Getting Weight Loss Advice From TV

This post was on the AboutHealth website and where I think the shows have some good information, I also realize that it's a TV show that's trying to be informative but also entertaining. You can't bore people to death with all the science involved in medicine, they'd turn the channel, but you are trying to be informative and so you try and create a message that will hold the attention of the viewer. 

How many times have you saw a movie and said to yourself, "That wasn't like the book." And that happens. The story becomes condensed and changed a little to fit into the allotted time. That means things get left out, things that sometimes change the message. The doctors doing the show don't write the lines or decide on what is said. They have to follow the script.

If you are a fan of The Dr. Oz Show or The Doctors you don’t necessarily have to stop watching the shows if you are looking for weight loss advice.

Their diet tips can be fun and are often helpful. But if you use their recommendations to slim down, there are three critical tips you should keep in mind to make sure your weight loss program is successful. TV diet tips may be unbalanced:  The British Medical Journal research points out that the medical and diet advice provided on these popular shows is often presented without the balance needed to help viewers make fully informed decisions. The researchers also point out that conflicts of interests are often ignored. What the medical journal means by balance is that your only hearing one side of the story, which often happens on TV shows because they don’t have the time to do the pros and cons on everything. As a viewer, that means that you need to take weight loss tips with a grain of salt.  Understand that you may not be getting all the facts about an exciting new treatment, diet pill or weight loss supplement and that a featured expert who is recommending the pill may also benefit financially from selling it. If you are interested in a particular weight loss product mentioned on the show, discuss it with your own doctor or registered dietitian to get a more balanced perspective. TV weight loss advice is not personalized. Many of the diet tips or lifestyle recommendations provided by Dr. Oz and The Doctors may work for some television viewers, but may not be the healthiest suggestion for you.  Remember that every dieter’s health history, goals and lifestyle is different.  A great diet tip for your friend might be the worst diet tip for you. And if your under a Doctor’s care, consult the Doctor before you eat or drink anything. Even certain kinds of food can react with your medication. If the weight loss advice you see on television contradicts the personalized advice you’ve received from your own health care team – and especially if your weight loss program is already working – be very cautious before you change your program based on the TV show advice.  The BMJ researchers suggest that you get detailed information from your personal physician about the specific benefit, potential harms and real cost or inconvenience of any treatment before you incorporate it into your program. Medical shows provide entertainment.  Ultimately, daytime television shows provide entertainment to their viewing audience.  Diet tips are presented in a way that makes the viewing experience fun and interesting.  Unfortunately that may lead to confusion or misinterpretation. For example, on a recent episode of his show, Dr Oz recommended eating pine nuts before bed at night to curb nighttime snacking.  He said that dieters should eat two tablespoons of the fatty nut to help manage cravings. But as Dr. Oz explained his diet tip, he stood in front of a large bowl of pine nuts.  It would have been reasonable for a viewer who was not paying close attention to believe that eating a larger portion of pine nuts could help them lose weight.  But since pine nuts are high in fat, eating too many of them could cause that viewer to gain weight instead.

Diet tips from Dr Oz may help you slim down, but any weight loss advice whether it comes from television, magazines or online should be evaluated with a critical eye.  If it seems too easy or too good to be true, it probably is.  Use Dr Oz’s diet tips to get ideas, then discuss the specifics with your own health care provider or registered dietitian in order to stay safe and reach your goals. Everyone will not lose weight the same way. We can take suggestions or advice from others who have been successful, but that doesn't mean you can lose weight the same way. If your under a doctors care and taking medication always see you doctor before to discuss any new weight loss plan you want to try. 

If your someone with a serious amount of fat and are not use to working out see a doctor before you start any diet or exercise program. Exercise can put strain on your heart.

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. 

Sitting Too Much Is As Bad As Smoking

Now studies show that 8 hours of sitting, which applies mainly to office workers, is just as bad as smoking and to go a step farther, if you're not exercising that also is just as bad for your health as smoking is. And if you're a smoker that doesn't exercise you need to get real friendly with your doctor. He's going to become your new best friend.

When you see someone smoking, you might question “Why would you do that to yourself when you know it could kill you?” Do you react the same way when you know someone doesn’t exercise? You should. Not exercising is a problem that affect everyone in America because we have lost the need to walk. Walking is the exercise that will help all that ails you. It gets your blood pumping and good circulation is key to good health.  Especially in North America people drive everywhere. I'm guilty of driving to the mailbox on occasion. We only walk 4000 or so steps a day. Back in the day when we all lived without a car or only had one car per family we were much healthier just because we walked more and we ate more fresh foods.

