Tips For Permanent Lose Weight

I found this post on WEBMD and thought it was worth reblogging. There’s good information here and at the end I added a paragraph of my own.

1. Change the way you describe your goals.

Call it whatever you want, but don’t call what you’re doing a diet,” says David Grotto, RD, author of The Best Things You Can Eat. When your trying to lose weight, you’ll never keep the pounds off permanently if you thing about this as a temporary problem that you can fix in a couple of months. The problem with diets is they have a beginning and an end. You will only succeed, when you make a lifelong commitment to a healthier lifestyle. I call it “my new meal plan”. The Doctor has a point, using the word diet and convincing yourself that “this is just a diet and I’ll get back to those desserts after this is over” is not a good way to look at your weight problem. I liken a weight problem to a person who has a problem with smoking. Once you give it up you can’t go back to your old ways. When you change to a healthier eating plan you can’t go back or the cycle will start all over.

2. Make your goal meaningful.

Shift your focus from “I want to fit into those jeans” to “I want to feel good and have more energy.” Whether you realize it or not your goal is to lose body fat. And after you lose that first 10 pounds of fat, you’re going to feel like a kid again. Internal goals like how you feel instead of how you look tend to have greater staying power over time. Concentrating on the feel-good benefits you’re getting also helps you to stick with your plan.

I want to add that 10 pounds on the scale doesn’t mean you lost 10 pounds of body fat. That’s were exercise comes in. By building muscle when your losing weight more weight loss will be body fat. Normally when a person loses weight most of that weight is muscle mass, but when an adult gains weight, that weight is mostly fat. That’s why exercise is so important, you have to try and change the equation. When you lose weight you want that loss to be body fat.

3. Break up with things that don’t work.

Consider what you’ve done in the past to try to lose weight and what you could do differently this time? For example, if your downfalls were snacking at work and waiting until the end of the day to exercise, start packing a healthy snack to take with you each day and go for a run first thing in the morning before the day’s demands get in the way of your good intentions. It’s important to plan how your going to lose weight. It’s not going to happen by accident.

4. Make it easier on yourself.

Set yourself up for success with some small tweaks, starting at home. 

Do things that will help, not hinder, your weight loss. If you want to make that early-morning jog happen, lay out your running gear before going to bed. Want to get in the habit of snacking on fruit, not chips? Put a bowl of fresh apples or pears on your kitchen table or counter. If it’s convenient, it’s more likely to happen. Another thing that can make weight loss easier for you might be to “be mindfully” of things your buying at the grocery store. If you don’t buy it, then you can’t eat it.

5. Form a fan club.

I’m not the kind of guy who runs out and tell everyone he’s going to lose weight. I’d rather lose the weight and then have people discover that for themselves. You get a lot of compliments that way. Some people believe in moral support. They want a support group like friends and family to encourage them to stay the course. And that will work, that’s the idea behind “Weight Watchers”. If your someone who wants that support group to give you confidence, I think Weight Watchers is the way to go. Those people are professionals at motivation and will keep you on track. All you have to do is show-up. The problem with trying to use friends and family for a support group is that some of them won’t think you need to lose weight and they’re not going to be supportive to matter how much you want them to be.

6. Be flexible.

Something is bound to pop up that can throw you off track (the grocery store sells out of your favorite salad ingredients, or your favorite Zumba class moves to a new time).

Expect the unexpected. You might have to create a backup plan on a moment’s notice like trying a new class at the gym, or buying celery or snap peas to go with your hummus.

The key is to be ready, willing, and able to revise your routine and find ways around obstacles. Don’t let one surprise throw off your whole routine. Changes in your routine are the biggest reason for people giving up. If your going to lose body fat and become the person you want to be, then you can never give-up. I know people and you probably do to, that always seem to look for an excuse to quit. You can’t be “that person” and accomplish your goal.

