Is Being Overweight Robbing Your Energy?

Have you ever wondered what happened to your energy? Clients would email me constantly about the lack of energy. I ask them about their diet, what they're eating and how often do they eat, and the most important question, how much extra weight do you have? 

This guy doesn't look unusually heavy but to have too much fat you don't have to be huge. This guy lost 95 pounds over a 14 month period. Real change will take time.

You see, you lose energy because you're carrying around too much fat and you probably are not eating the right food to give you energy. So maybe you haven't been exercising but that's not your problem. 

You have to fix your diet. With the proper diet you will gain some of that energy you lost. Your diet is "key" to a healthy life, but with the availability of manufactured foods and the convenience and price, many people are choosing to take the easiest way and buy manufactured foods that basically has no nutritional value or very little and contain high amounts of white enriched or processed flour, salt and sugar. Those are ingredients that cause you to gain weight.

The body fat that you accumulated over the years need some of your bodies energy to keep your fat alive. Without body fat that energy would be used to burn the fat you eat and is used for body functions. 

You can't lose all your fat. About 15% of your body mass needs to be fat. It cushions your organs and fat also keeps your bones from rubbing. Your body likes to process the fats it get from seafood and plant food like nuts. You can find out from your doctor how much body fat you have. If you have more than 25% body fat your considered overweight. Almost 67% of adult Americans are overweight. So if you're part of those people don't feel alone, but just because you're part of a large group that doesn't mean your any healthier.

As a young adult, extra body fat probably doesn't bother you, but it will as you age. If you don't like the idea of taking insulin shots every day, you might want to do something about your diet and lose some of that body fat.

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, BN.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My second e-book is available in the same stores. And on smashwords.com and If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Finding Healthy Foods 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?

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. Try not to be fooled, you can ask your server questions about food preparation. In your better restaurants it not the quality of the food they serve, it more about how they prepare the food. To avoid calories, it's best to avoid any meats that have been tenderized in a liquid or foods that are served with a sauce, dressing, or gravy. Anything that's added to enhance the taste. Dry seasoning doesn't have the same number of calories as liquids.

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. The last couple of sentences was important. Just because your server brings you a menu that doesn't mean you have to order from that menu. Most likely you will have more options if you ask. Sometimes you have to explain your diet requirements.

Let's face it, most people are taking some type of medication and have a restricted diet of some kind.

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. The first rule for a dieter, low-fat does not mean low-calorie.

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  (These can be the healthiest)
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

Do This To Lose Belly Fat

Forget the scale, if you want to lose weight and look better all you need is a tape measure. You lose a couple inches of belly fat and drop a couple pant sizes and your going to feel like a million.

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

As a matter of fact, a lot of foods in the grocery store will actually add belly fat quickly. Let me explain, a lot of foods we buy are ready to mix then heat and serve. Or frozen food that you just pop in the microwave, put it on a plate and serve. These foods are a combination or ingredients that the manufacturer puts in the packet or box. If you have to add anything it's just milk or water. The manufacturer wants you to like the product but they have to make a profit so they'll substitute ingredients with chemicals that taste like the real thing and it's those chemicals, and you can see the ingredients on the box, those additives make the product addictive and fattening. For instance and I'm sure you know this already but a lot of frozen pizzas don't use real cheese or they only use a small percentage of real cheese so they can say on the box that this food contains real cheese, but it never says how much real cheese.

There are some simple foods that will reduce your belly fat, but we should stop eating foods that are putting on the fat first. The best way is to stop buying foods that are ready to eat, also, while you're on your fat loss journey, you should avoid red meat and dairy. Be careful what kinds of food you order at a restaurant and try to prepare your own meals. Try to only drink coffee, tea, and water.

The foods that worked for me are eggs, avocados, cinnamon and dark chocolate. Eat them every day in small quantities. Real dark chocolate you find in the baking section this is not a candy and it's not milk chocolate. Buy the cinnamon sticks in the spice isle and use it as a spice. I like it on breakfast cereal instead of sugar. You can cook with it and add it to coffee or tea like you would sugar. Ofter I eat eggs for breakfast but they can be a snack when hard boiled. I like avocados on a sandwich or on a salad.

Try these tips and watch the fat disappear.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

More Americans Are Walking For Exercise

A new report from MedicineNet.com is about the big increase in walkers. More people are walking to get their exercise.

Call it a step in the right direction: More and more Americans are trying to walk their way to better health.

The number of adults who took up walking for exercise or as a way to get from place to place increased significantly between 2005 and 2015, federal health officials reported Thursday.

