How Much Protein Do I Need To Lose Weight?

Eating foods with protein may improve both short and long-term weight loss success. According to new research, dieters who eat more protein are able to increase lean muscle mass, improve metabolism and decrease body fat. But that leaves many dieters asking, how much protein do I need to lose weight?

How Much Protein is Best for Dieters?

Before you stock up on protein supplements and high protein snack bars, make sure you know your recommended daily allowance for protein. Eating too much of any nutrient isn't a good thing and you want to make sure you use protein properly for weight loss.

Some researchers believe that when dieters consume more foods with protein, they see greater weight loss results. How much protein is best? Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.

In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet to a lower protein (15%), lower dairy diet. The high protein group lost more body fat and gained more lean muscle mass than the women who consumed the low protein diet. The low protein group lost weight, but they also lost more lean muscle mass.

Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and frustrating weight loss plateaus that plague so  many dieters.   Lean muscle mass burns more calories than fat, even when the body is at rest.

When the low protein group lost lean muscle mass, they may have lost the ability to burn more calories throughout the day. On the other hand, the improved body composition of the high protein group may help them burn more calories in the short and long term.

So does that mean more protein is better? Not necessarily. If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.

Should I Take a Protein Supplement?

The short answer is probably not. Most people consume too much protein already, so adding more in the form of a supplement is not necessary. There are still some people, though, who don't get enough. Should they invest in powders or pills? The answer is still probably not.

Foods with protein are also high in other vitamins and minerals that are essential to your diet. Lean meats, dairy and seafood contain iron, calcium, niacin and thiamin. Protein-rich lentils are a good source of fiber.

Many supplements are expensive and some may contain sugars and other ingredients that you don't need. Why waste the money and consume the extra calories? Try to include at least one lean meat or dairy product in each meal throughout the day and chances are good that you will reach the recommended intake of protein to keep your body lean and healthy.

Use Lean Protein Recipes to Lose Weight

Try to eat some protein at every meal. Stock up on lean dairy products, chicken, fish, lean ground turkey, lentils and green leafy vegetables. Use healthy cooking techniques that cut fat and calories. Before you know it, you'll be creating delicious meals that are low in fat but high in the nutrients that you really need.That said, I do use protein powder on days when I do a heavy workout. A long run or a workout with weighs that strain the muscles. You want to strain the muscle when you workout. That helps them to grow, but after the workout you want to eat some protein to help those muscles recover. 

70gm. or 80gm. of protein is good but don't raise the amount of animal meat. The trouble with animal meat is that you get animal fat along with it. Animal fat is the reason most of us add fat around the waist. You can increas your protein with "protein powder". All the grocery stores carry protein powder in a variety of brands. It's very popular today. Protein powder has plant and dairy protein. The shakes are simple to make, you can use a machine or a shaker. There great for a quick breakfast. Eat protein at every meal and use shakes between meals. I get about 30gms. of protein in one shake.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weightier fat. 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. 

Can I Eat Pasta and Still Lose Weight?

You already know that the fish and chips, or the burger and fries might not be the best option considering your current goals. 

You find yourself debating between a “healthier choice” of either grilled chicken or sautéed fish. You get the chicken, and then the waiter asks you to choose a side. You have 3 options: (1) a baked potato, (2) penne pasta, or (3) brown rice.

Which option would you choose, and why? In the context of losing weight, which side dish do you think best supports your goals?

Do you have your answer? How many of you chose brown rice? 

What if I told you that the penne pasta would be the best choice? You might be surprised to learn that of those 3 side dishes, penne pasta has the lowest glycemic index.

The Glycemic Index and Fat Loss 

While glycemic index (GI) is only one measure of evaluating a food, the fact that pasta has a lower GI does make it a more attractive option. 

It’s inarguable that calorie intake has the biggest impact on the whole fat loss equation, but controlling your blood sugar levels by opting for lower glycemic foods definitely plays a role in weight and fat loss as well.

So, contrary to popular opinion, you can eat pasta and still lose weight. But this doesn’t mean you should make pasta the foundation of every meal. The key to eating pasta and getting a lean is to control your portions.

