The Benefits Of Losing Weight

I write posts about weight lose because so many people want to lose weight. They want to look better and feel better. As a senior I want to tell you that until you’re over 50 you don’t realize how that extra weight affects you.

I lost most of my body fat after 50, but for a lot of people that’s almost too late. Today I have knee pain because I waited too long to lose weight. The damage is done. I had one operation on my left knee, but the truth about any joint surgery is that you never totally get rid of the problem. Oh sure, after the surgery you’ll feel great but as time goes by you start to feel the pain again. I’m probably looking at a total joint replacement.

If I would have exercised and watched my diet more and lost the weight before I had joint damage, maybe this wouldn’t have happened. For most of us, gaining weight is no biggy. “Everyone will gain weight when they get older, don’t they?” No, the truth is that as you get older, life gets more complicated. We have less time for ourselves. We start to neglect our health, there are more important things going on.

So, yes as you get older your life does get more complicated. And you can’t do everything. We tend to only do those things that take priority. It’s like my old boss; as his job became harder, it seemed like all he had time for was to go around putting out fires. (taking care of problems). That’s what the life of a busy person looks like. And when that happens to you, stress will build up and to release the stress you indulge yourself more and try to spend more time trying to chill-out. Your watching more TV or reading novels; just doing things that help you take your mind off your stressful life.

Actually, the best way to relieve stress is to exercise. Even walking 30 minutes will release stress. Any activity you can do to get your body moving and something that can take your mind off your life for a while. How can walking help? you might ask. After a couple of weeks of walking and you get into the routine, you want to walk fast enough to elevate your heart rate. This is where a fitness tracker comes in. If you have ever noticed joggers will be checking their pulse and that’s because to burn fat you have to exercise at your target heart rate.

You can check the internet; search target heart rate and it can tell you how to calculate “target heart rate”. The simplest way I know is 220 minus your age; but if your under a doctor’s care and are taking medication, your Doctor will tell you what a safe “target heart rate” is for you.

I walk slower for 5 minutes to warm-up, the 20 minutes at my target heart rate, and then 5 minutes to cool-down. That type of workout will burn calories and help you feel better and become a healthier person.

Find my e-book at any online bookstore for $3.99.

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

Are You Ready To Start?

Losing weight is a commitment to stop what you’re doing  and change. I weighed about 180 pounds in high school and that’s good for a kid 6 foot tall. After about 10 years in the workforce and at the age of 32, I still weighed 173 to 178. In those days I was working construction jobs, very physical. Now 30  years have gone by and I still weigh 177 pounds. Now though I have to work at it.

It’s not like I never had a weight problem, at one point I was 220+ pounds. I owned a restaurant for more than 5 years and my weight inched up and I didn’t really  pay attention. I was in my 30’s and gaining weight didn’t bother me. I could still run, swim and play basketball. I still had energy. After I passed 40,  I noticed myself getting sluggish.  I knew I had to lose weight, the extra weight was affecting my performance. I joined a health club, started to play racket ball and use a rowing machine. I was going every day but I had a hard time losing more than 10 pounds.

The problem I had is that I was very active and it increased my appetite. I thought the extra activity alone would make me loose weight, but the exercise increased my food intake so I never lost. At the time, I didn’t realize what was happening. All this was going on in the early 1980’s and the information we have today is so much better it’s easy for me to see that I wasted a lot of time and money. For several years, I was getting nowhere. My workout routine was on and off. I did lose some weight during the 80’s but I was still around 200 pounds and not happy about it. I started to realize it was my diet more than the workout. Yes, you have to do some exercise but 30 minutes a day in the morning is enough to jump start your body. Food was the problem.

After you decide to do whatever it takes and you want to lose and nothing will stand in your way; the first thing to do is change your diet. After you find the diet you can live with for the long term than your ready to start an exercise program and I recommend walking. Walking is the right exercise for losing weight. It’s actually the perfect exercise for losing weight. Read about the 10,000 step a day program, it’s great for beginner’s. The average person will only walk about 4,000 or 5000 steps a day and that’s the problem. If you are not active enough you’ll gain weight. Get a pedometer to count your steps and the best part is you have all day to walk the 10,000 steps.

