Intermediate Fasting

I was at a basketball game at a local high school with my daughter and I started to talk about a friends new diet. I was skeptical because it goes against all the diet plans I write about.

I always believed that you should eat most of your calories as early in the day as possible. This gives you time to burn them before dark when the body goes into hybernation mode. Hybernation is necessary to give the body time to heal itself.

The man sitting next to me was on this same fasting diet and had lost 30 pounds and actually had to stop because he was losing too much weight. He explained that he only consumed calories between 4 pm and midnight. The rest of the time he only drank water, black coffee, black tea. He didn’t consume any calories between midnight and 4 pm the next day. In a couple of months he lost thirty pounds.

So I read about this type of diet and found that it’s very popular right now. Humans and animals have been eating this way for thousands of years. The article when on to say that the 16/8 method is the most popular form of intermediate fasting. You consume all your calories in an 8 hour period and fast for the other 16 hours. Sounds hard, right. Not really, Many people skip breakfast now, so restrict your eat from noon to 8 pm. The other 16 hours you can only drink water, coffee, tea or any drink without calories. The 16 hours of fasting is the key to losing weight, and healthy eating during the other 8 hours.

It will take a little getting use to, so begin by only fasting for 12 hours and increase the time about 30 minutes a day until you reach 16 continuous hours of fasting. Actually many other diets promote the same thing but don’t call it fasting. There are several health benefits to fasting so not everyone follows the diet to lose weight. Some people follow fast to increase their metabolism and others fast to benefit hormone activity.

Next time you want to lose body fat try intermediate fasting and see if it works for you. Be patient and give the plan a few months. Remember the 16 hours of fasting is the key to losing weight.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Advertisements
Posted in Uncategorized | Leave a comment

Kick The Sugar Habit

Learn how to break free of the constant cravings and finally take sweet control of your diet. I’m re-blogging this from WebMD.

By Maura Kelly
So Long, Sweet Tooth

I found this article today. This one bad habit is the biggest problem that dieters have. Learn how to beat the sugar habit and the hardest part of losing weight is behind you.

I consider myself a pretty healthy eater. I chow down on a variety of fruits and veggies, lean protein and whole grains, and I do my best to keep my sweet tooth in check. So I never really worried about how much sugar I was getting — that is, until I recently heard one doctor say that high doses of sugar were poison and another that he was eliminating the refined sweetener from his diet. Uh-oh. Was the sugar I sprinkled on my oatmeal and stirred into my coffee — and okay, the occasional cookie or three — hurting my health?
If I’m eating too much of the sweet stuff, I may have reason to be concerned, doctors say. Sugar is made up of roughly equal parts glucose and fructose. When we consume it, the pancreas releases insulin, which helps our cells use glucose as fuel. However, if we eat more sugar than our bodies can process, insulin instructs our system to store the excess as fat, and we gain weight. That last statement is the whole key in gaining weight. “If you consume too much the body stores it as fat.” The body has no other way to store excess food. That’s key to remember. The body has no other way to store excess food.The more you weigh, the greater your risk for such health conditions as type 2 diabetes and heart disease.
Here’s where things get a little sticky. Some docs — particularly Robert Lustig, MD, a professor of pediatrics and endocrinology at the University of California, San Francisco — think that the problem with sugar goes beyond that. Lustig believes that the fructose in sugar is especially dangerous, because we can’t digest it properly. That means fructose is metabolized mainly by the liver, which works hard to try to break it down. The strain can result in type 2 diabetes as well as high blood pressure, liver problems and cardiovasculardisease, Lustig says.
Plenty of other experts think Lustig is exaggerating the dangers of fructose. “As long as we don’t eat it in excess, our bodies don’t have trouble breaking down fructose,” says David Katz, MD, the director of Yale University’s Prevention Research Center. But therein lies the real concern, he adds: Sugar itself is not bad, but all of us are eating way more than we should be these days. “That is what leads to obesity, type 2 diabetes and other health problems,” Dr. Katz explains.
I agree with the doctor about the dangers of fructose. The problem is that processed foods all contain sugar, drinks contain sugar and snacks contain sugar. If all you ate were raw foods; fresh veggies, fresh fruits and fresh meat from the butcher then yes a little table sugar in tea or coffee wouldn’t hurt, but we don’t eat like that anymore. Listen to this doctor and read the labels and cut back on all the sugar that you possibly can. You still get sugar every time you eat fruit or even some vegetables but that kind of sugar the body can deal with.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Posted in Uncategorized | Leave a comment

Are You Always Tired?

