Lack Of Exercise May Be The Main Cause For Obesity

If you’re someone who deals with stress fairly often (who doesn’t?), here’s something you may not know: your body produces a hormone called cortisol in response to chronic stress which is associated with causing excess belly flab. The more cortisol you have, the more belly fat you typically gain.

Now get this: The New England Journal of Medicine published a study showing that individuals who consumed mini-meals spaced three hours apart each day actually decreased their cortisol levels by 17 percent compared to those who ate the same amount of food in only three meals per day.

And here’s some even better news…

This cortisol-blunting, fat-burning effect occurred in just 14 days.

So if you want to take control of your body’s cortisol levels, one thing you can do is to simply start eating a small mini-meal every three hours to reduce cortisol up to 17 percent on your own. That’s just one of quite a few benefits to eating five mini-meals a day, spaced three hours apart. (Example: Eat a meal 7 am, 10 am, 1 pm, 4 pm, and 7 pm).

Of course, there are many ways to skin a cat, and this study of course doesn’t negate the power of intermittent fasting like recommended in our extremely effective One Day Diet. Intermittent fasting has a whole host of research and benefits of its own. It’s all about finding out what works best for you and your lifestyle.

Our government likes to fund lots of studies on the subject of “Obesity”.  But I don’t see any effort to educate young people on nutrition, proper eating habits, which foods they need to eat and why, and finally,  lack of exercise and the long-term problems it causes. This should be taught all through Grammar school and Middle school. I think you have to catch the student early on while they are still listening to the teacher. Some thing can be taught at age 6, but more advanced subjects like the “lack of exercise” should probably be taught in Middle School. I think the real idea is to have manitory health classes all through the school years. If we keep young people thinking about their health, we’ll become a healthier and more productive population.

Lack of exercise — and not a tendency to eat too much — may explain why an increasing number of Americans are obese, a new study suggests. Personally, I think it’s a combination of both, over eating and lack of exercise but read on because this writer makes a good argument.

Researchers analyzed U.S. government data from the last 20 years and found that the number of women who reported no physical activity rose from about 19 percent in 1994 to nearly 52 percent in 2010. The number of men who said they didn’t exercise increased from about 11 percent to about 43 percent.

Black and Mexican-American women showed the greatest decreases in reported exercise, the study authors found.

During the study period, there was an increase in adults’ average body mass index (BMI), an estimate of body fat based on height and weight, with the most dramatic rise among women aged 18 to 39. The researchers also found increased rates of abdominal obesity, especially among women.

At the same time, calorie intake among adults remained steady during the study period, according to the findings reported recently in the American Journal of Medicine.

While the investigators found an association between inactivity and the obesity epidemic, the study did not prove a cause-and-effect relationship.

“Our findings do not support the popular notion that the increase of obesity in the United States can be attributed primarily to sustained increase over time in the average daily caloric intake of Americans,” lead investigator Dr. Uri Ladabaum, an associate professor of medicaid at Stanford University School of Medicine, said in a journal news release.

“Although the overall trends in obesity in the United States are well appreciated and obesity prevalence may be stabilizing, our analyses highlight troublesome trends in younger adults, in women, and in abdominal obesity prevalence, as well as persistent racial/ethnic disparities,” Ladabaum added.

Pamela Powers Hannley, journal managing editor, wrote in an accompanying commentary: “If we as a country truly want to take control of our health and our health care costs, [this study] should be our clarion call. From encouraging communities to provide safe places for physical activity to ensuring ample supply of healthy food to empowering Americans to take control of their health, we must launch a concerted comprehensive effort to control obesity.”

— Robert Preidt

Yes, I agree we need to control Obesity, but I differ in the way to do it. I do think that the population in general does need to exercise more, but as a society on a whole we consume too much of the wrong kinds of food. Snack foods and sugary drinks are becoming a main stay in the average persons diet. For most young people vegetables has become a four letter word. And I don’t thing most people under 40 know anything about nutrition. So, if this study can’t see that a poor diet combined with lack of exercise is the problem, I think they missed the boat. After a comprehensive educational program is put in place and we live through a generation we’ll see a big difference.

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

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

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

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Is The Slow And Steady Method Best?

There’s a new study that changes the thinking about how to lose weight. “Across the world, guidelines recommend gradual weight loss for the treatment of obesity, reflecting the widely held belief that fast weight loss is more quickly regained,” study lead author Katrina Purcell, a dietician at the University of Melbourne in Australia, said in a journal news release.

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

Overall, 81 percent of those in the rapid weight-loss group and 50 percent of those in the gradual weight-loss group lost more than 12.5 percent of their body weight. After that drop in weight, the participants were placed on a weight “maintenance” diet for three years.
People in both groups regained about 71 percent of their lost weight by the end of three years, regardless of how fast they had slimmed down, the researchers said.

