Eating The Right Foods To Lose Weight

A great post from VeryWell.com explains why diet is the important part of losing weight.

Nutrition and weight loss go hand-in-hand. It really comes down to chemistry and math. Consume too many calories (energy), weight is gained. Creating a caloric deficit stimulates weight loss. Sounds fairly simple.

Everyone seems to be on the search for something quick and easy. Very Low-Calorie Diets (VLCDs) are popular but disregard possible health risks. They are also very expensive. Seems like a risky high dollar cost to shed unwanted pounds.

I teach eating “real” quality food to maintain a fit physique and at a cost saving. Want to begin a healthy weight loss journey? Review what you're eating now in order to make healthy changes.

Healthy weight loss is no more than one to three pounds per week.

Time for a Lifestyle Change
Losing weight is a pretty straight forward process. It will require a nutrition lifestyle change together with regular exercise for best overall results. Quality healthy food choices are important.

Are you eating processed foods, dining out, drinking alcohol and soda regularly? Revising these choices will be important for success. Start by keeping a food journal. Write down what you're eating and sub out unhealthy meals for healthier selections.

Studies show people who maintain a consistent food journal have the best weight loss success. The journal allows for accountability. You will be able to repeat personal best weight loss weeks simply reviewing what has been recorded.

The Right Foods and Right Portions
Eating healthy should be enjoyable, taste great and never a burden. Essential nutrients for weight loss include lean proteins, fiber, antioxidants and healthy fats.

Eating correctly portioned meals is essential. A portion size is what can fit in the palm of your hand and simplifies eating healthy. It also reduces the need to continuously count calories.

Normal hunger occurs every two to three hours so many people take advantage of nutrient timing. Eating several small meals per day keeps our metabolism boosted. It also promotes satiety and eliminates urges to binge on guilt laden food.

Keeping the focus on consuming healthy foods will be the success in adopting a healthy lifestyle and reaching your goal weight.

Enjoy a Variety of Healthy Foods
There are a wide variety of healthy foods to satisfy the pickiest eater for weight loss and overall healthy lifestyle.

The following foods will be helpful to start your eat-right journey for successful weight loss.

Best Proteins
Chicken Breast (boneless/skinless) – 3.5oz, 30g
Turkey – 7g protein per ounce
Tuna – 6oz, 40
Salmon – 3.5oz, 27g
Halibut – 4oz, 30g
Trout – 4oz, 28g
Sardines – 4oz, 10g
Eggs (high in EFA) – 1 large, 7g
Milk – 1 cup, 8g (1% or skim, if tolerated)
Cottage Cheese – 1/2 cup, 15g
Almonds 8g, Peanuts 9g, Cashews 5g – 1/4 cup
Peanut Butter – 2tbsp, 8g
Kefir – 14g per cup
Yogurt – 8-12g per cup
Tofu – ½ cup, 10g

Top Antioxidants
Blueberries - at least a fistful a day
All rich colored berries (strawberries/blackberries/raspberries/cranberries/aroniaberries)
Sweet potatoes – at least ½ cup serving daily
Broccoli – eat ½ cup raw or 1 cup cooked daily
Tomatoes – One medium
Acai – look for quality juice
Beans - Eat two 1/2 cup servings a day of cooked or canned beans
Oats (steel-cut is the best) - Eat at least three servings of whole grains per day. A serving equals one cup cooked oatmeal, 1/2 cup uncooked rolled oats or 1/4 cup steel-cut oats
Spinach – one cup cooked spinach or leafy green vegetable per day
Dark chocolate - Eat a one-ounce serving daily
Red wine or Concord grape juice 4oz – 1 glass daily
Green and white tea – up to 4 cups daily

Eat Healthy Fats
Extra virgin olive oil
Coconut oil
Wild salmon (fresh, frozen and canned)
Ground flaxseeds
Flaxseed oil
Walnuts
Herring
Sardines
Sablefish
Anchovies
Farmed oysters

Stay Consistent
In order to lose weight being consistent with healthy food intake will be necessary. There is no such thing as perfection and only progress.

