Super Foods And Why We Need Them

I write about losing weight, how to lose weight, what foods to eat when your trying to lose weight and exercise that will help you lose weight. Today I’m writing about food. Some foods help You lose weight and other foods will only add weight.

We all know by this time that when you cut calories in your diet, you have to pack all the nutrition you can in everything you eat. You can’t waste calories on food that isn’t giving you something in return. So, in order to give me energy I try to eat all I can of the super-foods. You get more nutrition per serving without getting the extra calories.

One of the new ones is Quinoa.
What is quinoa?

Some consider it a grain and some don’t. Either way, it’s definitely in the grain/rice/cereal family, and that’s a family I enjoy eating.

Even better news is that quinoa (pronounced Keen-Wah) is actually a pretty good source of protein when compared to most grains, packing in 8 grams per cup.

Even better news is that quinoa is the only grain that contains complete protein, each gram containing all 26 amino acids.

Even BETTER news is that quinoa is extremely low glycemic coming in at an extraordinarily low 35 on the scale while offering a generous 5 grams of fiber per cup.

Do you know how AMAZING quinoa is?

It’s the grain of all grains. You can mix it with beans, you can eat it by itself, you can mix it in to “salads”, serve it alongside steak, chicken, or fish…you can pretty much do whatever you want with it anytime you need a quality, low glycemic, high fiber, protein-packed carb source. It’s a good substitute for rice and gives you much more nutrition.

In case you’re not familiar with the “super foods” just do a search on the internet and there’s plenty of websites like “Health.com” that will give you a full list. Just to name a few: Blueberries, tomatoes, oats, avocados, salmon, broccoli, green tea, eggs and almonds. There’s actually about two dozen more which gives you a big variety of choices. Try to eat some everyday. Skip the rice and choose Quinoa.

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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Posted in eating healthy, health and fitness, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment

Only One In Ten American Eat Enough Vegetables

The government spends a lot of time looking at the behavior of Americans, especially our eating habits. Maybe more so than ever since President Obama is in office. When the government is paying for or paying part of your healthcare believe me eventually you’ll be eating what the government wants you to eat. Last month they outlawed “trans fats”, which wasn’t a bad thing but it will increase the cost of pre-made foods. After the band on trans fats, I believe they’ll find a way to cut animal fats in your diet. I’m not sure how, but the obvious way will be to put more restrictions on the industry to drive up the prices.

I remember my grandparents to be healthier then my parents. During the 1920’s and 30’s Americans were spending 25% or more of their paycheck on groceries. Average working Americans today will spend 10% or less. My grandparents ate more home-grown fruits and vegetables because meat was very expensive. During both the World Wars meat was rationed. Of course what the government doesn’t realize is that people eat cheap food because that’s all the money they have. But I want to say, in defense of healthy foods, you won’t eat as much once you change your diet to healthier foods. Eating fresh foods is the only way to go. Manufacturer of any food products are in the business to make money. And they will cut any corner they can to make more profit. So should the government step in and put more regulations on the food industry?, yes, if they can do it for the benefit of Americans and not the benefit of Washington.

Just 13 percent of U.S. residents consume one and a half to two cups of fruit every day as recommended by federal dietary guidelines, researchers from the U.S. Centers for Disease Control and Prevention found.

The news on the vegetable front was even worse. Less than 9 percent of Americans eat two to three cups of vegetables every day as recommended, the report showed.

Even residents of California, the state with the best consumption rate for these nutritious foods, fell woefully behind. Only close to 18 percent of Californians ate enough fruit every day, and only 13 percent ate enough vegetables.

Tennessee and Mississippi ranked among the lowest in terms of people eating enough fruits and veggies.

The authors of the study, published in the CDC’s July 10 issue of Morbidity and Mortality Weekly Report, called for widespread action to promote fruits and vegetables in the average diet.

“Substantial new efforts are needed to build consumer demand for fruits and vegetables through competitive pricing, placement, and promotion in child care, schools, grocery stores, communities and worksites,” they concluded.

