Is Obesity Hardwired To The Brain?

 Some people become obese because their food cravings are built-in, according to new research.

Australian and Spanish research teams came to their conclusions using MRI brain scans to investigate people’s responses to pictures of food. They found that a food craving activates different brain networks in obese people compared to those at a normal weight.

More than one-third of U.S. adults are considered obese.

The scientists say the risk of obesity may be tied to the brain, which could also explain why some people have more trouble losing weight and sticking to diets.

Other studies have suggested that the way the brain responds to food in some obese people is similar to alcohol or drug addiction, the researchers say.

Teams from the University of Granada in Spain and Monash University in Australia gave buffet food to 39 obese people and 42 with normal weights.

They were then given a functional or real-time MRI brain scan while being shown pictures of the food to stimulate food cravings.

Specific activity was observed in different brain parts that appeared to be related to the person’s weight category.

In the obese group, there was greater connectivity between the dorsal caudate and the somatosensory cortex — brain parts associated with rewards, habits, and high-calorie food.

In the normal-weight group, though, there was greater connectivity between different parts of the ventral putamen and the brain's orbitofrontal cortex which is linked with decision-making.

About 11% of the weight gain and body mass index (BMI) changes 3 months later could be predicted from the brain scans in some of the obese people.

Food Addiction

“There is an ongoing controversy over whether obesity can be called a ‘food addiction,’ but in fact, there is very little research which shows whether or not this might be true,” lead researcher Oren Contreras-Rodríguez says in a statement. “The findings in our study support the idea that the reward processing following food stimuli in obesity is associated with neural changes similar to those found in substance addiction.

“This still needs to be viewed as an association between food craving behavior and brain changes, rather than one necessarily causing the other.”

The researchers say the findings may point the way to using brain scans to diagnose the way some people respond to food and new drug or brain stimulation treatments for obesity.

These findings were presented at the European College of Neuropsychopharmacology’s annual conference in Amsterdam. They haven’t yet undergone the “peer review” process, in which outside experts scrutinize the data before publication in a medical journal.

Follow me on X, the former Twitter, @ray0369 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 first 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. 

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 are trying to be a healthier person

Start by doing more walking

Tips for Increasing Your Daily Step Count

Join a community exercise or walking group

Stroll through a new part of your town, a local park or trail, or a different neighborhood

Use a treadmill or indoor track if walking outside isn’t ideal or possible

Skip the elevator and take the stairs

Park your car further away from your destination

Take breaks during the day to do laps around your office, house, or yard

Put on some music and get moving at home, or listen to an audiobook or podcast while puttering around doing chores

While del Pozo Cruz’s study pointed to the 3,800 to 9,800 steps per day as being a possible “sweet spot” for decreasing the risk of cognitive decline, it’s far from an all-or-nothing rule.

What are the positives you get from more walking? I think the best thing is that it will increase blood flow. It's also a good exercise for your heart. A stronger heart will last longer. 

Now I know that some seniors suffer from knee pain so walking is difficult. You still need to walk more. Buy a knee wrap to support the knee. I have two. The one that works the best for me is adjustable. One size fits all. It uses velcro to tighten it. I walk an extra 30 minutes a day. 

Get a step counter, or use a cell phone app to count your steps for you. Most cell phones have a free app that can tell you how far you walk, how many steps you take, and how much time you spend walking.

Follow me on X, the former Twitter, @ray0369 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 first 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. 

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.

Get A Slim, Trim Body

 The best time in your life to get the body you want is when you’re in your 20s. When you're younger it’s easier and your skin will contract easier.

Are you ready to get serious about your body?  This might be the first time you’ve had to really think about losing weight or getting in shape. If your out of school now and you started to work this may be the perfect time to get in shape. But there’s no need to panic. You can take off the pounds and set up healthy habits to get skinny and keep the weight from coming back. Post this list on your bathroom mirror to serve as a daily reminder of the things you need to do to get in shape so that you not only get fit, but you stay lean and healthy for life. If you can get this right now, your life can be so much better going forward.

10 Ways to Get Lean and Healthy in Your 20s

Redefine “skinny.”

We often use the word, “skinny,” but let’s face it, ladies, skin and bones are not sexy. What you really want is a sleek, tight physique. That means muscle. “Contrary to common belief, muscle makes you leaner, smaller and firmer, not bigger and bulkier,” says Ariane Hundt, M.S., founder of Slim & Strong 4-Week Fat Loss Program based in New York City. If you are not in the Big Apple to attend her boot camp style sessions, you can build strength at home or at your local gym.
Eat more protein. Yes, I know there are cupcakes and pretzels in your office lunchroom, but if you want to get fit and healthy you won’t eat them. Opt for snacks and meals that are full of protein to build muscle and boost your metabolism. Lean protein will also help you feel full so you eat less throughout the day.