7. Be your own BFF.

When you miss the mark, show yourself some compassion. You’ll avoid letting a slip become a fall. Your going to have set-back like injuries or maybe you have to change jobs or move. Research found that most people who succeed at keeping New Year’s resolutions say their first slip-up strengthened their resolve. So give yourself a pep talk, just as you would a close friend. Then dust yourself off, learn from the lapse, and pick up where you left off.

8. Tune into your hunger.

To prevent overeating, rate your hunger on a scale of 1 to 10, with 10 being extremely hungry. Eat when you’re in the middle of the scale, psychologist Leslie Becker-Phelps, PhD, says.

If you know you won’t be able to eat later, have a snack or small meal when your hunger is low. This helps you avoid getting overly hungry, which can set you up for overeating later on. This is why the “5 small meals a day plan” works. You have to keep the schedule and don’t miss a meal or go too long without eating. The object is to eat before you get hungry.

9. Make yourself accountable.

Keep a food and exercise diary on paper, online, or with an app on your phone.

Consistently recording your eating and exercise habits, along with weighing yourself regularly, gives you some advantages. Seeing the results you want motivates you to keep going. If the results aren’t so great, you can make changes to fix that. You have a journal and you can see what you have to change.

You can monitor your progress any way you want to. Experiment and pick the method that works best for you and that you are most likely to do.

10. Know your emotional triggers.

Using food to handle boredom, frustration, stress, anger, or sadness can sabotage your efforts. Feel your emotions, but don’t let them get the best of you. Figure out what helps you relax and feel positive. Try listening to music, chatting with a friend, exercising or going for a walk. Boredom is the main reason people eat when watching TV.

11. Make sleep a priority.

Studies show that not getting enough sleep triggers hormonal changes that can lead to feeling hungrier. There’s no underestimating the importance of a good night’s rest. The recommended amount for adults is 7 to 9 hours of shut-eye per night. If you’re not getting enough sleep you won’t lose weight. The more hours your awake the more you’ll eat.

12. Practice mindful eating.

Chew your food thoroughly. Eating more slowly will help you appreciate your food more and give your stomach a chance to notify your brain that you’ve had enough.

Once you get that signal, put down your fork and ask yourself, Can I stop eating now and walk away from this table satisfied? If the answer is no, eat some more. If the answer is yes, push your plate aside and focus on the conversation or something other than the food. Don’t ever feel like you have to finish your plate.

Permanent weight loss takes work. You’ve been use to your other lifestyle and now you’re going to become a new version of you. You want to become a thinner, healthier person who has more energy and looks and feels better and you can do it, but it will take work. It probably took several years to become the overweight person you use to be and it will take several months or even longer to get back in shape, but the good news is that as you lose body fat you will start to have more energy and you’ll start to be a happier, healthier person so don’t give up just because you’ve had some set-backs. It’s not unusual to yo-yo back and forth on the scale. Remember if it’s not working just try something different but never give up.

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. 

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A Few Words About Eating Out

Eating out is something we all do, we can’t avoid it. I found some good tips in a newsletter I subscribe to.

If you’re a health conscious individual, you likely cringe at even the mention of fast food.

McDonald’s. Burger King. Wendy’s.

AHHHH!

We all know that fast food, for the most part, is REALLY bad news, so if you’re going to go “out to eat”, whatever you do, don’t eat fast food. Instead, try a nice sit-down restaurant in which an independent study recently determined that when compared to the golden arches and king of burgers, those who choose sit-down restaurants wind up eating TWICE as many calories than those that choose fast food.

What?

Eye-opener: What appears to be healthy at a restaurant, very likely ain’t healthy.

The reality is that sit-down restaurant meals, due to their exceptionally large portions and often irresponsible preparation methods (with respect to calorie content) give very little regard to health and weight management. Restaurants want you to LOVE the food, be satisfied, and come back. For the most part, with few exceptions, that’s their number one goal…and it comes at the expense of your health and that oh so lovely figure you’re trying to obtain and maintain.

Does that mean you should never eat out? No, we eat out all the time. But you have to be aware of what goes down, and YOU have to be the one in control of the meal. Here are some tips:

1. When you order, ask the server to have half of your entree bagged up to go and half brought out to you. Instant 50% reduction in calories!