Strategies to Stay Lean While Eating Pasta 

These 3 strategies will help you eat pasta while losing body fat:

1. Keep Your Portion Size In Check 

Look to the Italians on this one. They love their pasta in Italy and eat it pretty much every day, sometimes even multiple times a day! How many obese Italians do you see? Not many. 

The issue with pasta is that it’s very calorie dense (meaning that it contains a lot of calories per gram of food), making it very easy to overeat. But it all comes down to portion sizes. A single serving of pasta will do very little harm to your fat loss goals.

So if you keep your portion sizes under control, you should be just fine. One serving equals 1 cup of cooked pasta.

Pro Tip: When eating pasta, make it your side dish to complement a bigger portion of protein and veggies. See recipe below.

2. Choose Your Sauce Carefully (Or Make Your Own) 

When I was a kid, I used to love fettuccini alfredo. The cream, the cheese, the fettuccini – it was incredible! I would order it every time my family went out to dinner. 

But now that I’m an adult, I don’t eat it anymore. That is, unless I’m looking to pack on some weight. Why? Because alfredo sauce is loaded with calories – almost 900 calories in one jar!

When you decide to eat pasta, watch out for any cream-based sauces, especially when you eat at a restaurant. These dishes are guaranteed to be loaded with calories, and generally contain a much larger serving than if you were to make it at home. 

But even if you avoid cream-based sauces, it’s important to be mindful of any store bought tomato sauces as well. Most contain added sugars, some variety of low quality refined oil, and possibly even corn syrup.

When you buy pasta sauce at the store, select one that’s tomato-based, contains no added sugars, and is made with olive oil. 

Otherwise, you can try making your own sauce. It doesn’t have to be complicated and actually can be done in less then 5 minutes. Check out the recipe below

Pro Tip: Make your own basic sauce with garlic, olive oil, and basil with the simple below recipe. 

3. Eat Pasta Post-Workout 

After an intense workout, your muscle cells are more receptive to carbohydrates meaning you can safely consume carbohydrate-rich foods with little damage to your fat loss goals. There are two primary reasons for this:

• You need to replenish your glycogen (carbohydrates) stores, which get depleted by intense exercise.

• Intense exercise induces specific hormonal responses that make you more insulin sensitive post-workout.

This is why the bodybuilders at the gym freak the hell out if they can’t get their protein and carb shake right after a workout. It’s this post-workout anabolic window that they are trying to take advantage of. 

While the research differs slightly on the duration of this post workout window, it is a safe bet to consume pasta within a 2-hour period post workout. 

It’s important to note – this is a variation of “nutrient timing”, which is an advanced nutrition strategy that only works if you have a solid nutritional foundation already in place. 

Pro Tip: Plan a pasta night after an intense strength workout that you do later in the day, preferably within 2 hours of eating dinner.

Regular vs Whole Grain Pasta 

While regular pasta can definitely be a part of a fat loss diet, the same serving size of whole grain pasta packs a lot more nutrition with fewer calories, but you can lose weight either way.
If you're eating for the most nutrition per calorie than you want whole grain wheat pasta. People who do a high-intensity workout need all the energy they can get and always pick a high amount of nutrition in every meal.

Regular Pasta 

Sure, regular pasta might be enriched with specific nutrients, including iron and b-vitamins, but it lacks dietary fiber which means that it’s less satiating. Without dietary fiber, regular pasta is digested faster and the sugars are released into your bloodstream more rapidly. This could cause you to be hungrier sooner, especially if you don’t include lean protein, vegetables, and healthy fats in your pasta dish.

Whole Grain Pasta 

Whole grain pasta, on the other hand, contains trace minerals like selenium in addition to b-vitamins and iron, and also has more dietary fiber. You’ll probably find a bowl of whole grain pasta to be more satifying, keeping you full for a longer period of time. If you add some protein and vegetables, you have a nutrient-dense meal that also keeps your blood sugar levels more stable.

Nutrition	Regular Enriched Spaghetti	Whole Grain Spaghetti
Calories	220	174
Carbohydrates	43 g	37 g
Fat	1 g	1 g
Protein	8 g	7 g
Dietary Fiber	3 g	6g

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weightier fat. 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. 

