The Basics Of Weight Loss

Eating a healthy balanced diet can help you keep slim and trim and give you lots of energy. You want to eat a diet with the right number of calories, lots of good foods, and a whole lot less of foods that are bad for you.

OK, that seems a little too simplistic. In reality, it takes a bit of work to eat a healthy balanced diet, so I'll walk you through the process. If you're unsure of what your diet says about you & your lifestyle, this quiz is here to help!

How Many Calories Do You Need?

On average, an adult will need somewhere in the neighborhood of 2,000 to 2,500 calories per day to maintain his or her current weight. The number of calories you need depends on your natural size (that's the size you should be), muscle mass, activity level, age, and gender. There are calorie tables and calculators that will help you estimate your daily calorie need. But keep in mind these really are estimates—since you may have differences in your metabolism, you may need a few more or a few less calories than what the calculators show. Over time, you will know to adjust your overall calorie intake up or down by monitoring your weight. The less you weight, the less calories you need. I think that 2000 to 2500 is okay for an active person that is working out everyday and weighs over 160 pounds. The average person doesn't need 2000 calories a day if they have a small frame and if your trying to lose weight 2000 might be too many calories.

Keep a Food Diary

If you need to lose weight, gain weight, watch your fat, protein, or sodium intake, you'll have an easier time if you use a food diary. You can use a notebook, or you can use a web-based diet program, to keep track of your diet online.

Start by just writing down everything you eat for 3 or 4 days before you start a diet so you can see how many calories you're currently consuming.

Look at how many healthy foods you eat now and how many unhealthy foods you choose as well.

Once you understand your current diet, you will learn which healthy foods you need to eat more of and which ones you need to eat less of. Eating the right foods will help you lose weight.

Choose the Right Foods

Once you know how many calories you need, your next step is to choose foods that will offer lots of good nutrition for the calories you take in. What that means is that for every calorie you consume, look for the nutrition you'll get out of those calories. Avoid calories that aren't giving you any nutrition like sugar. Sometimes you can burn more body fat, not by cutting calories, but by changing the foods you eat. Empty calories won't create any energy and you need energy to burn body fat.

For example, at snack time, you could choose a healthy food such as a cup of blueberries for about 85 calories or a small glazed doughnut for 100 calories. Although there is only 15 calories difference between the two, the blueberries make a much better choice for a healthy diet. The blueberries are packed with vitamins, antioxidants and very low in fat. The glazed doughnut has very little nutritional value and a lot of unhealthy fats and sugars for such a small treat. Eating snacks with protein like a cup of Greek yogurt will create energy for your body to burn body fat. Try and eat some protein at every meal. But only eat meat once a day. 

Here's another example. Think about selecting fish for a meal—either 6 ounces of salmon or 5 fish sticks. Both the salmon and the fish sticks would offer roughly about the same number of calories, but the salmon would be a better choice because it's a great source of protein, B vitamins, and omega-3 essential fatty acids, while the fish sticks contain loads of unhealthy fats and sodium from the breading. Don't get confused, seafood is not meat, and it's a great substitute. Poultry is also a good substitute for meat. The trouble with meat is the animal fat you consume with the meat. You can talk to your doctor about that.

In general healthy foods are foods that are not covered in sauces, not baked into desserts, not deep-fried, heavily refined or processed.

By this I mean:

An apple is healthy; a piece of apple pie is not.
A lean piece of broiled steak is better than a greasy chicken-fried steak.
Turkey or chicken is lower in saturated fats than red meats.
Whole grain bread and cereals offer more fiber than white, refined bread and cereals.
Whole grain plain breakfast cereals are a better choice than sugar frosted breakfast cereals.
Eating a healthy balanced diet also means eating a variety of foods. Choose foods from each of the food groups to make sure you are getting all of the nutrients that you need. And pick healthy foods, not junk foods.

If you're not sure of the nutritional content of any packaged food, be sure to read the Nutrition Facts food labels to understand the nutritional content for the amount of calories per serving.

Dairy and Calcium Sources

Choose two or three servings from the dairy and calcium group each day. If you don’t like, or can't eat dairy products, look for deep green leafy vegetables or calcium-fortified orange juice and other foods.

1 cup of low- or non-fat milk
2 slices of cheese
1 cup of yogurt
1/3 cup of shredded cheese
1 cup cooked spinach
1 cup cooked or fresh broccoli
Whole Grains and Cereals

The United States Department of Agriculture suggests that you eat from six to eleven servings of grains and cereals each day, and at least half of those servings should be from whole grains.