Take one day at a time and know there will be slip-ups. If you do get off track, let it go and make a better choice with your next meal. Food guilt only drags us down and prevents moving in a positive direction.

Use the palm as your portion size, selecting healthy foods as listed above. Eating every two to three hours is a great beginning to reaching your goal weight and adopting a healthy lifestyle.

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.

Finding Healthy Food in a Restaurant

A good post from http://VeryWell.com will answer some questions about restaurant food. We all eat out, so how do you do that without blowing your diet?

If you're looking for reasons you're gaining weight you don't have to look any farther than the restaurant meals. We are all guilty of eating out too much. Restaurant food will add hundreds of calories to your diet. This post will give you a few tips on how to avoid some of those unwanted calories.

Choosing nutritious foods at most restaurants feels like a daunting task. Especially when menus have mouth-watering descriptions or tempting photos -- and you're hungry. If you don't dine out too often, you might be able to splurge on foods that taste good but aren't so good for you. But if you eat in restaurants frequently, you need to know how to find the healthiest foods.

Most restaurants have at least a few healthy options, and these may be noted on the menu.

The restaurant may also keep separate menus depending upon what diet is trendy. For example, you may find low-fat, gluten-free, or low-carb options are available.

You still have to examine the selections. Simply being low or free from something doesn't guarantee the special diet fare is any healthier than the regular menu items.

I've been to lots of restaurants. Here are my tips for finding the healthier foods on the menu.

Look for the healthiest entree items:

Fish or seafood such as crab, clams or scallops
Lean meat, like a filet mignon
Poultry, like chicken or turkey
Legumes such as beans or lentils
Vegetarian Entrees
Then make sure the cooking method is suitable. You don't want to add too many calories from excess fat or pile on the sodium:

Steamed
Broiled
Baked
Poached
Grilled
These menu items are usually lower in fat and calories as long as they're not drenched in heavy sauces.

Cooking methods to avoid:

Fried
Deep fried
Au gratin
Creamed
Batter fried
Food prepared by these methods are high in fat and calories, and they may be high in sodium, as well.

Speaking of sodium, these foods are very high in sodium:

Pickled anything
Soy sauce
Cocktail sauce
Teriyaki sauce
Soups or broth
Ask to have your meal prepared without these items or have them served on the side.

Choose a salad instead of the soup.

Are all salads good? A lot of them are, especially if they feature lots of greens, vegetables, and fruits, but you can still get too much fat and calories when they're laden with thick creamy dressings and cheese. Order a light vinaigrette instead, or use lemon or lime juice. Stay away from taco salads or salads topped with chicken strips because they're high in fat, calories and sodium.

If you want dessert, choose something that features fresh fruit or berries instead of high-calorie sweets like pies, cakes or ice cream treats.

Don't see any healthy-looking items on the menu? Don't be afraid to ask your server for help. Usually, you can leave out many of the ingredients you don't want or order substitutes. You may be able to purchase a half portion of your meal, or if you have a refrigerator and microwave available, you can take part of your meal to go.

You can tweet me at #ray0369

I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Should I Go Gluten-Free Just To Lose Weight?

There are many opinions on this subject. If there's no medical reason, why do it. If you read the post below from VeryWell.com you'll find that gluten is used in man-made foods. It's there to enhance the taste.

Gluten is a protein naturally found in many grain-containing foods, a simple product of food chemistry: gliadin and glutenin combine to form gluten, which is responsible for many of the wonderfully tasty properties foods like bread and pasta provide.

Only about 1 percent of Americans have celiac disease, a rare autoimmune disorder, and about 6 percent have a gluten sensitivity; both lead to a variety of gastrointestinal symptoms.

