Stop Burning Sugar And Start Burning Body Fat

 I had a comment from one of my readers. I wrote a post about the benefits of quitting sugar and my reader said she tried it. She quit sugar for Lent. It about forty days and just in that forty days she told me she felt the difference. She actually felt better just by not adding any sugar or other sweeteners. She lost 5 pounds and isn’t experiencing the food craving or mode swings she had before.

A great article that explains why we workout but don’t lose any inches. The article explains why you could be working out just to burn the sugar and other sources of energy but not real fat.

by Shaun Hadsall

Did you know that the years of eating processed foods, lack of exercise, and normal eating patterns have literally PROGRAMMED your body to burn NOTHING but calories and sugars from the foods you consume everyday…
…INSTEAD of burning off your ugly body fat?

In fact, today’s exercise programs take way too much time and use old-school methods that cause you to crave more food and calories – especially calories from sugar – FORCING your body to burn sugars and waste away nothing but stored energy.

This means that EVERY time you eat and exercise your body is busy fighting a losing battle.

BUT – what if there was a way to RESET your body’s fat burning switch so that your body burns fat FIRST every time you move and exercise?

Well there IS.

It’s a super simple 3-step metabolic primer from my colleague, and Stubborn Fat Expert, Shaun Hadsall that TURNS OFF your body’s “addiction” to burning sugars, while making your most stubborn fat your “go to” energy source in ONLY 3 or 4 days.
STEP #1: Try to consume zero starches or fruits for 3 or 4 days in a row during the week.

This will help accelerate depletion of glycogen (your stored energy) and get your body burning fat again. This should equate to a total of 25 to 50 impact carbs for the day. Consume protein in every meal to help increase satiety and keep your body in “fat burning mode”.

You’ll program your body to burn a ton more belly fat by using this approach just a few days of the week.

STEP #2: Increase your fats and double your servings of green cruciferous veggies on deplete days.

When you lower carbs for a few days you’ll automatically need energy from other sources. Friendly fats and cruciferous veggies should be your go to macronutrients to help provide this needed energy.

Some good examples to use are extra fish or krill oil, olive oil, coconut oil, grass fed butter and small amounts of raw nuts for fats — spinach, kale, broccoli, cauliflower, asparagus, arugula, green beans, Brussels sprouts and cabbage are great choices for extra veggies.

This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss during a lower carb phase.

It will also DECREASE your cravings in a big way.

STEP #3: Double your daily water intake when you deplete carbs.

Remember, for EVERY gram of carbs you eat over the weekend (or any other time) your body holds nearly 3 grams of water.

So if you had a few slices of pizza, some bread and a bowl of ice cream we’re talking an extra 700 to 1000 grams of water sitting under your belly skin.

Consuming extra water is the fastest way to UNDO the damage of over-eating, getting rid of excess water retention, and facilitating other metabolic processes that burn fat.

A good rule of thumb is to consume at least 50-60% of your total body weight in ounces of water a few days after overeating.

After 3 or 4 days of using this strategy, your body and hormones will be PRIMED to burn PURE fat when you exercise.

You just have to make sure you’re using the RIGHT TYPE of exercise or all this could be nothing but a waste of your time and energy.

If your serious about trying this, the exercise is important, but if you’re an active person and you don’t spend hours sitting, a quick 10-minute workout with stretching first and afterward maybe all that’s necessary.

Follow me on Twitter @GertsRay70369

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. 

How Long Will It Take To Lose My Belly Fat?

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

The answer is different for everyone. If you are only 20 pounds or so over your goal weight, then a 200-pound man can expect to lose about 2 pounds a week depending on your diet, age, and activity level. Personally, I lost almost 20 pounds of fat after I retired at 66. If you’re a woman who weighs about 140 and wants to lose 20 pounds then 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 critical. For instance, a young woman who has had a baby recently will lose 20 pounds faster than a woman in her late 40s who has carried the extra weight for a few years. If you have been overweight for some time, it will take longer to lose it. Losing your body fat is possible no matter what your condition. We all should stay in shape and it’s never too late.