Whole grains and cereals are great ways to get enough fiber in your diet and to add beneficial vitamins and minerals.

1 slice of whole wheat bread.
1/2 cup brown rice.
1/2 cup cooked quinoa.
1 cup of whole grain cereal.
1/2 cup oatmeal.
4 or 5 whole grain crackers.
2 cups air-popped popcorn
More Fruits and Vegetables

Fruits and vegetables provide lots of vitamins, minerals, phytochemicals and fiber, and you probably need 2 or 3 cups, or more, of vegetables per day, plus some fruit. It's difficult to imagine being healthy without eating lots of fruits and vegetables. Good fruit and vegetable serving choices include:

1/2 cup of sweet corn
1 piece of fresh fruit such as an apple, a pear or a peach
1/2 cup fruit cocktail
1/2 cup berries like strawberries or raspberries
1/2 half cup of black beans or pinto beans
1 small baked potato
1 cup of green beans
1 cup of broccoli
Healthy Protein Sources

You can easily get all the protein you need from plant sources such as dry beans and nuts, but most people prefer meat, fish and eggs as their main protein sources. You need 2 or 3 servings of protein each day.

3 ounces of cooked lean beefsteak.

3 ounces of lean cooked pork chop.

I cup of non-fat Greek Yogurt

One small baked chicken breast.

6 ounces of cooked oily ocean fish such as salmon or tuna.

1/2 cup of dry beans such as pinto beans or navy beans.

1 ounce of nuts, about 25 almonds, 13 cashews or 9 walnuts.

Healthy Fats and Oils ( plant based )

Olive and canola oil are good fats. So are the omega-3 fatty acids found in fish, walnuts, pumpkin seeds, flax seeds, and soy.

Trans fats are bad and eating too much saturated fat—like the fat in red meat—isn't recommended. You don’t need to add a lot of extra oil to your diet, just make healthy food and cooking choices, and you'll do just fine. The Mediterranean diet (recommended by most doctors) will only recommend red meat twice a month. Poultry and seafood are the best meat choices. The fats in seafood and poultry aren"t the same as animal fat and your body can process these fats. 

Also, don't drink calories and don't drink anything containing fat. Your dairy should be non-fat and your drinks no-calorie. The best is filtrated water.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks. “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 Ebook. 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 ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

I'll Be Off-Line For About 10 Days

I need a break from the job of writing and I'm planning a new book so I could use some quiet time to concentrate. So meantime stay on your meal plan, it's summer and in the hot weather we should always eat lite. More fresh fruits and vegetables and less meat. More seafood and more water. I'll be back by the 10th of July, I hope.

I'd like to thanks the hundreds of readers from several different countries for your support and interest in my blogs. I've been doing this now for more than 10 years. I've written 2 ebooks on the same topics and I know that there are several different authors writing about the same things. So thanks again for coming to my blog.

Ray0369

What You Eat Can Extend Your Life

Find out what foods you can eat to live healthier, longer lives.

By Joel Fuhrman, MD

A good post that emphasizes a good diet. This post first appeared on VeryWell.com.

We all have the ability to live healthier, stronger, and longer lives simply by eating the most nutritious foods for our bodies. The importance of good nutrition cannot be overstated. I have personally seen how an optimal diet can prevent and reverse disease. I have written books about the effects the right foods can have on such problems as heart disease,  high blood pressure, diabetes, allergies, asthma, autoimmune illnesses (including lupus), and headaches.

I firmly believe that few people can expect to have good health without paying attention to the consumption of high micronutrient foods. The latest scientific advances in nutritional research continue to provide evidence in support of these facts.

The latest study cited poor eating habits as the most significant risk factor for premature death worldwide. It found diet was the primary factor responsible for the greatest number of premature deaths starting in 2000 and up to the most recent data for 2013, accounting for 11.3 million deaths worldwide in 2013.

In recent decades, the American diet has undergone a transformation that has put disease-causing refined carbohydrates, oils, and animal products at the center of every meal, with natural plant foods playing only a minor role. This dietary shift became apparent when researchers looked at the data. As new parts of the world continue to adopt these eating habits, diet is becoming a larger burden on health and lifespan all over the world.

What Foods Place You at High-Risk?