If you don't have celiac disease, are there benefits to going gluten-free? The True Health Initiative Council of Directors weigh in.

Joel Kahn, MD, FACC
Clinical Professor of Medicine (Cardiology), Wayne State University School of Medicine

If you are not celiac you should enjoy, not avoid, whole grains. Published data in large studies identify that whole grains

improve heart health and lower the risk of heart attack
lower Type 2 diabetes risk
reduce cancer risk
support optimal body weight, and
promote a long life free of chronic diseases.

The recommendation of both the USDA and the Harvard School of Public Health is to fill 25 percent of your plate with whole grains and I agree. It's likely that increased whole grains in the diet often replace calorie-dense processed foods low in nutrients. The health implications of eating more whole grains in place of nutrition-poor options and the potential to reduce rates of heart disease, cancer, diabetes, and obesity are enormous.

I prefer organic grains whenever possible because of reports of using Roundup before harvesting to prevent spoilage.

P.K. Newby, ScD, MPH, MS
Principal and Owner, The Nutrition Doctor; Adjunct Associate Professor of Nutrition, Harvard School of Public Health

The prevalence of celiac disease and related gluten disorders has risen in recent years, and many have jumped on the gluten-free bandwagon as a result.

Are you among them?

The simple fact is that whole, unprocessed grains that retain their nutrients and fiber are part of a healthy diet for most people. Indeed, many Americans don’t consume the amount recommended for optimal health and disease prevention—and going gluten-free makes it even harder. As a result, those supplanting whole grains with other foods can end up having a less nutritious diet, perhaps forgetting about non-gluten containing options like quinoa or amaranth. Moreover, there is no evidence to show that gluten-free diets are particularly beneficial for weight loss, though you can lose weight on any diet as long as calories expended are fewer than those consumed.

Considering how what you eat makes you feel is always important, so if you’ve noticed a correlation with gluten-containing foods, it’s worth paying attention: gluten-related disorders are uncomfortable, and under-diagnosed. But seeing a physician for clinical testing, keeping a food diary, and thinking about your diet as a whole should be the first steps you take before cutting out entire food groups that might otherwise make it harder for you to eat a nutritious, balanced, and diverse diet.

Kathleen Zelman, MPH, RD
Nutrition Expert

Even though it is hip to go gluten-free, many people who are doing so don’t need to follow this type of restrictive diet plan. A gluten-free diet eliminates gluten, a protein found in wheat, rye, barley, and is the primary mode of therapy for anyone with celiac disease. It is not a weight loss plan nor will it boost energy or treat autism.

However, some people have non-celiac gluten sensitivity and have shown improvement by limiting gluten in their diets. If you have symptoms associated with gluten ingestion, try eliminating it and see if the symptoms subside. Be forewarned that gluten lurks in all kinds of products and going gluten-free can be challenging and expensive.

It’s best to consult your healthcare provider if you suspect you are intolerant or sensitive to gluten to rule out celiac disease before going gluten-free, too.

You've read the "pros", now read the "cons". Many of the foods containing grain, like bread and pasta, don't use whole grains. They use a manufactured version or "processed flour" or "processed wheat" that has been stripped of any nutrition that you would normally find in wheat. And if you notice in the labels that everything from donuts to cake, bread, pie crust, and any other bakery goods or snack food like chips all contain processed wheat flour.

So what, you might ask? Processed flour is just another food stuff with no nutrition that will elevate you blood sugar levels the same as "refined sugar", which by the way is another manufactured product.

When you actually eat the plant food, "like organic rice", you get all the nutrition in the grain. Any grain that has been refined or processed has had the nutrition stripped during the processing.

So "going gluten free" for most people on that type of diet is simply a way to avoid processed flour and if you want to lose weight differently avoid processed flour and only eat whole grains like rice or Quinoa.

I write several blogs and ebooks, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks 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 ebooks.