During that time, the percentage of women who walk increased from 57 percent to 65 percent. Among men, the percentage increased from 54 percent to 63 percent, according to the U.S. Centers for Disease Control and Prevention.

"People who are physically active have a lower risk of many chronic diseases -- like heart disease, stroke and depression -- and it supports the healthy aging process for older adults," said study lead author Emily Ussery, a CDC epidemiologist.

On the downside, although more people are walking, the increase among men has stalled a bit in recent years, Ussery said.

And about one-third of adults said "they didn't walk for at least 10 minutes a day," she said. "There is still some work to be done to increase walking."

It's not clear why more people are walking, although it could be that messages promoting the benefits of exercise are getting through, Ussery said.

"It's an easy activity to do. It doesn't require a lot of special skills or equipment," she said.

It's also not known why more women than men have started walking. Maybe walking appeals more to women than men, Ussery said.

Regardless, people should engage in moderate exercise for at least two and a half hours a week, and walking fits right in, she added.

Communities can help get people walking by making streets safer and promoting walking programs. "People need access to convenient and safe places to walk," she said.

As with other matters of health, there are racial, ethnic and socioeconomic disparities that exist between the people most likely to start walking and those who don't, Ussery said.

Blacks and Hispanics walk less than whites, and less educated and poorer people tend to walk less than more educated and richer folks, she said.

The report was published June 30 in the CDC's Morbidity and Mortality Weekly Report.

Dr. David Katz is president of the American College of Lifestyle Medicine. He said the CDC finding that "walking rates have trended up over recent years suggests the message is getting out, but progress is slow, and disparities are large and persistent."

The people most in need of walking for health reasons are least likely to do it because of the usual social factors -- education, economics and environment, he said.

"Affluent city-dwellers can rely on walking to get them many of the places they need to go. Not so for residents of many rural and suburban neighborhoods," said Katz, who also directs the Yale-Griffin Prevention Research Center in Derby, Conn.

"There are some encouraging signs here," he added, "but much work is clearly needed to create the level playing field of opportunity for health."

Samantha Heller, a senior clinical nutritionist and exercise physiologist at NYU Langone Medical Center in New York City, said walking is a good way to start an exercise program -- it only takes a pair of shoes and the desire.

"Walking is free, we already know how to do it and it can be done virtually anywhere," she said.

Heller said walking regularly has been associated with decreased belly fat and better management of weight, blood sugar, cholesterol and blood pressure. It also can lead to a healthier heart, muscles, bones and joints, improved sleep and mood. And it can cut the risk of some cancers, and boost creativity, brain power, and immunity, she added.

Heller recommends making walking a regular part of your day. "You must schedule time to be physically active every day," she said.

Make an appointment with yourself, set aside specific times and days for walking or other physical activity, she suggested.

"There are many ways to get moving, including enlisting a partner, joining a walking group, going hiking, and taking a historical walking tour. There is no time like the present to get off the couch and out the door," Heller said.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (PJ42H). Just type in the search line “getting to a healthy weight”.

  

Why You Need To Drink More Water

A blog post from VeryWell.com. For those who don't understand why they can't lose weight. Losing weight and keeping it off is more than just giving up some food for a few weeks. It's also about more than "Starvation Diets". Make the changes in your life that will let your body burn your body fat. Give your body the tools to work properly and you'll lose your fat.

Water is the Primary Nutrient in Sports Nutrition. Stanislaw Pytel / Getty Images

Water is an essential nutrient our body depends upon for optimal health and fitness. It keeps us hydrated and assists with other vital processes at every level of human function. According to research, water is shown to be the most important nutrient in sports nutrition.

The human body is made up of over 60% water. Water helps with all body functions operating around the clock. It maintains hydration, digestion, heart and lung function, joint lubrication, protection of our tissues, regulating body temperature, and much more.

Water can be considered our life line with endless health benefits. It keeps us feeling and functioning at our best and chronic studies continue to report more positive feedback on why drinking plenty of water is essential to our health.

High Water Intake Speeds Up Weight Loss. JGI/Jamie Grill / Getty Images

Studies have revealed increasing water intake allows for faster weight loss compared to those not drinking enough water. A glass of water before a meal has shown to decrease appetite, aid in digestion and boost metabolism.

Portion control is better adhered to and improved weight loss results experienced. Many people confuse thirst for hunger which has contributed to weight gain. Nutritionists are now recommending drinking a glass of water when you are feeling sluggish or fatigued before reaching for food.This simple test for dehydration vs hunger has shown to help with portion control. Drinking water throughout the day also eliminates the desire to consume sugary sodas/juices loaded with unwanted calories.