This is the first time that researchers have been able to break down fruit and vegetable consumption on a state-by-state basis, said study author Latetia Moore, an epidemiologist with the CDC’s Obesity Prevention and Control Branch.

“Fruit and vegetable consumption has been consistently low over time,” she said. “This is just the first time we’ve been able to look at it on a state level.”

America likely needs a “culture shift” to get more people eating right, Moore added.

“There is a perception that fruits and vegetables are more expensive than other foods, and it’s not accurate,” she said. “We just have to get into the habit of replacing some of those foods we normally eat with fruits and vegetables.”

The findings are based on data gathered by the Behavioral Risk Factor Surveillance System, an ongoing CDC-sponsored survey that tracks the healthy and unhealthy actions that average Americans take.

Eating a good amount of colorful fruits and vegetables is important because they help lower a person’s risk of chronic illnesses such as obesity, heart disease and type 2 diabetes, said Jordana Turkel, a registered dietitian at Lenox Hill Hospital in New York City.

For example, fruits and vegetables are generally low in fat, which helps control cholesterol, Turkel said. They also contain a lot of fiber, which helps control spikes in blood sugar by slowing the digestive process.

“We are seeing now what is going to happen if this trend continues,” Turkel said. “Obesity is on the rise. The rates of type 2 diabetes and cardiovascular disease are on the rise. I think we are seeing the effects of all of this now.”

On average, Americans tend to eat fruit once a day and vegetables fewer than two times daily, the CDC researchers found.

State-by-state, the percentage of people who eat enough vegetables ranged from highs of 13 percent in California and 11 percent in Oregon to lows of 5.5 percent in Mississippi, 5.8 percent in Oklahoma and 6.2 percent in Tennessee.

People eating enough fruit ranged from highs of 17.7 percent in California and 15.5 percent in New York to lows of 7.5 percent in Tennessee, 7.7 percent in West Virginia and 8.2 percent in Oklahoma.

Turkel herself realized a few years back she wasn’t eating enough fruits and veggies. She began eating a piece of fruit every day as her afternoon snack.

People who want to boost their vegetable intake also can make a salad part of their daily diet, even if it is served as a side dish at lunch or dinner, Turkel said.

Fruit-and-vegetable smoothies are another option, although Turkel cautioned against putting too much fruit in a smoothie.

“Most dietitians have the same point of view when it comes to juicing — you shouldn’t juice unless you are sneaking in those green leafy vegetables and berries and different colorful fruits,” she said.

Also, people should make their own smoothies at home, Turkel said, and include all the fiber from the skin of fruits and berries.

Joy Dubost, a registered dietitian in Washington, D.C., called the findings “disappointing.”

“Dietitians and the public health community have more work to do in encouraging Americans to consume more fruits and vegetables,” said Dubost, a spokeswoman for the Academy of Nutrition and Dietetics. “These results are not good news, given the effort we’ve put out.”

Part of the problem might be that people find it daunting to eat the daily recommended amount of fruits and vegetables, Dubost said. Dietitians and health experts need to do a better job showing people how they can spread their intake across a full day of eating, she said.

Another stumbling block might be convenience, Dubost added. People may not want to go to the hassle of buying and preparing fruits and vegetables, even though time-saving options have become available, including bagged salads, precooked vegetables and microwaveable steam-in-the-bag frozen veggies.

Moore said part of the problem might be that people have a hard time grasping just how much fruit or vegetables are needed to meet daily requirements.

“It’s not that hard to eat the recommended amount of fruits and vegetables,” she said. “If you eat at least a banana and half an apple, you’re done for the day with fruit. For vegetables, if you have a side salad with lunch and a couple of vegetables with dinner, you’re done for the day. It’s not that hard to do, and it’s not that expensive to do.”

MedicalNews

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, Uncategorized, weight loss | Leave a comment

I Call It “Eating The Right Way”

I found a great article I want to share with you. I added a few comments along the way. These are the same beliefs I have and I write about in all my blogs. The chef who wrote this is a typical full-time worker who squeezes in family time and a busy work schedule. The whole idea of 5 or 6 small meals a day is not a new concept. In some parts of the world this is the way they eat everyday. But because this country began as a country of mostly Europeans, we adopted their ways and in part we still do.

