Do I Have To Quit Alcohol To Lose Weight?

When I was actively working on losing my body fat I did have to  practically stop all alcohol. Alcohol has too many calories. If you have been drinking at a level that is considered high-risk or heavy drinking, you may want to consider making a change in your drinking patterns -- or quit altogether. But which is the best choice for you? Should you try moderating your alcohol consumption, or should you try to quit? You don't have to count calories but what you drink is half the calories you consume and if you stop drinking calories that can be all it takes to lose weight. Alcohol is a two edge sword. Yes, it has calories but besides that drinking alcohol will stop your body from burning calories. but if you decide to quit alcohol it doesn't have to be a permanent change. After I lost my body fat I can have a couple of drinks a couple times a week and have no problem controlling my weight. After you lose the fat your body functions work must better. As long as I eat healthy I have no problem I'm a much healthier person.

Many people do learn to moderate their drinking and are successful in returning to a pattern of low-risk drinking.

Just as there are support groups for those trying to quit drinking, there are support groups for those who are trying to cut down or moderate their drinking.

When Cutting Down Doesn't Work

If you try to cut down, but find that you cannot stay within the limits that you set for yourself, it may be best to quit instead. One of the main reasons that people decide to quit drinking and seek help to do so is because they find they have lost the ability to control the amount they drink.

You are the person who is in the best position to make the decision of whether to cut down or quit. If you can consistently drink one or two drinks and no more, then you may be able to cut down to a low-risk drinking pattern. But if you find that those first two drinks usually trigger an urge for more and you rarely drink only two, chances are moderation is not an option.

When Quitting Is Advised

There are other reasons that quitting drinking may be a better option for you than moderation or cutting down, according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA):

• If you have been diagnosed with an alcohol use disorder, or you currently have symptoms of alcohol abuse or alcohol dependence.
• If you have certain medical conditions, such as cirrhosis of the liver, hepatitis C, chronic pain, certain heart conditions, or mental disorders such as bipolar disorder.
• If you are taking certain medications that can negatively interact with alcohol.

• If you are pregnant or planning to become pregnant.

Other Reasons to Quit

If you are planning to make a change in your drinking, it is best if you discuss the decision with your healthcare provider. According to the NIAAA, even if you do not fit into any of the above categories, your physician may recommend that you quit drinking based on other factors, such as:

• A family history of alcoholism
• Your age
• If you have had alcohol-related injuries
• Alcohol-related sleep disturbances or sexual dysfunction

It's Your Decision

Whatever your decision - to cut down or to quit drinking - there is support available to help you met your goals. If you decide to quit, you may want to seek help. You do not have to do it on your own.

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. 

Eat Six Meals A Day To Lose Weight

Sounds crazy, right. I found this post on MedicalNet and I did try this and it did work for me. Eating several small meals helped me control the size of my meals. I don't know that I ate less, but I definitely wasn't hungry. You do have to eat quality food and control your calories. I kept my calories to 300 or less per meal and kept them all about the same size. Breakfast was my only exception if I had any larger meals it would be at breakfast. Breakfast is your first meal in 12 hours and I would be hungry, but if you eat a lot of protein your hunger will disappear. Read the following post and judge for yourself.

You’ve probably heard the advice that eating small meals throughout the day is how you win the battle of the bulge. The claim is that frequent snacking, as long as it’s healthy, keeps your metabolism humming, staves off hunger, and controls blood sugar. The end result: You eat less. Except it may not work that way.

A study from the University of Ottawa found that on a low-calorie diet, there was no weight loss advantage to splitting calories among six meals rather than three.

A second study found that switching from three daily meals to six did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating six meals a day actually made people want to eat more.

And a research review reached no conclusions about whether meal frequency helps or hurts with weight loss.

So if the number of meals you eat doesn’t make a difference with weight loss, what does?

 Your best bet is to cut your daily calories, regardless of how often you nosh. If you want to eat more often, you can, as long as you keep your calories in check. It's true that eating less calories will cause weight loss, but it's a little more complicated. When you cut back to 1800 calories a day, most people will lose weight. We don't realize how many calories we actually eat and drink. It's easier to count the calories we eat, but harder to keep track of what we drink. The average North American consumes 3500 calories a day, twice what we need. Cutting back to 3 meals of 600 calories can leave you feeling empty a few hours after a meal. That's why the six meals a day plan works. I found it much easier to go 3 hours between meals than to go 6 hours. I only eat one hot meal a day usually at lunch and the others are cold meals like half a sandwich and fruit or salad and fruit.