There are two Ebooks. “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 Ebook. 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 Ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Get Off the Junk Food

I'm just going to come out and say it: The truth is, many of us get too many calories and not enough nutrients from fast food, candy, prepackaged goods, and sodas. Even if you’re not overweight, don’t be too quick to write off your junk-food habit as acceptable. Outwardly thin people aren’t necessarily healthy, as it’s possible to be skinny and in poor metabolic health, thanks to bad nutrition and lack of exercise. In reality, most adults and teenagers get half their calories every day from what they drink. If you feel like you're consuming too many calories the first thing to do is stop drinking your calories. 

Many of us feel compelled to eat junk food (after all, it can taste so good), but is a diet high in fat, sugar, and salt worth the trade-off of the elevated risk of heart disease, type 2 diabetes and certain types of cancers? Kicking the junk-food habit -- coupled with regular, heart-pumping exercise -- will tip the scales of healthy living in your favor.

Don’t know where to start? These simple guidelines will help you get over the hump in no time:

Knowledge is power -- and in the case of junk food, it can also be downright scary. While grocery aisles may seem fairly benign, they’re actually packed with misinformation and techniques employed by manufacturers to lure consumers into making unhealthy purchases. “They are doing everything they can to get you to make a spontaneous decision,” explains Michael Moss, Pulitzer Prize-winning investigative reporter for The New York Times and author of Salt Sugar Fat: How the Food Giants Hooked Us. 

“Typically, in the middle part of the aisle on eye level is where they put the most alluring foods,” Moss says, of items like high-sugar cereals and salt-laden chips. The healthier alternatives, such as whole-grain cereal, are often located near your ankles or way up high. Another issue? Many consumers take it for granted that labels and packaging tell the whole truth when in reality, misleading nutritional claims (think: "low-fat," "all-natural," "added calcium") are often made. “This is where they’re going after you to distract you [with] positive messages, in hopes that you’re not going to turn the package over and look at the fine print,” says Moss. And we’re not just talking about cookies and candy here, either: “Wholesome” items like bread and pasta sauces are frequently infused with a ton of added sugar. So do your homework and be a discerning shopper. You might (read: likely will) be shocked by what you find.

Many consumers take it for granted that labels and packaging tell the whole truth when in reality, misleading nutritional claims (think: "low-fat," "all-natural," "added calcium") are often made. “This is where they’re going after you to distract you [with] positive messages, in hopes that you’re not going to turn the package over and look at the fine print,” says Moss. And we’re not just talking about cookies and candy here, either: “Wholesome” items like bread and pasta sauces are frequently infused with a ton of added sugar. So do your homework and be a discerning shopper. You might be shocked by what you find.

You're probably wondering why do the grocery stores encourage you to buy unhealthy food? Don't be nieve, follow the money. Stores put a price on shelf space. Manufacturers pay for a prime location on the shelf. And unhealthy foods are more profitable than healthy food. So be careful when you shop. Just because you don't die from eating that frozen pizza doesn't mean it has any nutrition.

You can tweet me at #ray0369

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

The Dangers of Salt

You may think twice about "salt" after reading this. I found this post on VeryWell.com. Take a minute and read this, it might be one of the reasons you have body fat.

We all know excess salt in our diet raises our blood pressure. But did you know that Americans have a 90 percent lifetime probability of developing high blood pressure? Even if your blood pressure is normal now, if you continue to eat the typical American diet, you are at risk of acquiring hypertension during your lifetime. In addition to causing 62 percent of strokes and 49 percent of coronary heart disease, high blood pressure also harms other body systems. 

2

The Cardiovascular Side Effects of Salt

In addition to elevating blood pressure, salt has other damaging effects on the cardiovascular system. Research has established such a strong relationship between salt consumption and death from stroke, that it is all not accounted for by salt’s effect on blood pressure. Excess use of salt over time leads to stiffening of the arteries. Recent research also found that blood vessel function is suppressed within 30 minutes of eating a high-salt meal.