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

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.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

10 Benefits of Walking

 This article is from an email I got lately. It goes to prove that any amount of extra activity will improve your health. Being more active and improving your diet can help you remake your life.

What’s not to love about the single best thing you can do for your health? The simple act of putting one foot in front of the other makes you healthier, gives you more energy, and makes you younger. Plus, doing it lets you talk with friends, think through problems, and see what’s new in the neighborhood. And if you happen to have some new walking gear, walking lets you show it off.

That’s just the beginning. Check out a few other great things walking does for you:

1. Fends off the #1 killer: Regular walkers have fewer heart attacks and strokes, have lower blood pressure, and have higher levels of healthy HDL cholesterol than couch sitters do. In one study of women, a regular walking program did just as much in the heart-protection department as more vigorous exercise did.

2. Changes your RealAge — pronto: As little as 90 days after starting a regular walking program, its age-reducing effects can be measured. Find out your RealAge now (RealAge.com).

3. Dims your chances of diabetes: Thirty minutes of walking a day makes your muscles more sensitive to insulin. That allows glucose to do its duty inside your cells rather than pile up in your bloodstream (that’s what happens when you have diabetes) and cause other havoc.

4. Helps you kick the habit: Taking a daily 30-minute walk is one of the keys to the success of our YOU Can Quit plan. Even just a 5-minute walk cuts down on cigarette cravings — it engages your brain’s emotion centers, unleashing mood-enhancing hormones that decrease cravings and take your mind off that cigarette. And establishing a walking habit proves to you that you have the discipline to stick with your stop-smoking plan.

5. Slims you down: Burn more calories than you eat, and — voila! You’re wearing one-size-smaller clothes (find out just how many calories walking torches). Plus, walking can help squelch chocolate cravings and nix the stress and anxiety that often lead to overeating.

6. Keeps you sharp: Physical activity nourishes brain tissue and stimulates its production of neurons, synapses, and blood vessels. Some studies have found that walking can counter faltering memories in people over age 50.

7. Reduces stress: Anyone who has come back from a walk in a different frame of mind than they went out with can attest to this. Studies back up that walking benefits your mood — and may even ward off depression and anxiety.

8. Revs up your energy: Not only can a walk perk you up when you need it, but also it helps improve the quality of your sleep, so you’re more energetic all day long.

9. Boosts your immune system: Walking regularly can lower your risk of arthritis, macular degeneration, and even cancer by an astonishing 50% compared with people who don’t exercise.

10. Keeps you going: Walking has the highest compliance rate of any exercise. Make your routine bulletproof: Get a buddy.

Follow me on Twitter @GertsRay70369

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. 

Workout Smarter, Not Longer

 Why do most of us give up trying to lose weight? What we don’t realize is that your workout maybe helping you lose weight at first and then you stop losing weight. This is normal, a beginner at first will lose weight on various diets as long as they increase their active. But in a few weeks, your progress usually stops. Why? Your body will become accustomed to the diet and your body will adjust to the activity level, so you need to change things up regularly.

The most common complaint that I hear from prospective clients is this: “I work out three times a week, but my body never changes.”

When I ask them what they do in the gym, I almost always know what I’m going to hear. They generally do two or three circuits of machine-based strength training and then 30 minutes on a treadmill or elliptical machine. And they’ve been doing this same workout three times a week… since the Dawn of Man.

“Your body has gotten bored at that point,” says Steve Zim, author of three best-selling fitness books and owner of ATighterU in Culver City, California. “It’s like reading a book. How many times can you read the same book before you find yourself just mindlessly flipping the pages? If you’re doing the same workout again and again, your body is just flipping the pages.” The same thing happens when your walking. When you walk to burn body fat walking at different speeds. Walk normally for 100 yds. and then walk as fast as you can for 100 yds. and then walk normally for 100 yds. and so on until you did the routine about 8 times and then walk normally for a while to bring your heart rate back down. This is a good way to keep your body from getting bored with your workout.

