good. So, a 50kg person should be content with losing 1-2kg per month. Sometimes the results can be a bit faster, but sometimes on the slower side.

What is important is to lose weight consistently. Weight accumulates over a long time. Patience is very important in trying to lose weight.

It is also crucial to understand that body weight, and weight loss, are influenced by the below factors. Some of these factors cannot be modified.

– genetics or inheritance

– sleep patterns and sleep duration

– your mood. A depressed mood can cause weight loss. But, due to decreased metabolism, depression can also cause weight gain or prevent weight loss!

– certain medications, either short-term (e.g. steroids) or chronic medications. Some of the worst medications in terms of causing weight gain are antidepressants. Tricyclic antidepressants, in particular, cause weight gain directly, on top of increasing appetite

– general medical conditions. A classic example is the thyroid gland, situated in the neck. If it is hyperactive, it causes weight loss. When underactive (hypo) it causes low metabolism, low energy, and weight gain

– diseases of certain organs, such as the heart, kidneys and liver. The most frequent mechanism of weight gain is salt and water retention


Being overweight is unhealthy. Obesity is dangerous. These conditions are too prevalent and are killing our loved ones.

We have to act to prevent weight problems. And where they have already set in, we have to act speedily to begin weight loss.

Most importantly, an attempt at weight loss must be well planned. It must be realistic. It must be comprehensive – there is no “one method to lose weight fast”.

By making a good diet, exercise and weight loss plan, and sticking to the plan, one can achieve satisfactory weight loss consistently. Long term weight loss is possible, if personal discipline in terms of weight loss diet and exercise is maintained.


Comments, questions or indeed any contribution are very welcome. They go a long way to improving this website that is at your service, Esteemed Reader.

Kindly take a minute or so to share your thoughts on this or any other article on this website. And thanks in advance!

2 Replies to “Diet For Exercise And Weight Loss”

  1. In my weight loss journey my main challenge has been, being consistent about monitoring my calorie intake, i felt like its just a lot of administration , I have noted your recommended ways to go about this. 

    Secondly what resonated with me in this article are other factors that influence weight loss , like sleep and mood. I personally know that if I didin’t sleep well I eat more.

    1. Hi Bogadi,

      Thanks for reading through the article and providing valuable input. ☺️

      You will find the two other attached articles helpful too, I am sure.

      Challenging as it may seem, we do have to be careful that our emotional state doesn’t disrupt the goals we set for ourselves in the weight loss journey.

      Warmest regards.

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