The three heavy meals per day really became popular as the population became more industrialized. As more and more of the population worked in factories and other types of production jobs. People got use to eating before and at mid-day and in the evening, after work and around the work schedule.

In the day when man was a nomad and traveled with the herds or like some spent their day’s fishing, man would eat while on the move, eating more fruits, berries, root type vegetables, nuts and things they could find along the way. Man didn’t farm in those nomad times, but people did fish and most of the population lived around the shore of the seas and oceans.

I believe man started to do damage to himself or damage to his or her health when we fled to the cities for work. The industrial revolution that started in the late 1800 in England would change our lifestyle forever. Today, I believe we realize what our lifestyle is doing to our health and we are looking for a better way.

Published on Health and Fitness website:

I’m a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five or six small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.
Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.
Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.
Whip up a smoothie. Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium.
Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

Eat foods rich in antioxidants to help fight free radicals — unstable oxygen molecules that contribute to the aging process. Antioxidants can be found in colorful vegetables and fruits like berries, beets, and tomatoes. For a balanced diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet each day.

Olive oil is a tasty monounsaturated fat that may positively affect memory. A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs. One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls — a condition known as atherosclerosis.

Berries are a great source of antioxidants. Strawberries, blueberries, and acai berries are just some examples of polyphenol-rich berries. These powerful compounds may help combat cancers and degenerative diseases of the brain. Frozen berries contain polyphenols, too. Check out the grocery store’s freezer case and include berries in your diet year-round.

Top your salad with tuna or salmon instead of chicken. Fish has been called “brain food” because its fatty acids, DHA and EPA, are important to brain and nervous system development. Eating fish one to two times a week may also lower the risk of dementia. Omega-3 fats found in fatty fish can lower cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis.

Add fiber-rich beans to your diet three to four times a week. Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion. And because you feel full longer, eating a diet high in fiber can help you lose weight. Top a salad with chickpeas or use beans in place of meat in soups. Beans contain complex carbohydrates to help regulate glucose levels, which is important for people with diabetes.

Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. Studies suggest having a serving of tomatoes or tomato products every day may prevent the DNA damage associated with the development of prostate cancer.

People living near the Mediterranean regularly incorporate olive oil, fish, vegetables, whole grains, and an occasional glass of red wine into their meals. Instead of salt, they rely on spices and herbs to flavor their foods. This “Mediterranean diet” can be beneficial to heart health, can reduce the risks of mild memory impairment, and may ward off certain cancers.

Whether eaten whole or ground into paste, nuts are packed with cholesterol-free protein and other nutrients. Almonds are rich in vitamin E, an antioxidant that protects the body from cell damage and helps boosts the immune system. Pecans contain antioxidants. The unsaturated fats in walnuts can help reduce LDL and raise HDL cholesterol. But nuts aren’t fat-free. One ounce of almonds — about 24 nuts — contains 160 calories. So eat nuts in moderation.

Drinking vitamin D-fortified beverages like milk helps increase calcium absorption. That’s especially important for bone health. Vitamin D may also help reduce the risk of colon, breast, and prostate cancers. Eat yogurt with live cultures to aid digestion.

Eating whole grains can reduce your risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Drop barley into soups or add plain oatmeal to meatloaf. Whole grains are minimally processed, so they retain more nutritional value. The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.
Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers. It gets tougher to do as metabolism slows and as you lose muscle with age. Select proteins like lean meats, tuna, or beans. Include vegetables, whole grains, and fruits. It takes more energy for your body to break down complex carbs, and the added fiber will help you feel fuller.
Sometimes as people age, it’s difficult for them to keep weight on. You may have a harder time recovering from illness or injury if you’re underweight. Eat three meals a day, with healthy snacks in between. Try whole milk instead of skim but limit your overall saturated fat to avoid high cholesterol. Eat the most calorie-heavy item in your meal first. If needed, add a meal supplement until you reach your desire weight.

