Two Sample Menus For A 1200 Calorie Diet

Some people tell me that it's impossible to live on 1200 calories a day. So I'm showing some sample menus and I know some of you aren't going to like the choices but you should remember that your body needs nutrients and with this diet your trying to get all your daily nutrients in 1200 calories. It's possible and there are acually more choices, just do an internet search "400 calorie meals" and you may be surprised.

Example #1

Are you in a hurry to lose some extra pounds? It's possible to lose weight quickly by following a low-calorie diet, as this 1,200 calories per day diet, but you have to do it right to be sure you're getting all of the essential nutrients you need.

Following a low-calorie diet isn't difficult if you include lots of nutrient-dense foods. In fact, it's a necessity because there's no room for foods that aren't totally nutritious.

So what do you do? Choose plenty of low-calorie, high fiber fruits and vegetables, whole grains and low-fat protein sources.  Here are two 1,200 calorie-per-day menus to get you started:

1,215 Calorie Menu With No Non-Nutritive Sweeteners

Breakfast

• One cup oatmeal
• One-half cup non-fat milk
• One tablespoon honey

• One-half cup blueberries
• One cup plain coffee or tea as a beverage

Lunch

• Two slices 100-percent whole grain bread, deli sliced turkey breast, tomato slice, lettuce and one tablespoon mustard
• One-half cup sliced carrots
• Water as a beverage

Dinner

• Three ounces baked salmon
• One cup green beans
• Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
• Water with a slice of lemon as a beverage

Snacks

• One apple with 12 almonds
• Several glasses of water
• One cup non-fat milk
• One-half cup plain yogurt with one tablespoon honey
• One cup strawberries.

Nutrition Information

• Total Calories - 1,215
• Total Fat - 17.7 percent (25 grams)
• Total Protein - 23 percent (72 grams)

• Total Carbohydrates - 59.3 percent (185 grams)
• Sodium - 1,402 milligrams
• Sugar - 107 grams
• Cholesterol - 94 milligrams
• Saturated Fat - 5.0 grams
• Fiber - 28 grams

Example #2

1,218 Calorie Menu With Non-Nutritive Sweeteners

Breakfast

• One cup whole-grain corn cereal
• One packet Sucralose
• One-half cup non-fat milk
• One cup 100-percent orange juice as a beverage

Lunch

• Salad made with two cups field greens, two ounces albacore tuna (packed in water), one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.
• Diet soda as a beverage

Dinner

• One three-ounce pork chop
• One baked sweet potato
• One cup steamed asparagus
• One tablespoon olive oil
• One small glass of white wine

Snacks

• One small pita bread with two tablespoons hummus
• One pear
• One serving low-fat, sugar-free fruit-flavored yogurt
• One cup blueberries
• Two-thirds cup baby carrots with one ounce fat-free vegetable dip
• Several glasses of water with slices of lemon or lime

Nutrition Information

• Total Calories - 1,218
• Total Fat - 14.6 percent (20 grams)
• Total Protein - 22.6 percent (70 grams)
• Total Carbohydrates - 56.8 percent (176 grams)
• Sodium - 1,615 milligrams
• Sugar - 86 grams
• Cholesterol - 116 milligrams
• Saturated Fat - 5.0 grams
• Fiber - 24 grams

Portion and serving sizes are key to dieting success, so you'll need a good set of measuring cups and measuring spoons, plus a kitchen scale until you get used to estimating your serving sizes.

I created these menus by using Calorie Count, where you can track your calories, find friendship and support with other dieters and even analyze your own recipes. I also have menus for 1,500 calorie per day and 1,700 calorie per day diets.

Please note: before starting a low-calorie diet, you should see your doctor. 

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. 

How Does Weight Loss Happen?

So you’re finally ready to lose weight. Now the question is: How?

The standard advice -- to eat less and move more -- isn’t so helpful when it comes to the “how.” You probably know you need to cut calories, but how many? Are you better off getting those calories from low-fat or low-carb foods? And what’s going on with your metabolism, your personal energy-burning furnace? Is it programmed to keep you overweight? Is there any way to fan the flames so you can dream of one day eating a piece of pie without gaining a pound?