It isn’t all that hard to tweak your workout a bit to rekindle the challenge and get your body responding and changing. Heck, you’re already working long and hard, but if you work out smarter, you can make real gains that you’ll see and feel both in the gym and out.

Good: Lose The Machines

Machines are a great way to isolate muscle groups, but to make the most of your workout, you want to involve as many body parts as you can per exercise. The more muscles that are involved, the more calories you’re burning — and the more muscle you’re building.

Look at a typical back exercise. Using the seated row machine, you’re sitting down and being held in place by a chest pad. You’re working the muscles of the back, shoulders, and biceps, but your legs, core and everything else are on vacation. Compare that to a bent-over dumbbell row. Now, in addition to your back, shoulders, and biceps, other muscles are getting strong and burning calories while they stabilize your body during the movement. It’s strengthening these stabilizers — and not just isolating and strengthening the muscles of the back — that’ll keep you injury-free when you actually have to do some real-life heavy lifting like you might do cleaning the garage.

Follow me on Twitter @GertsRay70369

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. 

How Many Calories Does Your Body Need?

 I’ve written about this before and I get questions about this all the time, “How many calories do I need?” This post will answer the question. Losing weight is still about calories. The calories you take in every day vs. the calories your body burns. So, the big question is  “How many calories does your body burn?” If you’re going to lose weight you need to know your BMR (the number of calories your body burns). So, read the post below for help. First you should understand, everyone will burn a different number of calories every day. Your body will only burn what you need and the more body fat you have, the slower you burn calories.

The calories you take in every day vs. the calories your body burns. So, the big question is  “How many calories does your body burn?” If you’re going to lose weight you need to know your BMR (the number of calories your body burns). So, read the post below for help.

BMR – Basal Metabolic Rate

Measuring a Healthy Lifestyle
Basal Metabolic Rate (BMR) Definition

Your basal metabolic rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. It is the number of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, ethnicity, diet and exercise habits. An average BMR would be 1850 calories per day for an adult man and 1500 calories per day for an adult woman of average height and weight. Don’t use the averages if you’re overweight, use a calculator to get your number. Those numbers are accurate if you’re in good shape and your body is functioning on all 8 cylinders. If you’re overweight your body doesn’t burn as many calories and your body can’t burn all the calories, you eat. You don’t even have to be overeating, some calories your body can’t use, and it will store those calories in fat cells and leave them there. Some of the things we eat the body can’t process and only the food or drinks that get processed will be separated and either disposed of or used by the body.

Don’t use the averages if you’re overweight, use a calculator to get your number. Those numbers are accurate if you’re in good shape and your body is functioning on all 8 cylinders. If you’re overweight your body doesn’t burn as many calories and your body can’t burn all the calories, you eat. You don’t even have to be overeating, some calories your body can’t use, and it will store those calories in fat cells and leave them there. Some of the things we eat the body can’t process and only the food or drinks that get processed will be separated and either disposed of or used by the body.

You don’t even have to be overeating, some calories your body can’t use, and it will store those calories in fat cells and leave them there. Some of the things we eat the body can’t process and only the food or drinks that get processed will be separated and either disposed of or used by the body.

If you’re overweight your body doesn’t burn as many calories and your body can’t burn all the calories, you eat. You don’t even have to be overeating, some calories your body can’t use and it will store those calories in fat cells and leave them there. Some of the things we eat the body can’t process and only the food or drinks that get processed will be separated and either disposed of or used by the body.

Yes, it’s a little complicated but because of the things we eat, we are either functioning the way we should or not. If you aren’t getting enough nutrition some of the body functions will not work properly and you could gain weight, lose weight, or your immune system becomes weak, and you become ill.