Workout harder.

Short, intense workouts are most effective for weight loss. When you’re young, you’re more likely to be healthy enough for vigorous activity. So take advantage of it! Learn how to do interval training to burn more fat in less time.
Ignore magazines. Did you know that women’s magazines contain 10.5 times as many ads promoting weight loss as men’s magazines? Many of the ads promote unrealistic claims and use airbrushed images that can make you feel hopeless. Focus on building the strongest, fittest version of your own body to boost your confidence and keep your commitment in tact.

Skip the fad diets.

Quick weight loss is effective in some circumstances, but many fad diets promote short-term loss that will mess with your metabolism. “If you are young and haven’t done too much yo-yo dieting, your metabolism will respond to pretty much any change you expose it to,” says Hundt. She recommends that you skip the trendy diets and opt for a healthy diet of lean protein and vegetables. It’s often cheaper than processed food, too!

Drink less booze.

Heads up, party girls! Your drinking may be causing more than just a morning headache. The calories you consume from drinking wine, beer or cocktails can add up to pounds on the scale each year. Want to make a single change to slim down? Make a plan to drink less for weight loss and better health. It works!

Build healthy habits.

Now is the time to establish daily activity habits to burn calories. Healthy lifestyle routines will help you slim down in the short run and prevent weight gain in the future. Take the stairs instead of the elevator, stand up while you work at the office, walk to lunch instead of taking the car.

Get organized.

The hardest thing about losing weight in your 20s is trying to eat healthy when you have a crazy social schedule. Let’s face it, you have better things to do than slaving over a hot stove to cook healthy meals every night. So learn a few basic meal-planning strategies to minimize your food prep time and maximize your access to diet-boosting foods that will keep you lean even when you’re on the run.

Clean out your closet.

Think of your weight loss plan as a long-term strategy, not a quick-fix solution. As you slim down, get rid of the clothes that no longer fit. According to Hundt, when you keep bigger items “you send your brain the message that you will eventually get back to your old weight.” Go all in, girls! Kiss the fat jeans goodbye and don’t let them back in your closet.

Watch your snack habits.

Do you know how many calories should come from snacks each day? Get the answer based on your caloric needs. Then try to be more aware of your snack habits throughout the day. Try to eat less when you watch television and rein in the late-night nibbles when you’re out on the town.

The good thing about trying to get skinny in your 20s is that your body is more likely to respond to small changes, says Hundt. So get organized, get serious, and get confident to make small adjustments and get a fit, healthy body for life.

Your diet is “key”, make Greek Yogurt your go-to snack food along with small amounts of nuts, fruits, and seeds. Eat natural foods and skip the processed foods.

Follow me on X, the former Twitter, @ray0369 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 first 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. 

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.

Diet Plans

When it comes to weight loss, there's no shortage of diet plans. Check any magazine rack, and you're bound to see the latest and greatest diet plans. But how do you know if a diet plan fits your needs and lifestyle?

But first remember that you shouldn't pick a plan by someone else's results. What works for someone doesn't mean it will work for you.

Ask yourself these questions about any diet plan you're considering:

Does it include various foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources and nuts?

Does it include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?

Can you easily find these foods in your local grocery store?

Will you be able to eat your favorite foods or, better yet, all foods (even if some are in small quantities)?

Does it fit your lifestyle and budget?

Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?

Is regular physical activity part of the plan?

If the answer to any of these questions is no, keep looking. There are better diet plans out there for you.

The best plan is the one you can stick with for life.

Sounds easy doesn't it? It's not ease, it hard to lose weight. You have to give up a lot. I had to change everything I was doing. The drinks I was drinking and the foods I was eating. If you can be honest with yourself, It's your total lifestyle that caused your condition. I was overweight and out of shape and it was my fault. That was the reality I had to come to grips with. I did it to myself by ignoring my body. I was eating the wrong foods, drinking too many calories, and not exercising. And to top it off, for years I didn't understand why I looked like hell. I would look in the mirror every morning and say "who is that guy"?

I was in my 50s before I realized I better shape up. My wife told me if you want to see your grandchildren grow up you better get in shape. I was already taking 6 meds a day. I didn't know what I was doing to my body. If I wanted to avoid Cancer, I need to get off some of the meds. I was putting too many chemicals in my body. 