The "Don't Get Fat" Plan

      

Did you ever wonder how people in some European countries manage to stay thin? When I was in Europe I didn't see any low-calorie food. Restaurants had no diet food or low-calorie meals. But no one was what we call obese. Yes, some seniors were overweight. I personally have been to more than 15 European countries and normal people are in better shape than American. 

I read a non-diet book last year "The secret of eating" where by the author explains that diets don't work. This is a weight loss book about how this woman had gained 20 pounds while going to school in the States and then losing the weight when returning to France, her home country. She goes on to say that in France women don't get fat. In the States when she was going to school the portions of food were too large and foods were too sweet. 

When returning to Europe she returned home and returned to eating the way she grew up. In Europe, women eat sensibly. Good food of very high quality and eaten in small portions. Good food does not mean good tasting, it means food of good quality. You can eat anything you like but eat food of good quality, high in nutritional value. Small portions that you eat slowly is better for you and is satisfying. In the States, people eat too fast, we're always in a hurry to get somewhere. Eat on the run, I see people eat while driving every day. Woman feeding their children in the car while driving them somewhere. Drive-thru windows are so crowded they should have a gas pump half way to the window. Sometimes I spend 20 minutes in line for coffee, I stopped that. No more drive-thru's, if I can't stop and eat or drink at a table or counter then I don't need to.

You know it wasn't always this way. Families use to eat together. At school, all the kids eat together in the cafeteria. But at home we eat individually when we're hungry. Maybe that's why families eat out more. It might be the only way to get everyone together.

This plan is for anyone who had trouble sticking to a diet plan. "Don't Get Fat" is a 3-month plan meant to reset your body for a lifetime of healthy weight through slow, gradual weight loss. She goes on to say that many people will love the plan because there's no fitness classes but instead plenty of daily activity and lots of walking. Lots of walking is what people do in other countries and Americans don't do.

To jump start your diet you begin with two days of leek soup. It cleanses the system so you can start out on empty. Followed by meat or fish, vegetables and a piece of fruit. Drink water with meals, be careful of bottled drinks or any drinks with sugar or sweeteners, those are empty calories. Not good.

At the beginning, keep a food journal. While you're losing weight you need to evaluate your diet and identify excess calories. You will be able to eat anything after you reach your goal. The big part of reaching that goal is to learn to eat smaller portions. You may want to start by eating 4 or 5 meals a day about 3 hours apart. At night I snack on yogurt, low-fat greek yogurt is filling. You can eat yogurt 2 or 3 times a day, great snack full of calcium and protein. Almonds are a good snack in the afternoon. Change what you eat and how you eat and you'll lose weight.If you change what you eat, start to eat healthy, avoid processed foods (those are pre-made foods that are ready-to-eat), no dairy but you can eat non-fat greek yogurt, no enriched wheat flour, and no sugar or any artificial sweeteners. 

I know what your thinking and yes this is a weight loss diet, but it's a lifestyle change. Your learning a new way to eat, a way that you will stay with from now on. 

If you're going to succeed in losing weight and return to a healthy life, you have to forget everything you're doing now. You have to forget about the foods your eating now, and start over. Whatever you've been doing to lose weight hasn't worked and whatever diets you've tried only gave you temporary weight loss, so if you really want to change your life and become a thinner version of you and a healthier person who will live a longer happier life, you need to start over. 

Anything you've been eating will only put weight on you. You need to find a new diet with food you want to eat and that are healthy. You don't have to starve yourself but anything you eat needs to be beneficial to your body. Your food has to give your body energy, but not the energy spike you get from carbs or sugar but real energy that will stay with you. Processed foods will give you an energy high, but then you'll crash about an hour or two later and you get more food cravings. This is what leads to over-eating. Eating foods with to nutritional value that give you a temporary boost in energy, like a soft drink, and then in a short time, you need more. These foods or drinks actually cause an addiction. Sugar is an example of a food that can cause an addiction and now science believes that enriched wheat is another man-made product that causes an addiction. It may be as bad for you as sugar. 