The concept of small meals throughout the day made my weight loss easy and with almost no exercise, now I wish I had done more but with a hectic work schedule exercise for me was off and on as time promoted.

I found the trick to several small meals is planning. You have to stay less than 300 calories per meal, so at first it took a lot of research and making notes until I found 6 small meals that gave me enough nutrition for the energy I need and still stay under 1800 calories a day. The first meal was at 7 a.m., then 10, then 1 p.m., then 4 and finally 7p.m. I try never to eat the last two hours before bed. Now that schedule worked good for me, but some people are active till late in the evening and they might get hungry again, so hours have to be adjusted to your schedule.

I still follow the small meal plan even today and I’m not trying to lose weight, I just want to maintain and after your body is use to a different schedule you’ll like it. I never have any of those problems caused by over-eating. I do pack my own food more than before so I’m not eating from the snack machine. But I can go to lunch with friends and have something small, but still healthy and not feel left out. At first you will be eating the same things over and over, but you can vary your diet by doing more research and trying new foods for the first time.

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

The Paleo Diet

The Promise

Eat like a caveman and shed pounds. They call it the caveman diet because you can’t eat anything that a caveman wasn’t eating. That’s the theory behind the Paleo Diet. If you haven’t heard of this diet you might do some research online. I think it’s a lot like a Mediterranian Diet except it’s a low-sodium diet with lots of meat. I’ll explain, you’ll be eating all natural foods.  You only eat fresh foods, nothing processed or frozen, nothing out of a can. I don’t think it’s for everybody but I’ve heard it does work. I would think you might have to supplement this diet with vitamins unless you like to eat vegetables. This diet is a good option for those who like to exercise.

Loren Cordain, PhD, who literally wrote the book on The Paleo Diet, claims that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get diabetesheart diseasecancer, and other health problems.

Also called the Caveman Diet or the Stone Age diet, it’s basically a high-protein, high-fiber eating plan that promises you can lose weight without cutting calories.

What You Can Eat and What You Can’t

Go Paleo, and you’ll eat a lot of fresh lean meats and fish, fruits, and vegetables, and healthier fats.

You can also eat:

  • Eggs
  • Nuts and seeds
  • Healthier oils, including olive oil and coconut oil
You can’t eat any processed foods on this diet. And since our ancestors were hunter-gatherers, not farmers, say goodbye to wheat and dairy, along with other grains and legumes (such as peanuts and beans). Other foods to avoid:
  • Dairy
  • Refined sugar
  • Potatoes
  • Salt
  • Refined vegetable oils, such as canola

Level of Effort: Moderate

There’s no calorie counting, and the fiber-rich fruits and vegetables will fill you up, as will the lean meat.

Limitations: The Paleo Diet allows for some cheating, especially at first. When you’re just starting, you can eat what you want for 3 meals a week. Cordain calls those “open meals.” Or you can challenge yourself to just one “open meal” per week.

Shopping and cooking: You’ll need to stock up on the allowed foods and cook from scratch, so plan for kitchen time.

Packaged foods or meals? None. Processed foods are a no-no.

In-person meetings? None.

Exercise: Not required when you’re losing weight. But Cordain strongly recommends it to maintain weight loss and for overall health.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarian or vegan: This diet emphasizes meat and fish, and Cordain says it’s impossible to follow a Paleo Diet without eating meat, seafood, or eggs. Excellent vegetarian sources of protein, such as beans and other legumes, are not allowed.

Low-salt diet: The diet doesn’t allow salt, so it may help you cut down on sodium. If you do eat any foods that come from a can or a box, you would still need to check the sodium on food labels.

What Else You Should Know

Costs: Eating a lot of meat and fish can raise your grocery bill.

Support: You can do this diet on your own. If you want to connect to your fellow Paleos, there are Paleo Diet forums online.

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

Do I Really Need To Exercise?

You don’t need to exercise just to lose weight but it will speed up the process. You might think that all you need to do is lose a few pounds and those clothes in the back of your closet will fit just fine. Not so, you really need to lose fat, the weight is the bonus that comes with it. Losing fat will insure that the fat you lost won’t return.

