Walking, How Do I Start?

Recently, I wrote a post on walking and I got lots of email from readers who said them couldn’t do a brisk walk and they gave up.

On WebMd I found an article for beginners and I want to share it with you.

For the next 14 days, it’s time to ratchet up your fitness level. Wherever you are on the fitness spectrum — an off-the-couch beginner, beginner/intermediate or intermediate — it’s time to lace up those shoes and take some laps. This fitness plan is meant to be a shot in the arm or a quick jump-start.

The plan is simple: For the next 14 days, you need to double-down on your steps. This two-week challenge is progressive, simple and short.

Numbers are the name of the game for this challenge. You have one simple task: Walk more! Your daily goal will be to walk more than you did the day before. If you can find someone to do this with you, that would be an added boost. It’s always easier to have a friend or family member to hold you accountable and cheer you on. I walk with my dog, they need exercise too.

If time, weather or your job are obstacles that have stood in your way in the past, you might have to use some creativity. Here are some ideas to squeeze in your steps:

Walk laps inside your office building on your lunch break
Use a treadmill
Go to the mall and walk around before the stores open or after 8:30 p.m. when the malls pretty quiet.
Wear a path in your carpet around your house
Where there is a will, there is always a way. Good luck! If you have a chose, walking outside in the fresh-air is always the best.

Off-the-Couch Beginner

So, you have decided you’re going to make some lifestyle changes to improve your health. Great choice. Creating new habits takes time, patience and a strong will. But guess what? This plan is perfect for you because it’s only two weeks long and simple to follow. I should mention that you need a pedometer. They’re cheap and easy to use and start to use yours before you start the program. Set it and wear it first thing in the morning until bedtime. You want to see how many actual steps you are taking in a normal day. You should do this for a few days to get an average.

This plan assumes you are capable of averaging 1,000–3,000 steps a day before you begin the routine. You’re going to add 500 steps a day — except for the last day — with the goal to hit 10,000 steps (roughly 5 miles) on Day 14. . If you don’t reach 10,000 steps at the end of the 14 days, it’s OK. Just keep moving. The goal is to simply hit 10,000 steps, and then move up to the beginner/intermediate group.

If you’re not yet able to take 3,000 steps, have no fear. Just start from where you’re able, and try your best to walk a little more every day. Once you reach 3,000 steps you can begin the program.

You don’t walk all the steps at one time, even after you reach 10,000 steps, it’s an all day process. I even have to walk some after dinner to finish my 10,000. And that’s actually good for you. Walking before bed will help you sleep better.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You’ll get information on Healthy eating, exercise, and diet.

“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 and search the title to find my Ebook. 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.

book cover

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Should I Go Vegetarian To Lose Weight?

Get the facts about becoming vegetarian for weight loss

Flammkuchen with red cabbage, pears and non-dairy cheese
Westend61/Getty Images

The question is Frequently asked about going “vegetarian” so I found a post on VeryWell.com that can answer your questions. Personally, I believe  that consuming large amounts of animal protein can cause you to add body fat. There isn’t anything wrong with eating meat but Americans overdose on animal protein and because 2/3 of American adults are overweight it’s only logical that animal protein is partly to blame.

Have you thought about going vegetarian to lose weight? Many healthy eaters choose to give up meat for ethical reasons, because of environmental concerns or to improve their health. But should you go vegetarian for weight loss? The answer depends on a few different factors.

Weight Loss Benefits

If you go vegetarian, you may lose weight. But weight loss won’t be a slam dunk if you give up meat. Whether or not you slim down depends on how many calories you consume, not necessarily on the source of the calories.

If you eat more calories than you need you will gain weight, whether you eat meat or not. Weight loss is possible on a meat-based diet and on a vegetarian diet. So you should evaluate the pros and cons of going meat-free before you make the change.

A potential benefit of going vegetarian to lose weight is that you may consume fewer calories. Research has shown people following a typical vegetarian diet consume, on average, around 500 fewer calories daily than their meat-eating counterparts. Interestingly, the research showed that they actually ate more food than non-vegetarians, another great benefit.