This is the number before factoring in any movement, it is below even the sedentary level. Once you add in what it takes to simply move around for basic functions, while still being sedentary, the average calories per day needed would be 2200 for the man and 1800 for the woman. This number is pretty accurate for a young adult in good condition and proper weight.

Calculating Your BMR

Basal Metabolic Rate Calculator: Input your height, weight, and age and adjust for your activity level to find out how many calories you can eat and maintain body weight. In order to lose weight, you would want to eat fewer calories and/or burn more calories through exercise. This calculator uses the classic Harris-Benedict equation for energy expenditure.

Basal Metabolic Rate – Burning Calories Even at Rest

You may think your Fitbit is fibbing or broken when it tells you that you’ve already burned a few hundred calories when you get up in the morning. What, you wonder, was I running in my sleep? No, it is simply reporting the calories you burned due to your basal metabolic rate. Normal body functions like breathing, blood circulation, and brain functions all burn calories so you do burn calories when you sleep.

Find a BMR calculator on the internet and because the answer can vary do it twice on two different sites. I found a good calculator on CalorieCount.com.

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.

Follow me on Twitter @GertsRay70369

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. 

Start Adding Years to Your Life

We all talk about trying to get healthy, but most of us fail at the attempt. We think we know what we have to do, but we don’t seem to get it done. Maybe we don’t know how we just think we do. The way we used to lose weight in our younger days isn’t going to be the same and that’s why most of us fail.

In the AARP mag, I read that even those of us over 50 can get benefits from exercises like walking, yoga, swimming, and free weights if we stick to it.

Never give up trying though, any improvement you can make will add time to your life. Exercise will stop the body from aging when you exercise daily. Most of us want to be healthier and live longer and you think about all you could do with the extra years you could add to your life, but “how can I do it?”

The best way would be to totally start over. Start living your life like you are young again. Start by changing your diet. Be careful what you’re buying at the store. If you remember to eat fresh, that’s the best way to remember what to buy. Cut out everything else. Lean meats and fish, half the meat should be fish. Easy on the dairy, no processed cheese and greek yogurt is okay. I like coconut milk or almond milk it has less fats and more calcium. Dairy can put on a lot of weight. Fruits and vegetables, nuts, dates, and figs are all good. I like the diet of the Mediterranean people.  

There are no calories to count. You make up your menu from the food pyramid. If you follow the pyramid you see that the bottom group of food you can eat every day, the middle section you can eat from once a week and the very top is meat (beef or pork) and only eat once a month. You can eat all you want but stick to the pyramid and don’t cheat. Physical activity is important every day and drinking lots of water. You can have one glass of red wine with dinner.

This is not a quick weight loss plan, but you will become a healthier person and you will lose weight slowly. The more physical activity like walking the faster you’ll lose weight. Okay, this is step one to living longer.

Step two is physical activity. Yes, the diet will make you a healthier person, and losing body fat helps make you healthier, but physical activity will strengthen your heart, muscles, and better balance. Regular body strengthening exercises will get the blood pumping and keep it pumping. I understand that those of you that don’t exercise and don’t even know how and where to start, think that it’s too late for me. “I can’t do that, Yoga is for young people, I’ll break something if I try that.”

First of all, that’s not true. Anyone can do Yoga. There are poses for people of all sizes and all ages. Some seniors like to use a stationary bikes. It’s simple to use and you will build up strength in your legs, and work the joints in your feet, ankles, knees, and hips. If it hurts at first, it’s because you’re not used to working those muscles. Start out slow for 10 minutes and add a few minutes a day and soon you’ll be walking around the block or through the mall like those young people. Retirement homes are teaching physical education and teaching seniors how to exercise. It’s never too late for anybody.

Step three for living longer is to keep your mind sharp. I know that this might seem crazy, but watching TV doesn’t stimulate your brain, it puts it to sleep. When you have leisure time you want to read. Do puzzles or learn a new language. I took a class at a community college a couple of years ago and I couldn’t believe all the seniors going to school. They take classes in everything. I want to take another class next semester, but you must sign up early, or the good ones are gone. I’ve been trying to get into a creative writing class for a couple of years, but the hours I want are always filled.