Even science is still stumped on many of the basic questions of weight loss.

“Amazingly, in this era of obesity, there are still many things that we really don’t know,” says Robin Callister, PhD, professor of human physiology at the University of Newcastle in Australia.

Here’s what we do know about some of the most persistent mysteries of weight loss.

There are new calculators, like the Body Weight Planner available from the NIH and the Weight Loss Predictor from Pennington. Give them a few key details, like your sex, age, weight, height, activity level, and the date you want to hit your goal, and they’ll give you a more realistic daily calorie goal to get you there.

Once you know how many calories you need to eat every day, where should they come from? Is it better to cut carbs or cut fat? How much protein do you need each day? Will having a drink torpedo all your hard work?

Let’s start with the alcohol. “There’s a big debate on whether alcohol calories are even useable, whether you can even turn them into fat. It’s not easy,” says Ken Fujioka, MD, a weight loss expert at Scripps Health in San Diego, CA. “When you look at various studies you actually get mixed results. Some studies say it’s not a problem, don’t worry about it, others say it’s associated with weight gain. So it’s a real open mess.”

Fujioka counsels his patients to pay attention to how alcohol affects their eating.

“Some folks, when they drink alcohol, feel like they have license to eat whatever they want to, and they get into problems.” If a glass of wine weakens your will to resist that plate of cheese and crackers, it’s not doing your waistline any favors.But if booze doesn’t affect your eating, then one or two drinks is probably OK, he says.As for calories from fat, carbohydrates, and protein, this is where one size, or one eating plan, really doesn’t fit all. 

There is good science to show that people who have high blood sugar levels -- associated with conditions like type 2 diabetes, prediabetes, gestational diabetes, polycystic ovary syndrome, and fatty liver disease -- benefit from diets that are lower in refined carbohydrates and higher in healthy fats and lean proteins. Examples of this kind of diet are South Beach, the Zone diet, the Mediterranean diet, and the low GI diet.

If insulin levels aren’t a concern, there’s little difference in the amount of weight people lose if they cut their calories from fat or from carbs, says Kevin Hall, PhD, a senior investigator and expert in metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, MD. But he says protein calories are a different story.

In the lab, researchers have shown that higher-protein diets tend to increase the number of calories a person burns, Hall says. “So in that sense, a protein calorie is not equivalent to a carbohydrate or a fat calorie,” he says.

Protein helps you burn more calories during the day and helps preserve muscle. When people lose weight, they don’t just lose fat -- they also lose muscle. The more muscle you lose on a diet, the more your metabolism slows. That can make it tough to keep the weight off down the road. Protein also helps you feel satisfied for longer after your eat.

But people can eat only so much protein without changing their kidney function. U.S. dietary guidelines recommend that adults keep their protein in a range of 10% to 35% of total calories each day. Most diets fall into that range. Atkins, for example, one of the highest protein diets around, supplies 35% of daily calories from protein. 

“The potential to gain weight and become obese is in everybody. But for some people, the potential is clearly genetically much, much higher,” he says.

So far, more than 30 genes have been flagged as being linked to body mass index. The one most strongly tied to obesity is called the FTO gene. Researchers recently reported that people who get a faulty copy of that gene are more likely to store calories as fat instead of burn them for energy. The discovery, which was published in the New England Journal of Medicine, should pave the way for better weight loss treatments.

Though FTO is the most powerful single gene found to date, it doesn’t explain all obesity. Fujioka says obesity is probably the sum of many genes working together.“The more genetic flaws you get that lead you to obesity, you’re more like a loaded gun. The environment will pull the trigger and you’ll just get heavy.” Whereas people who don’t inherit those risk genes will be protected, to some extent, from weight gain, no matter how badly they eat.

Men vs. Women

If losing weight with your mate has you discouraged, ladies, take heart.

Yes, it’s true -- pound for pound, a man on a diet will drop 10 pounds faster than you can say “please pass the celery.” And researchers think that’s probably more of a size problem than a sex difference. Men are bigger than women and naturally carry more muscle, the tissue that burns the greatest number of calories. So they do have an easier time losing weight.

But here’s the thing about men: They start strong, but they often can’t sustain the effort.

“At 3 months, men are ahead -- definitely ahead on absolute weight loss,” says Callister, who recently conducted a study of studies, or meta-analysis, to look at the big picture of sex differences in weight loss. “But by 6 months, there’s no difference,” she says.
But do men really lose a bigger percent of their overall weight when they diet than women do?

Surprisingly, few studies have looked at that question. Callister says we still don’t know the answer.

One interesting study, though, compared the weight loss between men and women who had gastric bypass weight-loss surgery. The study found that after 24 months, there was no significant difference in the percent of weight lost by men or women after bariatric surgery. On average, men had lost about 66% of their excess weight, while women had lost about 73% of their extra pounds.

And here’s more heartening news: While women may take a little longer to shed the same weight as men, Callister says they seem to do a better job keeping it off, perhaps because they lost it more gradually in the first place.

What’s the Best Exercise for Weight Loss?

When it comes to dropping pounds, there’s no substitute for pushing back from your plate. But what about exercise?

While it’s important for overall health and mental well-being, it’s probably not going to help you dramatically shrink your size.

“It has dozens and dozens of benefits, but when it comes to producing clinically meaningful weight loss -- weight loss of 5% to 10% or more -- you really want to focus on dieting,” Martin says.

Exercising when you’re trying to lose weight is tricky. It does help burn calories, but not nearly as many as not eating those calories in the first place. And exercise increases appetite, so if you’re working out intensely, it’s really easy to eat back all the calories you just burned.

Martin recommends that people who are trying to lose weight focus on moderate-intensity physical activities, like brisk walking or gardening.

The National Weight Control Registry, which tracks people who’ve successfully lost 30 pounds and kept it off for a year or longer, reports that 94% of members have increased their physical activity in some way. The most frequently reported form of exercise is walking.

Where exercise becomes critically important is for weight maintenance. Martin says most people who successfully lose weight and keep it off exercise a lot -- nearly an hour a day.

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. 

Get Healthy And Stay Healthy For Life

Great post, everyone needs to exercise no matter what your age. Exercise of any kind, will keep you limber, strengthen your muscles and bones and help keep you healthier.  I found this post on VeryWell.com and it's worth a read.

You're not as young as you once were, and you're still looking for an exercise routine that works. Or maybe you think you're too old to bother. Not so. It's never too late in life to get started, according to Joan Pagano, author of 8 Weeks to a Younger Body.

The key may be to start small and work yourself up. No-Gym Strength Exercises, Pagano recommends these four moves. You can do the whole routine in about 5 minutes.

Squat. Stand in front of a chair, arms forward at shoulder level. Inhale as you bend at the knees and lower yourself as if you were going to sit down -- just enough to touch the chair. Exhale and return to standing. Only go part of the way down until your knees warm up if your knees are uncomfortable or stiff, It may take a couple of weeks before you can do the exercise properly. Aim to do this move 10-15 times.

"This is the No. 1 exercise for life," Pagano says. It's practical because "you have to get up from a seated position all the time, from a chair or the toilet. It works the three major muscle groups of the lower body: the glutes, quads, and hamstrings."

#2 Diagonal pushup. You don’t have to get on the ground to do this pushup. Instead, put your hands on a fixed support, like the kitchen counter, so your body is on a diagonal. Try to do 10-15. After some time you can more to another fixed counter or chair that's lower. Just make sure the object can't move. This exercise can help you prevent hunchback.

"This targets the three major muscle groups in the upper body: the chest, the front of your shoulders, and the back of your arms," she says. "This is good for strengthening the typical fracture spots that happen during osteoporosis."

#3 Pelvic tilt. Strengthen your core muscles with exercises like this one. Lie on your back with bent knees, feet on the floor. As you exhale, tighten your abs and curl your hips 1 inch off the floor with your lower back flat. Release and repeat. Shoot for 10-15.

#4 Back extensions. Stand up, hands on your butt below your waist. Gently pull your elbows toward each other so your upper back arches, slightly. Release and repeat 5-10 times. Another exercise to help prevent hunchback.