So how do you get to eat more food and take in fewer calories? A healthy vegetarian diet is often comprised mainly of complex carbohydrates. Complex carbohydrates are starchy, fiber-rich foods that are naturally low in fat and calories. Examples of complex carbs are legumes and other vegetables and whole grains.

Remember, every 3,500 calories cut equals one pound lost. If you do the math, it’s easy to see that a 500 calorie daily deficit will lead to one pound of weight loss per week. Whether you’re a veggie or a carnivore, this deficit can create real results.

Weight Loss Drawbacks

Some people who go vegetarian for weight loss don’t lose any weight at all.

Why? Simply eliminating meat doesn’t necessarily lead to a calorie deficit. And you may eliminate meat but replace it with other higher calorie foods, like fatty cheese or milk.

The trick to losing weight on a vegetarian diet — and all diets — is to plan your meals in advance. Whether you go vegetarian to lose weight or include small amounts of lean meat, you should always make sure that you include a variety of fruit, vegetables, and grains. Try to avoid foods that are heavily processed as these junk foods often provide too many empty calories and don’t boost weight loss results.

Vegetarian Diet Plan Tips

If you’re looking for convenience, there are plenty of healthy vegetarian-friendly meals in grocery stores. Meals like Amy’s frozen dinners are ready in minutes in your microwave. Veggie burgers by Boca or GardenBurger can also be microwaved, or for a “cooked-out” flavor, grilled. Try them as a burger with a bun and fixings, or, alongside other veggies as a replacement for a meat entree.

There are also many diet plans that help vegetarians lose weight. Veestro is a plant-based meal delivery program that provides healthy and delicious meals for dieters who don’t eat meat. And many of the popular commercial diets also provide a vegetarian option.

When I tried everything I knew to lose weight and ended up with the same fat belly, I finally decided to cut back on meat by only eat meat once a day and in small amounts like 3 ounces. I cut out dairy products and all drinks that had calories. How you prepare your food makes a big difference in the calories. Another reason Americans can’t control their weight is because when you fill up on meat you eat less fruit and vegetables. Half of every meal should be vegetables and fruit, 1/3 should be grains and and only a small amount of lean meat.

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.

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. 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, Uncategorized, weight loss | Leave a comment

The GOLO Diet

What Is the GOLO Diet?

Reviews, Tips, and Quick Facts

tassii/istock

In the market for a new weight loss program? You may have heard of the GOLO diet, a popular approach to dieting that became the most searched diet in 2016, according to a Google ranking. But just because a program is popular doesn’t mean that it is effective. So does the GOLO diet work? Before you invest money in this (or any) diet program, take a good look at the research, total costs, and GOLO diet reviews before making a final decision.

What Is the GOLO Diet?

GOLO for Life is a weight loss program that claims to help you lose weight through insulin management. Dieters invest in a 30-, 60-, or 90-day GOLO Rescue Program that promises to help restore hormonal balance and repair metabolism.

Each Rescue Program includes:

  • diet and lifestyle booklets, including “The Metabolic Fuel Matrix,” a guidebook that explains the eating plan
  • release weight loss supplement (a 30-, 60-, or 90-day supply)
  • access to support tools and services via the myGOLO.com website

According to the company, the GOLO Rescue Plan was created by doctors, pharmacists, and nutritionists after doing “extensive research.” The brand positions itself as a refreshing alternative to the traditional commercial diet industry because they say that you don’t have to rely on calorie counting or consumption of diet foods to create weight loss. The company says it has helped over one million people successfully slim down.

How Does the Golo Diet Work?

You won’t get a lot of information about how the GOLO diet works if you simply scan through the website. But if you look at the research provided (and conducted) by the company, you’ll find details about what you will have to do to get weight loss results.

You can expect to eat between 1300-1800 calories per day.

No foods are off limits, but you are supposed to eat three balanced meals every day. Restaurant dining is allowed as long as you follow the eating guidelines. Home meal prep guidance (in the booklets) and online recipes are provided.