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My new ebook is in online bookstores now. You can go to Amazon.com and type the title in the search bar: How Bad Do You Want To Lose Weight? The price is $3.99. I think you’ll find it interesting. I write about myself and my battle with weight and all the mistakes I made and how you can avoid the mistakes and lose the unwanted body fat.

The ebook is also at http://barnesandnoble.com and they have a special introductory offer right now $2.99. Also available on iBooks, Kobo, Scribd, and others worldwide.

 

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

How Can I Stop Snacking?

How Can I Control My Constant Snacking?

Snacking is a big problem. Some people will snack all day instead of eating food. Mostly it young people that learn how to do this in school and never break the habit. This habit doesn’t supply the body with nutrition. Some young people think that it’s a waste of time stopping for a meal when you could be doing something productive. They don’t think about nutrition because no matter what they eat, they don’t feel any different, so why eat a meal if they can just stop for a burger at the drive-thru and keep going. They don’t understand that your body will only store so much nutrition and you will run out. Running low on your bodies nutrients will cause you to feel sluggish. You’ll feel tired all the time. You’ll be sick more often. Read the blog post below and learn the truth.

Snacking can be good for bad for your diet.
Oscar Wong / Getty Images

Question: I don’t have a problem with my weight, but I’m trying to eat a healthier diet. I eat a good breakfast; usually, a salad for lunch and what I think is a good dinner at night. The problem is afternoon and evening snacking. I feel like I’m hungry all the time, and it’s so easy to nibble on something and not always something that’s good for me.

Answer: If you want to get away from between meal snacks, the first step may be to figure out why you’re snacking so much.

If you’re hungry, you may need to eat more at lunch and dinner so you can make it to the next meal without the extra nibbles. If you’re munching is mindless then maybe you need to rearrange your environment, so you don’t automatically grab something and shove it into your mouth whenever you get bored.

Tips for Not Snacking

You can cut back on your snacking with a little preparation. Don’t keep candy at your desk and avoid the vending machines. Grab a glass of water instead of a bag of chips when you’re watching TV, gaming, playing on the internet or reading a book at night. In fact, keeping a water bottle with you for an occasional quick sip might be a good way to curb the habit of eating something.

If you’re snacking because you’re bored or stressed, try going for a walk, getting some exercise or maybe even calling or texting a friend. Friends and family can be the best support system — ask them to help keep your mind off snacking.

Tips for Healthy Snacking

Maybe you don’t need to give up your nightly nibbles. Snacking isn’t necessarily a bad thing as long as you stay within your daily calorie allowance. Some people find it’s easier to follow a balanced diet when they eat a healthful mid-meal snack because they don’t overeat at the next meal.

Use your snacks to boost your nutritional intake. Choose fresh fruit, whole-grain crackers, low-fat yogurt, nuts, and fresh vegetables. This way, you’ll get extra vitamins, minerals, and fiber. A little bit of cheese, a hard-boiled egg or lean meat is fine too, but watch your serving sizes because these foods are energy dense. Avoid candy bars, cookies, cakes and pastries, ice cream, and greasy chips or packaged snack foods.

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.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.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. If you use the Smashwords’ promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Posted in diet, eating healthy, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment

The Pros And Cons Of The Atkins Diet

This is a diet that has been used for more than 20 years now and as safe as some diets seem, you should know the downside to any restrictive diet before you try to go on any diet.
Atkins diet pros and cons
Alexander Spatari / Getty Images

The Atkins diet plan has gone through many changes over the years. The strict eating plan has many unique factors that you should consider before you attempt to follow it. Atkins provides several benefits that may make it the perfect diet for some. But the drawbacks might rule it out for others. If you’re considering using this diet to lose weight for good, be sure that you evaluate all of Atkins pros and cons before you start the diet.