Those in the study regained their weight because they were not losing fat. If you want permanent weight loss you have to lose body fat. Forget the scale and concentrate on losing inches.

There are a number of possible reasons for the study findings, the researchers said. The limited carbohydrate intake of a very-low-calorie diet — the type used in rapid weight loss — may cause a greater feeling of being full, and reduce food intake by forcing the body to burn fat.

That fat-burning activity causes the body to release breakdown products called ketones, which suppresses hunger, the researchers said.
Speedy weight loss may also motivate people to stick with their diet and achieve greater amounts of weight loss, they added.

The study “indicates that for weight loss, a slow and steady approach does not win the race, and the myth that rapid weight loss is associated with rapid weight regain is no more true than Aesop’s fable,” Corby Martin and Kishore Gadde, from Pennington Biomedical Research Center in Baton Rouge, La., wrote in an accompanying commentary.

“Clinicians should bear in mind that different weight-loss approaches might be suitable for different patients . . . and that efforts to curb the speed of initial weight loss might hinder their ultimate weight-loss success,” Martin and Gadde said.

Christopher Ochner is assistant professor of pediatrics and psychiatry at the Icahn School of Medicine at Mount Sinai in New York City. He called the study “well-conducted” with “sound results,” but said it might not take human psychology into account.

“Recommendations for gradual weight loss are not based on the supposition that the rate of weight loss affects the proportion of weight regain [post-diet], but the supposition that rate of weight loss will affect the length of time before typical ‘diet fatigue’ sets in,” he said.
“This is when people typically stop dieting and revert back to their former eating habits, which causes weight regain,” Ochner said.

“Ultimately, the answer lies not in a particular type of diet, but in making lifelong healthy adjustments to eating habits,” he said.
However, another expert said the study might support faster approaches to weight loss for some people.

Dr. Caroline Messer, an endocrinologist at Lenox Hill Hospital in New York City, believes that “based on these findings, clinicians should consider a rapid weight-loss program as a possible strategy for some patients.”
— Robert Preidt

Please remember that rapid weight loss isn’t going to work for everyone. I believe in slow and steady weight loss. Give your body time to adjust to losing weight. I believe between 5 and 10 pounds a month is the best way. Some people have more weight to lose, like 100 pounds and might be on the higher end of the scale and someone who only has 20 pounds to lose might be on the lower end. Regardless, I think that your body needs time to adjust. Rapid weight loss should only be done under a doctors supervision.

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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How I Lost 50 Pounds And I’m Still Losing

I changed the way I looked at food and what it meant to be healthier. I lost 50 pounds and am now at my goal weight. Along the way, I lowered my blood pressure and blood sugar, lowered by cholesterol and my pulse or heart rate is about 10 beats slower.  “I had a tendency to do what I call all or nothing at all,”  I’d get really hungry and then I’d go binge on pizza or whatever other high-fat food I enjoyed at the time. There was a tendency to want to get the weight off fast, wanting quick results, but not really able to stick with it because it was too extreme.” I finally realized it wasn’t a time-limited thing. It wasn’t like, ‘Well, I’m going to be really good and stay on this food plan now until I get the weight off.’ It was more a realization that, ‘You know, if I want to weigh 170 to 175 pounds, then I have to do these things. I can’t stop doing them just because I lose the weight.’

“So it became much more of a lifestyle change than a temporary diet. The idea that somehow I could go back to my old ways was just not there anymore.”

I know how hard it is to make a lifestyle change. I also know it may take some time to get ready to do it. It was like an athlete in training for a Marathon or maybe a one mile run.

Nothing anybody else said to me or suggested to me had any impact, until I decided for myself that I needed to do something about my weight, and that it was worth it. People aren’t going to change until they see a reason to do it and are willing to do it. Some people want to lose weight, but they are not ready. It is a major deal. It was harder in many ways than stopping smoking was. It’s because food’s everywhere. It’s a real commitment of time and energy. It’s hard work, (but) it’s one of the most fulfilling things I’ve done.

Once I changed the way I ate and I was happy with what I was eating, then I couldn’t go back to eating the old foods that made me fat. I didn’t feel good when I ate those foods.

Here are some of the things that helped me pay attention to what I ate:
  • Take it one meal at a time.
  • Read labels so you can see how much sugar, fat, protein, and fiber are in foods.
  • Cut out most refined sugar. I used to really enjoy candy-a Hershey’s bar or something like that. What I started to do was substitute that with chocolate pudding that had Splenda in it and no sugar, or the 70% dark chocolate with very little added sugar, and that only on rare occasions.
  • Eat whole fruit when you crave something sweet.
  • Eat 6 times a day. I eat small snacks 3 times a day, including fruit or whole-grain crackers.
  • Eat breakfast.
  • Keep track of how much you eat from each food group to make sure you balance meals.
  • Make a list of foods that are “worth it” to you to spend the calories on.