Things like sugar and wheat have not always caused eating disorders or addictions. We are not eating the same things today that your grandparents did. A few decades ago, manufacturers of raw material foods like wheat, sugar and white flour to name a few decided to change the way these raw materials were processed. So now when you read a food label wheat, for instance, is now enriched wheat and flour you buy says enriched flour. In the process of enriching the grain, they added chemicals to make the grains grow faster, so grains are more resistant to bugs and so they can increase production and increase profits. You wonder why a lot of your food comes from other countries. Yes, labor is cheaper in other countries, but using chemicals to enrich foods is not against the law. They can use chemical in other countries that we have band in the U.S. For instance, some of our best pesticides in this country were band because they're harmful to humans, but most other countries still use those pesticides in food production and then they sell that food to U.S. Retailers and it's sold in your grocery stores. 

But that's not the whole story, food suppliers to restaurants will buy that food to save money. Those french fries you buy in restaurants aren't grown in Idaho. Yes, in the grocery stores they have to label the food so you know what country it comes from, but restaurants don't have to tell you and in most cases they don't know. 

So if you truly want to be a fit, thinner and healthier version of you, you'll have to start over. Do the research and find foods that are good for you and foods you'll stick with. Your next diet is your diet for life. I picked the Mediterranean diet, it's not a weight loss diet but you will lose weight and become a healthier person and you can stay with it for life. You can find it on the web. Remember there's no short-cuts, you have to commit and stay with the plan. After 3 months if the plan doesn't work for you, don't give up, try another plan.

Weight Watchers is not for everyone but it will work if you follow the plan. They teach you how to eat and give you the support you need.

Whatever plan you decide on and there are dozens, you want one that you can follow for life, remember there are no short-cuts.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

Gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites 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”.

How To Cut Calories

How To Cut Your Calories by ray0369

Are you trying to cut calories to lose weight? If so, you may be confused by all the numbers you see online and in magazines. It's hard to figure out exactly how many calories to cut to lose weight effectively and keep the pounds off for good. But don't worry. Cutting calories is easier than you might imagine - once you get the facts.

Can I Lose Weight by Cutting Calories Alone?

There are different ways to lose weight - but all of them require that you change your daily calorie balance. The trick is to eat different foods that don't have all those calories. When you eat fresh foods that have never been frozen they don't have any chemical additives and more of your food will be processed and less will be turned into fat. Your not eating less, your eating better.

Experts call this your energy balance. The simplest way to change your energy balance is to cut calories. You can accomplish this by eating smaller portions of food at meal time or by skipping snacks and high-calorie drinks.

You can also add exercise to your weight loss program to increase your calorie deficit and lose weight faster. But be careful. This plan works for some people, but it backfires on others. Exercise is good for your body and should be part of a healthy lifestyle. But exercise can also make you hungry. If you're already cutting calories to lose weight, the added hunger after exercise can be too much, and it may cause you to quit your weight loss program altogether.

Yes, it is possible that the wrong type of exercise will cause hunger and you can gain weight. That's why I suggest that making small tweaks in your diet like cutting out snack or soft drinks, doesn't really work for the long term.

First of all, I believe you have to be honest with yourself and realize the mistakes you made that cause your weight problem. If you want to lose that excess fat you have to admitt to yourself how you got to this place. And resolve in your mind that your going to stop doing those things and live a healthy lifestyle.

If you already exercise, you may be able to reduce calories and maintain your exercise program to lose weight. But if exercise is not a part of your daily routine, start slowly. First, cut calories to lose weight and then slowly add an easy exercise program to increase your weight loss.

How Many Calories Should I Cut to Lose Weight?

If you have decided to live healthier, than start by eating healthy which means eat fresh natural foods. You don't have to get crazy like going vegetarian, but you do have to start eating fresh fruits and vegetables, lean fresh meat, not hamburger, white meat poultry, and seafood. For snacks choose nuts and seeds and stop drinking calories. What ever you drink should not have calories. Stop buying processed or manufactured food. We live on a planet that provides us with natural grown foods. Buy organic when ever you can, but in some case it's not necessary like bananas or coconuts. Check the internet for suggestions.

