How Much Protein Do I Need? Part II

This is a follow-up of the article I posted yesterday. This was posted originally on "MyFitnessPal.com" and will explain the importance of protein in the diet and how much you need everyday. When I read between the lines I can see clearly how a person who is not getting enough protein in their diet, is continually letting their body go downhill. They're losing muscle mass and gaining body fat and losing energy, which will cause you to be less active, and losing their health in general. All of this happen over many years, so the average person doesn't realize what's taking place. But as you can see in this example, poor health began with a poor diet. Your body needs nutrition to lose body fat and just cutting back on your food might cut some calories but can you really get all the nutrition you need from the food your eating.

Our body changes every day as cells grow, divide and die—these processes depend on protein to supply vital building blocks to our cells. Because of this, you need to eat enough protein to maintain lean muscle mass and support other important body functions, which most people neglect to do. The recommended dietary allowance (RDA) predicts how much protein you should eat daily to guard against lean muscle loss. The RDA for protein is 0.8 gram/kilogram of body weight, but this is a minimum for the average sedentary adult, a.k.a. “weekend warrior.” MyFitnessPal calculates protein intake to be 20% of your daily calories, which is likely more than enough to maintain muscle mass. If you want to check, here’s how to calculate the minimum amount of protein you should be eating:

Step 1: Divide your weight in pounds by 2.2 to get your weight in kilograms.
Step 2: Multiply your weight in kilograms X 0.8 to get the amount (in grams) of protein you should be eating to maintain muscle mass.

Does this match your protein goal in the app? What they're talking about is the free phone App they offer on their website. There are dozens of Diet Apps on the internet that help you calculate calories, carbs and even grams of protein. If you're not using an App calculating and tracking your diet plan can be very complex.

hi-tech tip

If you exercise regularly—particularly if you log 1 hour or more of moderate to vigorous exercise several days per week—the International Society of Sports Nutrition recommends more protein. Their recommendation for an active person is to eat 1.2 to 2 grams of protein per kilogram of body weight on the days that you exercise. You can use the same steps above to calculate the amount of protein (in grams) you’d need on the days when you exercise.

For endurance activities (think swimming, biking, running), stick to 1.2 to 1.4 gram/kilogram.

For strength activities (think weight lifting), go with 1.4 to 2 grams/kilogram.

I'll simplify the calculating a little by telling you that I weight 165 pounds and I should be eating 60 grams of protein a day to maintain my muscle mass. But on the days I workout and I either run, swim or bike, I should be consuming about 80 grams of protein. Now if you are a beginner  at exercise then I would stick to the 60 grams. When you feel that your muscles are sore for more than one day, then you need to increase the protein.

GETTING PROTEIN FROM WHOLE FOODS

If you’d rather reach for real food to meet your protein needs, we’re right there with you! Getting all your protein from food is super realistic. A sedentary woman weighing 127 pounds only needs a daily dose of about 46 grams of protein, which she can meet by eating 3 ounces of chicken breast, one large egg, a handful of almonds and a stick of string cheese.

You’re probably saying, “I can eat that!” For most people, this amount of food daily is no biggie. Your own needs might be different, of course, but to help you plan your protein, here’s a quick list of protein-rich foods you can reach for:

If you're having a problem understanding the list and what the numbers mean, I'll explain.

3 ounces of skinless chicken has 141 calories and 28 grams of protein. 1/2 cup of Pinto Beans has 197 calories and 11 grams of protein etc. When your eating foods on this list you don't have to worry about calories, eat all you want, just be careful how you prepare your food. That's how we add all the extra calories.