Today smoking is not as common place as 50 years ago, but  we had fewer cases of cancer as a percentage of population than we have today. Why, because we were more active and we ate more fresh foods. You wouldn’t dream of smoking (and if you do smoke, you’re likely trying to quit), so why poison yourself with inactivity? But many of us do. Nearly 80% of us don’t get the recommended amount of exercise. Many experts agree the inactivity epidemic is more concerning than the obesity epidemic. Far more people are inactive then obese, but because inactivity doesn't cause cancer then it isn't as important. 

The benefits of exercise are numerous and irrefutable. It helps prevent heart disease, diabetes, breast and colon cancer, dementia, depression, and more. If you exercise, chances are you’ll live a longer, healthier life. Period.

What’s so powerful about exercise? Take heart disease, for example. Heart disease is associated with inflammation in the body. Exercise is a natural inflammation fighter. When you move, your muscles send out anti-inflammatory chemicals.

Also, every time you get up and move, your blood sugar, cholesterol, and triglycerides improve. When you sit down, they get worse. It’s just about moving more. Most of us remember our grandparents and maybe they lived into their 90's, but in their generation, they walked a lot more and did more physical work and probably had a lot less stress. More physical activity and less stress, maybe that's the secret to a long, happy life.

If you’re not active now, I’m sure it sounds overwhelming to start an exercise program. The good news is you can see health benefits with even a small amount of activity. Even taking a daily 5-minute walk around the office will improve your health. Slowly build up from there.

Ultimately, you want your goal to be 30 minutes at least 5 days a week of moderate exercise. We’re talking about a brisk walk– hard enough that you can talk comfortably but not able to sing. But take your time getting there. Throw in resistance exercises a couple of days a week, and you’re on track.

If you’ve tried exercise before and didn’t lose weight, don’t be discouraged. You are still getting health benefits even if you’re not shedding weight. If you’re overweight but active and fit, you can expect to live as long and healthy as someone who is normal weight and fit. Even if you’re obese, being active helps you live a longer, healthier life than a normal weight person who isn’t active. Losing weight is more about diet, so even if your active and fit, you're not going to lose weight until you change your diet. Increasing your physical activity will make you a healthier person and losing weight will even make you healthier. I'm 70 years old and I don't take medications. My Doctor said I'm very healthy for my age, keep it up.

Think you’re too old for it to matter? Hardly. Regardless of your age, getting active has enormous benefits even in your 80s and beyond. We’re not just talking about living longer, but living better with a higher quality of life.

As British-American anthropologist, Ashley Montagu once said, “The idea is to die young as late as possible.”

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. 

What You Eat Can Actually Age Your Body

This is a great post that we could all take advice from.

Simple strategies to keep you young, inside and out.

WebMD Feature

What you put on your plate might affect what you see in the mirror. But a few tweaks to your dining habits can go a long way to keeping your skin youthful and your body healthy.

The key approach? Eat better.

"Poor-quality foods, like trans fats, cause inflammation -- and aging is basically a chronic inflammatory state," says Timothy Harlan, MD. He's assistant professor of medicine at Tulane University School of Medicine. "Can you look older because you're eating crap? Absolutely."

For example, eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods) can lead to damage in your skin's collagen, which keeps your skin springy and resists wrinkles, says Andrea Giancoli, MPH, RD. She's a policy analyst for Beach Cities Health District.

What's more, these foods put your overall health on the line. They are tied to diseases like heart disease and diabetes, she says.

Other foods, like fruits and vegetables, are good for your skin. Look at the picture above a before and after of a guy who started eating junk and starting eating healthy. Changes like this don't happen over night. This guy lost 100 and he didn't starve himself. 

Foods to cut-out

Potato chips and french fries. Anything that's deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats. It can raise your LDL "bad" cholesterol and lower HDL "good" cholesterol, which increases your risk for heart disease.

Check food labels on baked goods and crackers, and avoid "partially hydrogenated oils" and "vegetable shortening."

Donuts and sugary pastries. They're packed with sugar, which Giancoli says may be linked to the development of wrinkles.

Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.

Fatty meats. These are also high in saturated fats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast and chicken breast are other lean options.

Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. "Moderate" is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.

Foods to Favor

Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.

Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.

Try eating more of these foods:

Romaine lettuce. It's high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, kale and endive.

Tomatoes. They're rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.

Salmon. It's high in omega-3 fats, which fight inflammation. Tuna is another good choice.

Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.

"Your skin is essentially made of protein, so if you don't get enough healthy protein in your diet, your skin will reflect that," Giancoli says. "Along with fish, beans are a great way to get it."

Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation.