Writing is something else to do to stay active. Most people don’t know where to start, so I tell them to start anywhere. You don’t have to write a book, just write. Write about the last vacation you took or about your life growing up. You might not think that anyone is interested but now that I’m 60-something I wish I would have asked my grandparents and my parents more about their lives. You can put your life on paper now, even if no one is asking. Generations from now they’ll want to know and you might not be here.

Those are the three steps to living longer and living healthier. Sometimes be spend too much time taking care of or worrying about other people and we don’t think about how important it is to take care of ourselves.

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.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

Why Is It Soo Important To Lose Weight?

 You’ve seen the statistics. Americans are more overweight than ever, and the trend is expected to continue. The lifespan of our children will likely be shorter than ours for the first time in the history of mankind, due to chronic diseases related to obesity. In this day and age, weight loss doesn’t happen by accident, but weight gain does.

Why? Consider the following:

The majority of Americans do not get the minimum physical activity needed

The average American takes approximately 3,000-5,000 steps per day, which means they’re sitting most of the day

Portion sizes are significantly larger than before

Food is available in endless quantities, anytime of day, and high-calorie foods are often cheaper

The bottom line is our environment encourages sitting and eating 24/7. Sitting while commuting to work, sitting at a desk to make a living, sitting for entertainment (phones, movies, video games, TV), and of course sitting while eating. To make matters worse, humans are programmed to eat and take the path of least resistance — a survival mechanism that helped our hunting and gathering ancestors survive, but is now killing us. Literally.

Here are more facts to ponder:

1 out of 10 people do not know how many calories they need to maintain their weight

Most people think they eat less than they actually do (20-50 percent less on average)

Translation — we’re not very good at consuming the right amount of food and beverages to maintain a healthy body weight. If you want to change something, like your clothing size, body fat percentage, or the number on the scale, the first step is to become aware of your body’s needs and the choices you’re making. In other words, awareness opens the door to change. 

Otherwise, you’re clueless and you don’t even know it. You end up becoming a victim of creeping obesity — that 1-3 pounds a year the average American gains during adulthood because they’re not paying attention. That may not sound like much but over 20 years of adulthood, the years 25 to age 45, that extra weight should be as much as 60 pounds and the average person doesn’t even realize how they gained it.

Perhaps you are paying attention, maybe even counting calories, and you’re wondering, is it worth it? Here’s what the research shows:

People who track what they eat at least 5 days a week lose twice as much weight as those who don’t

People who track what they eat regularly maintain weight loss better

People who use a body sensing device (a fitness tracker) that tracks activity and calories burned lose 2-3 times more weight than those who don’t

This makes sense. After all, how do you manage something, whether it’s your checkbook, your blood pressure or your waistline, if you’re not tracking it? Well…you don’t. You end up with bounced checks, uncontrolled blood pressure and having to buy bigger clothes

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information. But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two eBooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Follow me on Twitter @GertsRay70369

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. 

Switch Up Your Workout

One big mistake that beginners make when they start an exercise program is that they do the same workout every time they go to the gym. Actually, you want to vary the program. Most beginners will be gun-ho the first few weeks, going as often as possible, sometimes every day. That's a mistake. First, there are very few muscle groups that you can work every day. After a good workout the body needs 48 hours for those tired muscles to recoup. If your older it might take longer. 

Walking maybe the only workout you can do every day and that's only if you don't overdo it. If your new at all this workout stuff, you can get in shape by increasing your steps every day. If you don't want to count your steps, simply walk 30 minutes more than normal. Set aside 30 minutes, before or after work, to just walk. Some people prefer to skip lunch and work instead. I don't encourage anyone to lunch but if you eat breakfast then it won't hurt to skip lunch. Make sure you get some protein at breakfast. You need protein in the morning. Protein shakes, or protein bars are good, as long as you get about 20grams of protein.