Plan ahead when you eat out

I still eat a little birthday cake now and then. And I don’t shy away from restaurants, because I love to eat out. I just make sure to allow for it in my eating plan.

To say I would never have cake again would be a very dangerous thing.  If I’m at a birthday or wedding, I’ll eat a couple forks full  and put it down.

When I go out to restaurants, I often ask the server to bag half the dinner before it’s brought to the table, so I can take it home for another meal the next day. I also take care when ordering. I’ll order grilled fish with no oil or butter, stay away from the fried foods and heavy sauces. Also orders vegetables without butter or sauces. My taste buds now prefer veggies with fresh lemon. I used to put globs of mayonnaise on stuff, globs of butter. Now I’ll eat fresh vegetables with no butter on them, just steamed with lemon. And they’re delicious. But it takes a while. It takes maybe 1 to 2 months to get use to the change.

Exercise helps  maintain. Exercise plays a big role in helping stay in good shape. Being more active along with making healthier food choices is the key. My routine includes 25 minutes of exercise 3 or 4 days a week. I also like the stretching involved in yoga.

Support from others can helps or not

Family member can help or sometimes they are discouraging. My family has always been heavy and when I wanted to lose weight they gave me a hard time. “Why do you want to lose weight, you look fine.” I heard that everyday. I was always chubby growing up. I hated the way I looked but I played football and most of my friends were heavy so it didn’t really matter except when it came to dating. I didn’t really get into shape until I start working.

I did the hard work of losing weight on I own. But pats on the back from other people gave me support and a sense of community during my journey to get healthier. A weight loss trainer can help you with exercise. Some people feel lost when it comes to creating an exercise program and you can’t use another person’s program. If your going to do that make sure that he or she knows all about any health problems you have and any meds your taking. Before you start going to a trainer start your own walking program. Start slow 10 or 15 minutes a day at a slow pace and gradually increase the time to 30 minutes and then increase the pace. 2 miles in 30 or 40 minutes, 3 times a week is a goal you can do. Then you’ll be ready for a trainer. If you can’t reach this goal in 2 months, you might want to consult your doctor . See if he can change your exercise program.

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

Losing Weight Doesn’t Have To Be Expensive

Some people actually go the expensive route when they decide to lose weight. Some people think the expensive way is the only way to lose weight. There are sooo many people who want to lose weight and can’t do it themselves that a mega million dollar industry has sprung up to take advantage of this opportunity. Thank heaven for some of us who write about the real way to lose weight.

Gym memberships, diet pills and weight lose counselors all cost money. When in fact, you don’t have to spend a dime. You can even save money while you lose the unwanted pounds. We don’t always realize it, but as we go through our work day, we can spend a lot of time snacking. You can consume a lot of junk food and drinks and it all costs money.

Maybe you start your day at a coffee shop and you don’t just buy coffee. You get to work and there’s pastries in the break room, so why not. I use to do it. I’d look for something to snack on every time I took a break. The average person adds 2 or 3 pounds a year, even if their careful and don’t over eat. Between the ages of 30 and 40, I personally gain 40 pounds. I had changed jobs. I had a construction job, outside all day and was very active and left that for an office job, sitting all day and eating and drinking too much. I didn’t over eat on purpose, I would go along with the others and was snacking throughout the day.

I never ate breakfast at home except maybe on the weekends. I started out at the coffee shop with a roll and coffee, usually one of those designer coffees, I don’t even know how much sugar I was consuming. Mid-morning we’d take a break after being on the phone for 2 or 3 hours and staring at the computer screen, we’d go for coffee and another sweet roll or maybe cookies. Great, more sugar, but for some reason when your with your friends you pickup the same habits, start to eat the same way they do, and in those days I didn’t thing I was fat. Everyone was the same, except for a few guys that had a real weight problem. At Lunch I usually had a burger and fries and maybe a beer. I was on the phone all day, we didn’t meet with customers. No break in the afternoon but drinks after work. About an hour of beers or cocktails after work. Now that I thing back, I was probably consuming 3000 calories before I came home for dinner. Usually dinner starts with a cocktail or maybe a bottle of wine with dinner and then a meat and potatoes type dinner with dessert, about 2000 more calories and then maybe a nightcap before bed. I had that job almost 12 years, I don’t know how I survived. I should have died of a coronary. After I changed jobs my routine changed a lot. I was over 40 and my doctor told me I weighed too much. “ You have to lose at least 20 pounds.”

