Want To Lose Weight? Work On Your Health

Concentrate on improving your health and the rest will work out. What do I mean?   Worrying about the problems in your life will cause you to forget about the big    picture. Worrying about money is the main contributor to obesity, but worrying by  itself can causes obesity. Worrying starts a spiral downward that you can’t stop.  Worrying starts by causing depression. You have a big problem that you have no     solution for. Maybe it’s about money or maybe something with your job or family.   Yes, these may seem like insurmountable problems. And these types of huge problems in your    life will cause you to forget what's important. You’re not thinking     about your health, you’re not making time for exercise or relationships, instead   you’re worrying. Worrying can consume your life. It will also ruin your life.

By taking care of your health, you'll see a big difference in your ability to work out life's problems.  I actually do my best thinking when I'm working out. When I'mrunning or biking and the whole world is quiet and there's no distractions, I can  think about my day and organize it. A long walk will give you that same tranquil   time to think. 

Part of living a healthy life is having a healthy diet. Eating the right foods and avoiding unhealthy food will give you more brain power. I know that sounds crazy   but certain fruits and vegetables will help you concentrate. Your diet can help youlearn, help you think clearly and avoiding some foods will help you to concentrate and think clearly, read faster, and understand more. 

Now, I probably don’t need to tell you that eating low cost food, is simply eating food with bulk and very little nourishment. Foods that are high in nourishment are costly. We all know that the grocery stores charge more for healthier foods. Buy organic fruits and vegetables at an open market and see the difference in price from your supermarket. There's a good reason. A supermarket has to buy produce in large quantities and usually ends up with spoilage and the price you pay will take spoilage into account. At a farmer's market you don't have to pay for spoilage. But they do charge more for popular items. 

I can’t help you with your family problems, but I can tell you that letting your problems affect your health is just insane. You’re only compounding your problems. By being a good example to others in your family, by being healthy and physically fit you will avoid a lot of those everyday problems. Getting nutrition from the food you eat makes all the difference. By setting a good example your family members will want to live up to your example. If you’re in your best health, then you’re better able to deal with your situation. Being in good health and good physical condition will help you think straight and solve those problems. Sometimes that means talking to someone else for advice, it takes a clear head to realize when you need help. 

Maybe you’re a student or adult it’s the same. You need a good diet to learn, or just to think straight and to concentrate. Research shows that students that eat a good breakfast are more alert in class. But to take that a little further, a student in better health and good physical condition will do better in school. Any change in your diet like skipping breakfast will have an immediate effect on your concentration. And the same thing will hold true if your not eating the right foods. The same thing holds true with the over 60 age group, if you’re in better shape, healthier you’re more alert, you’re vitals are better. You take less prescription drugs, spend less time in the doctor’s office and usually are happier and enjoy life more.

Don’t let the problems in your life control you. Once you lose your health, you can lose control of your life. Gaining too much weight will start a downward cycle that’s very hard to stop. Gaining weight is the first sign that you could be losing control. Get your health back, you’ll feel better, you’ll feel happier and your problems won’t seem so big. When you’re in the right frame of mind, you’ll find that dealing with life is a lot easier.

Researchers examined the responses of 476 working adults who were surveyed about their exercise behavior and their confidence in handling work-family conflicts. Those who exercised regularly seemed to experience an increased feeling of competence that carried over into work and home roles, the study authors said. "If, for example, you go for a two-mile jog or walk 10 flights of steps at work and feel good about yourself for doing that, it will translate and carry over into other areas of life," said study author Russell Clayton, an assistant professor of management at Saint Leo University in Florida. "We found that [participants] who exercised felt good about themselves, that they felt that they could accomplish tough tasks, and that carried over into work and family life," Clayton added. 

Volumes of research have shown that exercise lowers mental and physical stress levels.

While the study found a link between physical activity and reports of greater empowerment at home and at work, it did not prove a cause-and-effect relationship.

"But the associations between exercise and work-life balance are there, and they're very strong," Clayton said.

For those who don't exercise regularly, the idea of adding that regimen to a busy schedule to improve stress levels may seem counterintuitive, Clayton noted.

But he advocates the idea of "stolen moments" for exercise that add up, such as climbing the stairs for five minutes or doing jumping jacks in 30-second spurts.

I do 5 minutes of exercise each morning. It limbers me up and gets me going. I call it re-charging my batteries. It gets my blood pumping and gets all the cinches out of my back. After 5 minutes doing a combination of 5 different exercises I'm ready to get to work. 

"We hope our research can be a grain of sand in the beach of evidence we have to push corporations . . . to encourage employees to exercise," he added.