Tired. Drained. Pooped. No matter how you phrase it, you’re beat and need to drum up some energy.
Generally reported by more women than men, sluggishness can be caused by many things. But experts say poor nutrition is a big culprit. “Food is truly our body’s fuel,” says Cindy Moore, director of nutrition therapy for The Cleveland Clinic. “What we choose as our fuel is going to absolutely impact the performance of our bodies.” Here’s what the experts have to say about making sure your body gets the right fuel when it needs it.

The Forgotten Meal

At the beginning of the day, most people dash off to work or school without a thought to their body’s dietary needs. Who has time to eat in the morning anyway? Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine says, “Breakfast is an easy meal to forget. But if people are skipping breakfast and find they’re tired by midmorning, then it’s time to re-evaluate breakfast.”

Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.
To get these benefits and to prepare the body for the day, the Academy of Nutrition and Dietetics recommends eating carbohydrates for energy and protein for endurance. Energy, endurance, so what’s the difference? Well, energy is immediate “GO POWER”.  Endurance  will give you the the strength to keep going for several hours.

Some quick options include:
• Whole grain bagel with cheese
• Cereal with fruit and yogurt
• Whole grain toast with peanut butter and fruit
• Hard-boiled egg sliced into a whole wheat pita
• Scrambled eggs, toast, and fruit
• Oatmeal with raisins

I eat “oatmeal with raisins” but most people don’t want to be bothered, so I like the “cereal with fruit and yogurt”. I put everything in one bowl. Dry whole grain cereal (no milk), greek yogurt and frozen blueberries, or some other berry. You can put that together in 2 minutes.

For the really busy bee, Camire says breakfast bars, frozen omelets, breakfast sandwiches, oatmeal packets, and whole grain cereals in prepackaged plastic bowls are good choices for eating on the go. Be mindful, though, of the sugar and fat content of your morning meal. A study in Pediatrics found that children who ate sugary breakfasts were hungrier and ate more at lunch. Personally I’m not a fan of pre-packaged food of any kind. I’d rather take a few minutes at night and make food to carry with me. You can save a little money and you know what your eating.

Complex Carbohydrate Charge

Healthy eating shouldn’t stop with the morning meal. A well-balanced diet throughout the day is an essential source of sustained energy. Although carbohydrates have gotten a bad reputation, the nutrient is still the body’s preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Center for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy but deplete energy in the long run, no endurance.

The best way to maximize the body’s potential for energy is to eat a combination of complex and simple carbohydrates. Complex carbohydrates, which are slow burning, should make up the bulk of the carbohydrates we eat, says Grotto. Whole grains and starchy vegetables such as potatoes, squash, pumpkin, and carrots fall into this category.

This does not mean ignoring simple carbohydrates with a faster burn, such as those found in fruits, vegetables, and honey. They can provide an immediate source of energy.
Adding pounds of body fat does slow down the body, some of that tired, bloated, sluggish feeling is do to excess body fat, but even heavy people have energy. If you lack energy and think it’s your weight, you might re-think that. A good part of your problem is your diet. Never skip meals, eat only healthy foods and count those calories. You want to be under 2000 calories a day. If you eat the right stuff you’ll have more energy and you will lose weight.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Posted in Uncategorized | Leave a comment

Intermediate Fasting

I was at a basketball game at a local high school with my daughter and I started to talk about a friends new diet. I was skeptical because it goes against all the diet plans I write about.

I always believed that you should eat most of your calories as early in the day as possible. This gives you time to burn them before dark when the body goes into hybernation mode. Hybernation is necessary to give the body time to heal itself.

The man sitting next to me was on this same fasting diet and had lost 30 pounds and actually had to stop because he was losing too much weight. He explained that he only consumed calories between 4 pm and midnight. The rest of the time he only drank water, black coffee, black tea. He didn’t consume any calories between midnight and 4 pm the next day. In a couple of months he lost thirty pounds.

So I read about this type of diet and found that it’s very popular right now. Humans and animals have been eating this way for thousands of years. The article when on to say that the 16/8 method is the most popular form of intermediate fasting. You consume all your calories in an 8 hour period and fast for the other 16 hours. Sounds hard, right. Not really, Many people skip breakfast now, so restrict your eat from noon to 8 pm. The other 16 hours you can only drink water, coffee, tea or any drink without calories. The 16 hours of fasting is the key to losing weight, and healthy eating during the other 8 hours.