As part of the calorie-restricted eating plan, dieters are also expected to practice portion control. Also, dieters who lost weight successfully were directed to participate in 15 minutes of exercise per day or 105 minutes per week and to “preferably exercise using high-intensity workouts (HIT).”

Lastly, dieters consume a supplement with each meal. The supplement is the cornerstone of the diet and, according to the company, is what makes the program different than others on the market.

Review of GOLO Release Ingredients

The GOLO weight loss supplement, Release, contains these three primary ingredients, according to the Nutrition Facts label on the product.

  • Magnesium – an important essential mineral responsible for strong bones, a healthy heart, and good blood circulation. There is some research that suggests magnesium may be helpful in restoring insulin resistance in type 2 diabetics who are deficient, but there is no strong evidence to support its use by the general population for weight loss or improved metabolism. The recommended dietary allowance for magnesium ranges from 310 to 400 milligrams for most adults. Release provides 15 mg per tablet or 45 mg per day. You will also consume magnesium when you eat certain foods like almonds, spinach, and legumes.
  • Zinc – an essential mineral that is found naturally in some foods. Limited studieshave suggested that zinc supplementation may be helpful for weight loss, but even the scientists conducting research say that there is not enough evidence to know for sure. The National Institutes of Health cautions that getting too much may be harmful. The upper limit for adults is 40 milligrams per day. Release provides 10 mg per pill (30 mg if you take three pills daily). Eating certain foods like red meat, oysters, and fortified cereals and poultry will also boost your zinc intake. The NIH also says that zinc supplements may interfere with certain medications including certain antibiotics or medications used to treat rheumatoid arthritis.
  • Chromium– a mineral required by the body in small amounts. There is some evidence to support the use of a chromium supplement for improved glucose control, but the evidence is inconclusive, according to the National Institutes of Health. Strong evidence to support the use of chromium as a weight loss aid is lacking. There is no upper limit established for chromium, but the estimated safe and adequate daily dietary intake for chromium ranges from 20 mcg to 35 mcg for most adults. Release provides 70 mcg per pill or 210 mcg per day if you take as directed. Keep in mind that you will also get chromium in your diet if you eat common foods like broccoli, red wine, or whole grains.

Release ingredients also include a “proprietary blend” of several herbal compounds. Because it is a proprietary blend, the company does not disclose the amount of each herbal ingredient. As a consumer, this may make it difficult for you to discuss the supplement with your physician. Most health experts recommend that you discuss herbal supplements with your health care team to make sure that the products do not interfere with your current medications or the safe management of a health condition.

  • Rhodiola – a root extract that may help to reduce fatigue and improve exercise performance, but it may also cause you to feel dizzy or parched
  • Inositol – a nutrient that has been used in psychiatric settings to treat depression with some success
  • Berberine HCl (from barberry root) – an herbal ingredient that has been used with some success in treating several conditions including diabetes
  • Gardenia extract – a fruit extract with limited research to support its use. There is a very small study that loosely suggests gardenia fruit extract supplements may be helpful for weight loss, but the research does not provide enough evidence to say for sure if gardenia extract can help you lose weight.
  • Banaba leaf extract – an herbal supplement that may help you lose weight or manage diabetes. There is little known, however, about the long-term use of the supplement.
  • Salacia bark extract  – an herbal supplement that is sometimes used to manage diabetes. There is some research which suggests that it may help to manage blood sugar after eating, but no strong evidence to support its use for weight loss.
  • Apple fruit extract – a supplement that boosts your intake of pectin, a form of soluble fiber. Soluble fiber can help you to feel full longer after eating, but you can get soluble and insoluble fiber naturally from foods. Increasing your fiber intake quickly can cause some short-term stomach problems.

The Total Cost of GOLO Diet

When you first start the GOLO diet, you’ll make an initial investment based on the weight you want to lose and the amount of time you think you’ll need to be on the diet.