"These also have B vitamins in them, like thiamine and riboflavin, which are important for your skin as well," Giancoli says. If you don't get enough. Go for a variety and make this way of eating a habit. Look at your food when you're buying and think about what you'll get out of it. Your paying for the food, you want to get something back.

"If you're not getting enough of the good stuff on a regular basis, you won't be able to produce healthy new skin cells in the way that you should," Giancoli says. Eating the good stuff will give you the nutrition to stay healthy. If you're not feeling healthy or you're tired all the time, we often blame a cold or virus but the first thing we need to look at is our diet. 

I know this post talks a lot about your skin, and what most people don't realize is that your skin and your eyes will tell the story of your bodies health. Skin problems like acne or any sores or rashes can all be caused by your diet. Your eyes should be clear and white around the pupil. And if you're using an eye wash every day, maybe you should see a doctor, you might have a bigger problem.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose excess fat. 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.

Achieving Fitness

Being in good physical conditions the most important thing you can do for yourself. It will keep you healthier, more alert, it will keep your mind quicker and you’ll be more productive no matter what your age.

What you eat is more important to your health than anything else. It has to be a combination of all types of food. You need fruits and vegetables, whole grains and some meat. The mistake we make today is believing all the advertising we see every day. Why do you think manufacturers spend millions on advertising cereals and snack food? The answer is money. They can't make any money sell whole foods like apples, beans or oats. They concoct something they call a snack or a cereal, they advertise it and you buy it because it sounds sexy. It may be a healthy snack or breakfast cereal but it's nothing but a manufactured wheat flour combination with lots of sugar.

Food: In a world with endless protein bars and gluten-free potato chips, I personally find that the best snacks are simple, whole foods. One favorite of mine is an apple. This snack doesn't have any protein, and that's ok. If you're staying properly hydrated, an apple is a snack that can easily take the edge off your hunger. In fact, apples are rich in antioxidants, and dietary fiber. I like green apples the most.
"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".

In fact, apples were ranked first in Medical News Today's featured article about the top 10 healthy foods.

Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Workout:  I decided 3-weeks ago to spend 10-20 minutes every morning stretching and doing light exercise. I've already experienced exceptional results. Consider adding a mobility routine at the beginning, or end of your day (or both)!. I assure you if you do it for one week, you will see benefits.

A quote that is always timely: "Our patience will achieve more than our force."

-Edmund Burke

A few years ago, I would have scoffed at this quote, but now I understand its wisdom. While persistence and perspiration are critical to achieving your potential, patience is a virtue that reigns supreme. Pushing harder may not help you reach your goals any faster. In fact, it may significantly lengthen the amount of time necessary to achieve the goal you desire. Patience helps shift your mindset away from focusing on brute force to planning.

To achieve fitness, you have to "live a healthy lifestyle". It won't be something you can do in a few weeks and then return to your old life. When you live a healthy lifestyle of eating only whole foods and doing regular exercise you will become fit over time. Depending on your condition you can see results in just a few weeks, but it might take much long to achieve your goals and once you make the commitment to  change your life and get healthy you can't go back. This is a permanent change and those that made the change will tell you that was the best decision they ever made.

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. 

Back From Vacation

I hesitated to write this post because I broke one of my rules, I gained weight on vacation. I went from 155 to 160. Okay, I know that some of you are laughing, thinking to yourself that "is that all". Want bothers me is that isn't fat that I put on around my waist. That the worst place to add fat and I know it.

It came from eating in restaurants for two weeks straight. Eating street food, eating in airports between flights, and snacking because I didn't have time to eat a proper meal. So, I fell into the "fat trap" I often write about. I hate myself for being so stupid. But on the bright side I did learn some new Yoga poses and I will start running again so that fat will come off.

I know most of you that have a weight problem are wishing your problem was as small as mine, and I do realize that your problems are a lot more serious. But there are the lucky few that only need a small fix like mine to make a big change in their body. The people who have gained their excess weight recently will find it easier to lose it. Those who have suffered with their weight problem for years will need extra time to lose their fat. The mistake most of us make is under estimating what they need to do to reach their goal.

Your diet is the important thing. I learned that on vacation. I was walking endless miles a day, plus doing 30 minutes of exercise in the morning but a poor diet will add fat to your body no matter how active you are. Don't fool yourself into thinking you can work off the fat. It's not going to happen. If you eat to lose fat your body will burn that stored fat. If you eat a poor diet your body will simply use the fat from the food you consume to fuel the body's need. Most people have trained their body to burn the fat their eating instead of body fat. The problem with that is the body can't burn all the fat you eat so it stores the excess in fat cells and forgets about it.