It will take a little getting use to, so begin by only fasting for 12 hours and increase the time about 30 minutes a day until you reach 16 continuous hours of fasting. Actually many other diets promote the same thing but don’t call it fasting. There are several health benefits to fasting so not everyone follows the diet to lose weight. Some people follow fast to increase their metabolism and others fast to benefit hormone activity.

Next time you want to lose body fat try intermediate fasting and see if it works for you. Be patient and give the plan a few months. Remember the 16 hours of fasting is the key to losing weight.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Posted in Uncategorized | Leave a comment

You Can’t Exercise Away A Bad Diet

When it comes to losing weight, the evidence is pretty clear – “you can’t outrun a  bad diet,” according to a recent editorial in the British Journal of Sports Medicine.

When one hour of exercise will only burn 300 calories on average and your eating over 2000 calories there is no chance you can lose weight by exercise alone. Weight Loss is 80 percent diet and Maintaining is also 80 percent diet.

If your goal is weight loss, that gym membership is going to do little to drop the pounds when your diet is out of shape. If you hit the gym five days a week for 30 minutes a day and you’re not losing weight, you now know why. It’s not your metabolism. It’s not your hormones. It’s what and how much you eat. We would be surprised if we knew how little calories we really need. Foods like fish or seafood, grains, fruits and vegetables don’t have that many calories. The average American will consume more than 3000 calories a day when actually 1500 is plenty. Unless you run 5 miles a day you don’t need a lot of calories. We consume half our daily calories in the drinks we consume. If we only drank water, coffee, and tea we could cut more than 1000 calories a day.

We’re talking about more than just your expanding belly and butt. A wicked diet causes more disease than physical inactivity, alcohol, and smoking combined, according to the editorial. Even those with a normal body mass index (BMI) often have metabolic abnormalities we usually see with obesity, high blood pressure, high cholesterol, and heart disease. Why? Their poor diet, despite their weight being seemingly healthy.

You often hear, “You’d have to jog 30 minutes to burn off that double cheeseburger.” But it’s more than that. The editorial cites a study showing an extra 150 calories of sugar causes more diabetes than the same number of calories in fat or protein. This isn’t permission to load up on all the fatty foods you want — too many calories is still going to lead to too much body fat.

In addition, research has shown that cutting carbohydrates in your diet is the most effective thing you can do to reduce problems including high blood pressure and high cholesterol and manage diabetes, the editorial notes. Those benefits are seen even if you don’t lose weight.

Don’t sit down just yet. Exercise is still critically important for your optimal health. Exercise is medicine. If you’re active, your risk of developing heart disease, diabetes, dementia, and some cancers plummets by at least 30%. No drug can do that. Exercise just doesn’t help much with weight loss.

If you’re looking to slim down for bathing suit season, take a good hard look at what’s on your plate. Load up on veggies and lean protein. Skip the starchy carbs and junk food. And when you’ve hit your goal weight, hit the gym to continue on your journey to good health.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

Posted in Uncategorized | Leave a comment

Yo-Yo Dieting

Is Weight Cycling or Yo-Yo Dieting Harmful?

Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it’s called “yo-yo” dieting. Weight cycles can range from small weight losses and weight gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle).

Some experts believe that weight cycling may be harmful to your health and that staying at one weight is better than weight cycling, even for those people who are obese. However, there is no convincing evidence to support these claims, and most obesity researchers believe that obese individuals should continue trying to control their body weight despite some weight cycling.

So far studies have not definitively shown that weight cycling and yo-yo dieting are harmful. However, further research on the effects of weight cycling is needed.

In the meantime, a fear of weight cycling should not stop an obese person from achieving a modest weight loss. Although health problems associated with weight cycling have not been proven, the health-related problems of obesity are well known.

If you are not obese and have no risk factors for obesity-related illness, focus on preventing further weight gain by increasing your exercise and eating healthy foods, rather than trying to lose weight. If you do need to lose weight, you should be ready to commit to lifelong changes in your eating behaviors, diet, and physical activity.

Is Regained Weight Harder to Lose?

Not necessarily. People who repeatedly lose and gain weight through weight cycling and yo-yo dieting should not experience more difficulty losing weight each time they diet. But, in my experience if you regain the weight, it goes back on quicker and that can be depressing and makes most people want to quit. In my opinion that’s the biggest reason for a person to quit trying.