If you have less weight to lose, a 30-day plan costs $49.95. A 60-day plan will cost $79.95, and a 90-day plan costs $99.95. This first purchase is exempt from shipping fees.

The plan recommends that you continue to take Release until you reach your goal weight. After you reach your goal, according to the website, you may want to continue to take the supplement. You are not automatically signed up for refills so you’ll have to order again online or by phone.

If you reorder the pills, you’ll pay more than you paid for the initial supply.

  • 1 bottle (30 day supply/90 count) costs $34.95
  • 2 bottles (60 day supply/180 count) costs $59.90
  • 3 bottles (90 day supply/270 count) costs $74.85

Express shipping fees add an extra $19.95 per order.

GOLO Diet Reviews, Risks, and Research

If you visit the GOLO diet website, there is a special section entitled GOLO Reviews. There, you’ll find statements made by dieters and by doctors whose names, but not credentials, are listed. One of the GOLO reviews is by the diet’s founder, Dr. Keith Ablow, a psychiatrist who does not list any experience with weight loss on his professional website. As a smart consumer, it’s usually smart to look for diet reviews by noted experts in the field whose credentials you can verify.

The website also provides statements about the Food and Drug Administration (FDA). On the main page, there is a required statement explaining that “GOLO is not intended to diagnose, treat, cure or prevent any disease and has not been evaluated by the FDA.”  This may be confusing for some consumers who are also seeing statements on the same page about “healing metabolic dysfunction,” and how the system can help to manage insulin, repair your metabolism, or balance hormones.

Another concern is the lack of peer-reviewed research. When weight loss studies are published in peer-reviewed journals, the researchers generally have to follow certain guidelines to demonstrate that they have provided unbiased and well-designed evidence for their conclusions. Unfortunately, the research provided to support GOLO’s effectiveness does not follow those rigorous guidelines and the studies have not been published in a scientific journal.

Of course, the lack of strong GOLO reviews and/or research doesn’t mean that the diet will fail or cause harm. But if you think that you have hormonal imbalances, a dysfunctional metabolism, or reduced sensitivity to insulin, it’s probably safest to visit your own physician. You can also look for a board-certified weight loss doctorwhose credentials you can verify.

So, Does the GOLO Diet Work?

Some people will probably lose weight successfully on the GOLO diet. But it’s very likely that the weight loss results are due to simple caloric restriction combined with high-intensity exercise. When dieters consume 1300-1800 calories per day and burn a few hundred extra calories per day they are most likely producing the calorie deficit required for weight loss.

As a basis for comparison, the typical American man consumes 2,475 calories daily and women consume 1,833 calories per day according to data collected by the Centers for Disease Control. That means that a typical man on the GOLO diet would be reducing his intake by roughly 700 calories per day and a typical woman might be reducing her intake by about 500 calories per day. That caloric reduction alone would most likely produce a 1- to 2-pound weight loss per week.

The supplement may help you slim down faster, but there is no way to know for sure. Many of the ingredients have been studied and some show promise for people who are trying to slim down. But more evidence is needed before any of the ingredients become standard care for obesity or metabolic disorders.

A Word From Verywell

Finding the right diet is very, very hard. The process is complicated further when weight loss companies make claims that include complicated terminology and enticing claims. You can always turn to your health care team for guidance. If your physician can not provide weight loss advice, ask for a referral to a registered dietitian. These experts can help you sort through diet advertisements and make recommendations based on your health goals. You can also try to slim down without purchasing a plan. The GOLO diet includes portion control, calorie restriction, and regular exercise. Why not try these changes on your own? You may find that you gain a stronger, healthier body without the high price of a commercial plan.

I’m not in favor of diet pills and like most other diet pills, you have to cut your calories to lose weight. The main reason I’m not a fan of diet pills is because even if you lose weight you will usually still have the fat. Fat is what you have to lose for permanent weight loss. When you just lose weight most of the loss is body mass and very little is actual fat. So the weight comes back in a few weeks or months and you end up with more fat than before.

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
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. 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

What Are Life And Wellness Coaches?