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.

Can Caffeine Help Me Lose Weight?

This is from the HungryGirl website and will clear up all the stories you hear about caffeine.

Mmmmm… Coffee. It tastes good, it’s a great way to start your morning, and the hot mug warms up your hands when it’s cold outside... but could the caffeine in that cup also help you lose weight? 

When it comes to the connection between caffeine and weight loss, there are three common claims...

1. Research suggests that consuming caffeine can jumpstart your metabolism and help you burn fat. One study, for example, found that in the three hours after consuming coffee, metabolic rates were significantly higher in those who drank coffee than those who did not.

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2. Another common belief is that caffeine boosts your energy level. The theory here is that the energy boost will make you more motivated to exercise, help you exercise for a longer time, or both. In fact, the International Olympic Committee puts a limit on caffeine intake for athletes so as not to give them an unfair advantage.

3. Coffee is often cited as an appetite suppressant. This suggests that drinking the caffeinated beverage could lead you to eat less.

Here’s my take on the subject… 

It’s definitely tempting to believe that caffeine is the answer to your weight-loss woes. But there are several reasons why consuming caffeine won’t necessarily lead to shedding those extra pounds. Plus, consuming too much caffeine can be dangerous. 

Studies do show that caffeine intake can increase your metabolism... but the effects only last for a few hours, and the effects are much less pronounced in obese people. In other words, people who need to lose significant amounts of weight are much less likely to have their metabolism boosted by caffeine.

As for exercise performance, studies really only show that caffeine can help boost energy for short workouts (about 5 minutes) and for endurance exercise done by trained athletes. There isn’t much evidence that caffeine has a positive effect on mid-length, moderate workouts.

The appetite suppression claim is probably just that: a claim. One of the only studies on the subject found that drinking coffee had little to no effect on participants’ appetites.

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Plus, people grow tolerant of coffee pretty quickly, so any positive effects tend to be short-lived.

Even if caffeine does help some with weight loss, it’s likely that any positive effects would be outweighed by the extra calories people tend to consume when they get caffeine in the form of sweet beverages. Coffee and tea are often drowned in cream and sugar, and it’s no secret that coffee-shop concoctions can be super high in calories. And soda, iced tea, and many other bottled caffeinated beverages can also be high in sugar, carbs and calories.

HG warning: Caffeine is a diuretic, which means it will contribute to losing some water weight on a short-term basis, but too much can be dangerous in the long-run. Always be sure to stay hydrated! Here are some tips for getting those 8 glasses of water a day.

And finally, here are some coffee-centric Hungry Girl tips and tricks...

If you get your caffeine from coffee, be aware of what else you're taking in. A lot of coffee drinks are packed with calories, fat, and sugar.

When you’re on the go, follow these tips. Order your drinks with just a splash of fat-free milk, trade traditional syrup for sugar-free, and choose no-calorie sweeteners over straight-up sugar. 

If you make your cup of joe at home, stick with smart milk and sweetener choices. I always recommend unsweetened vanilla almond milk (it’ll add creaminess and flavor to your coffee for minimal calories) and natural no-calorie sweeteners. If you like your coffee more like a milkshake, try Hungry Girl’s Vanilla Java Swappuccino. And if you’re looking for a swap for hot and sweet coffeehouse drinks, check out our Salty-Sweet Caramel Mocha. They’re both low in calories, of course! 

I have my own take on caffeine and here goes. First, you want to understand that I drink coffee and tea straight black, I put nothing in my tea or coffee.  Caffeine does seem to reduce my cravings. I think it does have much to do with caffeine, it's more to do with changing the taste in my mouth. After dinner is the hardest time for me and if I drink a cup of black tea after dinner, I seem to lose my appetite. 

Designer coffees or teas are loaded with calories and will only ruin your diet.  Some people believe that caffeine will keep you regular but I think your body will get use to the caffeine after a few weeks, so it might work in the short-term but not forever. 

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. 

Dread The Gym, You're Not The Only One

This is an article from WEBMD, I made a few comments.

Want to hit the gym, but can't quite seem to make it there? Your schedule might not be the only reason. If you're feeling bored or self-conscious, afraid of injury, or just plain uncomfortable, there are solutions for all of those.                

1. “I’m too heavy for the gym.”

Maybe you think that people who go to the gym are already in shape. Not so! 

The first time I went it was late morning and I thought it was a hangout for Seniors. 