Chances are, you’ll be just as satisfied with 1/2 the normal portion, but when the whole thing is on your plate in front of you, you’ll always eat more just because it’s there.

2. Give VERY specific instructions on how you want your food prepared. For example, order your meat grilled with absolutely no sauces, butter, etc. Skip the “pre-made” salad dressings and request olive oil and vinegar instead. Ask how things are prepared — it’s your server’s job to answer your questions and you’re paying them to be an expert and deliver to you exactly what you want. If you don’t want a boatload of hidden calories, make sure you don’t get them by speaking up and clarifying what you want.

3. Last tip, don’t drink calories. Half the calories the average person consumes are in the drinks, stop drinking anything with calories.

Implement those 3 tips and you’ll avoid 75% of the calories in a typical restaurant entree.

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. 

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Why Is It So Important To Lose Weight?

You’ve seen the statistics. Americans are more overweight than ever and the trend is expected to continue. The lifespan of our children will likely be shorter than ours for the first time in the history of mankind, due to chronic diseases related to obesity. In this day and age, weight loss doesn’t happen by accident, but weight gain does.

Why? Consider the following:

The majority of Americans do not get the minimum physical activity needed

The average American takes approximately 3,000-5,000 steps per day, which means they’re sitting most of the day

Portion sizes are significantly larger than before

Food is available in endless quantities, anytime of day, and high-calorie foods are often cheaper

The bottom line is our environment encourages sitting and eating 24/7. Sitting while commuting to work, sitting at a desk to make a living, sitting for entertainment (phones, movies, video games, TV), and of course sitting while eating. To make matters worse, humans are programmed to eat and take the path of least resistance — a survival mechanism that helped our hunting and gathering ancestors survive, but is now killing us. Literally.

Here are more facts to ponder:

1 out of 10 people do not know how many calories they need to maintain their weight

Most people think they eat less than they actually do (20-50 percent less on average)

Translation — we’re not very good at consuming the right amount of food and beverages to maintain a healthy body weight. If you want to change something, like your clothing size, body fat percentage, or the number on the scale, the  first step is to become aware of your body’s needs and the choices you’re making. In other words, awareness opens the door to change. Otherwise, you’re clueless and you don’t even know it. You end up becoming a victim of creeping obesity — that 1-3 pounds a year the average American gains during adulthood because they’re not paying attention. That may not sound like much but over 20 years of adulthood, the years 25 to age 45, that extra weight should be as much as 60 pounds and the average person doesn’t even realize how they gained it.

Perhaps you are paying attention, maybe even counting calories, and you’re wondering, is it worth it? Here’s what the research shows:

People who track what they eat at least 5 days a week lose twice as much weight as those who don’t

People who track what they eat regularly maintain weight loss better

People who use a body sensing device (a fitness tracker) that tracks activity and calories burned lose 2-3 times more weight than those who don’t

This makes sense. After all, how do you manage something, whether it’s your checkbook, your blood pressure or your waistline, if you’re not tracking it? Well…you don’t. You end up with bounced checks, uncontrolled blood pressure and having to buy bigger clothes.

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. 

 

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Is The Slow And Steady Method Best For Weight Loss

There’s a new study that changes the thinking about how to lose weight.

The findings are published Oct. 15 in The Lancet Diabetes & Endocrinology.
“Across the world, guidelines recommend gradual weight loss for the treatment of obesity, reflecting the widely held belief that fast weight loss is more quickly regained,” study lead author Katrina Purcell, a dietician at the University of Melbourne in Australia, said in a journal news release.

However, the new study shows that “achieving a weight loss target of 12.5 percent is more likely, and drop-out is lower, if losing weight is done quickly,” Purcell said.
Current guidelines recommend slow and steady weight loss in the belief that it is more likely than rapid weight loss to help people keep their weight under control.
This study included 200 obese adults randomly assigned to either a 36-week gradual weight-loss program in which they consumed 500 fewer calories per day, or a 12-week rapid weight-loss regimen that featured a very-low-calorie diet of 450 to 800 calories a day.