The Upside of More Than 3 Meals a Day

While eating many meals may not rev up your metabolism or make you burn fat, experts say it could help you in other ways.

The longer you wait between meals, the hungrier you get, and then you’re more likely to overeat.

“After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier,” says Cleveland dietitian Amy Jamieson-Petonic, RD. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”

That’s why breakfast is so important. After 7-8 hours of sleep without food, you need energy to get moving, Jamieson-Petonic says.

People who regularly eat breakfast tend to weigh less than those who skip their morning meal. They also get more nutrients like vitamins D, B12, and A. They may even be more likely to resist food cravings and make better food choices, especially when protein is part of the meal.

If you start off your day with breakfast and then continue eating every 3 to 4 hours, you’ll provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.

How to Snack the Right Way

If you’re going to go the mini-meals route, your biggest danger is eating too much.

“As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay,” Jamieson-Petonic says. The simplest strategy is mixing portion control with protein and fiber to fill you up. Plan nutrient-dense snacks like these:

• Fresh fruit with low-fat cheese
• Raw veggies with 1/4 cup hummus or tzatziki sauce for dipping
• Whole-grain crackers with 1 ounce of low-fat cheese or one tablespoon of nut butter
• 1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal
• 1 cup nonfat Greek yogurt with fresh berries

Whether you’re grazing throughout the day or having the standard three meals, getting the most nutrient bang for your calorie buck is key. So avoid “junk” foods that are easy to overeat (processed foods, refined carbs, sugary drinks).

Instead, fuel up on protein and high-fiber carbohydrates. Both fill you up without weighing you down, Kirkpatrick says.

If you have trouble controlling portion sizes, or you don’t have time to prep healthy snacks, you may be better off with the old three-meal-a-day plan.

What Matters More

The number of meals you eat doesn’t matter as much as what you eat, Kirkpatrick says. Fill your plate with plenty of fruits and vegetables, whole grains, and lean sources of protein. Quality, calories, and portion sizes ultimately make the difference.

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.

 

Reconsider Yoga

If you've ruled out yoga for physical reasons, it might be time to reconsider.

This is a great article for anyone who thinks it's too late for them. It's never too late.

If you think you're not the yoga type, think again. Just about anyone can do it, and it's not about bending yourself into a pretzel.

For men and women of all shapes, sizes, and abilities, yoga builds strength and balance. It's also a great way to ease stress.

"In a gym, you're really pushing yourself to go further when you're working out. In yoga, it's the opposite. The poses encourage all the range of motion that the body is designed to do," says Megan Dunne Krouse, a yoga instructor in Chicago.

                

When Megan Garcia signed up for yoga at Smith College, she felt intimidated because she was the only overweight person in the class. She stuck with it, though, and noticed she started gaining strength, plus feeling and sleeping better, too.

Now she is a plus-sized model and Kripalu-certified yoga instructor who teaches in New York and specializes in teaching yoga to people of all shapes and sizes.

Garcia found that yoga changed her in unexpected ways.

"Before I started doing yoga, I really lived life from the neck up," she says. "After yoga, I began to really feel at home in my skin. If I didn't have yoga, I can't imagine feeling so good in my body. Yoga has made it comfortable for me to sit on the floor, to twist, to bend. It grounds me in my body."

RaeAnn Banker, who owns River Yoga in Lahaska, PA, started taking yoga classes on her 42nd birthday as a present to herself.

"I was overweight, and since my mother was morbidly obese, I knew I better do something or I was going to end up just like her," Banker says.

"It took several months of driving by the yoga center before I got up the courage to go in. But once I started, I loved the classes. I was the weakest student in the class, but I kept going," Banker says. "I ended up losing 35 pounds over the next 2 years and becoming a yoga teacher. Yoga literally changed my life."

"Yoga doesn't discriminate," he says. "Yoga will make you feel good. Yoga, at its root, is about bringing more awareness to action and to movement. The more you get in your body, the more connected you are to the world."