If you're afraid that people will judge your appearance, “remember that everyone is there to improve how they look and feel,” says Anika Christ, a program manager with Life Time Fitness. The first gym I joined was a 24 hour fitness center. They’re popular because not everyone likes to workout with the crowds. I like to visit a gym a few times before I commit. See for myself when it's slow and you can work the machines without waiting. I also like a gym with a pool. I like to swim on alternate days, you can’t do the treadmill or lift weights everyday. A gym membership can be beneficial if your new at this. A trainer can help you get started. You don’t need them forever, but they can help you get on the right track.

Try these ideas:

• Buddy up. To make yourself feel more comfortable, bring a friend with you.
• Pick your spot. Go for a machine that’s away from the action (and, perhaps, far from a mirror, if you don't want to see yourself while you're exercising), or nab a spot in the rear corner of a fitness class. Do whatever makes you feel at ease. You are in control.

Working out regularly can make you feel more confident. It's also a mood-booster. “One session at the gym can enhance your mood for up to 12 hours,” Christ says. It’s true, a good workout gets your engine running and can workout the aches and pains. You’ll feel like you accomplished something.

2. “I don’t know how to use the equipment.”

Never seen a kettlebell? Stumped by the settings on that rowing machine? That can feel intimidating.

Try this: Prep yourself ahead of time so you know what to expect.

“A quick online search will give you dozens of pictures, videos, and articles explaining the proper ways to use a piece of equipment or perform an exercise," says Aaron Maibach, a certified personal trainer in San Francisco.

If you still feel unsure once you start your workout, ask an employee or someone else who’s around for help. “Feeling lost in the gym happens to everyone,” Maibach says.

3. “I get so bored!”

Putting your head down, blasting your iPod, and focusing only on the exercise at hand is motivating for some people. For others, it’s not enough to beat boredom, says psychologist Patricia A. Farrell, PhD. Generally this happens to people who do the same machine for extended length of time. I can understand, I use a stationary bike for more then 30 minutes a day. I find a bike near a TV and I watch TV or sometimes read.

Try this: Shake up your routine. Try a group fitness classes -- from tai chi to Zumba -- most gyms offer. Yoga is popular now and you can usually find a beginner class if you go in the morning or after work.

"Working out with other people gives you camaraderie and pumps up your enthusiasm," Farrell says. "You get a sense of 'We're all in this together,' which eliminates the feeling of 'I have to do this alone.'" 

Try to smile while you're getting your sweat on: Smiling releases endorphins, the body’s feel-good chemicals, and lowers stress, according to a study from the University of California at Irvine.

4. “I don’t have anything to wear.”

Workout clothes can be super-tight, trendy, and expensive. But they don't have to be.

Try this: Choose an outfit that fits your shape now, not what you hope you’ll look like after you’ve been hitting the gym for 6 months, Christ says. 

Pants and a loose shirt are a good choice. Dark, solid colors will help you blend in. “Buy something comfortable that makes you feel confident,” Christ says. 

No need to make a huge investment. If you're working on weight loss, you may need to buy a smaller-sized outfit soon.

5. “I’m worried I’ll get hurt.”

Forget the old saying “no pain, no gain.” “Exercise shouldn’t be horrible and difficult,” says Erin McGill, director of training and design at the National Academy of Sports Medicine. 

If your last trip to the gym was torturous, you likely overshot your abilities, or your body alignment was off.

Try this: Sign up with a personal trainer who can show you the correct way to move and ease you into a program that’s right for your fitness level. Some gyms offer a complimentary session to new members.

If you’re working out on your own, remember: Less is more. “Quality of movement is far more important than doing X number of reps or spending X amount of time on the treadmill,” McGill says.

6. “Why should I even start? I’ll never stick with it.”

Thinking like this defeats you before you even step into the locker room. If you’re serious about losing weight, exercise is as important as your diet. 

“Many people assume they need to put in excessive hours at the gym and overcommit right from the get-go,” Christ says. “When you do too much too soon, you won’t be able to stick to it.” So take baby steps.

Try this: Exercise one time this week for no more than 30 minutes (and make it as fun as possible). Add another workout the following week, and slowly build in more sessions from there. 

Weight loss isn’t about going as hard and fast as you can, Christ says. “It’s about behavior change and building [good] habits.”

7. “I really hate the gym.”

You absolutely -- hands down, no doubt about it -- can’t bear the thought of going to the gym. So don't go. “You can accomplish plenty of goals outside the gym,” McGill says.

Try this: You still need to exercise, but you can pick where you do it. 

“Tennis, hiking, walking, and/or biking can all burn calories and help you get in shape," McGill says. "Think about what activity you like to do; then do it more."

Whatever you choose, don’t push yourself too hard. Overdoing exercise will just make you more likely to hate your workout.

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.