⁣Of course, in order to meet your goal, you need to keep track of how many calories you eat. Another reason to eat all natural foods, you don't have to count calories. You do have to restrict your meat consumption. Most humans eat too much animal meat. Poultry is not animal and the fat on poultry is not as harmful to the body.

Most of the excess fat around your waist is from animal fat and animal fat is marbled in animal meat, you can't trim off the fat marbled through meat. The reason eating poultry and fish is better for you is because the fat isn't marbled through the muscle. You can see and remove that fat. Animal meat should only be eaten in small quantities, about 3 ounces at one time, and only twice a week. The other days you should be eating seafood or poultry. Don't skimp on seafood, eat seafood in some form at least 3 times a week.

It's best to keep a food journal. This way you can find your mistakes. Sometimes when your not losing fat it might be your food preparation. I never eat fried food no matter how healthy the food maybe, frying your food will in oil will change the food and you might even double the calories.

Should I Cut More Calories to Lose Weight Faster? No

So if cutting calories can lead to weight loss, you might be tempted to cut as many calories as possible to slim down. Some dieters even lower their daily food intake to 800 calories or less to lose weight. But extremely low-calorie diets usually don't lead to permanent weight loss for several reasons.

First, very low-calorie diets (VLCD) can affect your metabolism. Some dieters call this "starvation mode." When you eat far less than your body needs, your metabolism slows down to adjust for the lower supply of energy. When your metabolism slows down, your rate of weight loss slows down, too.

Next, very low-calorie diets affect your daily energy level. Why does this matter? Your daily activity level has a big impact on the number of calories you burn every day. If you stay active and burn more calories, you're more likely to see weight loss results. If you're exhausted from eating too little, you won't burn as many calories and weight loss can stall. If your body thinks that your starving it will hoard calories to the point where you might even gain weight. It can do that by adjusting the number of calories the body burns to the point where you almost have no energy anymore. The bodies primary function is to keep you from starving and it will shut down body functions to do that.

You can cut calories to lose weight. But be careful that you don't cut too many calories and risk your health. Your body needs time to adjust to a new lifestyle and a new eating plan. Take it slow and make small adjustments to see real weight loss results that last.

You can make big changes in your body but you have to trick your body into making the changes. So changes will have to be done gradually.

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.

Ask Questions Before You Start An Exercise Program

Good post by HealthDay and this author.

Beginners who want to start and exercise program read all this hype about weight loss; buy what I'm selling or use the machine for an hour a day and you to can lose 20 pounds a month. Don't believe all the hype; remember they are trying to make money off of you. 

If you don't do the right exercise for you, you won't lose weight. And if you're doing too much that can cause different problems. If you don't have a doctor to talk with, try a physical therapist. You want to talk with someone who has no financial gain either way.

Anyone who is starting to exercise for the first time in a long time and has 20 pounds or more to lose needs to talk to a doctor first. Strenuous training can injure your heart and that would be permanent. Read the post below and be prepared when you see a doctor.

So you're ready to get fit. Now what? Start by discussing some important issues with your doctor.

The American Council on Exercise advises that you discuss:

• How active do you want to be and how vigorously do you want to exercise?
• Have you been diagnosed with a heart condition?
• Have you fallen or lost your balance at least twice within the last year?
• Do you ever have chest pain during exercise or have irregular or slow heartbeat at rest?
• Do you take any medication for a heart condition or blood pressure problems?
• Do you have pain during exercise or problems with your bones or joints that are affected by exercise?
• Do you have wounds on your feet that don't heal?
• Have you had unexplained weight loss in the last six months?

-- Diana Kohnle

There are different ways to exercise and some ways are good for weight loss and others are good for your heart. Cardio is great for the heart and blood pressure but it doesn't burn much 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. Read some of my other blog posts.

Gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites 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”.

Everyone Gains Weight Over The Holidays

We all have spent the last few weeks on an eating binge. You can’t just give up because you gain some weight and blew your diet. Don’t think you're the only one who gained some weight lately. But you can get your eating back on track. Here’s how.

First, Relax
You need some perspective.