Overall, 81 percent of those in the rapid weight-loss group and 50 percent of those in the gradual weight-loss group lost more than 12.5 percent of their body weight. After that drop in weight, the participants were placed on a weight “maintenance” diet for three years.
People in both groups regained about 71 percent of their lost weight by the end of three years, regardless of how fast they had slimmed down, the researchers said.
There are a number of possible reasons for the study findings, the researchers said. The limited carbohydrate intake of a very-low-calorie diet — the type used in rapid weight loss — may cause a greater feeling of being full, and reduce food intake by forcing the body to burn fat.
That fat-burning activity causes the body to release breakdown products called ketones, which suppresses hunger, the researchers said.
Speedy weight loss may also motivate people to stick with their diet and achieve greater amounts of weight loss, they added.
The study “indicates that for weight loss, a slow and steady approach does not win the race, and the myth that rapid weight loss is associated with rapid weight regain is no more true than Aesop’s fable,” Corby Martin and Kishore Gadde, from Pennington Biomedical Research Center in Baton Rouge, La., wrote in an accompanying commentary.
“Clinicians should bear in mind that different weight-loss approaches might be suitable for different patients . . . and that efforts to curb the speed of initial weight loss might hinder their ultimate weight-loss success,” Martin and Gadde said.
Christopher Ochner is assistant professor of pediatrics and psychiatry at the Icahn School of Medicine at Mount Sinai in New York City. He called the study “well-conducted” with “sound results,” but said it might not take human psychology into account.
“Recommendations for gradual weight loss are not based on the supposition that the rate of weight loss affects the proportion of weight regain [post-diet], but the supposition that rate of weight loss will affect the length of time before typical ‘diet fatigue’ sets in,” he said.
“This is when people typically stop dieting and revert back to their former eating habits, which causes weight regain,” Ochner said.
“Ultimately, the answer lies not in a particular type of diet, but in making lifelong healthy adjustments to eating habits,” he said.
However, another expert said the study might support faster approaches to weight loss for some people.
Dr. Caroline Messer, an endocrinologist at Lenox Hill Hospital in New York City, believes that “based on these findings, clinicians should consider a rapid weight-loss program as a possible strategy for some patients.”
— Robert Preidt
Please remember that rapid weight loss isn’t going to work for everyone. I believe in slow and steady weight loss. Give your body time to adjust to losing weight. I believe between 5 and 10 pounds a month is the best way. Some people have more weight to lose, like 100 pounds and might be on the higher end of the scale and someone who only has 20 pounds to lose might be on the lower end. Regardless, I think that your body needs time to adjust. Rapid weight loss should only be done under a doctors supervision.

Whatever you choose to do remember that the end goal is to lose body fat. Losing weight is just something that happens when you reduce body fat. So forget the scale and use a tape measure. Losing inches around your waist should be your goal.

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.

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Your BMI and How Important Is It

You may have heard of BMI — body mass index. It’s based on your height and weight, and it’s widely used by doctors to tell who’s obese, who’s overweight (but not obese), who’s at a normal weight, and who’s underweight. But BMI has some drawbacks. It may not be the best way to size up your condition. And it says nothing at all about your fitness level. So how useful is BMI really? And what else might you use? First, you should know a little more about BMI. This is a measurement of your muscle mass vs. body fat. The idea is that your doctor should know your percentage of body fat and keep track of it. Why you might ask. The more body fat you have, the higher-risk you are for diseases

First, you should know a little more about BMI. This is a measurement of your muscle mass vs. body fat. The idea is that your doctor should know your percentage of body fat and keep track of it. Why you might ask. The more body fat you have, the higher-risk you are for diseases like heart disease, diabetes, high blood pressure etc. As you gain weight or just get older, being overweight become a serious problem to your health.

I found this article on WebMD and it’s well worth reading. I wrote a post a few days ago about BMI and how Doctors and insurance companies use it.