Today I'm 60 pounds lighter and I only have two generic meds. I'm not young any longer even though I feel like I'm still 60. At the age of 70 something, I ride a mountain bike twice a week, do yoga, lift free weights, and take long walks. 

You can start to feel better at any age, even at my age, just by being more active and eating the right foods.

Follow me on X, the former Twitter, @ray0369 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 first 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. 

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 Want To Live Longer

In a VeryWell newsletter, there are several things you can do to "slow down" your biological clock. Whether you're in your 20s or your 70s, research shows it's never too late to start healthy habits.

But what about the things you might stop doing in the name of your longevity? Read on for 10 tips on how to live a long life, ranging from your food choices to your frame of mind.

Stop Eating Mainly Processed Foods

One of the major dietary changes that have taken place in many countries over the last 30 years has been a shift to consuming more processed foods. Along with processing comes an increase in added sodium, more saturated fat, more sugar, and less fiber. The result? More cardiovascular disease, hypertension, cancer, and diabetes.1

For example, the National Institutes of Health (NIH) recommends consuming no more than 2,300 milligrams (less than 2.4 grams) of sodium each day—less for many seniors and other people with certain health conditions, like high blood pressure.

Salt

According to the Centers for Disease Control and Prevention (CDC), Americans consume more than 3,400 milligrams (mg) of sodium per day, on average. Most of the salt comes from restaurants and convenience foods, like baked goods, cured meats, and soup.

Do your body a favor, and try to eat "clean" more often, including foods high in fiber (which are linked to greater longevity) and ingredients you purchase and prepare yourself. If you’re short on time, cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the label.

Alcohol

In 2023, the World Health Organization published a statement in Lancet Public Health declaring that, when it comes to alcohol consumption, there is no safe amount that does not affect health.4

Stop Smoking

If you’re a smoker, you know how hard quitting can be. But here's some inspiration: The NIH says tobacco use remains the most preventable cause of death. Some estimates suggest smoking can rob you of a decade of life.

Whether you quit cold turkey or phase out your habit, your body is surprisingly forgiving; Blood pressure and circulation improve soon after quitting, and your risk of getting cancer decreases every year thereafter. Plus, you'll look younger, too.

Keep in mind that your family members will also benefit from your staying tobacco-free because they'll no longer be exposed to dangerous secondhand smoke.

Stop Sitting Still

If you don’t feel you have time to exercise, consider this: You may not need to hit the global minimum recommendations of 30 minutes a day, five or more times per week, to extend your life.

A 2022 study found that 15-20 minutes of vigorous activity per week, accrued in short bursts, was linked to a lower risk of dying prematurely.6 These findings suggest that reducing health risks may be possible through relatively modest amounts of exercise, as long as that exercise boosts your heart rate sufficiently.

What constitutes vigorous activity varies depending on your fitness level. Picking up the pace of activities you may already be doing (like walking the dog or shoveling snow) for short two-minute intervals could qualify. If you have trouble holding a conversation while doing an activity, that's a good indicator that you’ve hit the right intensity.

Stop Keeping to Yourself

Staying social can be a good longevity booster, mostly by helping you manage stress and by strengthening your immune system. Good relationships keep you strong, while bad relationships can leave you in a negative frame of mind, and put you ​at risk of depression and even heart attacks.

Staying connected can be tough if you are feeling down, have lost someone close to you, or live far from extended family and friends. But there are ways to re-engage and meet new people even if you are in a new city, including volunteering and reaching out to others with similar interests through networks like business groups and book clubs.

Stop Thinking That Only Big Changes Count

Sweeping, radical lifestyle changes might be inspiring, but they can also be too daunting—and therefore, short-lived—for ordinary mortals. The next time you resolve to eat healthier or exercise more, try aiming low!

Pick just one small change at a time, like getting up 10 minutes earlier in the morning to fix yourself a healthy lunch for work, instead of a major life makeover. As the exercise advice above shows, even short spurts of activity each day can reap big benefits for your lifespan.

Small shifts can fly under your radar, adding up to big benefits over time without causing stress in your busy world. Consistency is more important than a short-term, grand gesture. Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction.