You need to eat 3,500 calories to gain one pound of body fat. One unplanned treat — a slice of cake, some fries, or even a rich meal — probably won’t make a major difference on the scale.
“We call these ‘taking timeouts,’ and we all take them,” says San Antonio nutrition consultant Rebecca Reeves, RD. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow.”

The goal is to not make a habit of it.
“Most people overeat somewhere between 500 and 1,500 calories every single day,” says cardiologist Allen Dollar, MD, assistant professor of medicine at Emory University in Atlanta.

Don’t Give Up, too many dieters throw in the towel after a splurge, says Kathleen M. Laquale, PhD, a nutritionist and athletic trainer.

“You may feel defeated and say, ‘Oh, I blew my diet … and the heck with it,” Laquale says.
“When you do overindulged, don’t be self-deprecating. You overeat for one day; let’s get back on track again. Let’s be more conscious of our portion sizes the next day.”
Cut Back a Bit, But Not Too Much
Don’t try to make up for the extra calories by skipping meals the next day. That just leaves you hungry.

Instead, cut back throughout the day with a series of small meals packed with fruits and vegetables. Their fiber will help you feel full, says Joan Salge Blake, RD, clinical associate professor at Boston University.
Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
Mid-morning snack: a piece of fruit and an ounce of low-fat cheese
Lunch: a big salad with lean protein such as fish or chicken, or a whole wheat pita pocket with lettuce and tuna or turkey
Afternoon snack: a cup of vegetable soup and an orange
Dinner: a piece of fish and plenty of vegetables

Skip the Scale

After a feast, you may weigh more. That’s not because you gained body fat, but because of water retention from extra salt that was in the food you ate.
So don’t weigh yourself. Salge Blake tells her clients to weigh themselves on Fridays, when they’re likely to weigh their lowest, since people tend to overindulged more often on the weekends than on weekdays.
Stick to Your Normal Exercise Routine
Exercise is a good idea. But don’t do a mega-workout to try to burn off all the calories you just ate.“If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint and muscle soreness may set in. Then you can’t exercise,” Laquale says.

Track What You Eat
Set a goal for your daily calories, and write down what you eat or log it in a cell phone APP used to track calories. That helps you stay aware of what you’re eating. For weight loss try to stay below 1600 calories a day. Be sure to include your drinks.
Cut out high-calorie foods and drinks and you’ll have plenty of food. I used an App on my cell phone to plan my meals and then I shopped only for those meals. It works, if the food isn’t in the house you won’t eat it.

This is the time of year when most people want to diet, but it is also the time of year when most weighters give-up. When your truly on a mission to be a thinner you, never give-up. You will go up a little and then go down and when you look at a chart of your progress over a long period of time you should be seeing a downward trend. And even if you don't, don't get upset, this is the time when you need to change your plan. Not every weight loss plan will work for everyone. You need to find the one that works for you. 

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

Gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites 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”.

5 Meals A Day For Weight Loss

I understand the concept: Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: Who has time to eat this way?

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

When I decided to change this habit, and the routine of eating the way you eat is just a habit that you can change, I found that doing these five things helped:

1. Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.The trick is to even out the calories so you eat 300 calories each time your eat. All five meals should be the same size. Larger meals will elevate your blood sugars or glucose level and cause food cravings later. So whether it's a meal or a snack it needs to be the same size, the same amount of calories. 
2. Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs like whole grains, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.
3. Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying. Mixed nuts are my favorite but for a morning snack fruit or greek yogurt is better.
4. Whip up a smoothie. Blend fruit, milk, yogurt, powdered protein and a little honey for a sweet taste. It's a filling snack packed with vitamins, fiber, protein, and calcium. It  might sound crazy but I put peanut butter in and I don't use fruit, I use vegetables like spinach leaves and if I don't want milk, I'll put water. There's dozens of ways to make a protein shake, you can find recipes on the internet.
5. Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup that includes pasta, beans and chicken to heat up for lunches or snacks.

If your someone who starts the day very early you might want to do 6 meals a day. Make that first meal the first hour your up and finish eating 3 hours before bed. If you have to push the meals closer together, remember to cut the calories a little like 250 each instead of 300.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

Gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites 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”.