Life and Wellness Coaches

Just about everyone has a vision of his or her ideal life. Maybe you’ve always dreamed of being a successful writer, musician, or corporate executive. But you haven’t made it a reality yet.

Then maybe what you need is a coach. Just like the people who push athletes to greatness in sports, life and wellness coaches push their clients to find success and satisfaction from their job or lifestyle.

Unlike in sports, life and wellness coaches don’t focus on changing certain behaviors, like correcting a bad golf swing. According to the International Coach Federation (ICF), they develop their clients’ overall strengths and abilities.

Most of the people who quit trying to get into shape fail because they can’t find any way to succeed with weight loss. They want to lose weight but after many attemps they just quit trying. So for some people a life coach may help. I can tell you that if you want to lose your fat any get healthy you have to start living like an athlete in training, but for most people, they wouldn’t know where to start and that’s where a coach comes in. These professionals provide the drive and guidance their clients need to improve their careers, relationships, and lives. They help clients to:

  • Recognize their skills and dreams
  • Refocus their life’s goals
  • Move past challenges that stand in the way of those goals

What Is a Wellness Coach?

They help their clients find the motivation and tools to get to their physical and emotional health goals.

Those goals might include:

  • Lose a few pounds
  • Eat better
  • Quit smoking
  • Lower stress

Unlike a nutritionist or physical therapist, who makes specific diet and exercise suggestions, a wellness coach will help you make better general choices that fit your lifestyle.

Why Would I Need Help?

There are many reasons. For instance, you might consider looking for one if you:

  • Need some guidance on moving forward in your career
  • Want to learn how to take advantage of your own strengths and talents
  • Don’t know what to do about a major life decision, such as a move or promotion
  • Don’t have an acceptable work-life balance
  • Have a lot of stress
  • Aren’t as healthy as you’d like to be

How Do I Work With a Coach?

First, you’ll sit down with your life coach or wellness coach over the phone or in person. The sessions will range from 15 minutes to an hour. During that time you’ll talk about what you want to accomplish.

Through the questions your coach asks, together you’ll define your goals and the challenges that could stand in your way. Then you’ll outline the steps you’ll need to take to achieve those goals.

You’ll have homework assignments — things to think about or do between coaching sessions to work toward your goals. You might need to write in a journal or create “action plans” of things you want to accomplish.

Your life coach or wellness coach will offer support and guidance along the way. And your coach will hold you accountable for achieving your goals.

You’ll work with your coach for a period of a few months or longer. The time frame depends on how often you meet and what you’re hoping to accomplish.

The cost of coaching can vary. According to company web sites, a coaching session can cost from about $100 to $300 an hour or $300 to $1,000 a month.

What Should I Look for in a Life or Wellness Coach?

Because you would spend a lot of one-on-one time with your coach, not to mention trusting him or her with your goals, make sure the two of you are a good match. You should be comfortable sharing your life’s vision with her. And you should feel strongly that she’ll help you achieve that vision.

You may also want to consider a person with certification from ICF. Coaches who studied in ICF-approved programs get training and mentoring. The ICF also sets professional standards for them. But the industry doesn’t have regulations. That means anyone can call himself a life or wellness coach, without ICF certification or even any real training.

Before you sign on for any coaching sessions, interview a few potential life or wellness coaches. Ask how they usually work with clients. Ask for references so you can get a sense of their personality and style and whether they fit with yours.

A life or wellness coach is usually not a licensed health care professional, and their services probably won’t be covered by health insurance.

A coach is also different from a psychotherapist, who is a mental health care professional with training in medicine, psychology, nursing, or social work. If you think that depression, anxiety, or other mental health problems may be getting in the way of realizing your goals, then you may want to talk with a licensed mental health professional before you hire a coach.

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
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. 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 being healthy, diet, eating healthy, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment

Weight Loss Scams

I read through dozens of newsletters and posts from weight loss websites and many of them are selling something. Every site or every company has something their pushing and they’re taking advantage of people who have been trying to lose weight for years without success. I want to try to change your mind about losing weight. It’s really easier than you might think.