 To banish stubborn belly fat, you have to ramp up your workouts. 

Some studies examining the effect of high-intensity interval training (HIIT) on improving body composition have suggested that HIIT significantly reduces total abdominal and visceral fat mass.6

"You need to exercise at full intensity because the end goal is to burn more calories. And high-intensity exercise does just that," Natalie Jill, a San Diego-based certified personal trainer, told Health. 

High-intensity workouts mean you're going all out for as long as possible. If that sounds intimidating, think of it this way: You'll burn more calories in less time.

 The 20-Minute HIIT Workout You Can Do Anywhere

Follow me on Twitter @GertsRay70369

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. 

What Is A Vegetarian Diet?

What Is the Vegetarian Diet? 

People who follow a vegetarian diet don't consume meat, poultry, or seafood, but they eat eggs, dairy, and other animal-derived foods like honey. Fruits, vegetables, beans, legumes, and soy-based products, among others, are all included.

Both environmentalists and health experts promote plant-based diets as healthier for our bodies and healthier for the planet.1 A plant-based eating lifestyle can provide substantial health benefits, but like any diet, it is essential to choose nutrient-rich foods and eat in moderation to get the benefits you're looking for.

The 2021 U.S. News and World Report Best Diets ranks the vegetarian diet number 9 in Best Diets Overall and gives it an overall score of 3.6/5.

What Experts Say

"The vegetarian diet limits animal products to varying degrees. Experts agree this can be an earth-friendly and healthful way of eating, but care should be taken to ensure that food variety provides nutrition and satisfaction and is not a restrictive weight loss diet in disguise."

—Chrissy Carroll, RD, MPH

The 7-Day Diet Plan 

A vegetarian diet emphasizes fruits, vegetables, grains, beans and includes eggs and dairy in some variations. Most people eat the standard three meals a day with snacks as desired.

The 7-day meal plan laid out below is just one idea of what to eat for three meals per day. This is not an all-inclusive meal plan. If you are eating a vegetarian diet, you may find other meals that work well for you.

• Day 1: California summer vegetable omelet, orange juice; baked potato with chickpeas, zucchini, squash, and cherry tomatoes sauteed in olive oil, kale salad with toasted nuts; Mediterranean quinoa stuffed peppers
• Day 2: Whole-wheat toast with avocado, spinach, and everything-bagel seasoning; shredded Brussels sprouts and roasted lentil salad; spicy vegan tomato and plantain stew
• Day 3: Charred white bean breakfast pizza; egg salad sandwich on a bagel with fresh fruit; Brown rice pasta with healthier Alfredo sauce
• Day 4: Whole grain toast with eggs, sauteed kale, grapes; cabbage and white bean sauté with garlicky greens, brown rice; carrots, cucumbers, cherry tomatoes, hummus; bean, quinoa, and cheese stuffed bell pepper, side salad
• Day 5: Steel-cut oats with berries and almond milk, flaxseed, peanut butter; fruit and yogurt parfait; chickpea salad sandwich, cottage cheese, grapes; whole wheat pasta with seitan tomato vegetable sauce, garlic bread, green salad
• Day 6: Egg, mushroom, and cheese omelet, asparagus, grapefruit; chickpea and lemon soup with greens; yogurt with berries and nuts; tofu stir fry with bell pepper, zucchini, and broccoli on rice
• Day 7: Green smoothie with whey protein and coconut milk, peanut butter toast; strawberries, almonds; vegetable lasagna, side green salad; Asian tofu lettuce wraps, quinoa, broccoli
  

What You Can Eat 

There are many different variations of the vegetarian diet. The main limitation is to avoid meat, poultry, and seafood. That means there are many compliant foods, including all plant-based foods (and other animal-derived foods, such as dairy products).

Grains 

All grains are eaten on any version of the vegetarian diet.