I exercise to firm up. If you lose several pounds quick, without exercise, you can end up pear shaped. I’m sure you’ve seen people walking on the street and it seems to happen to women more, but the first pounds that they loss always seems to be above the waist. The face, shoulders, arms and chest always lose fat first. Why, you might ask? I think it’s because no matter how much time you spend sitting or standing without moving, your arms and shoulder are still usually moving. When you spend time at a desk you are generally moving from the waist up even though your just sitting. That’s one reason that walking for exercise is the best exercise you can get. Basically, that’s your problem in this country, the reason obesity is at an all time high. We as Americans don’t walk enough.

I don’t talk much about exercise, but it’s an important part of getting healthy. Most of us don’t want to take the time, we feel that we’re neglecting something more important. Actually, you are more important. If you aren’t taking care of yourself you won’t be able to take care of your family later. When you’re not taking care of yourself your sick more than others, you miss more time from work, you’re not as productive and your setting a poor example for your kids.

Your children are a reflection of you. If you want to see your kids when they get older, just look in a mirror. They will become you, maybe not right away but eventually. If you can change now, not the way you look necessarily, but change the way you eat and change your activities, make time to walk. The more active you are the more calories you’ll burn. That’s the way to lose weight, burn more calories than you eat.

If you change, your kids will eventually notice and they’ll want to change. You can’t force them to do anything, but when they see a positive difference in you they’ll want to be like you. That alone should be motivation enough for you to change your life. Child obesity is a bad problem in this country and the blame is partly on advertising, the ads that target children to want food that’s not healthy for them. The rest of the blame lies on the parents. Kids eat what you eat, drink the drinks you buy and in general they will pick up the same habits you have. You have to be the grown-up and set a good example for your kids to follow.

Exercising is easy today, you don’t need a lot of extra time, or money. Exercising can be as easy as buying a rebounder at Walmart or a sporting goods store or a garage sale. Rebounders are great for indoor exercise all year around. Walking is the best exercise but usually it’s weather permitting. Mall walking is good if you can go before the mall opens. My Mall opens about 6 a.m. for Mall walkers. I like the rebounder because I can watch T.V. while I’m bouncing. If you can use the rebounder 20 minutes a day, thats all you need. Get the exercises off the internet.

The tread today is for short fast work-outs. Short fast exercise is high intensity and often for the more advanced. High intensity workouts can jump start your metabolism and start you burning calories immediately and for several hours afterwards, but it will also get your heart rate elevated quickly. Search the Web for exercises that are right for you. You can exercise at any age or any condition, no matter how thin and fragile or big and heavy. Exercise will benefit everyone. Different types of exercise will benefit you differently, so don’t get discouraged if you don’t get the results your looking for, you might just be  doing the wrong type of exercise. This is where you might need to do some research. Today you can find all your answers on the Web or if you prefer the Library. There’s lots of material out there about your health on medical websites like “doctoroz.com” for one. If your neglecting your health most likely your family will follow your example and even if you push them they’ll never take it seriously because you didn’t.

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 lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment

How Long Will It Take To Lose My Fat?

Good question. How much do you weight, how much do you want to lose. The bigger percentage of fat that you have the longer it takes to lose it.Are you doing any exercise now and how long have you had the extra fat?

The answer is different for everyone. If you are only 20 pounds or so over your goal weight, then a 200-pound man can expect to lose about 2 pounds a week depending on your diet, age , and activity level. Personally, I lost almost 20 pounds of fat after I retired at 66. If you’re a woman who weighs about 140 and wants to lose 20 pounds than 2 pounds every week might be too much to expect. Middle age women will find it more difficult but not impossible. The same three variables will still be credical.

For instance, a young woman who has had a baby recently will lose her 20 pounds faster than a woman in her late 40’s who has carried the extra weight for a few years. If you have been over weight for some time, it will take longer to lose it. Losing your body fat is possible no matter what your condition. We all should stay in shape and it’s never too late.