BMI, calculated from a person’s height and weight, breaks down into four categories:

Underweight: BMI below 18.5
Normal: BMI ranging between18.5 and 24.9
Overweight: BMI ranging between 25 and 29.9
Obese: BMI of 30 or higher

“Probably for 90% or 95% of the population, BMI is just fine as a general measure of obesity,” says Richard L. Atkinson, MD, director of the Obetech Obesity Research Center. But some critics take a different view. Scott Kahan, MD, MPH, director of the National Center for Weight and Wellness  believes that BMI has merit, particularly for scientific research.

“When you take a big population — thousands of people, tens of thousands of people — as part of a research study, it’s extraordinarily difficult to use anything more advanced than BMI,” he says. “BMI is cheap, it’s quick, and on average, it gives a reasonable measure that can be useful in most situations.”

But for you, or any other individual? BMI might not be the best.

Kahan specializes in helping patients manage excessive weight that can lead to health problems, including diabetes and heart disease. He notes that although BMI is useful as a quick screening tool by a doctor or nurse, it’s not enough just to look at a number. “Traditionally, we define obesity by a certain cut-off on the BMI scale,” he says. That amounts, he says, to judging whether a person is obese based only on that person’s size, something Kahan calls “antiquated and not terribly useful.”

You can find BMI calculators on the internet and you should know your number, but you want to remember that your number is only an indicator of your risk for diseases, it doesn’t tell what condition your in. Your condition depends on many other factors. One very important factor is Where your fat is located.

Are you shaped more like an apple, or a pear? The location of your fat may make a difference to your health.

There are exceptions, but generally, it’s the abdominal fat or the “apple” shape, that’s metabolically riskier. When fat settles around the waist instead of the hips, risk of coronary artery disease and type 2 diabetes is more likely.

“That tends to be more metabolically active fat or fat that deranges your metabolism and your health parameters and ultimately leads to more risk,” Kahan says. The doctor is a little technical, but to put this in layman’s terms, “belly fat is more dangerous than fat on the hips or thighs.”

Fat that accumulates on the hips and thighs — the “pear” shape — isn’t as potentially harmful. “Many women have lower body obesity, so their hips and thighs are larger, but their waists are not so big,” Atkinson says. Fat lower down on the body doesn’t carry the same risk as belly fat, he says.

Other Ways to Measure

What else is there besides BMI? You may want to get out your measuring tape.

Waist Size: This is as simple as it gets: wrapping a tape measure around your waist. For an accurate waist measurement, Kahan says the tape measure should encircle your waist at the top of your hip bones in your lower back and go around to the belly button.

Men should limit waist size to no more than 39 or 40 inches; women, no more than 34 or 35 inches, Atkinson says.

Again, there are some racial differences. For example, the Joslin Diabetes Center states that Asian men should keep their waists no more than 35.5 inches; Asian women, no more than 31.5 inches.

Is it useful? Yes. “The data show that waist circumference can be very valuable,” Kahan says.

Waist-to-Height Ratio: This compares your waist measurement to your height. It may be even more helpful than waist circumference alone, according to Kahan. The goal is for your waist circumference to be less than half of your height.

Waist-to-Hip Ratio: This compares your waist measurement to your hip measurement. Kahan doesn’t recommend this method. “We do have good data that using waist-to-hip ratio is not any more valuable than just using waist as a measurement,” he says.

Bioelectrical impedance scales: These scales send electrical currents through the body to assess fat and lean mass. They may be useful, according to Atkinson.

There are also better methods to measure body fat, such as MRIs and DEXA scans. But for most people, scans are not practical. “These things are much more accurate, but they’re much more expensive and much more difficult to do, so those are not likely to be reasonable options in the future,” Kahan says.

If you’re interested in learning more about BMI, I devoted part of my ebook on the topic.

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 being healthy, health and fitness, lose fat, lose weight, losing weight, weight loss | Leave a comment

Looking for a Weight Loss Program?