• Wheat
• Rice
• Oats
• Amaranth
• Quinoa
• Barley
• Rye

Beans and Legumes 

Beans and legumes are important staples on any vegetarian diet, as they are a source of protein.

• Black beans
• Chickpeas
• Kidney peans
• Split peas
• Lentils
• Adzuki beans
  

Fruits and Vegetables 

All fruits and vegetables are eaten on any version of the vegetarian diet.

• Broccoli
• Spinach
• Lettuce
• Carrots
• Peas
• Corn
• Tomatoes
• Avocado
• Bananas
• Apples
• Berries
• Grapes
• Melons

Oils 

Plant oils are used as healthy fats on any vegetarian diet

• Coconut oil
• Avocado oil
• Olive oil
• Grapeseed oil
• Canola oil

Eggs and Dairy 

The most common type of vegetarian diet is the lacto-ovo version, in which meat and seafood are avoided but dairy and eggs are included. Ovo-vegetarians eat eggs but avoid dairy, meat, and seafood. Lacto-vegetarians consume dairy but avoid eggs, meat, and seafood.

What You Cannot Eat 

Some people consider the pescatarian diet a variation of a vegetarian diet. Pescatarians eat plant-based foods and seafood. The flexitarian diet is primarily vegetarian but includes occasional meat or seafood-based meals. The vegan diet consists of no meat, dairy, eggs, or animal by-products, including honey.

 7-Day Pescatarian Meal Plan & Recipe Prep 

Meat and Poultry 

Most versions of the vegetarian diet avoid all meat and poultry, except the flexitarian diet, which is a hybrid version.

• Beef
• Chicken
• Lamb
• Turkey
• Pork
• Venison
  

Seafood 

Most vegetarian diets avoid seafood, except the pescetarian diet, which is considered by some a version of a vegetarian diet.

• Fish (salmon, halibut, tuna, etc.)
• Shellfish (oysters, clams, mussels, etc.)
• Crustaceans (shrimp, lobster, crabs, etc.)
  

How to Prepare the Vegetarian Diet & Tips 

On the lacto-ovo vegetarian and lacto-vegetarian diet, you consume foods in all food groups including vegetables, fruit, grains, fat-free or low-fat dairy, protein foods, and oils. Those who adhere to an ovo-vegetarian diet would not consume foods from the dairy group. But milk alternatives (such as nut-based products) are widely available.

Instead of meat and seafood, vegetarians consume protein-rich grains, soy products like tofu, and vegetables with protein. It is fairly easy to eat a balanced diet on a vegetarian plan and to get your recommended intake of nutrients.

You don't need to follow any specific meal timing when you begin a vegetarian diet. However, if you currently consume a traditional American diet, experts often recommend a gradual approach to make the transition easier.

Some people try going meatless one day each week before fully adopting the vegetarian diet. Others use the flexitarian diet and slowly eliminate meat from their diets.

 Best Vegetarian Meal Delivery Services

Sample Shopping List 

The main products to avoid on a vegetarian diet are meat, poultry, and seafood. There are many foods you can include with a vegetarian diet, and they don't have to break the bank. Fruits and vegetables can be purchased fresh, frozen, or canned, and organic or conventional. Beans are available dried or canned.

Keep in mind that this is not a definitive shopping list. If you are consuming a vegetarian diet, you may find other foods that work best for you.

• Vegetables (broccoli, cauliflower, carrots, zucchini, Brussels sprouts)
• Fruits (apples, banana, pears, oranges, peaches)
• Beans and Legumes (pinto, black, cannellini, kidney, chickpeas)
• Grains (brown rice, quinoa, barley, oats)
• Nuts and Seeds (almonds, cashews, peanuts, flax, chia)
• Eggs
• Tofu
  

Pros of the Vegetarian Diet 

People following a vegetarian diet may enjoy several benefits documented by research.