3

Salt's Impact on Autoimmune Diseases

Excess sodium may exacerbate the inflammation associated with several autoimmune conditions. Inflammation-promoting cells become elevated in people who eat salty fast food. In fact, studies of these immune cells in different sodium concentrations corroborate sodium as the culprit. It is also observed that mice, predisposed to an autoimmune disease, develop disease quickly when given a high-salt diet compared to a lower sodium diet.

4

An Increased Osteoporosis Risk

Consuming a large amount of salt also puts you at risk for osteoporosis because excess dietary sodium promotes urinary calcium loss, leading to calcium loss from bone, decreasing bone density. Even in the presence of a high calcium diet, high salt intake results in net calcium loss from bone. 

5

Ulcers and Stomach Cancer

Salt is the strongest dietary factor relating to stomach cancer. A high-salt diet also increases growth of the ulcer-promoting bacteria H. pylori in the stomach, which is also a risk factor for gastric cancer.

6

Salt's Other Effects

High dietary sodium has been implicated in kidney disease, headaches, and obesity. A high-salt diet may also increase the severity of symptoms for asthma sufferers. 

7

Put Down the Salt Shaker

It has been estimated that 2.3 million deaths per year worldwide are due to excess salt consumption, and many (40 percent) of these deaths are in people under the age of 70.  Excess sodium needlessly shortens millions of lives. This applies to regular table salt as well as the gourmet salts that are trendy right now. Reducing your intake of sodium is essential for anyone who wants to remain in good health. A person eating the Standard American Diet (SAD) consumes about 500 percent more sodium than they actually need every single day. Almost 80 percent of our sodium comes from processed foods and restaurant meals. By, preparing your own meals, you avoid most of the sodium in the American diet.

8

Salt is Not a Health Food

For millions of years, human diets contained no added salt, only what was naturally present in food. In the United States, our salt intake is about 3500 mg. per day. The American Heart Association recommends a maximum of 1500 mg. daily. I recommend even less.  Salt is not health-promoting. Rather than use salt, it is better to spice up your dishes with natural herbs and other flavorful spices. A Nutritarian diet with plenty of fresh greens and other colorful vegetables, including raw chopped onions and cooked mushrooms, beans, nuts, seeds and some fruit is the ideal diet.

You can tweet me at #ray0369

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Why Do I Gain Weight Easily?

All those people struggling with weight loss need to read this post. This post from VeryWell.com tells it all. 

Do you feel like you gain weight just looking at food? You're not alone. Many struggling dieters wonder, "why do I gain weight so easily?" and "why do I keep gaining weight?"  You may feel like you are doing everything right with your diet and exercise plan, making these questions even more frustrating. I understand. And I've dealt with the same questions. 

Personally, until I lost my body fat, I couldn't control my weight and I didn't know why. Now I know. It's all about your percentage of body fat. Before I lost fat and got my Body Mass Index below 23, I had to watch everything I was eating. I was watching my calories every day. Now my BMI is about 20 and I don't bother counting calories. I'll burn more calories because the ratio between fat and muscle gives me an advantage. Muscle will actually burn fat. I have to admit that I do eat healthier today but that's not about calories. If you eat the right foods you can eat 5 or 6 meals a day and you're never hungry. Read the following post.

Why Do I Keep Gaining Weight?
It's not uncommon to have friends who can eat anything and stay thin as a rail.

Almost anyone with a weight problem knows someone who makes them simply green with envy. You know who I'm talking about—that person who seems to just eat endless amounts of food but never seems to gain a pound. It's so frustrating.  And it's especially hard if that person eats all the foods you love but you know you have to avoid them.

It often feels like I gain weight just looking at food. In fact, I've even said it out loud. This outcry usually happens as I watch a skinny person eat a donut while I munch away on a stalk of celery. If I think this way makes me feel better for a moment, but deep down I know that it's simply not true.