Atkins Diet Pros

The Atkins diet works for people who prefer a structured eating plan. These are some reasons that Atkins might work for you:

  • Hearty eating plan. Some people like the fact that you can eat more food on the Atkins diet plan. For example, many men prefer this diet because hearty foods like steaks and burgers can stay on your menu.
  • Learn to eat healthy carbs. The Atkins diet eliminates refined carbohydrates such as baked goods like cake and white bread and encourages your intake of healthy carbohydrates, especially in the later stages of the plan. So you learn the difference between good carbs and bad carbs.
  • No calorie counting. Hate to count calories? Then this is the diet for you. You count net carbs to lose weight, but you don’t have to worry about calories. In addition, you are able to find your ideal carbohydrate intake level while following this plan.
  • Significant weight loss. Many people have lost a lot of weight on this plan. Some Atkins dieters lose 80 pounds or more on the plan. During the earliest stage of the diet, called induction, rapid weight loss is common. This early weight loss can provide a boost of confidence and motivation.
  • Improved health. Despite the diet’s higher fat content, some Atkins dieters see improvements in their cholesterol levels. In addition, you’re likely to reduce your sugar intake on this plan which may lead to improvements in your health.
  • Manufactured foods available. If you don’t like to prepare your own food all the time, Atkins snack bars and other meal replacements are conveniently available in many markets and discount stores.
  • Atkins resources are widely available. You’ll find most of what you need to follow the Atkins plan online. Food lists and other guides are provided on their website. You’ll also find Atkins books and guides in bookstores and online.

Atkins Diet Cons

While some dieters enjoy the diet’s benefits, others struggle to stick to Atkins’ strict eating plan. These cons may work against you if you start the Atkins diet.

  • Decreased energy. The diet does not provide a lot of energy in the form of carbohydrate. In fact, if you are a typical American eater before you start the diet, you’ll significantly decrease your intake of carbs. For many dieters, this causes fatigue.
  • Reduced fruit and grain intake. If you’re a dieter who loves fruit, you might struggle on the Atkins plan. Eventually, you can add fruits and grains into your diet, but in the early stages of the diet, your intake is limited.
  • Too strict for many dieters. Low-carb diets such as Atkins can be hard to follow because they require you to make too many changes from the start. Those dieters may enjoy an eating plan that starts with small changes.
  • Separation from common foods. Going low carb on the Atkins plan means avoiding many common and popular foods, like chips, bread and pasta. You’re likely to be surrounded by these foods during induction and it may make the plan harder to follow.
  • Possible food binges. Some diets backfire when they are too strict. In some cases, the restriction leads to food binges, guilt and weight gain.
  • Discomfort. There are some Atkins dieters who have experienced constipation, halitosis, and sometimes, dehydration as a result of the dietary changes in the eating plan.
  • Counting net carbs can be tedious. You don’t count calories, but for some dieters, counting net carbs is just as complicated and tedious, particularly when you eat out.
  • Possible weight regain. Those who return to eating carbs again usually regain all of the weight they lost during the diet, and maybe even more.

A Word from Verywell

The Atkins diet works for many dieters. But not for everyone. These Atkin diet pros and cons should help you decide if the plan is right for you. Compare it to other popular diet plans, like Jenny Craig, Weight Watchers, The South Beach Diet and Nutrisystem to see how different plans might work in your life. But remember that you don’t have to pay for a plan to lose weight. You can cut portion size or count calories on your own to slim down. If you’re not sure about the best plan for you, talk to a registered dietitian or your health care provider for guidance.

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.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.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. If you use the Smashwords’ promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Posted in eating healthy, lose weight, losing weight, weight loss | Leave a comment

The Benefits Of Losing Weight

I write posts about weight loss because so many people want to lose weight and I found the way. They want to look better and feel better. As a senior, I want to tell you that until you’re over 50 you don’t realize how that extra weight affects you.

I lost most of my body fat after 50, but for a lot of people that’s almost too late. Today I have knee pain because I waited too long to lose weight. The damage is done. I had one operation on my left knee, but the truth about any joint surgery is that you never totally get rid of the problem. Oh sure, after the surgery you’ll feel great but as time goes by you start to feel the pain again. I’m probably looking at a total joint replacement.

If I would have exercised and watched my diet more and lost the weight before I had joint damage, maybe this wouldn’t have happened. For most of us, gaining weight is no biggy. “Everyone will gain weight when they get older, don’t they?” No, the truth is that as you get older, life gets more complicated. We have less time for ourselves. We start to neglect our health, there are more important things going on.