Your need to forget about anything you think you know about weight loss, and get back to the basics. Losing weight is all about your diet and your activity level. We’ll start from scratch, the biggest mistake people make is that they don’t want to give up the food they love, the food they grew up with. That’s the mistake. You have to give up all the food you love, and that’s the truth. You have to start your life over, there’s no easy way, no short cuts. You can be a much healthier person with more energy and less body fat. You’ll look better in clothes and you’ll look better when you look in the mirror. You’ll be a happier person. Your battle with weight is really about losing your fat.

I thought I had 40 pounds to lose and I cut my calories and I lost the weight, but I was still fat. So what happened? The weight you lose on a diet is body mass which is part water weight, part muscle, and part fat. I know the first thing your thinking about. How could I lose my muscle? Your body has thousands of muscle and most of them we don’t use. The muscles your don’t use get flabby and shrink, the muscles you use grow. Your body is constantly changing. Those flabby muscles that shrink will lose weight, excess water will disappear, and you will lose a little fat. But when you lose 10 pounds on your diet only about 3 pounds is actually fat.

It doesn’t cost money to lose weight, it just takes a willingness to do it. I started by reading about weight lose. I read everything I saw and everything I could find on the internet. Now I’m a busy guy who doesn’t have a lot of free time but there’s nothing on TV anymore and I’m not into social media person so after dinner I browse the internet for good websites.

Back when I first started to investigate weight loss there wasn’t as much information available, but today health food, celebrity diets and new diet pills are all the rage. Be careful about the information you believe. Losing weight is simply eat food that your body can use as fuel to create energy. That’s called burning calories. The trick is to burn more than you eat and only eat calories that your body can burn. Why often wonder why we are addinf fat and it’s pretty simple. We are eating food our body can’t use and so it gets stored as fat in our fat cells never to be seen again. It’s not really about the fat your eating, it’s about the food you eat that your body can’t use, so it stores it and the only way your body stores excess is to store it in fat cells.

For example, bagels have some nutritional where donuts have not nutritional value but even eating bagels will add fat if you eat more than the body can metabolize.

So how many calories do I burn? That a guessing game. Everyone’s different and everyone will burn a different amount of calories. The body works in “real-time”, your body will burn food for energy as it uses it. Medical science can only give us averages. They take a large group of people and give them the same amount of food and keep checking their weight and decide if they are losing weight or gaining weight and adjust their food until there is no weight changes and then they can assume that’s the proper amount of calories. So it’s not an exact science but they have no other way.

What makes this hard to guess is that you might be the same size as someone else in your group but if you have more body fat you will burn fewer calories and if you move less than the next person you’ll burn fewer calories.  The more you sit, the fewer calories you burn and there can be only small differences in behavior but it will make a difference in the number of calories we burn.

So how do you lose weight? Start over with your food. You need to start living like and athlete in training because that is what it’s going to take. You need to get into shape by starting a training program. Buy only fresh fruits and vegetables. Shop twice a week for the fresh stuff. When you have a list you can get in and out quick. The other stuff is a little more difficult. Some Diet Gurus will tell you to avoid dairy except for Greek Yogurt and get protein from some meat but mostly fish and protein powder like the kind you use in protein shakes. It’s plant-based protein which is said to be healthier than animal protein. And I can understand that Animal protein has some animal fat mixed with it and animal fat is what you’re trying to avoid.

I know what your thinking, I’m too old or I’m too heavy, or I don’t have the time. I understand that we are all busy in our own way, but you changing the way you eat doesn’t take time and you don’t have to join a gym or even work out for hour a day. You need to change what you do. Spend more time walking, less time sitting. Sitting will slow down your calorie burn. Stop snacking or at least snack on things with nutritional value like a yogurt cup, almonds, or fruits like apples.