So what is the truth? The truth is that there are real reasons that some people are thin and some people aren't

Why Do I Gain Weight Easily?

It's very difficult to know the exact reasons why some people gain weight so easily while others seem to be immune to weight gain. They eat whatever they want while I eat almost nothing and get bigger. Of course, restraining yourself while you watch others indulge can be maddening.

And it can also make you feel hopeless.

But the truth is, my weight will always come down to my own eating choices and exercise habits. And yours does too. Fair or not, weight gain and weight loss is unique from person to person and always will be. But it's important to face the truth. It's not about feeling ashamed. It's more about creating hope.

Stop Weight Gain and Feel Better Today

If I want to stop getting mad, put an end to the frustration and stop gaining weight so easily, I need to look at each situation differently. And you can, too. We can take a moment to consider the skinny donut eater in a different light. Perhaps that person makes it a habit to exercise extra hard every day. Or maybe they have a "cheat" day now and again, but the rest of the time they eat healthy calorie-controlled meals.

And remember, metabolism greatly affects a person's tendency to lose or gain weight. Changing your metabolism is harder than changing your eating and exercise habits. You can strive to achieve a skinny person's eating habits or fitness level, but you just can't make their metabolism yours.

There are some factors in weight gain we simply have no control over. But there are others that we can change. There are hormones that affect hunger and metabolism. We can't control those. But I can make the healthiest choices possible when I eat. And I can exercise to feel good about my body, not just to lose weight.  Then if I still gain weight easily, I know that I'm doing the best that I can for my health and well-being.  

The change in perspective may not change my weight, but then again, it just might. If nothing else, it can make me feel better about my body and my weight...at any size.

Yes, I agree with this post, but I think that I should simplify some of what this author is saying. Your metabolism is simply the rate in which you burn calories and the higher percentage of body fat, the slower your metabolism. This is why it's so hard to lose fat. Don't get confused about weight loss. Don't worry about the scale. It's all about reducing your body fat. Increasing body fat is a sign of a more serious health problem. It started with the food your eating and you can start burning more fat by changing what you eat. Read my latest e-book for all the answers you need. Find out how I lost over 60 pounds. I have only about 20% body fat and I feel 30 years younger. No pills, no surgery, no expensive gym equipment or expensive meal programs. 

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Why Your Diet Is The Important Part Of Fitness

The food we eat plays a vital role in how we look and feel. Regular exercise is important but according to research, nutrition has the largest impact on our fitness. Using food as our medicine has become a popular theme for health improvement.

The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are healthier and happier. Eating right allows us to reduce body fat, lose a few pounds, feel more confident and reduce our risk of illness.  

Chronic studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits/lifestyle as a way to improve overall health reducing obesity and related disease. 

Food is Our Medicine

Nutrient-dense foods or superfoods include lean proteins, healthy carbohydrates, and fats (fats from plants) that are essential to our health. Superfoods are a rich source of vitamins, minerals, and antioxidants.

Antioxidants are shown to reduce inflammation in our body helping us fight disease and illness. Inflammation is said to be the leading cause of many diseases. Powerful antioxidants in leafy greens and vegetables, for example, help detoxify the body removing harmful chemicals. 

Some superfoods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capsaicin shown to enhance the rate we burn body fat. 

Eating healthy food will not only help improve our health but also enable us to finally reach desired fitness goals. 

Increase Your Metabolism Naturally

Your best fat burner is not going to come in a bottle but by eating foods containing certain compounds. We can increase the rate we burn fat naturally according to nutrition research.

Eating foods that stimulate and enhance the fat burning process will help us reduce fat more effectively. Adding metabolism boosting foods will be a great supplement to your existing workout and nutrition program. 