When researchers looked at some of the dietary risk factors individually, they found that between 2000 and 2013 there was a global increase in the numbers of deaths associated with the following factors:

• Low Fruit Consumption
• High Sodium Intake
• Low Fiber Diet
• Low Consumption of Nuts and Seeds
• Diet High in Processed and Red Meats

Based on the above dietary factors, it should be no surprise that there was an increase in the number of deaths over this same time period associated with high blood pressure, high BMI or body mass index, and high fasting blood glucose rates.

The Good News

The study didn’t yield all the bad news. Mortality due to the consumption of trans fat and secondhand smoke declined during that time and, as the authors pointed out, each of the risk factors has the potential to be eliminated or reduced in our diets. Already we are seeing a stronger emphasis on whole foods, clean eating, and a wider interest in more thoughtful food selection. Our individual choices have a huge potential to positively improve our health.

The trends the study spotlighted are reversible, and the deaths associated with a poor diet are avoidable. It took many years, but today everyone knows that smoking causes lung cancer and as a result, tobacco use is declining and so are the negative health effects associated with its use. The data suggests that this is beginning to occur with trans fat, too. We are certainly not there, yet, but we are moving toward a time when processed meats, commercial baked goods, and sugar-sweetened beverages will be viewed by everyone as dangerous.

I encourage everyone to eat a nutrient-dense, plant-rich diet of greens, colorful vegetables, beans, nuts, seeds, and some fruit. Make salad the main meal. Eat big salads and lots of tomatoes, onion, raw and cooked greens, and mushrooms. Until everyone learns to avoid processed food, excessive animal products, and oils preventable diseases will continue to plague us. A diet that delivers a broad array of micronutrients via a wide spectrum of healthy foods is the most satisfying and the most healthful. 

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, BN.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My 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. 

Why I Exercise After The Kids Go To Sleep

This post is from a news letter I get every week. It's worth a read.

By Charity Curley Mathews

My baby weight isn’t going to lose itself -- and believe me, I’ve tried waiting around to find out. I’ve had three babies in the last four years, which means the same 25 pounds has come and gone three times. Problem is, the other 10 extra pounds I've had for years hasn’t gone anywhere, either. Here it is, right around my waist, enjoying life in elastic pants.

This ladies weight problem is more a fat problem. She needs to lose the excess fat and get her shape back again.

It makes me feel better emotionally. Even though I’d rather collapse on the couch the moment all three of my little rascals are tucked in tight, finding the gumption to fire up a fitness DVD or head out for a walk gives me a sense of freedom. When I start carving out time for myself, I feel better taking care of me, like our household isn’t quite as chaotic as it usually seems. Life with young children is tiring, and when you’ve been dealing all day with tantrums, pull-up diapers and tiny people who insist on dressing themselves even though they can't fasten buttons, it’s easy to sink into an emotional rut by nighttime. 

It makes me feel better physically. By now, everyone knows the chemical benefits of exercise. Working out is scientifically proven to provide endorphins, the same kind you get while sneaking a big piece of dark chocolate while the kids are playing in the other room. The difference being, exercise endorphins actually whittle your waistline, instead of expanding it. 

I can focus on two of my needs at once. Ever the multitasking mom, I make sure that even my workouts are twofers: Since private time is at a precious premium, I throw in a fitness DVD and then I turn the volume down and fire up a fun show or podcast. It’s a system that combines genuine entertainment with physical stimulation -- and both on the cheap. No wonder I’m loving my routine! 

It's an automatic out from my kids' bedtime clutches. When my 3-year-old climbs on my back, demanding one more snuggle before bed, I can truthfully tell her, “I’ve got to do my exercises now. Love you!” And she totally gets it. Love that kid. Sticker for her.

It keeps me loose. I’ve always been an active person, but I've never been particularly thin. That’s a whole other ball of wax, one that involves eating a lot less, especially given my height and metabolism (sea slug-ish). Right now, after baby number three, my fitness goals are purely focused on moving all my body’s parts every day, and noticing how good it feels. My creaky neck, that pinch behind my left shoulder blade and oh, those hips... ouch! What they need is movement, strengthening and stretching.

It makes exercising seem like a treat instead of a chore. Ever since my kids were born, I’ve been a work-from-homer instead of an online executive leading a team from the comfort of a fancy office. Nowadays, my time spent being a professional and my time spent being a mom totally blur together, to the point where my average day goes something like this: Interview an expert for an upcoming article. Throw a load of clothes in washing machine. Edit photos for Foodlets.com. Check emails. Get dinner going. Throw clothes in dryer. Set up a conference call with new consulting client.With a schedule like this, I find that it’s honestly just too tiring to consider doing ONE MORE THING at the end of the day -- unless I make it feel like a reward.