Simple Changes, Big Impact

Skipping breakfast, eating late, and overeating have been found to have a profound impact on health, disease, and aging. Doing so adversely affects metabolism and increases the risk of cardiovascular disease, atherosclerosis, Alzheimer's disease, Parkinson's disease, and other conditions. Simple adjustments to when and how much you eat show promise as non-pharmacological strategies for improving your health and prolonging your lifespan.9

Stop Letting Fear (or Denial) Keep You From Being Healthy

Of all the personality traits that could affect your longevity, conscientiousness consistently ranks as an important one, perhaps the most important one. Conscientious people tend to engage in healthy behaviors like eating well, exercising, and following their doctors’ advice while avoiding risky behaviors like smoking and driving too fast.

Don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to anxiety, anger, and depression. For example, a neurotic person might worry they have cancer, and fearing the worst, neglect doctor visits. A conscientious person may still worry but gets screened, tested, or treated in a timely fashion.

Stop Cheating Your Night's Sleep

The amount of sleep you get can affect your lifespan, and not just because a sleepy driver is at risk of a car accident. Per a 2017 meta-analysis, sleeping substantially more or less than the seven-hour optimum was shown to put people at greater risk of death.10

Quality of life is also on the line: A good night’s sleep can help you ward off stress, depression, and heart disease.

You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and maintaining a cool room temperature. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds.

If you’re still having trouble falling or staying asleep, see your healthcare provider for help.

Stop Stressing

Like anger, stress takes its toll on your body and may accelerate aging.11 By trying to reduce stress, you can improve your health in the long term and your quality of life in the meantime.

Journaling or writing in a diary, meditating (a practice with multiple longevity benefits), and learning to relax, are wonderful ways to de-stress.12 Working in just a few minutes of meditation a day—even at your desk—can give your brain the mini-vacation from anxiety and tension it needs.​

Stop Relying on (or Blaming) Your Genes

Having parents, grandparents, or other family members live into their nineties and beyond might suggest that you will too, but don’t rely too heavily on that family history. Family studies have demonstrated that only about 25% of the variation in human longevity is due to genetic factors.

This is good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, exercise, exposure to toxins, stress, regular medical tests, and even your social relationships play a role in how long you might live. Why focus on the genetics you can’t control when other factors can benefit from your attention?

By following a few basic principles, it's possible to extend your lifespan in ways that make your time more healthful and enjoyable. Predictable fixes like eating better, quitting smoking, being conscientious concerning your health, and working on getting better sleep are a few ways to make that happen. That said, it's important not to ignore the social and emotional side of the equation by staying connected to friends and family and letting go of stress and anger. Don't rely on your genes to do the heavy lifting and remember that small changes can lead to big payoffs for your longevity.

Follow me on X, the former Twitter, @ray0369 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 first 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. 

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.

The Science inWeight Loss

 Most of us don't really understand how to achieve permanent weight loss. We starve yourselves for a couple of weeks lose 10 pounds and then slowly gain it back. Then a few months later we try it again. We accept the fact that we can't lose weight and then we forget about it until we begin having health problems.

Anyone can lose weight permanently if you know how. Exercise is important but more important is doing the right exercise. For most of us it's just a matter of increasing your activity. How do I do that you might say. If you are heavy and are not very active, don't try anything strenuous. Cardo exercise might be important for you, but simply walking an extra one hour a day may be all the cardo you need. Our bodies are ment for walking. Adding more walking to your routine is also good weight loss exercise. 

I never recommend using a scale to monitor your weight. The scale will lie and give you false hope. Measure your waist at the navel about twice a month. Don't worry about your waist. The important thing for permanent weight loss is to lose body fat. You will lose body fat if you avoid sugar. The number reason most people are overweight is because we have trained our bodies to burn the sugar we eat instead of our body fat. Your body actually needs to burn some fat every day to protect wear and tear or our joints, heart and brain. But we eat so much fat and sugar every day the body only has to wait for the next meal to get the material it needs to burn for energy. 

By changing the food you eat and drink you can change the body so it burns your body fat. The internet is a great source of information. You can find out the answers to all your questions. If you don't have the time for that. Follow me on Twitter or X @ray0369

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. 

About Weight Loss

I found this very professional view of weight loss and how it works. 

 Weight Loss: A Journey to Healthier Living

Weight loss is a multifaceted process that involves both physical and mental aspects. It’s not just about shedding pounds; it’s about improving overall health and well-being. Let’s explore the key components:

1. Caloric Balance:

   • Weight loss primarily depends on creating a caloric deficit. This means consuming fewer calories than your body expends. The fundamental equation is simple: Calories In - Calories Out = Weight Change.
   • I'll explain: You can easily count the calories you consume if you don't cheat, You want to look up everything and keep a log book. But where we all make a mistake is trying to calculate the calories we burn. The reason this is so difficult is because the more body fat you have, the fewer calories you will burn, even if you do the same exact thing your friend does. Two guys working out together doing exactly the same thing will still get different results.
   • To achieve weight loss, focus on a balanced diet that includes whole foods, lean proteins, healthy fats, and complex carbohydrates. Be mindful of portion sizes, but don't starve yourself.