I joined a HEALTH CLUB, it did help me get in shape but after several years of membership fees, I had barely lost any weight. I was going but because of the extra exercise, I was hungry all the time. I was eating less but I wasn’t eating healthy foods everyday or every time I ate. My job kept me busy and often I would skip lunch and just snack or grab fast food at a drive-in window. Finally my wife told me “ You can’t lose weight if you keep eating like this. You grab a Hot Dog for lunch thinking you’re saving on calories because you’re not eating a big meal, but there’s no nutrition in a hot dog and those diet snacks are all empty calories. You have to eat foods to fuel your body, your metabolism is falling asleep. When you don’t metabolize food the food turns into fat. You have to eat foods that your body can use to create energy for your heart and other organs and for your muscles to have strength. Your body is living off of today’s fat and you’ll never burn the old fat.”

She was rights I started by changing my diet. Nothing crazy, I was eating better food. I stayed out of the restaurants for a few months, brought my own food from home. I stayed away from ice cream, I changed to skim milk and non-diary creamer. I quit buying processed meats like lunch meat and look for better cheese. I’d get the cubes of cheese, I read that if you’re trying to lose weight you should eat one ounce of swiss cheese before every meal. Swiss cheese will help you metabolize your food. I bought the package of cubes and they where the perfect weight, one ounce, and it did work. It’s also really filling. Another little trick that helped me was drinking water with your meal. Even now that I lost 50 pounds, if I go out an eat and we order beer before a meal, I still get a glass of water to drink while I’m eating. I quit the gym membership after a few years, I work out at home. I started running after I lost the first 20 pounds. I had a lot more energy and running is one of the best exercises I know for your body and to lose weight. I started out by walking and then built up to a walk and run routine which I still do. Now that I’m in better shape I can run faster and longer with fewer breaks for walking.

There’s many ways to spend money on weight loss memberships, low-cal foods, and exercise programs, and don’t forget the gym equipment you can buy for your personal use, but only you can decide that you’re going to lose weight. And after you make that decision nothing will stop you. My biggest investment was a pair of walking shoes that I traded for running shoes later on. But before you turn into an exercise nut who lives in the gym several hours a week, losing body fat is 80% diet and 20% exercise. You can’t exercise away a bad diet. Just because your friends eat what ever they want and stay thin it doesn’t mean you can. They are not trying to lose weight, you are. They don’t exercise to lose weight, they exercise for their heart. You have to exercise differently to lose fat.

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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Eat 5 Meals A Day

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

How Long Will It Take To Lose My Fat

Good 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 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.

So several things being considered, 20 pounds may take 2 months for a new mom to lose, or it might take a woman 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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The Mediterranean Diet, Still Number One

The Mediterranean Diet is still my choice for a healthy diet and lifestyle plan. It continues to be one of the best prescriptions for a long, healthy life.

The Promise
Delicious food that’s stood the test of time and helps keep you healthy for years to come. That’s at the heart of the traditional Mediterranean diet.

There’s no single Mediterranean diet plan, but in general, you’d be eating lots of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine.
This lifestyle also encourages daily exercise, sharing meals with others, and enjoying it all.

Does It Work?
This diet scores big for heart health. Studies suggest it can make you less likely to get heart disease, lower your blood pressure and cholesterol, and may also help you avoid certain cancers and chronic diseases.

For weight loss, you’ll have better results if you stick with it more than six months, get regular exercise, and cut back on how much you eat. Studies show it may be better for weight loss than a low-fat diet.

What You Can Eat and What You Can’t
You’ll eat mostly plant-based foods, including fruits and vegetables, potatoes, whole-grain bread, beans, nuts, and seeds.
You can have yogurt, cheese, poultry, and eggs in small portions. You should eat fish and seafood at least twice a week. “Good” fats get a stamp of approval: Think olives, extra-virgin olive oil, nuts, sunflower seeds, and avocados instead of butter or margarine. You’ll use olive oil a lot while cooking. Reach for herbs and spices to add flavor.
Red wine gets a thumbs-up, in moderation (one glass for women, one to two for men). But water is your go-to drink.
Dessert is usually fruit. Sweets and red meats are OK occasionally.

On the first page of this website click on pages and you’ll find  “Diets” Click on Diets and you’ll find the Mediterranean Diet Plan and a Picture of a food pyramid. Save that image. The food pyramid will show you all your choices in foods and how often you can eat each food group. Follow the pyramid, drink lots of water and an occasional glass of wine and don’t forget the exercise. No calories to count, the quantity is up to you. just follow the pyramid and don’t cheat, you have lots of choices.

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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