Tips for Trying Yoga

Check with your doctor before starting yoga or any new exercise program. And keep these pointers in mind:

• Choose a style of yoga that suits you. Not all yoga classes are alike. Some are more vigorous than others; others may emphasize meditation.
• Find a teacher you like. Classes that are billed as "intro" or "beginner" can attract a wide range of skill levels. You can sign up for a private one-on-one session customized to your needs.
• Go at your own pace. You can modify yoga poses using blocks, straps, and other tools so that you don't overstretch. Ask your instructor for help and for modifications that suit your needs.
• Listen to your body. If you're forcing yourself into a position that's painful, that's a signal to stop.
• Don't compare yourself to others. It's not about being as flexible as everyone else -- or as the people you see in yoga magazines who have been practicing for years. And always remember, there's room for you, too.

WebMD Feature

If you decided to join a class don't do it blindly. Find a group about your age and a class with other beginners. Yoga can make the aches and pains go away. Like anything else it will take time. But even Retirement Homes have Yoga class for their residents. You can find free classes in your area.

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. 

Can Animal Fats Shorten Your Life.

Study Cites the Fats That Could Shorten Your Life

High levels of animal-based saturated fats were tied to earlier death, unsaturated fats seem healthier

By Robert Preidt

HealthDay Reporter

I like this author, he always has something interesting to write about. I am a believer that we should avoid red meat as much as possible. This post is a good explanation of why we should.

(HealthDay News) -- Hold the butter, margarine, and high-fat dairy: A new study supports the notion that these "saturated" fats are bad for you.

The study, which followed more than 126,000 people for three decades, found that people who ate higher amounts of saturated fats and trans fats died earlier than those who stuck to healthier unsaturated fats.

Unsaturated fats include plant-based, unprocessed fats such as those found in olive, canola or soybean oil, the study authors explained.

"It is important to analyze what you're eating -- are they hydrogenated fats coupled with refined carbohydrates [for example, white bread] or are they unsaturated from plant sources?"

During the follow-up visits with the group, more than 33,300 of the participants died. Researchers reported that eating more saturated fat and trans fat was associated with a higher risk of death during the study.

For example, for every 2 percent rise in trans fat intake, there was a 16 percent higher odds of dying during the study period, the researchers found.

Trans fats are an especially unhealthy form of dietary fat that are gradually being phased out of the American food supply, the study authors noted.

Likewise, every 5 percent increase in saturated fat intake was tied to an 8 percent rise in risk of dying during the study period, the findings. 

But the opposite was true with plant-based unsaturated fats. In that case, eating high amounts of polyunsaturated or monounsaturated fats was linked to an 11 percent to 19 percent reduction in death risk during the study period. 

Polyunsaturated fats include the omega-6 fatty acids found in most plant-based oils and omega-3 fatty acids found in fish and soy and canola oils, Hu's team noted. High intakes of both types of fats seemed tied to longer lifespans, the researchers said.

Shifting your diet from saturated to unsaturated fats might have real health benefits, the study suggested. The investigators found that replacing just 5 percent of calories from saturated fats with equivalent calories from polyunsaturated or monounsaturated fat was associated with a 27 percent and 13 percent reduced risk of death, respectively, during the study period.

"Essential fatty acids are found in most foods in their natural state, such as cold water fish, nuts, seeds, hemp, and avocados," she explained. "The saturated sources are usually processed, including fractioned oils, hydrogenated oils, margarine, butter, animal fats and high-fat dairy products."

Mary Grace Webb is assistant director of clinical nutrition at NewYork-Presbyterian/Queens hospital. She agreed that the new data "reinforces the need for consumers to include healthier unprocessed plant-based fats in their diets, which are naturally trans- and saturated fat-free. These fats include some oils, nuts and nut butters, and seeds."

In addition, "eating a more plant-based diet with less meat and more alternative protein sources -- such as fish, beans, eggs, and low-fat dairy foods -- can also reduce levels of unhealthy fats," Webb said.

And healthy eating doesn't mean having to skimp on flavor, she said.

"I love low-fat Greek yogurt topped with raisins and nuts, white balsamic vinegar with extra-virgin olive oil on my salads, and every day I start with crunchy natural peanut butter on whole grain toast with sliced banana," Webb said.

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 The Right Questions Before You Start a Weight Loss 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.  Just type in the search line “getting to a healthy weight”.