ANIMAL SOURCES PLANT SOURCES
Food (serving) Cal Pro (g) Food (serving) Cal Pro (g)
Skinless chicken (3 ounces) 141 28 Pinto beans (½ cup) 197 11
Steak (3 oz) 158 26 Lentils (½ cup) 101 9
Roasted turkey (3 oz) 135 25 Black beans (½ cup) 114 8
Lamb (3 oz) 172 23 Chickpeas (½ cup) 134 7
Pork (3 oz) 122 22 Black eyed peas (½ cup) 100 7
Salmon (3 oz) 155 22 Quinoa (½ cup) 111 4
Tuna (3 oz) 99 22 Green peas (½ cup) 59 4
Shrimp (3 oz) 101 20
Lobster (3 oz) 76 16
Scallops (3 oz) 75 14

EGG & DAIRY NUTS & SEEDS
Food (serving) Cal Pro (g) Food (serving) Cal Pro (g)
Greek yogurt (6 oz) 100 18 Peanuts (1 oz) 166 7
Cottage cheese, 1% fat (4 oz) 81 14 Peanut butter (1 oz) 188 7
Regular yogurt, nonfat (1 cup) 100 11 Almonds (1 oz) 163 6
Skim milk (1 cup) 86 8 Flax seeds (1 oz) 140 6
Mozzarella (1 oz) 72 7 Chia seeds (1 oz) 138 5
String cheese, non-fat (1 piece) 50 6 Walnuts (1 oz) 185 4
Large egg (1) 71 6

I wrote about this yesterday, that adults get too much of their protein from animals and that raises your cholesterol. Only 15 or 20 % of your protein should be animal protein and the rest plant protein. Now if you look through the list above you'll see many examples of plant protein and fish protein which I don't include in the animal protein class.

I think there's plenty of choices to get your protein without eating animal protein, but if you're still having trouble getting all your protein grams we'll address protein supplements next.

How Much Protein Do I Need?

"Too much animal protein tied to higher diabetes risk". That's a true statement. Doctors and Scientists have known for some time that Americans over-dose on animal protein, hence the over-weight population. One out of four over-weight seniors have diabetes. The problem with animal protein is that you have to take everything that goes with it. The animal protein in dairy has hormones and chemicals like fertilizer and pesticides from the grass. Animal protein from red meat has traces of the same chemicals and growth hormones and animal fat which your body can't process and will immediately turn it into fat around your waist, hips and thighs. Read this article from Reuters about the damaging effects of animal fat and what they recommend as a proper amount of protein.

NEW YORK (Reuters Health) - People who eat the most protein, especially from animal sources, are more likely to be diagnosed with type 2 diabetes, according to a study of European adults.

The new study did not randomly assign participants to eat different amounts of protein, which would have yielded the strongest evidence. Instead, it compared the diets of people who went on to develop diabetes and those who did not get the disease.
But the findings do align with other studies.
"Several previous studies have found that higher intake of total protein, especially animal protein, are associated with long-term risk of developing diabetes," said Dr. Frank Hu, from the Harvard School of Public Health in Boston. Hu, who was not involved in the new study, researches prevention of diabetes through diet and lifestyle.
"Substantial amounts of animal protein come from red meat and processed meat, which have been consistently associated with increased risk of diabetes," he told Reuters Health in an email.
For the new report, researchers examined data from a large previous study of adults in eight European countries spanning 12 years. The study collected data on participants' diet, physical activity, height, weight and waist circumference, then followed them to see who developed diabetes.
A team of researchers led by Monique van Nielen of Wageningen University in the Netherlands selected 11,000 people who developed type 2 diabetes from the data and 15,000 people without diabetes for comparison.
Overall, the adults in the study commonly ate about 90 grams of protein per day. Those who ate more tended to have a higher weight-to-height ratio and to eat more fiber and cholesterol than people who ate less protein.
After accounting for other diabetes risk factors, every additional 10 grams of protein people consumed each day was tied to a six percent higher chance that they would develop diabetes.
Dividing participants into five groups based on how much protein they ate, the researchers found those who ate the most, or around 111 grams per day, were 17 percent more likely to develop diabetes than those who ate the least, or around 72 grams per day.
Specifically, those who ate the most animal protein, or 78 grams per day, were 22 percent more likely to be diagnosed with diabetes than those who ate the least, around 36 grams per day, according to results published in Diabetes Care.
That's only a modest increase on an individual level, Hu said.
People who ate the most protein got about 15 percent of their calories from red meat, processed meat, poultry, fish and dairy, which appears to be too much, Hu said.
"More importantly, higher intake of animal protein often comes along with other undesirable nutrients such as saturated fat, cholesterol and sodium," he said.
The association between animal protein and diabetes risk appeared to be strongest among obese women.
Plant protein, on the other hand, was not linked to diabetes.
"In other studies, plant protein sources such as nuts, legumes and whole grains have been associated with lower risk of diabetes," Hu said. "Therefore, replacing red meat and processed meat with plant sources of protein is important for diabetes prevention."
Generally people associate high-fat and high-carbohydrate diets with diabetes risk, but this study underscores that protein is an important nutrient to consider as well, Paolo Magni said. Magni, from the Institute of Endocrinology at the University of Milan in Italy, was not involved in the new study.
"As a general rule, I would suggest to eat normal portions of red meat not more than two times per week, poultry and fish three to four times per week, skimmed milk or yogurt maybe not every day," Magni told Reuters Health in an email.
Cheese, preserved meats and cold cuts should be minimized, he said.
"Pay attention to both quantity and food sources of protein," Hu said. It's probably a good idea for people with a family history of diabetes to replace at least some red meat with nuts, legumes or whole grains, he said.