A recent study on water-induced thermogenesis has shown drinking cold water increases energy expenditure in the body. Research indicated the increase in energy is created by the body’s effort to warm the water to body temperature. This theory explains the boost to metabolism and increased weight loss.

Increased Water Intake Reduces Bloating. IAN HOOTON / Getty Images

Holding water or feeling bloated can make us feel uncomfortable. It's often caused by poor digestion, increased sodium or monthly cycle for a woman. Many believe when they're holding water, drinking water should be avoided. This is far from the truth.

Water is a natural remedy to reduce bloating and drinking plenty throughout the day will begin the flushing process. Retaining water is the body’s natural protective measure to prevent dehydration, so bloat time is no time to hold back drinking fluids. One more thing about water retention. I always get email about drinking water. It seems that people are afraid of water or what water might do to them. When your body thinks that you might be starving or dehydrated it will hoard and drinking other drinks is not the same thing. Yes, you can flavor water with a slice of fruit, but you have to drink water. Don't drink anything with calories or those zero calorie sodas.

Drinking water will reduce the amount of retained salt and lubricate the colon to hasten elimination of belly-bloating foods.

Constipation is an unpleasant experience and not drinking enough water promotes unhealthy digestion. Time to increase the water and keep things moving at a regular and comfortable pace.

Water binds to soluble fiber in the large intestine and increases the bulk of our stool, reduces transit time and makes elimination easier. When water is kept from our digestive system, the body pulls water from our stool creating a constipation problem. Drinking plenty of water prevents constipation, promotes healthy digestion, flushes toxins, and eases the burden on our kidneys and liver.

Do you suffer from dry and lifeless skin? The reason may be a lack of water as part of your daily nutrition. Clearing up our skin starts from within and is benefited when we drink plenty of water.

We lose body water through sweat and even more during a workout and hot environmental conditions. Drinking water ensures rehydration and replenishment of the natural lubrication to our skin. Our skin loves moisture and drinking plenty of water helps restore suppleness and eliminates dryness.

Drinking enough water is always a question and a good indicator is checking the color of your pee. Healthy urine is fairly clear and shows we're drinking plenty of water to keep our skin moist and lubricated. Using lotion is fine but drinking water remains the primary way to maintain well-hydrated skin.

Daily Water Requirements Differ Per Person. Peter Dazeley / Getty Images

Water requirements are met through how much we drink and a small percentage through food intake. Each person will differ in water requirement based on age, environment, and activity levels.

We lose water in every day body functions of sweating, breathing, and going to the bathroom.  If we're physically active, in hot climates, running a fever, or having flu symptoms like diarrhea or vomiting we will lose even more water.

All water loss requires replacement to keep our bodies well hydrated and healthy. The Food and Nutrition Board released new dietary reference intakes for water. "It is recommended that women consume 2.7 liters (91 oz.) daily and men consume 3.7 liters (125 oz.) through various beverages (80%) or in food (20%).” A great indicator for healthy water intake is fairly clear urine and to drink more until that mark is reached.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smash word promotional code You can get my second book for $1.99 (PJ42H). Just type in the search line “getting to a healthy weight”.

Is Fried Food Bad For You?

Few of us are under the illusion that french fries – or any fried foods -- are good for us. But could eating them actually shorten our life?Although the connection between eating fried foods and obesity and heart disease is well known, a study published earlier this month is the first to link eating fried potatoes to death risk.

The study found people who ate fried potatoes (including French fries, fried potatoes, and hash browns) more than twice a week were more likely to die early than those who ate fried potatoes less often.

The report included 4,440 people, ages 45 to 79, who were enrolled in a study that looked at ways to prevent and treat knee osteoarthritis. Researchers followed participants over an 8-year period and asked them about their diet -- including the amount of fried and unfried potatoes they ate.

Study author Nicola Veronese, MD, said they focused on potatoes because the link between eating them and death risk hadn’t been studied before. Some studies had found that potatoes raise the odds of having heart disease and other medical conditions, says Veronese, a researcher at the Institute of Clinical Research and Education in Medicine in Padova, Italy.

After 8 years, the chance of early death was about twice as high in the group that ate fried potatoes more than 2 times a week. What about french fries might have contributed to the participants' premature demise?

“We think that several mechanisms could lead to mortality,” Veronese says. First, he says, people who eat more potatoes have a higher incidence of medical conditions that can increase the risk of death. Also, "The potatoes are fried in unhealthy oils rich in trans fats. Finally, the high amounts of salt used further increase the risk of death.”

