Gain Weight On Your Vacation?

I hesitated to write this post because I broke one of my rules, I gained weight on vacation. I went from 155 to 160. Okay, I know that some of you are laughing, thinking to yourself that "is that all". Want bothers me is that isn't fat that I put on around my waist. That the worst place to add fat and I know it.

It came from eating in restaurants for two weeks straight. Eating street food, eating in airports between flights, and snacking because I didn't have time to eat a proper meal. So, I fell into the "fat trap" I often write about. I hate myself for being so stupid. But on the bright side I did learn some new Yoga poses and I will start running again so that fat will come off.

I know most of you that have a weight problem are wishing your problem was as small as mine, and I do realize that your problems are a lot more serious. But there are the lucky few that only need a small fix like mine to make a big change in their body. The people who have gained their excess weight recently will find it easier to lose it. Those who have suffered with their weight problem for years will need extra time to lose their fat. The mistake most of us make is under estimating what we need to do to reach our goal.

Your diet is the important thing. I learned that on vacation. I was walking endless miles a day, plus doing 30 minutes of exercise in the morning but a poor diet will add fat to your body no matter how active you are. Don't fool yourself into thinking you can work off the fat. It's not going to happen. If you eat to lose fat your body will burn that stored fat. If you eat a poor diet your body will simply use the fat from the food you consume to fuel the body's need. Most people have trained their body to burn the fat their eating instead of body fat. The problem with that is the body can't burn all the fat you eat so it stores the excess in fat cells and forgets about it.

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. 

Use It Or Lose It

It's an old proverb that most of us never paid much attention to. But it's  just as true today as ever before. Your body works in real time and if you're not building muscle you're losing muscle. Your body is continually changing. You build the muscles you use and you lose muscle that you're not using.

Most of us think that when we lose weight we lose fat. Not so, you're actually losing a small percentage of fat. You're mostly losing flabby muscle and only about 30% fat. This is the main reason that weight counselors want you to workout to lose weight. By working out you can increase the amount of fat lose and reduce the amount of muscle mass that's lost.
Your body has hundreds of thousands of muscles and we only use a few dozen muscle which means that thousands of your muscles are shrinking and turning to flab and if you don't work-out those muscles you aren't using will shrink and as they get smaller you are gaining flab.

Did you ever wonder why most people have lower back problems? I had lower back pain for years. Then I start to exercise to build strength in my core. I did sit-ups, and yoga and now no more back aches. I lost my belly and love-handles and no more pain. Even know I'm a senior, I can play ball with my grandsons, ride my bike and even jog. Exercising will give you your life back. I do some exercise every day. I can't start my day without some exercise. I'll exercise about an hour 3 times a week with lite days in-between. You have to give your muscles 48 hours or so to recover from a hard workout. The other day I do more yoga to stay limber, maybe 20 minutes in the morning while I watch the morning show.

I learned most of this on the internet. There's so much free information I can change my routine every week. As long as you workout with the same intensity, it doesn't matter what you do. Some days I swim, some days I ride a bike, some days I lift weights and some days I do yoga. If you change your routine you actually get better results.

Don't forget to eat better foods and never eat a lot at one time. I nibble all day long, and never eat a regular meal, and I'm never hungry. If I eat a regular meal I get sluggish and tired. I stopped doing that and now I'm more active. I'm back in size 34 pants after about 40 years, I weigh the same as I did in High School and I feel like I'm 35 again.

I'm never going back to that overweight guy who didn't know how to eat real food, snacked every night after dinner, stayed up too late and never wanted to get out of bed.  After I lost that body fat I was a different people and I like this guy.

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.blog
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 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”.

Is The Time I Eat Really Important?

Watching when you eat, without necessarily changing what or how much, may yield big health benefits, including weight loss.

Although more research is needed, intriguing new findings in people suggest that eating within a strict 8- to 12-hour time frame each day changes metabolism at the genetic level, lowering blood sugar and body weight, even without cutting calories.

Scientists think the changes may be powerful enough to lower the risks for cancer, heart disease, dementia, and diabetes.

The latest study on this phenomenon, called time-restricted eating, looked at the link between meal timing and blood sugar control in more than 2,200 women. The average age of women in the study was 47, and the average body mass index (BMI) was 28, making them overweight, but not Obese.

Poor blood sugar control is a risk factor for diabetes and cancer, among other things. Blood sugar that swings wildly before and after eating indicates that the body isn’t very sensitive to insulin, the hormone that signals cells to take in calories from food. That means more insulin has to be released from the pancreas to get the blood sugar into cells. The trouble is that extra insulin doesn’t just impact blood sugar. It also promotes the growth of cells -- including cancer cells. And over time, the body can’t keep up with the demand for more and more insulin. When that happens, blood sugar levels climb dangerously high, leading to diabetes.

The women in the study reported what and when they ate and gave blood samples. Researchers could see how high their blood sugar climbed after meals and how steady their blood sugar had stayed over the previous 2 to 3 months. About half the women reported not eating or drinking anything for at least 12 hours, from 6 p.m. to 6 a.m., for example. The other half fasted for less than 12 hours, eating both early and late.

“What we found, in general, [is] that women who fasted for longer nightly intervals had better blood sugar control than those who didn’t fast as long, and that was independent of other eating behaviors such as how many calories women were eating,” says study researcher Catherine Marinac, a doctoral candidate in public health at the University of California at San Diego.

It's a very interesting study of eating behavior and not calories. The whole idea of fasting everyday for 12 hours and not really watching your diet is very interesting. I'd like to see more research done on this. Maybe this is really the way to lose weight.

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. 

Foods That Really Burns Fat

No one wants to go to the gym looking like they need to go to the gym if you know what I mean. Yes, I can say it, I gained a couple pounds over the summer, but I know that I can lose that extra fat just by changing what I eat.

Most people don’t realize it but you don’t have to exercise to lose weight. If you limit your calorie intake and eat the right foods you will drop weight. Now I want to be honest, if you had the extra weight for a long time it will take longer to lose it, but if you just added on a few pounds this summer and want to lose it then just change your diet and the extra pounds will disappear.

I found an article about foods that can burn fat, read below and try it, but remember you have to cut out processed foods and stop drinking calories. Stopping eating out and start eating foods that burn calories besides just eating these vegetables. Eating fresh, lean meat, fish, fruits and vegetables, nuts and lots of water will melt that fat away.

Did you know that there is a particular family of vegetables that has more fat-fighting and health-boosting benefits than ANY other? It's true! We're talking about cruciferous vegetables, and there is a wide variety to choose from...just take a look at all these options!

Kale
Broccoli
Cauliflower
Brussels Sprouts
Rutabaga
Cabbage
Bok Choy
Swiss Chard
Turnips
Arugula
Collard Greens
Watercress
Radishes

And here are just some of their benefits:

#1 - Improved digestion, satiety, and weight loss! Cruciferous vegetables are high in fiber -- fiber that promotes a healthier digestive tract while keeping you feeling fuller, longer. In fact, many studies have shown that increased fiber intake leads to lower weight levels and even weight loss.

#2 - Lower levels of belly fat! One unique benefit of cruciferous vegetables is their ability to fight off dietary and environmental estrogens that we may be exposed to through soy, plastics, and pesticides through a special phytonutrient called indole-3-carbinol (I3C). Environmental estrogens have also been linked to high levels of belly fat, so by consuming more cruciferous vegetables you'll be fighting off belly fat stores at the same time!

#3 - Increased Gut & Immune Health! Even beyond the above two benefits, a recent study published in the renowned journal Nature Immunology discovered that specific proteins in cruciferous vegetables may play an essential role in gut health by boosting immune cell production and ultimately combating bacterial infections, chronic inflammation, and potentially even bowel cancer.

#4 - Anti-aging! Cruciferous vegetables have also been shown through research to boast antioxidant and anti-aging properties. In fact, one study showed that participants who consumed 1 - 2 cups of cruciferous vegetables a day reduced their oxidative stress by 22% in just 3 weeks!

The list actually goes on and on with regard to what cruciferous vegetables can do for your body, fat loss results, and your health, so be sure to eat more of these "miracle" vegetables starting today!

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. 

 

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?

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 have 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 uses some of your bodies energy to stay alive. So how does that work? Your body has to pump blood and maintain that blood flow to all of your body and if you keep growing your body it takes more energy day after day. The energy to keep your body functioning comes from the food you eat for the most part and if the food is low in nutrition a heavy person can be low on energy shortly after leaving the table. 

Without body fat that energy would be used to burn the fat you eat and 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.wordpress.com
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.

The Truth About Cheat Days

So cheat days sound like a good thing, right? Not so fast. The logic behind these days has more than a few flaws, and it’s due to the psychology and physiology behind them.

The Name Is to Blame

The trouble with cheat days starts with the wording.

“The very phrase ‘cheat day’ sets up enjoying a meal as something forbidden,” says Sondra Kronberg, R.D., executive director of the Eating Disorder Treatment Collaborative. “Separating foods into ‘good’ and ‘bad’ categories encourages you to associate eating with guilt and shame.” This means that instead of enjoying everything we eat, we feel bad about ourselves when we eat something we consider “bad.”

What’s more, when we deem certain foods “bad” or “cheating,” the negative name doesn’t help us pump the breaks.

“When a food is off-limits, it can develop a specific, emotional charge,” explains Melainie Rogers, RD, a nutritionist and eating disorder specialist. “You begin obsessing over it, fantasizing about, and looking forward to that ‘indulge day’ all week. Then, when you finally have access to it, you overeat.”