Dr. Natalie Digate Muth, spokesperson for the American Council on Exercise, said the study extends the evidence that physical activity offers benefits beyond the obvious.

"People should think of it as a kind of investment. If you put some time into physical activity," said Muth, "you may be active for 30 minutes a day, but the productivity and mental focus you're going to get out of it is going to far exceed what you put into it, from a work and family perspective."

As you can tell, exercise plays a big role in lowering stress levels in your life and will help you to become a healthier, happier person. 

Lose Your Belly Fat

I don't often write about something that sounded to me to be an exercise program, but as I read more I realized the article was talking about the foods we ate and how some foods will actually reduce stomach fat.

More over a lot of foods in the grocery store will actually add belly fat quickly. Let me explain, a lot of foods we buy are ready to mix then heat and serve. Or frozen food that you just pop in the microwave, put it on a plate and serve. These foods are a combination of ingredients that the manufacturer puts in the packet or box. If you have to add anything it's just milk or water. The manufacturer wants you to like the product but they have to make a profit so they'll substitute ingredients with chemicals that taste like the real thing and it's those chemicals that make the product addictive and fattening. Always read the ingredients on the box. If you can't pronounce the name "beware".

There are some simple foods that will reduce your belly fat, but we should stop eating foods that are putting on the fat first. The best way is to stop buying foods that are ready to eat. Be careful what kinds of food you order at a restaurant and try and prepare your meals yourself.
The foods that worked for me are eggs, avocados, cinnamon and dark chocolate. Eat them everyday in small quantities. Real dark chocolate you find in the baking section this is not a candy and it's not milk chocolate. Buy the cinnamon in the spice isle and use it as a spice. I like it on breakfast cereal instead of sugar. You can cook with it and add it to coffee like you would sugar. Ofter I eat eggs for breakfast but they can be a snack when hard boiled. I like avocados on a sandwich or on a salad. Greek yogurt is another great source of protein. Look for the yogurt with  at least 10 gm of protein. Remember, no processed foods, or enriched flour, don't add sugar to anything, use spices like cinnamon. 

Try these tips and watch the weight come off.

Things that affect your weight

The big three in weight management

Genetic makeup can determine size and shape

 When we say "genetic makeup," we're talking about everything you inherited from your ancestors, from the color of your eyes or the shape of your toes to the way your brain works and the way your body stores fat.

Your genetic makeup has a very big effect on your weight. 

It affects: Your basal metabolic rate. That's the rate at which your body uses energy (calories) at rest. Some people are born with higher basic metabolic rates than others. These people naturally burn more calories than the rest of us. Regular physical activity can raise your metabolic rate. Very low-calorie diets will lower your metabolic rate. A lower metabolic rate makes it easier to gain weight, because you don't burn calories as fast. Your body signals, such as your appetite and feeling hungry or full. Some people have slim legs, some have heavy legs. You can't change where your body stores fat. Typically, men store fat in the abdomen while women store more in the hips and thighs. As women age, more fat is stored in the abdomen.

Nutrition—what and how you eat—also affects your weight

The average American meal contains too many calories. It also contains too much saturated fat, cholesterol, animal protein, salt, alcohol, and sugar.

It can be hard to make healthy food choices:

• Emotions and easy access to fast foods and snacks are among the many things that influence our food choices today.
• Lack of time leads many people to eat on an irregular schedule or skip meals. People who do that have more trouble staying at a healthy weight than people who eat regular meals.
• Sometimes a food that seems like a healthier choice may not be. A low-fat cookie may have less fat, but usually it is high in sugar and has the same number of calories as a regular cookie. Potato chips that are "cholesterol-free" may still be high in fat and calories.
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  Physical activity—how much you move—is the third factor that affects your weight

  Being physically active is an important part of staying at a healthy weight.

  • Regular activity helps you stay fit. When you're fit, you feel better and have more energy for work and for your family. When you're fit, you burn more calories, even when you're resting.
  • Even if you are overweight or obese, you will benefit from being more physically fit. Improving your fitness is good for your heart, lungs, bones, and joints. And it lowers your risk for heart attack, diabetes, high blood pressure, and some cancers. If you already have one or more of these problems, getting more fit may help you control other health problems and make you feel better.
  • Moderate activity is safe for most people, but it's always a good idea to talk to your doctor before you start an exercise program.

  
  
  
  

Winning the battle of the bulge

When it comes to winning the battle, you can make a big difference just by drinking water instead of soda. Yes I know water isn't very interesting and after a couple of bottles I'm ready for something else. Remember if your goal is to lose weight, then all those drinks you consume during the day all have calories. And if your drinking a no calorie drink or low calorie drink they all have chemicals added so adherence the flavor. Very few store bought drinks are really good for you. Manufacturers make these drinks to make money, not to make anything that might be good for you. 