Weight loss programs can help a person when they don’t have a clue how to start. I personally never was able to stick with a program, but that was 20 years ago when these programs were not very flexible and didn’t give you much choice in the foods you ate. But today things are much different and the novice who hasn’t had any luck in the past with these programs might find one that will work for them.

Today the fad is to simplify weight loss. Now it’s all about “body fat”. Lose your body fat and you’ll lose weight. Yesterday is was the low-carb diets and today the most popular diet is no-sugar diet. Simple, just don’t eat anything with sugar. Another one is “no animal fat”, another is no white flour. I’m in the camp with those who want to quit sugar or any sweetners. Anyone who has tried to quit sugar and many have and some are not trying to lose weight; they claim they feel better after they stopped eating sugar.

Joining a weight loss program can be quite a challenge. It takes time, mental toughness and support to change lifetime habits. But it’s a process you must learn in order to succeed. Regardless of which of the many weight loss programs you decide to join, you alone are the one who has the power to lose your excess weight.

We are flooded with success stories every day on television and in newspapers, magazines and tabloids, all of them about people who have lost their excess weight and kept it off with a new miraculous weight loss program. Diets and weight loss programs are generally more flexible now than they once were. The meals are attractive and can often be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss program that gives you some control, rather than imposing one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that’s best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of sweaty work.

Check out the Mediterranean diet on the internet. You’ll find a food pyramid that shows you all the food options you have and how to exercise for weight loss. It’s not a quick weight loss diet, it’s a meal plan for healthy eating. If you stick to the recommended food there are no calories to count. You will become a healthier person, your doctor will be very happy and you will start to lose that body fat.

If you are willing to take the few simple steps that lie between you and fitness, you will soon begin to feel better, and the improvement will reflect in every part of your life.

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 being healthy, diet, eating healthy, health and fitness, lose fat, lose weight, losing weight, weight loss | Leave a comment

Why Am I Always Hungry

There’s a good article in Health Magazine about food cravings. What I always thought is that food cravings are caused by eating highly processed foods that have either salt or sugar or both.

You daydream about lunch at 10:30 am, a half hour after you finish eating your sniffing around the fridge, It seems like your always hungry, so what’s going on. There can be two possible answers, one is that your on a diet and you cut too many calories. But that’s not usually the problem, number two is you can eat lots of calories and still not be satisfied.

Your not eating nutrient-dense foods. If your body didn’t get the nutrition it needed from your last meal, and that might take 30 minutes or so, your body will send another signal to your brain in the form of a food craving that you need to eat again. And these cravings will keep coming until the body is satisfied it has enough of the vitamins or minerals it needed.

You can fix your problem. You can start with 11 or 12 grams of protein in the morning. Like two eggs or greek yogurt with berries. And be careful how much fat you cut from your diet. Your body needs the good fats (fat from plants) not animal fat. There two types of body fat and that’s one reason some people can’t lose their body fat, there is white fat that your body can not burn and there’s brown fat that your body burns to create energy. That’s why it’s so important to know what your eating. The bad fat that you eat will be stored and you will probably never get rid of it. The good fat is critical for body functions. So a low-fat diet is okay, but cut the bad fats and eat the good fats from olive oil, nuts, avocados and salmon. Check the internet for a list of good fat, they also keep you full longer.

Watch which kind of smoothie your drinking. It’s better to make your own. You want 12 grams of protein in your shake and you won’t get it from milk alone. If you like smoothies, try a protein smoothie and add some protein power. The best is Whey. But it has wheat and if you don’t want wheat, look for one with another plant protein like almonds or greek yogurt.

Another fix to the cravings is to keep a food journal for a few weeks. Add all the calories your eating everyday and you may be surprised to find your consuming 1000 calories more than you need. If you have a smartphone you can get a free app that will count the calories for you. MyFitnessPal is a good one. The average person only needs about 1500 calories a day but we are all different and if you use the app I suggested it will tell you how many calories you need. You can also go on their website and get the same information.

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. 

 

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