2. Physical Activity:

   • Regular exercise is crucial for weight loss. It boosts metabolism, burns calories and preserves lean muscle mass.
   • Aim for a mix of cardiovascular exercises (like walking, running, or cycling) and strength training (using weights or resistance bands).

3. Nutrient Quality:

   • Not all calories are equal. Prioritize nutrient-dense foods over empty calories. Vegetables, fruits, whole grains, and lean proteins provide essential vitamins, minerals, and fiber.
   • Minimize processed foods, sugary snacks, and excessive alcohol consumption.

4. Hydration:

   • Staying hydrated supports weight loss. Sometimes thirst can be mistaken for hunger.
   • Aim for at least 8 cups (64 ounces) of water daily.

5. Sleep and Stress Management:

   • Poor sleep disrupts hormones related to hunger and appetite. Aim for 7-9 hours of quality sleep each night.
   • Chronic stress can lead to emotional eating. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

6. Mindful Eating:

   • Pay attention to hunger cues and eat slowly. Mindful eating helps prevent overeating.
   • Avoid distractions (like screens) during meals.

7. Set Realistic Goals:

   • Rapid weight loss isn’t sustainable. Aim for gradual progress (about 1-2 pounds per week).
   • Celebrate small victories along the way.

8. Track Your Progress:

   • Keep a food diary or use a mobile app to monitor your intake and exercise.
   • Regularly weigh yourself or track other metrics (like waist circumference or body fat percentage).

9. Social Support:

   • Share your weight loss journey with friends, family, or a support group. Having a network can keep you motivated.
   • Consider professional guidance from a registered dietitian or a fitness coach.

10. Be Kind to Yourself:

    • Weight loss isn’t linear. Plateaus and setbacks happen.
    • Avoid extreme diets or self-criticism. Focus on long-term health.

Remember, sustainable weight loss involves lifestyle changes rather than quick fixes. Prioritize health over numbers on a scale, It's not about pounds, it's about inches, reduce the inches of excess fat! 🌟

Disclaimer: Always consult a healthcare professional before starting any weight loss program.

Follow me on X, the former Twitter, @ray0369 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 first 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. 

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.

d practical tips. If you’d like more details on specific aspects or have any other questions, feel free to ask! 😊

2of5ow learn more suggestions

Skipping Meals Promotes Belly Fat

 Skipping Meals Promotes Belly Fat Storage, Increases Risk For Insulin Resistance

I want to reblog this article because this is a common mistake that everyone makes when they first think about losing weight.

The author Justin Caba writes for MedicalDaily.com where you can always find valuable information.

Skipping meals leads to abdominal weight gain. Beginners have a hard time grasping that concept. It’s not usually the amount of food you eat that puts fat on your body. It’s the kind of food you eat. Eating less of a bad diet is still a bad diet and you won’t lose fat. You can lose weight without losing fat, but that’s why people gain the weight back. Too much body fat is different for everyone. Your “body mass” is about 80% of your total weight. The rest is bones and organs and the contents of the digestive system. Your body retains about three days of food. Anyway, if too much of your body mass is stored fat, if the percentage of fat is too high, then losing weight will only cause you to increase the percentage of body fat.

The trick is to forget the scale and find a diet of fresh foods, eat frequently but in small amounts about every three hours 5 or 6 times a day. Get all your meals in before 6:00 and then stop eating. Don’t drink calories and in 3 months you’ll see a difference. When you can reward yourself with a new pair of smaller jeans you’ll start to smile again.

Anyone looking to lose weight knows they have to restrict the amount of calories they consume, but how much and when they restrict those calories can make all the difference. A recent study conducted at Ohio State University has revealed that skipping meals not only leads to abdominal weight gain but can also lead to the development of insulin resistance in the liver. That means the next step for you is diabetes.

“This does support the notion that small meals throughout the day can be helpful for weight loss, though that may not be practical for many people,” said Martha Belury, professor of human nutrition at Ohio State University. “But you definitely don’t want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss.”

So, no matter the reason, skipping meals is depriving the body of essential nutrients.

Source: Kliewer K, Ke J, Belury M, et al.

The Journal of Nutritional Biochemistry

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