Finding The Right Weight Loss Program

Advertisers bombard you with weight loss advertising. It's a huge industry that's looking

for a piece of your money. Don't swallow everything you hear or read, most of it is just

Hype. Most weight loss plans give you quick results but when 100 dieters were

interviewed one year later, almost 90% had put the weight back on.

Finding a reliable weight loss program is important. More than a third of people in the U.S.

are considered obese. And it's not just adults. The CDC says 1 in 6 kids are dealing with

the condition, too. Weighing too much puts you at risk for many serious health problems,

including diabetes and heart disease.

"Eat less and exercise more" has always been the golden rule for dropping pounds. But how do you really accomplish that? Here are the five must-haves in a weight loss program, according to the researchers at Johns Hopkins.

1) Plenty of interaction and support. You want ongoing contact with the program's support team. Researchers recommend at least 14 sessions over 6 months. This might be in person or by phone or email. "Support is so critical in helping people through the weight loss process," Gudzune says.

2) Diet changes that are backed by science. "Things like the Paleo diet are very hot right now but haven't been studied with their effects on weight loss," Gudzune says. You want an approach that has solid evidence to support it works. This might be a low-calorie eating plan or meal replacements, or a well-studied diet for weight loss, like Atkins, she says.

3) Exercise encouragement. Opt for a program with some type of plan to get you moving more. The U.S. Department of Health and Human Services guidelines recommend 150 minutes of moderate activity (like walking) each week. You can divvy that up however you like. Keep in mind that exercise is key if you want to stay at your lighter weight once you've dropped pounds, but doctors say it's hard to lose weight with just exercise alone.

4) Behavior strategies. Your program should encourage things like weighing yourself, meal planning, or tracking your food or exercise.

5) Approved meds only. Steer clear of programs that push fat burners or other supplements that aren't FDA-approved for weight loss. The FDA offers a list of dangerous weight loss products. You can sign up for email alerts, too. 

Weight loss is about changing what you eat and less about how much you eat. If you eat fresh, healthy food I think you can eat all you want. Fresh, healthy food  is not processed, it's fresh, not frozen vegetables, fruit, lean meat, mostly fish,  brown rice, and drink mostly water, tea or coffee. Don't add anything with calories and avoid dairy.  

Follow a diet like this and don't go back to your old ways. Never cheat, no cheat days allowed and increase the walking and you will lose fat. The more you walk the faster you'll lose fat. I believe the more a person walks the longer they will live.

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. 

Your Health Insurance May Cover Weight Loss

Need to lose weight? You’re not alone. Talk to your doctor. You may be able to get free help through your health care plan under the Affordable Care Act.

Most health insurance plans, including all plans purchased through the Marketplace, now include obesity screening and counseling, with no copays or deductibles. When you go in for a physical, your doctor will usually check your weight and height. With those numbers, he or she can figure out your body mass index, or BMI. A BMI of 25 or higher is overweight. A BMI of 30 or more is obese.
People who are obese are more likely to get serious health problems such as heart disease, diabetes, and some cancers. Losing weight can lower your chances of getting any of those.

If your doctor finds that you fit the medical guidelines for obesity, you may get counseling sessions on diet and weight reduction. This may include one-on-one meetings, or you may get weight loss advice and support in a group such as Weight Watchers. Check with your insurance plan for more information.

The counseling sessions can help you change any unhealthy eating and exercise habits. That, in turn, can help you lose weight and lower the chance of health problems.

Under the Affordable Care Act, there is no exact definition of what obesity counseling must include. Coverage varies from plan to plan, so call your insurer to see what your policy will cover. If you get insurance through your job, you can also call your human resources department to check.

To help you get back to a healthy weight, your doctor may suggest a diet and exercise program. Most people will want to eat lots of fruits and vegetables, whole grains, and low-fat dairy products. Choose lean meats and foods that are low in unhealthy fats, cholesterol, and added sugars. Exercise helps, too. Work your way up to 30 minutes most days.

If you have a lot of weight to lose, your doctor may suggest medication or surgery. The Affordable Care Act does not require health plans, including those purchased through the Marketplace, to cover this, but some do. Check your plan to see what’s available to you.

Doctors and insurance companies have an interest in seeing you lose fat and avoid diseases like Cancer and Diabetes. Before You try anything on your own, talk to your doctor or a dietitian.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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 new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.