The following foods are shown to increase our metabolism so you burn more fat

• Hot peppers (active component capsaicin) 
• Green tea (active component caffeine)
• Black coffee (active component caffeine)
• Cold water (500 ml of water daily increased metabolic rate by 30%) 
• Whole grains (aiding component fiber and iron)
• Yogurt (aiding component calcium and probiotics)
• Apples (aiding component fiber)
• Nuts and seeds (aiding component essential fatty acids)
• Fatty fish (aiding component Omega-3 fatty acids)

Peanut Butter is a Superfood

Peanut butter just so happens to be the number one sports nutrition superfood. It contains healthy fat, is nutrient-dense and shown to provide long-lasting energy for optimal athletic performance. 

Selecting natural or organic peanut butter is recommended to avoid added sugar and preservatives. Peanut butter is high in fiber and an excellent source of plant protein. It also contains niacin, folate, vitamin E and other essential nutrients and minerals. 

Peanut butter contains quality nutrients and supplies lasting energy at 90 calories per 2 tablespoon serving. It also contains 7 grams of protein per ounce compared to other nuts only supplying 4 grams. Adequate protein intake is essential for muscle growth. 

It is low in saturated fat and cholesterol making it a heart healthy food. Research indicates consuming 1.5 ounces of peanut butter per day may reduce the risk of heart disease.  

What are Fitness Foods?

The term fitness food is interchangeable with superfoods. Eating a diet rich in fitness foods is essential to our health. Incorporating healthy nutrition and knowing what that means is vital to achieving a lean and healthy body.   

The following is a favored list of superfoods among fitness enthusiasts:

• Oats (high in fiber, improves digestion/increases metabolism)
• Eggs (protein source, muscle building)
• Greens (antioxidants, reduces inflammation)
• Apples (antioxidants, reduces inflammation/increases metabolism)
• Lean meats/fish (amino acids, protein source, muscle building)

Is Coffee Healthy or Not?

Should we drink coffee? This is a popular question and although not the best drink for some, overall studies show coffee as beneficial to our health and fitness.

Coffee contains antioxidants but also caffeine. Caffeine is a natural stimulant shown to increase our metabolic rate. Many athletes are using coffee as a pre-workout drink to benefit from this effect. Low to moderate doses (1-2 cups) of coffee are shown to significantly improve athletic performance.

Drinking black coffee 30 minutes prior to exercise is said to have the best ergogenic results. It's shown to improve our endurance and enable us to exercise longer. 

Coffee is also indicated to improve our mental focus and increase energy levels. Clearer thinking promotes a more productive and effective workout. Coffee is also shown to reduce exercise-induced muscle pain.

Coffee also contains powerful antioxidants shown to reduce chronic disease and illness. Studies have shown it help individuals suffering from Parkinson's diseaseand to reduce the incidence of gallstones. 

Because caffeine is a stimulant, it's recommended to consult your physician if you are hypertensive, pregnant, have diagnosed heart disease, or are nursing prior to drinking coffee.

Eat Superfoods Daily

Superfoods play an important part in achieving and maintaining a healthy body. Nutritionists may vary in their lists of which foods are best but agree they're all essential. Eating a wide variety of superfoods daily will satisfy nutrient requirements for optimal body functioning.

Start with the following top superfoods for improved health and fitness:

• Oats (high in fiber, improved digestion, heart health)
• Blueberries (antioxidants, reduces inflammation, cancer-fighting)
• Apples (antioxidants, reduces inflammation, weight loss)
• Green tea (antioxidants, increases metabolism, weight loss)
• Flaxseed (essential fatty acids, increases metabolism, reduces inflammation)
• Broccoli (antioxidants, cancer-fighting, detox)
• Yogurt (calcium, probiotic, improved digestion, bone health)
• Olive oil (monounsaturated fatty acids (MUFAs)/heart health) 
• Beans (high in fiber, antioxidants, improved brain function)
• Cinnamon (antioxidants, detox, healing spice)

Stop eating the foods that taste good and start eating the foods that are good for you. Putting more nutrition in your diet will keep you slim, fit, and healthy.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon