Do I Have to Exercise to Lose Weight?

 This is a question people ask me almost every day. The answer is “no”. You can lose weight without exercise, but do you want to lose weight or lose body fat, there’s a difference. You can lose weight by changing things you’re doing. Changing bad habits you inherited during childhood or just bad eating habits you picked up in the school cafeteria or maybe habits you picked up from the friends you're eating with. Any way you can get serious about your weight and try to re-teach yourself the right way to eat.

Eating more vegetables is the first thing. Make three vegetables at dinner not just one. If you have choices, you’ll eat more. Eating more vegetables will increase the vitamins and minerals in your diet and give you more energy. You’ll also get more fiber.

Eat a broth-based soup like vegetable soup, minestrone or Chinese wonton before your entre. It has two purposes; first it slows down our meal and it’s filling. Eating fast is the easiest way to overeat. Try and fit in a salad after the soup; that gives you more vegetables and now go with a smaller entre. Meat portions should be small, 3 to 4 ounces at the most. Try and go meatless whenever possible. Fish is o.k. three times a week, but poultry only once and pork or beef only twice a month. If you're watching your cholesterol talk to your doctor about eating meat.

Getting more sleep will help you lose weight. Too much night-time TV will only tempt you in snacking more. Also, more sleep helps you reduce stress and that helps you lose weight.

Eat more whole grain, not whole wheat, there’s a difference. Today we can buy whole grain bread, pizza crust and anything else that comes from a bakery.  100% Whole grain give you more fiber and has no processed flour. Processed flours will immediately turn to fat. Never eat processed foods of any kind.

Skip the bacon for breakfast or on that sandwich, even the bacon bits on a salad. Animal fat only causes you to gain weight.

Eat at home or make your meals at home and pack them to go. When you really get serious about your weight remember that restaurant don’t make food that’s good for you, they make food that taste good. We’ve all heard about all the calories in restaurant food. Believe me, if it really tastes good it has too many calories.

Make Pizza at home, thin whole grain crust with marinara sauce, easy on the cheese and lots of vegetables. You’ve seen them in the restaurant, there easy to make. I add anchovies. Do a web search for recipes for a California pizza and you’ll be amazed what you can put on your pizza.

Cut back on the sugar. Most people get sugar from the drinks they buy. Juices have lots of sugar, other drinks contain things like “fructose corn syrup”, it’s a sugar substitute that’s worse than sugar. Store bought snacks and drinks will ruin your diet. Nuts and seeds are good snack food.

Limit your alcohol to one or two drinks twice a week at the most. If you like mixed drinks avoid the sweet soda you add. Use a diet seltzer, diet tonic or plain water.

Green tea after meals helps your metabolism process your meal so less turns into fat.

Walking 30 minutes after meals will burn an extra 100 calories. If you can take some advice and change your eating habits, the weight will start to come off. Most of us don’t realize what we do to ourselves by not eating the right way.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose fat. The internet is full of free information. 

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat 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 $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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