• Large variety of foods to choose from: Beans, legumes, vegetables, fruits, nuts, and seeds are just the beginning of what you can eat as a vegetarian. You may even discover new foods you hadn't previously tried.
• May aid weight loss: A vegetarian diet may help you reach and maintain a healthy weight, and some researchers even believe that a vegetarian diet can help you live longer.2 Whether you lose weight depends on how many calories you consume, not necessarily on the source of the calories, but fruits, vegetables, and legumes are a lower-calorie source of nutrients.
• Better for the environment and animals: Many people follow a vegetarian diet to promote the ethical treatment of animals. While some animal products are consumed (if you consume eggs and dairy), this diet does not promote the farming of animals for slaughter. There is also evidence that a vegetarian diet is better for the environment.3
• Reduced risk of diseases: Several studies have shown that those who consume plant-based diets experience a reduced risk of cardiovascular diseases, cardiometabolic risk factors, and some cancers.2 There is also evidence that a plant-based diet may have preventative effects against high blood pressure,4 diverticular disease,5 eye cataracts,6 kidney stones,7 and gallstones.

Cons of the Vegetarian Diet 

While the vegetarian diet has many benefits, it also has a few drawbacks to consider.

• Potential nutrient deficiencies: The main downside to this diet is that nutritional deficiencies are possible if you don't follow a well-balanced eating plan.
• Processed vegetarian foods can be unhealthy: Vegetarian diets may minimize the risk for certain diseases. However, consuming too many processed vegetarian foods can be unhealthy and lead to unwanted weight gain.
• Lack of certain vitamins: Nutrients that may be lacking in a vegetarian diet include vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc.8 In addition, without meat and seafood in the diet, it is possible (but not likely) that your protein intake may be lower than recommended. This can be avoided by consuming plenty of beans, legumes, nuts, seeds, and soy.
• Potential for dependence on processed foods: Processed vegetarian foods, such as meat alternatives, cheese-like products, microwavable meals, and other convenience foods can be high in calories, fat, added sugar, and excess sodium. If your meal plan includes many of these foods, you are less likely to gain health benefits while on a vegetarian diet. In fact, researchers have found that an unhealthy plant-based diet (including sweetened juices, refined grain products, fries, and sweets) is associated with a higher risk of coronary heart disease.9

Is the Vegetarian Diet a Healthy Choice for You? 

Vegetarian diets are abundant in healthy plant-based foods, such as fruits, vegetables, grains, beans, and more. They eliminate meat, poultry, and fish, and in some variations, dairy and/or eggs.

When properly planned, a vegetarian eating pattern can be a nutritious and delicious way to reduce disease risk and consume healthy, balanced meals. Some people may end up eating more processed vegetarian foods high in sugar and salt, which do not contribute to nutrient goals and may lead to excess weight gain.

The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services included a Healthy Vegetarian Eating Pattern as part of the 2020–2025 Dietary Guidelines for Americans.10 The guide provides recommendations for the consumption of various food groups based on intake goals ranging from 1,000 to 3,200 calories per day.

On a well-balanced vegetarian diet, you are also likely to limit some foods in accordance with the USDA's advice. For example, most of the saturated fat consumed in a standard American diet comes from meat and dairy products. Most of these foods are eliminated or reduced on a vegetarian diet.

These healthy foods are recommended on a healthy diet:10

• Vegetables and dark, leafy greens (kale, spinach, broccoli, Swiss chard, green beans) 
• Fruits (apples, berries, melon)
• Grains (quinoa, brown rice, oats)
• Lean meats (chicken breast, fish, turkey breast)
• Beans and legumes (all beans, lentils, peas)
• Nuts and seeds (walnuts, almonds, sunflower seeds)
• Dairy (reduced-fat milk, cheese, yogurt) 
• Oils (olive oil, avocado oil) 

Healthy vegetarian diets can also include soy products and should include additional grains, nuts, seeds, and legumes. Everyone's calorie needs differ based on age, weight, sex, and activity level. Check out the following calculator to determine what yours are.

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.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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.