"These reverse the tendency we have to hunch as we get older and lengthens out the spine," Pagano says.

You can also do a couple of the simple yoga poses to help relieve muscle pain in the legs. Look on the internet "yoga poses for beginners".

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. 

Exercise And Body Fat

What I want you to know is that living a healthy lifestyle doesn’t have to be complicated. It is not something you are “on or off” like that “diet” word I don’t advocate. To help you meet your fitness goals, I’ve rounded up nine simple tricks I do as a fitness trainer and you can do too. Get ready to live your healthiest life possible.

1. Follow the 80/20 rule. Eat healthy 80 percent, or most of the time. This rule is easy to follow because you can assess your day or week and know if most of the choices you are making are healthy.

Choose to eat clean (real food!) most of the time and use that 20 percent as your wiggle room. I’m probably more like 90/10 but if you can aim for 80/20, that’s great. If you eat fresh produce and lean proteins most of the time and have a dish of ice cream on the weekend, you are following the rule. Plan for indulgences.  I know this can work if you don't overindulge. That's the reason most people can't make the 80/20 rule work for them. Instead of indulging on a bowl of ice cream once a week, they want to indulge every day with something small thinking it won't hurt the diet, but it does hurt and it will cause your diet to fail. When your diet gets you a 1 or 2-pound weight loss every week, it doesn't take much to erase that loss. 

2. Stick to the 2-day rule for exercise

I never go more than two days in a row without exercise, even if I am traveling. If I ever miss two days in a row, I will do whatever it takes to get a workout in on that third day, even if it’s running stairs inside of a building.

Using this rule will help you build routine and rhythm around your workouts. You can skip any guilt-trip you give yourself and just get right back into exercise on day three. Now you have a realistic game plan to keep you exercising for the long haul. Rules that fit the reality of “life happens” are rules you can work into your lifestyle.

3. Strength Training

Strength training builds muscle, improves posture, strengthens bone density, and increases confidence and quality of life. Having muscles is key to performing daily activities (gardening, home repair, picking up the kiddos) and there are a ton of benefits to feeling stronger and more confident as a person.

Strength training can reduce the risk of degenerative diseases and the overall quality of life. As we age, our strength levels and metabolism both decrease. That’s why it’s so important to stress your body through exercise so it can grow stronger. Plus, the more muscle you gain, the more calories you burn at rest!

4. Never skip breakfast

Breakfast sets the tone for your day. When you skip breakfast or don’t eat until several hours after you are awake, you are more likely to overeat at lunch or make less than healthy choices because your hunger is driving the bus. Eat a satisfying protein-based breakfast to start your day off fueled and strong. It doesn't have to be complicated—some of the best breakfasts are no-cook! 

5. Find exercises that you like.

Some people love exercise and can’t live without it and some people claim to hate it... and there’s a whole range of opinions in the middle.

Search for a form of exercise you love. When you love an activity, no one has to convince you to do it. You won’t have to work on your commitment to go to spin class or lift weights at the gym if those are both activities you love to do. Maybe you pick a group sport. Join a new gym. Find adult dance classes. Do aerial yoga at a studio, or resistance band training at home. You could surprise yourself with your love of running, or kettlebells.

I’m a professed group fitness junkie and can’t get enough of spinning, conditioning classes, and boot camps. So what’s your calling? Perhaps it’s nature, hiking the trails. You’ve just got to keep trying different exercises on until you’ve found the right fit for you.

6. Keep a positive attitude

Living with a positive attitude is something I preach and live because nothing productive happens out of negativity. I’ve got science on my side because research shows that when you are happy first, you are more likely to succeed in life. Having that positive attitude and being optimistic gives you the ability to set goals, believe in yourself and look for solutions to challenges.

With the right mindset, you have faith in your abilities and you are more likely to take action steps to reach your goals. Like attracts like, so if you are positive, it’s like opening your arms up for all the positive things coming right back at you. 

7. Drink Lemon Water

Every single morning, before I eat or drinking anything—and that includes my coffee—I reach for a big glass of lemon water. I squeeze about half a lemon into 12 to 16 ounces of room temperature water and sip. So simple, yet so good for your body! This has always been of my favorite tips to share with people who ask for an easy, start today tip, for better health. Lemon water flushes out toxins, balances your pH levels, and boosts your immunity. 