In general, a high-protein diet is good for weight loss, but most of your daily protein should be plant protein. If you have wondered why these protein powers have become so popular it's because most of them use plant protein like soy. Protein powers are the main ingredient in protein shakes which seems to be the new breakfast meal. If your serious about losing weight, I suggest you read up on plant protein and the sources. I'm not suggesting you become vegan or vegetarian but plant protein has no health downside.

The Simple Benefits of Walking

I got this article from a newsletter I subscribe to. It proves that any extra activity you do can improve your health and increase your life.

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

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

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

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

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

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

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

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

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

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

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

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

Dieting is Changing

The face of dieting is changing. For too many years we would diet, lose the weight, the weight would come back. Today diet company's and the diet guru's are taking a different approach. They have finally saw the light and they know the public doesn't believe the claims of quick weight loss and permanent weight loss any longer.

So now, the guru's are preaching reform. Change your life and be a healthier person. Live a healthy lifestyle and you'll lose weight. "Eat clean", that's the new catch phrase.

Sounds simple, ya. It's not that easy to forget everything you were taught as a child. To learn to like different foods. We are a product of our parents and other members of our family and if we have weight problems today it might be because of the way we grew up. So now as an adult, why is it that we are first realizing now at this stage of our lives, that we need to lose weight. Or maybe we knew about this problem earlier as a teen or even earlier in grade school.

You might know that today pre-school and even grade school kids are not as heavy as they were 10 years ago. Things are changing and young parents are making that change. Kids under 10 years are more physically fit. They are more active and I think that some are starting to eat better. So there is hope that our population will become healthier.

But for now we have to fix our own lives. If we truly want to be healthier we have to be more active and we have to eat better. Just going on another diet is probably not going to work. Oh sure, you might lose a few pounds but can you keep off the weight after you stop dieting. You see, there lies the problem. I'm one of those people who believe "diets don't work". It's a little like smoking because food can be additive with all the sugars, salt and other chemicals that manufactures use. Even when you buy produce or meat, chemicals are used to enrich the land where they grow the produce and chemical hormones are used in animals and poultry to stimulate growth. It's hard to get away from addictive food, but there's new foods coming out, like organic produce and free range poultry and hormone free dairy and beef.

I know what everyone is thinking, "those foods are expensive". Yes, I know, but eating healthy is more than just eating healthy foods, eating healthy also means that you have to cut back on the amount of food you eat. For families this won't be easy. Families have to agree that they want to eat healthier, and that means cutting out the snack food and the high-calorie drinks. After that's done the cost of the healthy foods won't change your food bill.

There's a lot of benefits to eating healthier, especially for kids. They won't be sick as much so they won't miss as many school days. They'll do better in school because they'll be more alert. And being more active in their lives will help them lose weight. For the adults, you will be more alert and sharper and being more active will help you lose weight. You'll be more productive at work and at home.  And being a good role model for your kids will get them motivated.

Start Adding Years To Your Life Today

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

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

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

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

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

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

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

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

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

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

Using Your Heart Rate Zones Will Help You Lose Weight

How to Use Heart Rate Training

This is a great article from WebMd. Many of us that have given up on losing weight and not getting anywhere with their exercise program, may just be doing it wrong. I'm sure you have all heard the expression "in the zone"; this article will explain what that means.

Has your fitness instructor ever guided you through counting your heart rate? Maybe you’ve seen other people at the gym doing it? Or maybe you’ve attempted to hold on to the bars on a treadmill for a calculation mid-run?

Well, your instructor isn’t crazy and the other people in the gym aren’t “too elite.” Heart rate zones are for everyone because they provide a way to quantify and manage the intensity of your workouts. In other words, heart rate zones are a measurable method for how much effort to put into a workout to lose weight, improve health and fitness, or maximize athletic performance.

The Five Zones

There are many approaches to heart rate training, but the standard “5 Zone” method is most common. Each zone is usually 10-20 beats apart, and has different health and performance benefits. Heart rate zones are typically used for running, but they can be used for any workout: cycling, swimming, strength training or a group fitness class.

TRAINING ZONE	% OF MAX HR	EFFORT	EXAMPLE DURATION	HOW IT FEELS	BENEFITS	EXAMPLE EXERCISES
Zone 1	50-60%	Very Light	20-40 minutes	Relaxed pace with easy breathing	Beginner level aerobic training. Improves overall health and helps recovery	Warm up, fast paced walking, active recovery between high intensity interval training (HIIT) intervals
Zone 2	60-70%	Light	40-80 minutes	Comfortable pace with deeper breathing and the ability to hold a conversation	Improves base endurance and aids recovery	Long-distance running, active recovery between HIIT intervals, group fitness class, strength training
Zone 3	70-80%	Moderate	10-40 minutes	Moderate pace and more difficult to hold a conversation	Improves aerobic fitness and optimal aerobic training	Tempo runs, group fitness class, strength training
Zone 4	80-90%	High	2-10 minutes	Fast pace with heavy breathing and muscle burn (lactic acid build up)	Increases aerobic fitness and anaerobic training	Group fitness class, intervals, time trial runs
Zone 5	90-100%	Maximum	0-5 minutes	Sprint pace with labored breathing, unsustainable for long periods of time	Develops maximum performance with muscular speed and power	HIIT, hill sprints, running speed work

Zones for Losing Weight and Recovery

Zones 1 and 2 are the recommended zones for losing weight. Don’t be misled by the relative low intensity: Fat is the primary fuel source when working out in these zones, so you can be confident that your workout will be effective. These zones don’t tax your heart or your muscles too much, so your activity can be performed for longer periods of time. Zone 1 is recommended for activating your metabolism when transitioning from a sedentary lifestyle, or for active recovery for more intermediate/advanced athletes. Zone 2 is an effective zone when you are building a base for training at higher intensity.

Exercising at high intensities can also have weight-loss benefits—for example, high intensity interval training (HIIT) completed at maximum heart rate intensity (Zone 5). Although you would burn less fat during the actual workout, you will burn fat after the workout while recovering. It’s recommended that new athletes proceed with caution in this zone, as it can be easy to overdo it, and cause injury. Before ramping up intensity, make sure your base is solid with a few weeks (for intermediate exercisers) to a few months (for beginners) of working out in Zones 1 and 2.

Zones for Improving Fitness

Zones 2 through 4 are focused on improving overall fitness and performance. Zone 2 is where you start to build your base endurance level, which gives you the ability to complete longer aerobic exercise sessions. Zones 3 and 4 focus on maintaining and strengthening your aerobic fitness.

Zone 4 also introduces the element of anaerobic fitness, which literally means “no oxygen,” and is the point at which lactic acid is introduced. That lactic acid is what makes your muscles burn in more intense exercises like sprints, intervals or strength training. People training in these zones are focused on building muscular endurance while maintaining endurance levels. Remember when you used to have to stop halfway through a kickboxing class, but now you can finish the full 50 minutes? Or that you used to run a 10K in an hour, but are now closer to 45 minutes? That’s because your aerobic fitness is higher!

Zones for Maximizing Performance

Zones 4 and 5 are ideal for athletic training to maximize speed and power. Advanced athletes will do workouts that push their heart rates to Zones 4 and 5. In Zone 4, you’ll “feel the burn” and, by working through it, athletes will become faster and have more power. Full training in Zone 5 is for fit and advanced athletes. It’s uncomfortable, and can only be sustained for short bursts of time. Training in these high-intensity zones is generally not something you should do every day, as your body requires some well-deserved rest to perform optimally during the next high-intensity workout. Of course, rest here doesn’t necessarily mean staying on the couch, but could mean a low-intensity recovery workout in Zone 1 or 2.

If you are ready for training in these high zones, it can be very effective. But for the less experienced, it can also produce injuries. No one wants a pulled hamstring.

Calculating Your Heart Rate Zones

Manually calculating your heart rate zones isn’t as difficult as it might seem. Smart science people created a formula that will give you a rough estimate of your maximum heart rate. Keep in mind that this is a general idea, and distribution can vary depending upon what formula is being used. There are more specific max heart rate tests out there, but this is a great place to start.

220 – Your Age = Maximum Heart Rate

To determine the range for each zone, multiply by the percentages listed in the chart above.

For example, a 30-year-old would have a max heart rate of 190 beats per minute (bpm). That person’s zones would be as follows:

Zone 1: 95 – 114 bpm
Zone 2: 114 – 133 bpm
Zone 3: 133 – 152 bpm
Zone 4: 152 – 171 bpm
Zone 5: 171 – 190 bpm

If you really don’t like math, some heart rate monitors will calculate the zones for you. For example, when you pair the Wahoo Fitness TICKR with the Wahoo Fitness app, just enter your max heart rate and it will do the rest. And, it might even lead you through a maximum heart rate test.

I Thought Exercise WasThe Dreaded Part Of Losing Weight

Exercise is the part of losing weight that turns off most people. They’re all motivated at the beginning and then the exercise part is the part that causes them to quit. I thought for years that that statement was true, but it's not.

Actually, both exercise and diet are the dreaded part of losing weight.
Yes, it is a part of the losing weight process but you don’t have to kill yourself exercises. Some people think that’s the only way to lose weight, you have to sweat it off. That’s just not true. It is true that you need exercise to jump-start your metabolism and start burning calories, but you can start slow.

Walking is a good way to get your body going. You want to try to do your walking as early as you can. Try and do your exercise for 30 minutes. Your metabolism goes dormant at night so you’re only burning the minimal amount of calories until you wake and start moving. At first you’re still burning a minimal amount and that doesn’t change until you start moving vigorously by walking fast or running or lifting weights, riding a bike, something to get your blood pumping. That’s why you need to exercise early, the faster you get your metabolism into high gear the more calories you’ll burn that day. Remember after dark your metabolism slows down. At night your body goes into a healing mode. That’s necessary for sleep.

Okay, some people will find the exercise part of losing weight the most difficult and others the diet part. I guess for me it’s the diet part. I love food and always find a reason to go off the diet. And for some people it’s both parts. After you get use to the exercise part it will make you feel better when you exercise. So I like to exercise, but for the “newbies” who never did much exercise it’s difficult to fall into a routine. This is why you need to begin slowly. A gym membership is o.k. but still go easy. Just go for the walking or treadmills or maybe the stationary bike. A beginner at exercise can easily get burned out or overdue. Do something you can do easily at first. You can challenge yourself later after a few months of conditioning. You want your heart to get use to exercising every day. This is were talking to your doctor is a great benefit. Your doctor will help you begin with a safe exercise program. Yes, you want to challenge your muscles but you can’t let your heart rate go too high for your size and age. Your doctor knows what the safe limit is for you. This along with a good diet program and in a few months you’ll see and feel the results of your hard work.

Don't forget to change what your eating. You can't just cut down on food, you have to eat the foods that help you lose weight. Do some research about food for weight loss. You can find anything on the internet.

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.