For a while, I really resented the whole idea of having to stick to a nighttime fitness routine. Wait, now my "special thing" is exercising? Since when is that “fun”? Then I had a change of heart. Life requires effort. Should one of my daughters ever find herself in a similar situation someday, I'll be able to tell her: “Make the effort. Make yourself healthy.” Because I've learned from personal experience that along the way, she'll be happier.

I like this post from About.com, I added a couple comments but in all this is a common problem and like the solution this lady found that works for her.

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 You Have To Diet To Lose Weight?

This post is from HealthDay and it explains the misconception people have when they use the word "diet". Your diet is simply the foods you eat. Your diet changes every day because you don't eat the same thing every day. 

"Diet" doesn't mean cut down on food or starving yourself. Your diet is simply the food you eat. We gain weight because we eat food we like to eat and not the food our body needs. You will lose body fat if you eat the foods that will help your body burn body fat.

The Rumor: You have to go on a strict diet to lose weight

It's fitting that "diet" has four letters, because, for many of us, it's a curse word. We associate dieting with punishment, starvation, beating ourselves up, avoiding any fun social activities and basically, waiting until it’s over and we can start living our lives again -- in leaner bodies, of course. In 2012, there were 108 million people on diets in the United States. To help them reach their goals, Americans spent about $20 billion on various weight-loss products, including diet books, diet drugs, and weight-loss surgeries.

Is it necessary, though? Can you lose weight without being on a diet? We talked to nutrition experts Amy Jamieson Petonic for her tips on how to shed pounds the healthy way and keep them off for good. 

The Verdict: The most effective weight loss involves lifestyle changes, not crash diets

"When you tell yourself you can have this and you can’t have that, oftentimes it winds up backfiring. People end up giving in and eventually binging on the foods they avoided because it’s very hard to be extremely restrictive for a long a period of time.”

“But healthy eating is a lifestyle,” says Lakatos Shames. “Focus on healthy options of what you know you should eat. If you concentrate on eating fruits, vegetables, lean proteins and whole grains, there is less room for the dessert and junk in your meals. Focusing on what you can’t eat is the dieting mentality.” "Focus on what you should eat."

I don't like the idea that if I just eat less junk, I can lose weight. Eating healthy food is the key. Healthy foods will burn fat. Snacks and other frankenfood will only add more fat to your body. 

“Dieting [has] such a negative association with food,” says Petonic. “When you begin to associate good, whole foods with pleasure, weight loss will happen with very little effort.” Petonic suggests eating these foods to help you lose weight without dieting:

Whole grains: Eat 100 percent whole-wheat bread, whole-wheat pasta or brown rice. All provide essential B vitamins and minerals that will fill you up and keep energy levels high.

Quinoa: It’s a complete plant protein that give's you all nine essential amino acids and is packed with fiber and iron.

Salmon: This protein source is high in omega-3 fatty acids DHA and EPA, which are anti-inflammatory, and they provide essential proteins for growth and development.

Pistachios: These protein-packed nuts may help increase you metabolic rate and promote fat burning.

But don’t forget to get moving! Exercise is just as important as nutrition because that’s how you burn calories, says Lakatos. “Exercising is how you speed up your metabolic rate and get your body going. We’ve found that when our clients exercise, they feel good about themselves, and they don’t want to undo their hard work by eating the wrong foods.”

If you're serious about losing weight you want to do a little homework. Find out what foods are good for you, and which ones will only add fat to your body. You can't work off a bad diet or any food that your body can't process and pass through. If you wonder why you're adding body fat it's because your body can't process the food you're eating.

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. 

Best Foods To Eat For Weight Loss

Some of us spend hours every week working out thinking they can lose weight if they keep pushing themselves at the gym. If I do more at the gym I can work off this flab. Well the truth is that you can't. Your diet or the foods your eating and the drinks your consuming might be the only thing your working off. 

 

I found the only way I could lose my flab is to trick my body into burning my body fat. I did that by changing the foods I eat and stop drinking calories. So what should your diet be. In a perfect world, in the perfect situation, you would prepare all your food yourself. You would stop eating all dairy products, eggs are not dairy, eggs are a good form of protein and one or two eggs a day won't hurt you.  