8. Do HIIT exercises

Okay, I’m partial to HIIT (high intensity,S interval training) because I love intense workouts, but I also love HIIT because you will see results.

HIIT is a type of workout where you give maximum effort through quick intense bursts of exercise followed by short recovery periods. HIIT workouts train and condition both your aerobic and anaerobic energy systems. You get your heart rate up and improve your cardiovascular fitness level while burning more fat and calories in less time.

So what is HIIT? It's nothing more than starting off slow and after you want up speed up for 1 minute, then slow down for 1 or 2 minutes, then speed up for 1 minute, and repeat that routine for 6 times and that interval training. Read up about HIIT and see if it works for you. 

9. Never go out to eat starving

If you are watching calories, you might think skipping meals leading up to a party can help you save up your calories for the party, but that’s asking for trouble. When you go to a party or cookout starving, you are more likely to overeat and eat all the wrong things.

It’s okay to be hungry when you head out the door, but don’t go famished or you will eat too much and regret it later. Have a handful of nuts or something healthy that takes the edge off your hunger before you head out.

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 You Think Your Way Thin

It’s obviously not that simple, but there are little mind tricks you can use to bolster your efforts to lose weight. Try these smart ways to put your brain to work for you:

1. Imagine Yourself Fitter. You’ve undoubtedly heard about the power of visualization. And when it comes to exercise, an important part of any weight loss program, your imagination can be an effective motivational tool. One small study published in the Journal of Sport and Exercise Psychology in 2010 found that adults who imagined their future selves -- either as slimmer and fitter or out-of-shape and inactive – were more apt to stick with their exercise routine. So whether it’s hope or fear, choose whichever motivates you to keep moving. 

Yes, think positive and always imagine you as a fit, healthy person who jogs or bikes with friends and having fun. This is the best way to keep motivated.

2. Tweak Your Attitude

You may occasionally catch yourself thinking things like, “There must be an easier way,” or “I wish I could have potato chips instead of carrot sticks.” When this happens, cognitive behavioral therapy expert Judith Beck, PhD, author of The Beck Diet Solution, suggests countering those thoughts with an “oh, well” attitude. In other words, say to yourself, “I may not like this, but I’ll accept it, do what I have to do and move on.” A shorter version? “I want the potato chips but I’m going to skip them. I know better now".

3. Focus on the Habit, Not the Calories

You’re really not hungry, but that 100-calorie snack is only … 100 calories. Will it bust your calorie count for the day? Not likely. But here’s the problem: When you cave to that urge to nosh, it doesn’t matter if it has 20 calories or 200. Eating when you’re not hungry reinforces the habit of giving in to temptations, according to Beck. Instead of focusing on calorie count, stop and think about why you’re reaching for food. Are you bored or upset? Is it time for your favorite show and you always eat in front of tube? Whatever the trigger, go for a walk, work on a hobby or call a friend --anything that distracts you from feeding a bad food habit.

Thinking your way thin is also about remembering that your trying to lose weight. Most of the cheating isn't really cheating, It's not remembering that your trying to lose weight and giving in to old habits like using thick creamy dressing on your salad, instead of wine vinegar. 

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. 

Do Carbs Make You Gain Weight

This post from the HungryGirl website. It explains why you don't have to be afraid of  carbs.

Before you continue reading, There are good and bad Carbs. The bad Carbs are the ones in manufactured foods, the stuff in boxes on your grocery's shelves, and most bad carbs are loaded with calories. Good carbs are fruits and vegetables, beans, lentils, nuts, etc. 

Carbs can be downright confusing: Some sources claim that eating carbs can hinder weight loss and cause weight gain; others say carbs are a diet essential. I’m Hungry Girl Lisa Lillien, and I’m here to clarify the truth about carbs.