So several things being considered, 20 pounds may take 2 months for a new mom to lose, or it might take a man 200 pounds age 65, one year to drop the weight. This is what you need to consider; your weight and your age, what kind of physical shape am I in? The better the condition the more exercise you’ll be able to do. How motivated am I? You have to stay with it. And don’t forget the diet, you can’t cheat, if you’re going to reach your goal. So changing your diet doesn’t mean cutting back, it means change to eating fresh foods, forget about all those foods you were eating and start eating better quality foods, eat your big meals early in the day, stop snacking and don’t eat after dinner.

If you’re on a 2 pound a week weight loss program, it doesn’t take much to stop losing and start gaining. Yes, it will take time but if you’re going to be thin for the rest of your life, go slow and keep it up. Once you reach 10 pounds of lost weight, you’ll start feeling better, but don’t stop and don’t start cheating. Even after you reach your goal, don’t stop. That’s how everyone else gains the weight back. Whatever your eating stay with the program. And I did have to stop drinking alcohol until I reached my goal and then I could go back to a drink occasionally without gaining. You see, alcohol will mess with your metabolism and that stops the fat burning process. Now after you reach your goal your metabolism is back to normal and an occasional drink doesn’t hurt.

I stopped smoking cold turkey back in the seventies and it’s just as tough. But when you make up your mind that you must do it, then and only then will you lose weight. Remember it’s a change of lifestyle and not about dieting for a few weeks.

How long it takes to lose weight is a question that’s impossible to answer. Most people don’t want to make a long-term commitment to a new way of living, even though that’s what it’s going to take.

If you follow this blog, in the archives, there is over 200 posts, all the posts are related to diet, exercise and losing weight. Most people fail at weight loss because they’re not really serious, their clothes are starting to get tight and they don’t want to buy a new wardrobe. O.K., that’s a reason, but not a good reason. They will probably fail. Another popular reason for losing weight is someone is nagging you, maybe it’s your spouse or your doctor. Those reasons will carry a little more weight and you’re going to try harder but most people just end up on diet pills. They take the easy way out. And most of them won’t keep the weight off.

I always tell people that they have to change their life. Make time to exercise and start eating the right food and quit eating the junk. Stop over-eating and only eat good snacks.

And I go through a list of do’s and don’t’s and they have to stick to it and don’t give up. That’s why most people fail to lose weight, they give up.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.wordpress.com
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com.  Just type in the search line “getting to a healthy weight”.

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Eat 5 Meals A Day

I had some email requests to resend this post, so hear goes.

How can I lose weight like that? The whole idea is to control blood sugar levels and avoid food cravings. You will still be eating less calories than you do now and you’ll be eating healthier.

Yes, today anyone preaching weight loss will tell you to eat every 2 to 3 hours to avoid cravings. It’s cravings that cause you to “impulse eat” and eat the wrong things. That’s harder then it sounds if you work all day. If you have a weight problem or maybe too much body fat, your probably overeating when you do eat. There’s a great article below, written by a working mom who happens to be a Chef and I already know what your going to say. Well, a Chef can through a meal together in minutes, it takes me forever.

If you have a weight problem your doing it wrong. Your not eat often enough, your eating the wrong foods and when your eating a meal, your eating too much. When I first started to eat frequent meals, I was eating 6 meals a day, but not the size meals you might think. I kept the calories to 300 per meals. So basically they were big snacks. After all your going to eat again in 3 hours. Never go longer then 3 hours. Always eat sometime between 2 1/2 and 3 hours. This way you keep your blood sugar from spiking and you avoid cravings. So if your never hungry and never eat after 7 p.m., you’ll be hungry when you wake and you can start the day with protein which will start your bodies engine and you’ll start burning fat from the beginning of your day.

By Domenica Catelli

I’m a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.

Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.

Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.

Whip up a smoothie. Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium.

Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

Preparing food ahead of time is the key to success and if you have to eat out, eat light. Salads or fish, no bread or pasta, it’s too heavy for mid-day. And remember when you do eat-out, not to go over the 300 calories and fit the meal in your every 3 hour schedule.

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, Uncategorized, weight loss | Leave a comment