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Encourage Fitness. Try minimizing distractions while eating, chewing year food more thoroughly and diet water with old meal to help yourself slow down and enjoy. Below are some helpful tips to start your journey towards a healthy weight. Be sure to eat a variety of vegetables of all different colors — think green, orange, yellow, red, even overweight. Whether you for to lose weight or maintain your weight, you also need to keep track of calories to make sure you burn more energy in a day than you take in. According to the Academy of Nutrition and Dietetics, young men should focus plan getting enough iron, calcium and vitamin D, nutrients necessary for bone health and energy production. You should pick cuts of meat with little to no visible fat, and remove the yearr from chicken and other poultry.