There are rumors out there that eating carbs can be detrimental to your diet. Low-carb diets have gone through periods of being super popular for weight loss. But here’s the deal:

Reality: Carbs Don’t Make You Gain Weight; Excess Calories Do

Carbs don't cause instant weight gain, but starchy carbs do have a tendency to be calorie-dense. And if you eat too many calories, you’ll probably put on weight, whether those calories are from carbs or another nutrient. Sure, it’s a problem if your diet consists only of carbs, but it’s also problematic if you’re skipping them completely. Carbohydrates play an important role in your diet; they provide energy to your body. The name of the game is balance: The USDA recommends that 45 to 65 percent of an adult’s daily calorie intake comes from carbs, with the remainder of calories coming from a mixture of protein and fat.

When it Comes to Carbs, There Are a Few Things to Keep in Mind

1. Not all carbs are created equal.

Certain carbs are better for your health than others. It’s important to limit refined carbs, which are prevalent in foods like processed white bread and cakes.

The process of refinement means the whole grains have been extracted, removing much of the fiber and nutritional value and leaving you with sugary carbs and empty calories. 

A better way to fill your daily carb quota is with complex carbs, which are found in whole foods like oats, whole grains, beans, green veggies, and potatoes.

Complex carbs are low in sugar and tend to be high in fiber. And fiber takes longer to digest than other carbs, so it keeps you satisfied and feeling full for a long time. That’s definitely true for me — if I snack on something like an apple, I’m much less likely to reach for a candy bar later in the day.

2. Even complex carbs can be calorie-dense, so watch your servings.

Always read nutritional labels, and practice portion control. One of my favorite ways to enjoy calorie-dense carbs in moderation is to bulk up the serving size with low-calorie foods like veggies: You get the health benefits of the carbs, plus a big portion and a low calorie count!

Green-leafy vegetables are carbs too and they are important to everyones diet. Complex carbs are the ones you want and the man-made carbs are the ones to avoid. 

Forget the low carb diets and stick to healthy food with low-calories. 

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. 

How To Lose Body Fat

Don't get hung-up on losing weight when the real goal is to lose your fat. I know it sounds like I'm talking about starvation as the only alternative for losing fat but there are safer ways.

The whole idea is to give your body time to burn the fat as fuel. So how do we do that? I eat and drink all my calories for the day in 6 or 8 hours. That means the rest of the day I don't consume any calories. It's a 16 hour fast. I can drink water, tea, coffee or any drink with zero calories. And how does this work? It take your body 12 hours to use up the food you ate and then the remaining 4 hours it has to burn body fat to maintain your body functions.

Your body has no way of storing energy. It burn the calories you eat as fuel as you need the fuel. When you sleep it burn very few calories because the body is resting but during the day it burn more calories because your active. For most of us, we spend too many hours resting and not enough hours being active. Think about the hours in a day and how many of those hours you spend at a desk, how many hours you spend sitting in front of the TV, sitting while your eating, and how many hours you spend lying down. Some of those hours might be productive but your not burning a lot of calories.

So how many calories are you burning in a day? You can add body fat because your body is accustom to the same amount of food or calories every day but you don't burn the same amount every day. So when you eat or drink more calories than you burn you add body fat. Your body stores excess food as fat in your fat cell. All excess food is stored as fat. Your body will process all the calories it needs to provide the fuel that you need at the time you need it. So if I'm writing or reading all day and working at my desk and not being active, I know I can't eat much. I will increase the fasting hours and decrease the hours I spend eating. I can eat two meals in 4 hours and fast 20 hours. If I'm very active, hiking, biking, or doing a heavy workout, I'll eat three times in 8 hours and fast for 16 hours.

You might think that you won't have any energy during the fasting period remember 8 hours or half that time your sleep or resting and after you start moving around most people skip breakfast anyway, so most people on this type of meal plan will eat between noon and 7pm and then fast. The more of your workday you fast the more fat you'll burn if you can mix in more active with work.

I know someone who has a lot of success with this plan and he only follows the plan 4 days a week. He will fast at night and during the day and eat meal from 4pm to 8 pm so he fasts from 8pm to 4 pm the next day. On Friday, Saturday, and Sunday he eats 3 meals with the family.

You want to eat healthy foods and avoid sugar as much as possible. Eating fresh foods like fruits, vegetables and fresh meat will give you the nutrition your body needs.

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.