So, yes as you get older your life does get more complicated and you can’t do everything. We tend to only do those things that take priority. It’s like my old boss; as his job became harder, it seemed like all he had time for was to go around putting out fires. (taking care of problems). That’s what the life of a busy person looks like. And when that happens to you, stress will build up and to release the stress you indulge yourself more and try to spend more time trying to chill-out. You’re watching more TV or reading novels; just doing things that help you take your mind off your stressful life.

Actually, the best way to relieve stress is to exercise. Even walking 30 minutes will release stress. Any activity you can do to get your body moving and something that can take your mind off your life for a while. How can walking help? you might ask. After a couple of weeks of walking and you get into the routine, you want to walk fast enough to elevate your heart rate. This is where a fitness tracker comes in. If you have ever noticed joggers will be checking their pulse and that’s because to burn fat you have to exercise at your target heart rate.

You can check the internet; search target heart rate and it can tell you how to calculate “target heart rate”. The simplest way I know is 220 minus your age; but if you’re under a doctor’s care and are taking medication, your Doctor will tell you what a safe “target heart rate” is for you.

I walk slower for 5 minutes to warm-up, the 20 minutes at my target heart rate, and then 5 minutes to cool-down. That type of workout will burn calories and help you feel better and become a healthier person.

Increasing activity along with a healthy diet and you can see results in just a few months.

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.
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. If you use the Smashwords’ promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

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

My Apps Aren’t Working For Me?

Featured Tools

smartphone app
Use your smartphone to make better choices. Westend61/Brand X Pictures/Getty Images

Weight loss has gone high-tech in the age of smartphones and tablets. Thirty years ago we used a pen and paper to count calories, but now we have easy-to-use diet apps to lose weight. So does the convenience of technology have any downside?

The reblogged this post because I get questions every week about apps and I found it best if I keep a journal. I keep the journal on my laptop, I’m not completely clueless when it comes to technology but for me, old habits work better. That doesn’t mean you should discard your app. Apps are not for everyone and if you find it hard to enter all that information with your thumbs, I understand. I like my real keyboard.

According to a recent study, it might. Dr. Cheryl Shigaki, an associate professor in the University of Missouri School of Health Professions conducted research and gained helpful insight about the benefits and drawbacks of using diet apps for weight loss.

Weight Loss Apps: The Benefits

Free diet apps and weight loss websites like MyFitnessPal.com provide beneficial services that include:

  • convenient calorie tracking. Most apps provide searchable databases that allow you to input daily food choices on your home computer, tablet or smartphone. In Shigaki’s research, many participants noted that they preferred apps that provide data for specific foods by brand rather than simply listing generic items. Another convenient tool mentioned by study participants was the barcode scanner. This smartphone tool allows dieters to scan the barcode of any food to get immediate nutrition information. With these tools, it’s easy for dieters to keep a handle on their daily caloric intake.
  • simplified food choices. Not only can you evaluate your current and past caloric intake, but you can also use the calorie tracking tools to plan for the future. Healthy choices are easier to make if you know the exact calorie count of a food in question. For example, if you are trying to decide between a small bowl of creamy soup or a large sandwich for lunch, you’re more likely to make a diet-friendly decision if the nutrition data is right in front of you. You can even plan a full week of meals or a make a daily food plan with the apps.
  • motivating visual feedback. No matter which diet you’re on, your energy balance must reflect a deficit over time if you want to lose weight. It’s helpful for many dieters if they can see a visual display of that balance. For example, if you see that your hard work at the gym and in the kitchen has helped you reach a negative energy balance for the week, you may be motivated to continue that plan even if it is a little uncomfortable. Of course, just knowing the numbers in your head can be motivating as well, but many of us respond better to a chart or other visual display.

Diet Apps: The Downside

Despite the convenient features provided by smartphone apps and websites, Dr. Shigaki also found a potential drawback. High-tech devices do not provide the personal support or the face-to-face accountability that many people say is important when they are losing weight.

Shigaki told the MU News Bureau “in-person social support was overwhelmingly preferred to creating new, online social networks based on common interests in wellness.” In short, people like real personal connection when it comes to diet-related issues. For that reason, she recommends that dieters combine the convenience of technology with “in-person social support that information technologies cannot replace.”