I started eating real food and stopped eating in restaurant and stopped buying pre-made foods. I started drinking more water. I like drinking ice water and I bought a new stainless steel tubbler for cold drinks. My ice tea stays cold for several hours. Yes, it's important to eat real food but it's equally important that you give-up the other foods that aren't on the food pyramid. Eating foods thar help your body burn body fat is key to losing and keeping weight off. The biggest reason you added the body fat was due to the foods and drinks you consumed. You quit eating those foods and you can lose body fat. It does take several weeks, it depends on age, activity level, and how much you have to lose. 

If you have more too loseyou may see quicker results, The younger and more active you are, you might see quicker results. If you don't cheap on the food and drinks you can see quicker results. 

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. 

Does Rapid Weight Loss Work?

This is a post from MedicineNet and it's important that you read and understand that the whole idea of "rapid weight loss" not only doesn't work but it's dangerous. You might have friends that lost weight with pills they saw advertised on TV or the internet but just because they had no side-effects doesn't mean you won't. Besides the possible side-effects people always seem to put the weight back.

 Why is that? The programs are designed to give you temporary weight loss, that's all. Because they want you to buy more at a later date and keep you as a customer. Anyone selling anything to the public has to sell a product that people will like and continue to buy, so diet pills were never made to give you permanent weight loss. 

So many marketers promise "fast weight loss" it's difficult to sort through them all.

Most rapid weight loss pitches fall into these categories:

Starvation Diets

Beyonce popularized the so-called "master cleanse" diet: water, lemon juice, maple syrup, and cayenne pepper. Variations of these diets have been around since at least the 1950s. They often also promise "detoxification" through colonics or enemas. These diets are very temporary and sap the strength from your body.

Diet Pills and Supplements

Dozens of diet supplements promise to speed weight loss. Generally, they claim either to block absorption of nutrients, increase metabolism, or burn fat. All these methods are dangerous. If you feel you need diet pills ask your doctor for a prescription. 

Very Low-Calorie Diets (VLCDs)

One proven method of rapid weight loss is the medically supervised very low-calorie diet (VLCD). Most of what is known about rapid weight loss comes from studies of people on these diets. You can do a very low calorie diet by going Vegan, but you have to take supplements to get the extra nutrients your not getting from vegetables. Remember, being a Vegan is a full-time lifestyle.

Creams, Devices, and Magic Voodoo Spells

There seems to be no end to the dubious ideas promoted in the name of rapid weight loss. Most promise to replace diet or exercise. None of this work.

Exercise Equipment can help you lose weight but you have to use the equipment, most people stop using the machine after a few weeks. You can't exercise away a bad diet. So if all you have to do is walk to lose weight, why spend money on a machine to walk. 

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications.

The FDA also does not regulate claims made by over-the-counter weight loss products. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market. This means that dietary supplements do not need approval from FDA before they are marketed.

Aside from the very low-calorie diet and weight loss surgery, no other product, pill, or diet has been proven to work for fast weight loss. The prescription drug Orlistat can help, but it works slowly and only with diet and exercise. Orlistat is marketed as Xenical. Labeling for Orlistat notes that it can cause severe liver damage.

In any rapid weight loss program, what really burns fat is not a pill or type of food. It's the drastic reduction of calories, combined with exercise.

Rapid weight loss diets can have ill effects, but so does obesity. For this reason, very low-calorie diets (VLCDs) are considered a reasonable weight loss option for people with obesity (having a body mass index (BMI) greater than 30) needing rapid weight loss for a specific purpose such as weight loss surgery .

VLCDs are doctor-supervised diets lasting several weeks. The meals are nutritionally balanced, but expensive -- people can end up spending thousands of dollars over time. VLCDs safely produce a loss of 15% to 25% of body weight in 12 weeks. That's for those who finish the program: 25% to half of people don't complete the program. Weight returns when the diet is stopped and happens rapidly; some experts say its best to take a more sustainable approach to weight loss comparable to that of regular diets.

Most people seeking rapid weight loss, though, usually do it on their own. Frequently, it's to achieve a short-term goal, such as fitting into a dress, or looking good at the beach.

Starving yourself is certainly not a good idea. But if you're otherwise healthy, a brief period of extreme calorie restriction isn't likely to hurt you. You should tell your doctor what you're doing, and be sure to include protein in your diet (70 to 100 grams per day). Take a multivitamin, and eat potassium-rich foods (tomatoes, oranges, and bananas)

Also, remember that crash diets rarely help you achieve a sustained, healthy weight. Most people put the pounds right back on.

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.