If I Weight Cycle or Yo-Yo Diet, Will It Make Me Fatter?

Weight cycling and yo-yo dieting don’t appear to increase the amount of fat tissue in people who lose and regain weight. Researchers have found that after a weight cycle, people have the same amount of fat and lean tissue as they did prior to weight cycling. That said, in my personal experience, when I loss weight some of that is muscle and some is fat, but when you regain, unless your a workout fanatic the new weight will be mostly fat. which increase the muscle to fat ratio. The best research for you is you paying attention to your own body.

Some people are concerned that weight cycling can cause more fat to collect in the abdominal (stomach) area. People who tend to carry their excess fat in the abdominal area, instead of in the hips and buttocks, are more likely to develop the health problems associated with obesity. However, studies have not found that after a weight cycle people have more abdominal fat than they did before weight cycling.

I agree, and everyone will yo-yo to some extent so don’t worry about it. It’s when you loss 25% or more of your body weight and then quickly put it back, say over the winter, I think that can put a strain on your heart and if you do that repeatedly, than that could be dangerous.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Posted in Uncategorized | Leave a comment

Is Sitting The New Smoking?

Now studies show that 8 hours of sitting, which applies mainly to office workers, is just as bad as smoking and to go a step farther, if you’re not exercising that also is just as bad for your health as smoking is. This is a very controversal topic and there has been resent evidence that questions the findings.

Personally I believe that sitting  or laying for hours on end will cause the body to go into a hibernation mode that reduces your calorie burn. I wouldn’t think that this by itself can shorten your life but if you reduce calorie burn you will increase body fat if you don’t reduce calorie intake. So, indirectly you can shorten your life by increasing body fat.

When you see someone smoking, you might question “Why would you do that to yourself when you know it could kill you?” Do you react the same way when you know someone doesn’t exercise? You should. Not exercising is a problem that effect everyone in America because we have lost the need to walk. Walking is the exercise that will help all that ails you. It gets your blood pumping and good circulation is key to good health.

You wouldn’t dream of smoking (and if you do smoke, you’re likely trying to quit), so why poison yourself with inactivity? But many of us do. Nearly 80% of us don’t get the recommended amount of exercise. Many experts agree the inactivity epidemic is more concerning than the obesity epidemic. Far more people are inactive then obese, but because inactivity doesn’t cause cancer then it isn’t as important.

The benefits of exercise are numerous and irrefutable. It helps prevent heart disease, diabetes, breast and colon cancer, dementia, depression, and more. If you exercise, chances are you’ll live a longer, healthier life. Period.

What’s so powerful about exercise? Take heart disease, for example. Heart disease is associated with inflammation in the body. Exercise is a natural inflammation fighter. When you move, your muscles send out anti-inflammatory chemicals.

Also, every time you get up and move, your blood sugar, cholesterol, and triglycerides improve. When you sit down, they get worse. It’s just about moving more. Most of us remember our grandparents and maybe they lived into their 90’s, but in their generation they walked a lot more and did more physical work and probably had a lot less stress. More physical activity and less stress, maybe that’s the secret to a long, happy life.

If you’re not active now, I’m sure it sounds overwhelming to start an exercise program. The good news is you can see health benefits with even a small amount of activity. Even taking a daily 5 minute walk around the office will improve your health. Slowly build up from there.

Ultimately, you want your goal to be 30 minutes at least 5 days a week of moderate exercise. We’re talking about a brisk walk– hard enough that you can talk comfortably but not able to sing. But take your time getting there. Throw in resistance exercises a couple of days a week, and you’re on track.

If you’ve tried exercise before and didn’t lose weight, don’t be discouraged. You are still getting health benefits even if you’re not shedding weight. If you’re overweight but active and fit, you can expect to live as long and healthy as someone who is normal weight and fit. Even if you’re obese, being active helps you live a longer, healthier life than a normal weight person who isn’t active. Losing weight is more about diet, so even if your active and fit, you’re not going to lose weight until you change your diet. Increasing your physical activity will make you a healthier person and losing weight will even make you healthier. I’m 70 years old and I don’t take medications. My Doctor said I’m very healthy for my age, keep it up.

Think you’re too old for it to matter? Hardly. Regardless of your age, getting active has enormous benefits even in your 80s and beyond. We’re not just talking about living longer, but living better with a higher quality of life.

As British-American anthropologist Ashley Montagu once said, “The idea is to die young as late as possible.”

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Posted in Uncategorized | Leave a comment