On the flipside, labeling foods as “good” or “healthy” can also backfire. Science shows when we think something is healthy, we’re not concerned with portion control and thus overdo it—whether it’s a “normal” day or a “cheat” day. Yes, there can be too much of a good thing.

Along these same lines, thinking of a meal or snack as “healthy” can have a surprising affect on our hunger. Studies show merely considering items we put in our mouth as “healthy” can literally make us feel hungrier—especially if we select a “good-for-you” item out of obligation over something we’re truly hungry for.

I want to add something, if your labeling your food you will start to recent the "good food". You will begin to crave more comfort food. The food you crave is not really "bad" food but pizza, burgers, fries, cheesy mashed potatoes, etc. just have too many calories and not enough nutrition. If you make your own hamburger on your grill and you use a healthy bun, and you put lettuce and tomato on it, I don't see anything wrong with that. Once a month I eat beef, but I cook my own. If you make your own food you know what's in it and you'll eat healthier and consume less calories.

Attack of the Calories

Folks who assume they can compensate for giving into temptations—say, by holding themselves back on all days except their cheat days—are actually less likely to reach their dietary goals. This is because they’re more likely to consume a greater number of calories, not just on their cheat day but on the days following it.

Restricting ourselves throughout the week and then slamming our bodies with sugar and fat once our cheat day rolls around, can have “a massive impact on blood sugar and insulin levels,” Rogers says. “You’ll wake up the next day craving more sugars and simple carbs, and you’ll find yourself feeling pretty ragged. And if you repeatedly increase your caloric intake above baseline, you may inadvertently end up gaining more weight over time.”

Cravings serve as a sign that your nutritional approach isn’t sound. “Most cravings come from overly restricting your food intake, using food as a drug, or over exercising,” Kronberg says.

A cheat day use to mean that for dinner on Sunday you could eat dessert. You could have an extra 200 or 300 calories, but today it seems to be a day you can go crazy and stuff yourself all day long. That's why I don't like "cheat days". Years ago when someone would diet they would restrict their calories and pretty much starve themselves, but today you quit doing that. Today when we want to lose weight we stop eating "comfort food" and we eat start eat healthier. We eat enough to keep from having craving but we are eating healthy and that's how we lose weight.

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. 

Losing Weight Is All About The Food You Eat

Dieting isn't really necessary if you "clean up your diet". But if you want some guidelines just read on.

Eat the right food and you won't add on body fat. Eat the wrong foods and you'll add body fat everyday. And then there are some foods that help you lose fat. Losing weight is not about counting calories as much as it is about eating the right foods.

This is a common mistake many people make. I want to lose weight so I'll go on a diet. My friend went on a 1000 calorie a day diet and lost 20 pounds in just a few weeks, I'll try that. So I'll have coffee and toast for breakfast, for lunch I'll have a salad with bottled dressing, I like that low-cal french. And for dinner I'll go to Subway and get a foot-long. I think that's under 1000 calories, I'll do that.

Okay that's under 1000 calories alright, but you have very little nutrition. Yes, you made a good choice with the salad if it has the right veggies like kale, tomatoes, beans, spinach leaves, cucumbers etc. Just a pile of lettuce and a couple cherry tomatoes isn't a salad. It just looks like a salad and use some olive oil on that salad. Just because lettuce is green doesn't mean it's loaded with nutrition. Toast and coffee has no nutrition and you can't lose weight if you're going all morning without eating any protein. And as far as that foot-long sandwich, bread, lunch meat and processed cheese isn't a good choice for any meal. If you eat the right sandwich you can keep the calories low, but if you want to stay on this diet for any long period of time, you need to pack more nutrition in those 1000 calories.

This is the typical mistake people make when they are new at dieting or their not taking the diet seriously. 9 out of 10 people who start a diet end up quitting. 9 out of 10 people who try to lose weight will quit. So what's the problem? Most people don't do their homework and are not really serious about lose weight.

If your really serious you'll first either do some homework and change the way you're eating, or get some professional help.  We are a country that loves to eat out. Restaurants will have some healthy food on their menu, but their real goal is to make food that tastes good. Restaurants have to take care of their customers, so popular food items will never go away. But because of public opinion restaurants are putting healthy food choice on the menu and if they become popular then they'll stick around.

It's  going to be the consumer that will change the grocery stores and restaurants. If we don't demand better quality foods we will only get what the manufacturers can produce at the highest profit margin. So until we can buy already prepared foods that are healthy we need to buy fresh and eat clean. That means we'll be preparing a lot of our own meal and trying to make some healthy choices on the salad bar.

So if your ready to get serious about losing weight you need to do some homework and learn what you can eat and more important the foods you can't eat.

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.