The research didn't prove that french fries caused an early death. “We don't know what other things in their diet and lifestyle may have contributed to their death,” says Lisa Sasson, a clinical assistant professor of nutrition. She adds that unless a food is poisonous or tainted with bacteria, it's not likely to kill you on its own. “That's a very simplistic way of looking at it.”

The big reason deep-frying is so popular is that it will eliminate any bacteria in the food. The same way that 800-degree pizza oven eliminates the possibility of food poisoning.

Fried Food Risks

That means you shouldn't go on a french fry binge -- or binge on any fried foods. Fried foods are high in fat, calories, and often salt. A few studies, including one published in 2014, have linked fried foods to serious health problems like type 2 diabetes and heart disease.

Fried foods served in fast-food restaurants are often cooked in hydrogenated oils, which are high in trans fats. Many restaurants use these oils because they give food a satisfying taste and crunch. But they're not good for you. Trans fats raise bad (LDL) cholesterol levels, lower good (HDL) cholesterol levels, and raise your chance of having heart disease.

I know we all thought that when the government banned trans fats that we wouldn't have any more in our foods, but the ban was for food manufacturers "not restaurants". Many restaurants still use trans fats to deep-fry because of the price and trans fats will add flavor. In 2018 the ban will be in full effect and restaurants will have to stop using those products.

Don't Abandon Your Diet

Americans love eating out -- and there's no reason why it can't be healthy eating. But you can't always find out the amount of calories, fat, or salt in a restaurant's menu items. So follow these ordering tips to make sure you stay within your healthy diet.

Hydrogenated oil is especially unhealthy when it's reused, which restaurants often do. Oils break down with each frying, which changes their composition and causes more oil to be absorbed into the food, Cahill says. These changes further boost your chances of having high cholesterol and high blood pressure.

The FDA ban on trans fats, which takes full effect in 2018, won’t necessarily make fried foods healthier, Cahill says. Many restaurants have already switched to other oils in advance of the ban.

“The trans fat ban will make fried foods safer theoretically, but restaurants will still be able to use unhealthy oils, including oils that have been reused a lot.  It will be important to monitor the long-term health effects of the new oils being used.”

Add Sasson: “Eating fried foods (deep fried) is not a healthy choice. Fried foods add a lot of calories to food and don't offer healthy nutrients.”

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smash word promotional code You can get my second book for $1.99 (PJ42H). Just type in the search line “getting to a healthy weight”.

 

Focus On Your Health, Not The Scale

From WebMD; this confirms what I've been saying all along. Change your lifestyle, make time for you and make sure you're eating properly and getting the active your body needs to stay healthy.

Step off the scale now and no one will get hurt. Focusing just on weight loss can lead to cycles of losing and regaining weight, lower self-esteem, and a preoccupation with food and body image.

“You’ll do better if you have goals that have to do not with weight, but with health,” says Carol Landau, Ph.D. While a New Year’s resolution is a great way to get in touch with what’s important and how you want to change, “Most diets don’t work,” she says.

“Instead, focus on finding health results in lifestyle changes that are more likely to last.”

The irony is, if you make your resolutions about wellness, rather than weight, you may get the best of both worlds: You’ll feel better, get healthier and yes, lose weight.

Forget the scale, think about "losing inches". How many pants sizes can you drop? Buying new clothes is the best reward. And you can do that by quit eating the food and drinks that put on the fat and eat the foods that will help you lose fat.

Good: Resolve to change daily behaviors

“If you’re totally inactive, it may be walking a mile by Feb. 1,” says Landau. “If you’re already pretty active, it might be training to run a 5k race.” Or it could be a more flexible goal, like being active every day. Let your goals be achievable and based on things you can actually do, rather than weight-loss results. It could be eating a healthy breakfast every morning, or eating fish twice a week and making sure you sit down when you eat.

You might resolve to eat a fruit or vegetable at every meal of the day. Eating more fruits and vegetables, along with drinking plenty of water and walking daily, has been shown to be a pretty powerful combo when it comes to weight-loss success. But that’s not your concern now. Before you get there, your goal is to create a healthy habit you can sustain. Same goes for exercise: Your goal is to create a habit that will improve the health of your body and mind.

You won’t have to rely on the scale to know if you’ve been successful, either. If you have an orange at breakfast, a salad at lunch and a green vegetable at dinner and you’ve won. Took a 20-minute walk during your lunch break? Pat yourself on the back. Work towards a healthy body and your body will burn that excess fat.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smash word promotional code You can get my second book for $1.99 (PJ42H). Just type in the search line “getting to a healthy weight”.