The results from just drinking water can be dramatic; in fact, research shows that cutting beverage calories results in more weight loss than cutting food calories. It’s not just soda, fruit drinks and those Latte’s are all laden with sugar. Drinks like orange juice, apple juice or Gatorade along with the sodas and coffee drinks can account for as much as 2000 calories a day, especially in the hot months when you drink more. All can or bottled beverages except for water contain real sugar or some form of artificial sweetener and they all contain calories except water or tea or black coffee. And even the drinks that say they have 0 calories still have trace amounts. Fructose contained in drinks has also been found to boost fat storage and leads to hormone changes that increase overall food intake.

People who keep sipping those drinks while there dieting will find they can’t shed any weight and they don’t get it. But losing weight is about reducing your calories. Many people who don’t need to diet are still cutting calories, just because now research shows that reducing calories and living on the minimum amount of calories will extend your life. Remember that last sentence, it's the most important part of this post.

So, what’s the magic number of calories?  Well, the number is different for everybody. But one thing scientist know is that the number is less than 2000 calories a day for everyone. And the number is less for women than men. Naturally, the smaller person you are the less calories you need and smaller doesn’t mean shorter, smaller person is a term used to indicate how big you might be if you were the proper size for your skeleton.

This is really where your doctor comes in. He can tell you exactly how much you need to lose, and how many calories to eat to lose that weight. It doesn’t matter how old you are, you shouldn’t put off losing weight. Get down to the right size and you’ll be healthier, live longer and spend a lot less money in the doctor’s office.

Eating Habits Your Parents Got Wrong

I’ve outlined five myths about eating habits.

1. No snacking! You'll ruin your appetite!

Actually, snacking can be healthy, as long as you choose wisely. A healthy snack serves many purposes. I eat a little smaller breakfast because I know I’ll be eating again in 3 hours. I’m not as hungry at lunch because I ate three hours ago and I’ll be snacking again in about three hours. My dinner will be smaller because I’m not as hungry because I just ate something three hours before . If I’m going to be up more than four hours after dinner, I’ll snack again about three hours after dinner.

I know what you’re thinking, what about all those calories?, but it’s not that much, snacks can be healthy and not a lot of calories. My general rule is never go four hours without eating (something small) This keeps your Blood Sugars stable. Fluctuations in blood sugar will cause cravings. And eating more often will avoid that. When your hungry, you over eat and then your blood sugar spikes and when it drops or crashes you’re hungry again.

Tip: Try cutting back slightly on size of meals so you can have three daily snacks between 100 and 200 calories. Good choices include nuts, fruit, yogurt, and vegetables with dip. By snacking, you’ll avoid those big meals.

At first you might have to count calories. When you eat six times a day it’s easy to over-eat. (Consult your doctor for your correct calorie intake for your size.)

2. Finish everything on your plate.

It's fine to leave a little food, get in tune with your body to know when you've had enough. (if your worried about wasting food, save it for later, there's nothing wrong with leftovers) or simply do not fill your plate so full.

Tip: As you're eating, notice how you're feeling. Are you full? Are you eating just because there is still food on your plate? Be particularly careful when you're eating out -- the food is appealing, the plates are huge, and you may want to eat it all because you paid for it. If there are large portions, ask for half now and have them box the other half. Remember the dangers of spiking your blood sugar.

3. Don't eat before exercising -- you'll get a cramp.

You won't want to go running immediately after dinner, but eating a little bit 30 to 60 minutes before exercising can help you maximize your workout. (carbs before, protein after). You'll get a quick boost of energy that helps you optimize the exercise session.

Tip: Choose high-carbohydrate, low-fat, low-fiber snacks with moderate amounts of protein in the 100- to 300-calorie range, such as a glass of chocolate milk, a slice of toast with peanut butter, or a granola bar. Fruit is also fine, although it won't have much protein (add a few nuts for that). Personally, I like a plain yogurt cup and I add dried fruit.

4. Hurry up!

Did your parents rush your breakfast so you were on time for school? If you still eat in a hurry, you might miss your body's cues that you're full. It takes 20 minutes for the brain to register that you feel full. If you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed.

Tip: Slow down. Take mini-breaks by putting your food and utensils down between bites. I like to eat with other people, I spend more time talking and less time eating.

5. You deserve dessert today!

We never want to use food as a reward; it sends the brain a wrong message. The wires get crossed, and we no longer eat because we're hungry; we eat because we were good and we deserve something. This behavior starts at childhood.  It was a way parents got their kids to finish all their food.  Today we know to leave kids alone, there’ll eat when their hungry.

Tip: It's great to reward yourself, but not with food. How about a movie, a manicure, or time with friends? Soon, you'll realize that you shouldn't just eat because you think you deserve something.

Those five myths were drummed into my head as a child and I'm sure many other kids too. Today, most of us know better and we do thinks differently with our kids.

But the overweight problem is getting worse, not better. Americans' belt size continues to inch up, and women's waistlines are widening faster than men's, according to new government research.

The average waist size ballooned more than an inch -- from 37.6 inches to 38.8 inches -- between 1999 and 2012, U.S. Centers for Disease Control and Prevention researchers found.

Based on their waist circumference, 54 percent of Americans were abdominally obese in 2012, up from 46 percent 13 years earlier.

"Waists are still expanding in the U.S., and particularly so among women," said study researcher Dr. Earl Ford, a medical officer at the CDC.

While men's waists increased less than an inch -- about 0.8 of an inch on average -- women's midriffs grew about twice that, or 1.5 inches, Ford said.

Waistlines larger than 35 inches for women and more than 40 inches for men are considered abdominal obesity, a risk factor for heart disease and diabetes.
Waist circumference is a simple tool that reflects the amount of total body fat and intra-abdominal body fat. Like body mass index (BMI), which is a calculation based on height to weight, it is used to predict heart disease risk.

For the study, published in the Journal of the American Medical Association, Ford and his colleagues used data from the National Health and Nutrition Examination Survey (NHANES) on nearly 33,000 men and women ages 20 and older. The finding that waist sizes are still increasing was surprising, Ford said, since the prevalence of obesity seems to have reached a plateau recently. Even so, more than one-third of U.S. adults are obese, according to the CDC.

Why women's waist sizes are enlarging more than men's isn't clear, Ford said.
As baby boomers age, the natural decrease in muscle mass and slowing metabolism leads to more body fat. In addition, given the size of the baby boomer generation, these aging changes will impact statistics. Inadequate activity is probably a factor, too, as it leads to body fat gain.

Getting at least five or six hours of sleep nightly may help regulate hunger and help prevent more weight gain. Also, current guidelines call for at least 150 minutes of physical activity a week, a figure few Americans achieve.

Children and teens in the United States may be faring better, according to another study published in July 2014. For that report, University of Minnesota researchers used the same NHANES data and found the proportion of children ages 2 to 18 classified as obese based on waist size held steady at nearly 18 percent from 2003 through 2012.

For the younger generation research is showing hope that the problem will get smaller in years to come, but in the short term, obesity is on the raise. Today 66% of adults are overweight and in 10 years the percentage will climb to 75%. It looks like the thirty something's and older will have to deal with the overweight problem and the next generation may get a pass. They maybe learning from us and hopefully won't make the same mistakes.

How Long Will It Take To Reach My Goal?

This is a frequently asked question. The answer is different for everyone. If you are only 20 pounds or so over your goal weight then a 200 pound man can expect to loss about 2 pounds a week. 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. And it also depends on your age. For instance, a young woman who has had a baby recently will loss her 20 pounds faster than a woman in her late 40's who has carried the extra weight for a few years. If you have been over weight for sometime, it will take longer to lose it.

So several things being considered, 20 pounds may take 2 months for a new mom to lose, or it might take a man 200 pounds age 65, one years 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 your going to reach your goal.

That's a big problem "cheating". If your on a 2 pound a week weight lose program, it doesn't take much to stop losing and start gaining.  Yes, it will take time but if your 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. 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 loss 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's 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 reason will carry a little more weight and your going to try harder but most people just end up on diet pills. They take the easy way out. And most of them won't keep the weight off.

I always tell people that they have to change their life. Make time to exercise and start eating the right food and quit eating the junk. Stop over-eating and only eat good snacks.

And I go through a list of do's and don't's and they have to stick to it and don't give up. That's why most people fail, they give-up.

Looking for a healthier way to live

I found a great article I want to share with you. I added a few comments along the way. These are the same beliefs I have and I write about in all my blogs. The chef who wrote this is a typical full-time worker who squeezes in family time and a busy work schedule. The whole idea of 5 or 6 small meals a day is not a new concept. In some parts of the world this is the way they eat everyday. But because this country began as a country of mostly Europeans, we adopted their ways and in part we still do.

The three heavy meals per day really became popular as the population became more industrialized. As more and more of the population worked in factories and other types of production jobs, people got use to eating before and at mid-day and in the evening, after work and around the work schedule.

In the day when man was a nomad and traveled with the herds or like some spent their day's fishing, man would eat while on the move, eating more fruits, berries, root type vegetables, nuts and things they could find along the way. Man didn’t farm in those nomad times, but people did fish and most of the population lived around the shore of the seas and oceans.

I believe man started to do damage to himself or damage to his or her health when we fled to the cities for work. The industrial revolution that started in the 1800's in England would change our lifestyle forever. Today, I believe we realize what our lifestyle is doing to our health and we are looking for a better way.

Published on Health and Fitness website:

I'm a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five or six small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.

Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.

Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.

Whip up a smoothie. Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium. Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

Eat foods rich in antioxidants to help fight free radicals -- unstable oxygen molecules that contribute to the aging process. Antioxidants can be found in colorful vegetables and fruits like berries, beets, and tomatoes. For a balanced diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet each day.

Olive oil is a tasty monounsaturated fat that may positively affect memory. A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs. One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls -- a condition known as atherosclerosis.

Berries are a great source of antioxidants. Strawberries, blueberries, and acai berries are just some examples of polyphenol-rich berries. These powerful compounds may help combat cancers and degenerative diseases of the brain. Frozen berries contain polyphenols, too. Check out the grocery store's freezer case and include berries in your diet year-round.

Top your salad with tuna or salmon instead of chicken. Fish has been called "brain food" because its fatty acids, DHA and EPA, are important to brain and nervous system development. Eating fish one to two times a week may also lower the risk of dementia. Omega-3 fats found in fatty fish can lower cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis.

Add fiber-rich beans to your diet three to four times a week. Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion. And because you feel full longer, eating a diet high in fiber can help you lose weight. Top a salad with chickpeas or use beans in place of meat in soups. Beans contain complex carbohydrates to help regulate glucose levels, which is important for people with diabetes.

Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. Studies suggest having a serving of tomatoes or tomato products every day may prevent the DNA damage associated with the development of prostate cancer.

People living near the Mediterranean regularly incorporate olive oil, fish, vegetables, whole grains, and an occasional glass of red wine into their meals. Instead of salt, they rely on spices and herbs to flavor their foods. This "Mediterranean diet" can be beneficial to heart health, can reduce the risks of mild memory impairment, and may ward off certain cancers.

Whether eaten whole or ground into paste, nuts are packed with cholesterol-free protein and other nutrients. Almonds are rich in vitamin E, an antioxidant that protects the body from cell damage and helps boosts the immune system. Pecans contain antioxidants. The unsaturated fats in walnuts can help reduce LDL and raise HDL cholesterol. But nuts aren't fat-free. One ounce of almonds -- about 24 nuts -- contains 160 calories. So eat nuts in moderation.

Drinking vitamin D-fortified beverages like milk helps increase calcium absorption. That's especially important for bone health. Vitamin D may also help reduce the risk of colon, breast, and prostate cancers. Eat yogurt with live cultures to aid digestion.

Eating whole grains can reduce your risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Drop barley into soups or add plain oatmeal to meatloaf. Whole grains are minimally processed, so they retain more nutritional value. The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.

Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers. It gets tougher to do as metabolism slows and as you lose muscle with age. Select proteins like lean meats, tuna, or beans. Include vegetables, whole grains, and fruits. It takes more energy for your body to break down complex carbs, and the added fiber will help you feel fuller.

Sometimes as people age, it's difficult for them to keep weight on. You may have a harder time recovering from illness or injury if you're underweight. Eat three meals a day, with healthy snacks in between. Try whole milk instead of skim but limit your overall saturated fat to avoid high cholesterol. Eat the most calorie-heavy item in your meal first. If needed, add a meal supplement until you reach your desired weight.

The concept of small meals throughout the day made my weight loss easy and with almost no exercise, now I wish I had done more but with a hectic work schedule exercise for me was off and on as time promoted.

I found the trick to several small meals is planning. You have to stay less than 300 calories per meal, so at first it took a lot of research and making notes until I found 6 small meals that gave me enough nutrition for the energy I need and still stay under 1800 calories a day. The first meal was at 7 a.m., then 10, then 1 p.m., then 4 and finally 7p.m. I try never to eat the last two hours before bed. Now that schedule worked good for me, but some people are active till late in the evening and they might get hungry again, so hours have to be adjusted to your schedule.

I still follow the small meal plan even today and I'm not trying to lose weight, I just want to maintain and after your body is use to a different schedule you'll like it. I never have any of those problems caused by over-eating. I do pack my own food more than before so I'm not eating from the snack machine. But I can go to lunch with friends and have something small, but still healthy and not feel left out. At first you will be eating the same things over and over, but you can vary your diet by doing more research and trying new foods for the first time.