I like the Mediterranean plan or sometimes called the food pyramid. You can find examples on my Home Page or on the internet. I make my food choices from the pyramid. There’s no calories to count and you eat all you want, just stick to the pyramid and get in all the walking you can. I recommend 10,000 steps a day. This exercise plan has been around for a while and it works. It’s great for beginners and because most people only take about 5000 steps a day you’ll double your active level and lose weight. The diet will give you all the energy you need and in a few weeks you’ll be losing weight and you’ll start to feel good again.

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

How Long Does It Take To Lose Weight?

This is a frequently asked question. 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 loss about 2 pounds a week. If you’re a woman who weighs about 140 and wants to lose 20 pounds then 2 pounds every  week might be too much to expect. And it also depends on your age. For instance, a young woman who has had a baby recently will loss 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 sometime, it will take longer to lose it. It’s called stubborn fat.

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 years 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 your going to reach your goal.

The short answer to the question is that if you change the food your eating and begin a walk an extra one hour a day every day you will see a difference in your waist in a few weeks.

The big problem is “cheating”. If your on a 2 pound a week weight lose program, it doesn’t take much to stop losing and start gaining.  Yes, it will take time but if your 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. 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 loss 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’s 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 reason will carry a little more weight and your 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, 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.blog
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. 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 being healthy, diet, eating healthy, health and fitness, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment

Tips For Weight Loss

12 Tips to Lose the Weight for Good

By Stacey Colino, Reviewed by David T. Derrer, MD

A post from WebMD

Before you read the following, remember that all these tip have merit, but not all have merit for everyone. It’s a good article and will help you and you should take away with you anything that pertain to your weight problem.

Want to lose weight, but feel as though you’ve already tried every trick in the book? It’s time to take a different approach to dieting. These 12 proven strategies will help you slim down for good.

That last paragraph was important because too many people who fail to lose weight think they only have to do this for a few months and then go back to their normal life. “I’ll get back into that suit I bought last year or the dress I need for that special occasion” but that’s not true. The truth is you can never go back to your old way of living.

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.

“Diets have a beginning and an end — and that’s the problem.” You will only succeed, Grotto says, when you make a lifelong commitment to a healthier lifestyle.

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.”

Internal goals — 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 something. Most people can always find something wrong with their appearance. A better way to look at losing weight is to concentrate on losing body fat. That’s the real goal anyway. By losing body fat you will lose weight but the real benefit is that you will become a healthier person. Taking off 20 pounds for most over-weight people isn’t an impossible task, but you’ll feel younger, have more energy and be a happier person. The trick is not to put the weight back on.

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

Consider what you’ve done in the past to try to lose weight. 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.

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. If you have kids at home and your buying snacks for them,” stop it”, they should start snacking on fruit and nuts like you. Eating natural foods for snacks also gives you vitamins and minerals you’d be missing otherwise.

5. Get support from friends

Tell supportive friends, family members, and co-workers about the changes you’re trying to make, Norcross says.

Let them know what you need and how they can help. Be specific. Don’t leave this up to them to figure out.

For instance, maybe you don’t want them to remind you of what you are or aren’t supposed to eat, but you would like them to give you ongoing encouragement or pep talks when you need them.

I don’t necessarily need pep talks, but I did tell those people I see everyday that I was trying to get “fit & healthy”. So when we go out, I’m not drinking alcohol and I’m only eating salads in restaurants. I don’t want to go to any buffets and no Mexican food. So now we eat in places were all of us can eat what we like.

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, Norcross says. Don’t let one surprise throw off your whole routine.

7. Be your own BFF.

“When you miss the mark, show yourself some compassion. You’ll avoid letting a slip become a fall,” Norcross says. His research on New Year’s resolutions found that most people who succeed at keeping them 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.

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 can monitor your progress any way you want to. Experiment and pick the method 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, Becker-Phelps says.

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, or going for a walk.

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.

12. Practice mindful eating.

Chew your food thoroughly, and put your fork down between bites. 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,” Grotto says.

Once you get that signal, “put down your fork and ask yourself, ‘Can I stop eating now and walk away from this table satisfied?’ ” Grotto says.

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.

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
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. 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, Uncategorized, weight loss | Leave a comment