How to Use a Diet App to Lose Weight

If you are ready to start a diet, download an app. The calorie tracking and easy energy balance management tools make weight loss more convenient. And you’ll be more likely to make better choices if you have regular, easy access to nutritional data. Apps mentioned in Dr. Shigaki’s study include:

  • MyFitnessPal
  • Lose It
  • Sports Tracker
  • Livestrong
  • Fit Bit
  • The Daily Tracker
  • Runtastic Pro
  • Spark People
  • SELF Nutrition Data

But don’t let your diet preparations end with a download.

Connect with friends at work, at church, in your neighborhood or in your family who share your health goals. Set up meeting times to exercise together, swap recipes or simply talk about the weight loss process to get the diet support you need for success. This face-to-face support will help you to stay motivated, stay accountable and stay on track when common diet challenges set in.

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.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.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. If you use the Smashwords’ promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

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

Don’t Take Your Health For Granted

I think we all take our health for granted until we finally realize you’re going downhill. You have to do something and you know it. The problem is most people wait too long, and then you have a big job ahead of you.

When you’re young and athletic you can take your good health for granted. You don’t have to work at it, your active athletic lifestyle is all you need to stay in shape. But we don’t actually realize our lifestyle is keeping us in shape. Because we don’t belong to a gym or run three times a week. All we do is play soccer, baseball or maybe basketball because that’s what your friends do.

After we’re older, out of school and have a job, our lives change. We spend our days working and our nights relaxing, washing clothes, cooking a meal and getting ready for another workday. On weekends we try to socialize, meet with friends or meet new friends, work on relationships, and spend time with family. Our lives become complicated. We don’t have time for everything, but we need to make time for ourselves.

We need to take time to do something for ourselves. Taking care of yourself is not really on the front burner. We always push-off anything that has to do with ourself.

“I’m fine, I’ll get to it later. I feel fine I don’t need to exercise.” All excuses that we come up with because we don’t want to deal with having to do one more thing then we already do.

But the truth is you have to find time to do the everyday maintenance your body needs. “What, my body needs maintenance, no one told me that.” Oh yah, maintenance.

You see most of us can’t see a difference between the way we looked or feel from one week to the next, but your body is changing every day even if you don’t see it. Your body ages every day and depending on that you do every day your body will either age slower or faster. Every extra inch around your waist will age your body faster. So studies say, your waist should be half as big as your height. I’m 70 inches tall, my waist should be a 35 around my navel. For every extra inch around your waist, you’re cutting your life span by 10 years.

I know what you’re thinking, “How can that be true”. Studies have proven that a larger than normal waist is harder on your heart, and it will cause high blood pressure, high blood sugars and high cholesterol. Also being overweight means you have too much body fat which will cause cancer.

Now, you probably feel fine and don’t understand why you need to be concerned, but as a young adult or someone under 40 years of age you probably do feel fine. I was in my 40’s before I finally wanted to lose weight.

Today, I think we are all more aware of are health, what we eat and that we need to exercise, but we don’t always do what we know is good for us. I think everyone knows by now the dangers of fast food, fried foods, and too much sugar but yet we still line up at the drive-in windows and never seem to find time for exercise and seem to ignore our health problems.

If you wait until your doctor tells you do wake up and lose some weight, it’s probably going to be serious. Years of not doing the maintenance necessary to keep your body healthy will result in years of serious work and daily maintenance and diets if you want to correct the neglect you’ve done. But even if you get back to a normal weight you can’t get the years of your life  back that you probably lost. I’m a senior now, and I believe I’m in good health for my age and I know I finally weigh a proper weight for my age and height. I’m 60 pounds less today then I was 30 years ago and when I get out of the shower I can see what those extra pounds did to my body. I’ll never get the body back that I had as a young man.

I swim at a local pool occasionally with many other seniors and you can see right away the people who have always stayed in shape all their lives and those who are trying to get back in shape and of course they can’t, they waited too long, but they are working out, trying to become limber again and trying to regain their strength.

I know today our population on a whole is more aware of their health then we were 40 or 50 years ago, never the less a larger part of the adult population is overweight and the numbers keep growing.

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.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.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. If you use the Smashwords’ promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Posted in diet, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment