Losing Weight Means Changing Your Life

Once you make the decision to lose the excess weight and change your life the trick is to never go back. Losing weight is a combination of your diet and an exercise program. 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. Remember that exercise is only about 30% of the weight loss process. Diet is 70% of the process. Portion control and only eating the proper foods is key. Yes, exercising is a part of the losing weight process but you don’t have to kill yourself exercising. 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 this 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.

O.K., 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 when 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 accustomed 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.

A gym membership can actually cause a "newbie" to give up. After about twenty minutes you wonder what you're doing there. Try and buddy with someone you know who is already going. Or on your first day sign up with a trainer. Some trainers will work with you by the day and some by the week and if you can't find a trainer at that gym, maybe you should move on. You can look on-line for a trainer that will work with you at any gym or in your home. You don't need a lot of equipment to workout.

A trainer can also help you with your diet. The diet is the most important part. I wasted a lot of money at a health club because I thought I could sweat off the weight. I was doing Racquetball, rowing, sauna and machines but I barely lose any weight. If you really want to lose weight you have to change your diet.

I started to eat fresh, which means fish, poultry (only white meat), vegetables and fruit. No dairy (except Greek yogurt). Whole grain bread is okay. Whole wheat is not whole grain (read the labels). Don't eat processed or enriched flour or rice. Anything with enriched flour is just as bad as eating sugar. No "processed foods" (store made food), No canned foods, some say that fish packed in water is okay, it's a good source of protein. And drink only water, tea or coffee.

On the top of this page, you'll find a tab for another page that has a diet suggestion. It's a good diet and you don't have to count calories. There are lots of choices and the only exercise that's suggested is walking, brisk walking every day. Nothing to buy, just wear a comfortable pair of walking shoes. For a "newbie" who is just starting an exercise program walking is the best way to begin. Walk outside if the weather permits or in the mall if it doesn't. In the beginning, remember it's not a race, don't let your heart rate get out of control. Your target heart rate should be 220 minus your age. I'm 70, so my target heart rate is 150, the maximum is about 180. Your doctor will help you find a heart rate right for you.
Remember that if you're under a doctors care which means that you go to the doctor regularly, make should he knows you're exercising and trying to lose weight and don't take any diet pills unless your doctor prescribes them. People taking medications for anything have to let their doctor know whenever they change their diet. 

Will Yoga Help Me Lose Weight?

Yoga is a great way to work on your flexibility and strength. Just about everyone can do it, too -- it's not just for people who can touch their toes or want to meditate.

Some types of yoga are about relaxation. In others, you move more. Most types focus on learning poses, called asanas. They also usually include attention to breathing.

Yoga for Flexibility

Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired.

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga. I don't think Yoga by itself will help you lose weight, but having said that, most people who are not use to exercise will benefit from Yoga. It will get you in shape to do some fat burning exercise which is more strenuous. Doing Yoga will make you more flexible and make you feel better about yourself. You'll get a sense of accomplishment when you learn even the basics. 

Strike a Pose for Strength

Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or Hatha, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose. 

When done right, nearly all poses build core strength in the deep abdominal muscles.

Better Posture From Yoga

When you're stronger and more flexible, your posture improves.

Most standing and sitting poses develop core strength since you need your core muscles to support and maintain each pose.

With a stronger core, you're more likely to sit and stand "tall."

Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.

Breathing Benefits

Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.

But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga or you're doing it in a heated room.

Less Stress, More Calm

You may feel less stressed and more relaxed after doing some yoga.

Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.

Good for Your Heart

Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease and people who've had a stroke.

Yoga has also been linked to lower cholesterol and triglyceride levels, and better immune system function.

Why America's Are Overweight

It's easier to make a change in your life if you understand how overweight happens to us. If you feel guilty about your weight get over it. It's not all your fault.

What contributes to America's overweight problem?

The food industry creates foods that hijack our brains. They have fat, sugar and salt, which are highly stimulating. They condition us so that even the sights and smells associated with them activate your brain [in ways that make you want food]. In controlled individuals or controlled studies, the brain activity stops when they start ingesting the food, but in some people, it doesn’t shut off when the food is gone. Also, when your body craves food it's not just telling you to eat something, it's telling you that you need something. Maybe it's protein or maybe it's carbs, whatever, somewhere through evolution we lost the ability to understand what are body's telling us. 

How can we break this cycle?                                                                                   

 Changing how people look at food is essential. Look at the public-health success with tobacco. We didn’t change the product. But we changed how people perceive it. Now people look at tobacco and say, “That’s really disgusting.” Tobacco is easy because you can live without it, but you can’t live without food. So you have to cool down the stimulus. You have to retrain yourself to respond to food differently. 

I talked about this in another post, in Europe people did have a weight problem back in the 50's and 60's but this next generation has changed, even the generation in their 40's today are much healthier than we are. Education is the way you change people's minds. In other countries, they do look at food differently. I have personally been in 15 European countries, 4 Caribbean countries and 3 Latin-American countries. In Europe, they eat differently than we do. I gained 10 pounds in the 5 weeks touring Europe. I couldn't help myself, it was like I was tasting food for the first time. I told my wife, this is real food. No fast food, no low-fat food or low-cal, it was all real food. I loved it, all of it.

 Actually, that was in the 90's and I did go to Great Britain last year, for the first time since that trip to Europe,  and the food scene has changed, but in defense of America, we've changed I little too. Today, if you can effort it, we have many more good restaurants that do have healthy food and stores like Whole Foods that sell healthy foods.  But like I wrote about in a previous post, restaurants don't have many items on the menu that can be called healthy. They want you to enjoy the food and have a large enough portion to satisfy anyone. There lies the difference between the U.S. and other countries. In other countries the customers expectations are different.  The customer wants good quality food and isn't really concerned with the quantity. They also pay more for food in stores and in restaurants. 

The idea of being able to buy food cheap anytime or anywhere doesn't help people control their weight. Cheap food is also a problem. Cheap food doesn't have enough nutritional value. The manufacturer can't put nutrition in a low-cost item. They have to substitute many of the ingredients with something cheaper so they can sell the product for a competitive price. Now this is the good part when you are not getting the nutrition your body is craving, then in a short period of time your craving food again. 

You see if your body didn't get what it was craving then the cravings will come back again and again. You keep eating and your liver will just turn the food into fat and store it. When your body can't use what you just ate, then it will store it and the only way your body can store excess food is to turn it into fat. So now you get it, the whole cycle, the body will store any food it doesn't need.  That's how you put on weight. The body will only pass through waste matter that can't be processed. All other food will either be processed for immediate use or stored in case of emergency. The bad part is your body doesn't know when to stop storing.

So hopefully you learned a little about your body and why you gain weight. And with this info I hope losing weight will be easier.

 

 

Are You Embarrassed About Your Weight?

Being overweight creates a lot of new problems for your body. If you're the typical office worker and has gained too much extra fat around the middle, your probably having to deal with extra physical problems that others don't. That beer belly can keep you from buttoning your suit coat. It will also cause a sloppy appearance. The extra big waistline also causes Belching, heartburn, and acid reflux.

Other problems your extra weight can cause are things like Sweating and Body Odor, Bad Breath, and Gas.

So many of us go to the doctor and hope he has a pill to fix all your problems and yes, he will probably make suggestions and give you a list of some things to take, but the answer to all your health problems is your diet.

You're eating the wrong foods.   You don't have to cut back on your food or cut out meals, you need to change what you eat.  Whatever you're eating today just stop eating all of it. Go home and get rid of everything that has a label.

For the next few weeks until you get use to eating fresh; shop for food every day. Plan on eating 6 small meals a day. You want to eat about     2 1/2   hours apart, three hours at most. The object is to eat before you get hungry.  Only eat about 300 calories at one time. You want to give your system time to process the food you eat. So, small quantities, several times a day.

Now, how do you eat fresh? For someone who never has, eating fresh will take some work. You will have to make your own meals. But it's not like you have to learn to cook. Most of the meals I eat are cold meals that I put together in 5 minutes. And yes that's not easy when you work all day, but you will get good at this, and you will lose fat. As you lose fat you'll feel better and feel healthier and have more energy.

Tomorrow I'll port a good diet to follow.

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. 

Is Your Diet Aging You?

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.

Foods to try and 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.

Weigh Yourself Every Day, It Can Help You Lose Weight

After I read this article I knew I had to reblog it. The whole idea is "by weighing yourself every day, you're keeping your eye on the ball". That's a term that guy's understand. It means to stay focused. I think we need to do that sometimes. That's why people wear fitness trackers, to stay focused on your goal. And some trainers and Doctors think by weighing yourself every day you'll stay focused on your goal. Take a minute and read this, I think you'll see the science in his plan.

HealthDay Reporter (HealthDay News) -- Checking your weight every day could help you slim down, researchers report.

A two-year Cornell University study found that tracking the results of daily weight checks on a chart helped people lose weight and keep it off.

"You just need a bathroom scale and an Excel spreadsheet, or even a piece of graph paper," study senior author David Levitsky, a professor of nutrition and psychology, said in a university news release.

People who lost weight with this approach in the first year maintained that weight loss throughout the second year, the researcher said. That result is significant because previous studies have shown that about 40 percent of weight loss is regained within a year, and nearly 100 percent is regained within five years, according to the study.

This approach "forces you to be aware of the connection between your eating and your weight," Levitsky explained. "It used to be taught that you shouldn't weigh yourself daily, and this is just the reverse."

While daily weight checks did help women, they had a much greater effect in men.

"It seems to work better for men than women, for reasons we cannot figure out yet," Levitsky said.

The study was published recently in the Journal of Obesity.

WebMD News from HealthDay                        By Robert Preidt

Can We Stop Aging

Science tells us that what we call “aging” occurs with age, but not simply because of age. 
The stiffening of the blood vessels and the decline of brain function associated with getting older are affected by what we eat and how much we exercise. If we follow the lifestyle habits associated with slower cardiovascular and brain aging, can we extend lifespan and healthspan? Advances in nutritional science have taught us that eating the right foods enables weight loss and helps to prevent heart disease, cancer, and diabetes.

Consider  what happened to a friend of mine  when he made radical changes to the way he eats.
When he was 60 years old, he could not walk a city block without feeling pressure in his chest. Yet, as a gift to himself for his 68th birthday, he celebrated with a brisk run-up and down the rolling hills of Central Park in New York City. 

  What enabled him to achieve such a feat?  As I like to say, the road to good health is as close as the end of your fork.

He began eating primarily nutrient-rich, whole foods:  greens and other colorful vegetables, beans, fresh fruits, nuts, seeds and whole grains. He minimized meat, eggs and dairy and eliminated added sugars, oils, white flour, white rice and processed foods.  In doing so, he reduced the number of calories he consumed while simultaneously increasing the amount of micronutrients (vitamins, minerals, and phytochemicals) and fiber he ingests. I coined the word Nutritarian to describe this longevity-promoting style of eating, that is nutrient-dense and plant rich.

Paul usually ate a huge salad with raw onions and shredded cruciferous vegetables for lunch with a great tasting  nut-based dressing. He also ate beans or lentils in a vegetable-based soup or stew each day. He included three fruits each day, making especially sure to eat berries, pomegranate, cherries, plums, and oranges.

He ate raw nuts and seeds between meals, with a special emphasis on walnuts, hemp, flax and chia seeds, all of which are high in omega-3 fatty acids. And he also made sure to eat a double-size serving of steamed greens at dinner, often adding  mushrooms and onions.

Though eating  nutrient-rich food is critically important, it is not the only factor that determines good health. For example, Vitamin D, vitamin B12, and proper omega-3 intake are important for optimal health, as well as  limiting sodium and high glycemic carbohydrates.

You may be surprised by how your body can heal itself  by simply eating right and getting exercise. 
You may also be amazed that your taste improves as you start to eat healthier, that you actually get more pleasure from eating and you can eat generous portions of great tasting healthy dishes.  Some people would say that they could never give up the processed food they crave. But you need to know that rejecting these foods is a mere temporary loss. What you gain is the highest level of energy and good health you ever had. If you were searching for the Fountain of Youth, you certainly found it. As he told people who asked him how he felt on his 68th birthday, “I honestly feel – no joking, no exaggeration – that I am only at the halfway point of my life.”  The facts are the same dietary portfolio that protects your heart also protects your brain from aging and prevents cancer.

We now know a lot about the factors associated with longevity. 

Studies of calorie restriction in animals have given us information about the cellular signaling pathways associated with longevity, and we can turn on those same genes and signaling pathways with our dietary and lifestyle habits.  

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

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

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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.