Good Reasons To Lose Weight

When and How

From aboutHealth.com 
Obesity has been linked to type 2 diabetes, heart disease and high blood pressure just to name a few, but now researchers tell us that excess body fat can also cause Alzheimer disease. Boy, that's scary.

Researchers have specifically found that obesity in middle age predicts an earlier onset of Alzheimer disease—and a higher burden of disease (meaning that the disease will be more severe when it hits).

In an analysis of the Baltimore Longitudinal Study of Aging, researchers looked at the relationship between midlife body mass index (BMI) and the time of onset of Alzheimer disease as well as the severity of the disease.s

The study authors found that higher BMI in middle age (50 years of age) was associated with an earlier onset of Alzheimer disease as well as higher measures of disease severity.

The researchers found that there was more amyloid deposition (a defining factor of Alzheimer disease) in the brain of patients with a higher midlife BMI, as compared with those who had a healthy BMI at age 50.

This indicates a more severe form of the disease.

The researchers concluded that a healthy BMI at midlife may thus delay the onset of Alzheimer disease.

Obesity and Dementia

Earlier studies have consistently shown that obesity is associated with dementia. In another study similar to the one above, but conducted in eastern Finland, researchers followed patients for a total of 26 years, measuring their BMI at an average age of 50 as well as later, at an average age of 71. The researchers observed which patients developed dementia later in life, and found that, again, higher midlife BMI was associated with a higher risk of dementia and Alzheimer disease.

An analysis of the Swedish Twin Registry by researchers concluded that “both overweight and obesity at midlife independently increase the risk of dementia [and Alzheimer disease].” 

Stave Off Weight Gain in Middle Age

The evidence seems clear at this point: overweight and obesity at midlife puts one at a higher risk of developing dementia as well as an earlier onset of Alzheimer disease.

Unfortunately, midlife is also a time at which many individuals tend to gain weight, as metabolism slows down a bit and many become more sedentary.

Knowing this, however, should lead to greater vigilance in middle age to keep up an active lifestyle and eat healthfully.

Note: for more information on Alzheimer disease itself, check out About.com’s dedicated site at alzheimers.about.com.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

There's No Easy Way To Lose Weight

Everyone looks for the easy way to do everything. We look for the App to change the stations on the TV, you look for the App to open the garage door, the App to do your Taxes, but for losing weight there’s no easy way. Did You ever do a search: "lose weight” and see all the different websites that have the answer for quick or fast weight loss. Just buy this and eat this and the weight will melt away. It won’t happen and if you lose weight it usually comes right back.

I lost weight by changing my diet and I never went back. And if I’m on vacation or go to a family gathering and I do slip up and eat something that will add fat, if you go right back to your meal plan the next day, any extra fat you added will disappear fast. When I changed my diet and started to eat fresh, mostly vegetables and fruit for dessert or for a snack, eating more nuts and not eating that food I use to eat. Not eating that food that put the weight on in the first place. I’m not a vegetarian, I do eat meat, but I stick to white meat chicken or tuna or wild salmon.

 My trick to losing weight is to eat as little animal fat as possible. White meat chicken has some yellow fat on the outside of the meat and It’s easy to remove, so you are eating meat that’s 95% fat-free. Fat on a fish is almost the same, the fat lays outside the meat under the skin. The advantage to eating fish is you get the nutrients from the Omega-3 fatty oil in the fish and salmon and tuna are rich in Omega-3. Other seafood has fish oil and minerals but for my money, I’ll buy wild salmon and tuna. I think you get more nutrients for your money. Red meat and even pork has animal fat marbled through the meat. Some red meat is leaner than others but all animal meat contains animal fat. It’s a good source of protein but you can’t avoid the animal fat and that’s the part your system doesn’t process very well and will turn most of it into Body fat and store it. 

Yes, humans have always eaten animal meat, but throughout history man has never had a very long lifespan. On average we probably live longer today than humans have ever lived throughout history. Having said that, science has no idea how long humans could live if we could eliminate disease and illness. 

Now we all know that science can’t remove all disease and illness in the next century, but we can change our diet and become healthier and whether science knows that or not, eating healthy is the answer to longevity. That and exercise for your body and your mind will definitely keep you fit and active for many years to come. 

It would be nice to avoid all those health problems our parents have or had. And by eating healthy I know I’m going to live a better, longer life. 

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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 Workouts For Overweight Exercisers

Everyone needs to exercise no matter what kind of work you do. No matter how physical your job is, you generally use the same muscles over and over and if you're not doing regular exercise you can get muscle cramps, muscle strain, and possibly a pulled muscle. Pulled muscle can cause time off work and loss of wages. Exercise will keep you limber and help you avoid injuries.

Starting a new workout routine is hard for everyone, but it can be especially hard if you are overweight or obese. The health club environment can be intimidating and putting together a program on your own can be both uncomfortable and confusing.

But if you are heavy, exercise is important. Workouts will help you to lose weight, can help you to change the way you feel about yourself, boost your mood, improve your health, and make daily activities more comfortable.
So how do you get started? First, make sure that you are healthy enough for physical activity. Visit your health care provider and ask key questions about limitations or modifications that may apply to you. Then choose a workout that you enjoy enough to stick to. These five programs are particularly well suited for larger exercisers. See what interests you, and then use the tips to get started on a path to a leaner, fitter you.

5 Best Workouts for Overweight Exercisers

1. Walking
   This seems like an obvious choice, but there is a reason that walking tops the list of the best exercise for just about everyone. Walking requires very little equipment and it can be done almost everywhere. Walking is low impact, improves strength and mobility in the lower body, and can be easy, moderate or vigorous depending on your specific plan.
   Get equipped for walking by investing in a good pair of shoes. Visit a locally owned shoe store where a walking or shoe expert will recommend several brands and let you take a few out for a test drive.
   • Tips to start a walking program. If you are absolutely new to exercise, start by walking for just 10 or 15 minutes each day. Gradually add time so that you work towards one full 30-minute session. Don't worry about speed or pace in the beginning. Make consistency your goal.
     As your fitness level increases, see if you can begin to increase the speed and intensity of your workout. Researchers have found that a moderate intensity can be achieved by reaching a 100 step per minute pace, or 3000 steps in 30 minutes. You may choose to invest in an activity monitor, but an inexpensive pedometer will count steps for you too.

1. Aqua Jogging
   Water activities are particularly well suited for people who have painful joints or difficulty moving. But lap swimming is too intense for many people and water aerobics classes are not always available. A good alternative is aqua jogging.
   Aqua jogging is simply running in the water with the help of a buoyancy belt. You get all of the benefits of running or walking without the impact. Compare prices online to find a buoyancy belt that meets your needs. Then find a deep pool and begin jogging!
   • Tips to start an aqua jogging program. Your feet shouldn't touch the bottom of the pool when you aqua jog. This may seem counter-intuitive, but you move forward in your lap lane only by moving your legs against the water. It takes more effort than you might imagine, so start slowly and increase the duration of your workout as you begin to feel more fit.
2. Group Exercise Classes
   One of the best ways to stick to an exercise program is to develop a social support system. Group exercise classes are a perfect place to find friends. But you'll want to be sure you find a class that meets your needs.
   Before you invest any money, preview the class by watching it first. Remember that it takes an overweight exerciser more time to move through certain movements so watch to see if the pace of the class is too fast. Also, watch how the instructor cues the choreography. A good teacher will give plenty of advance warning for movement or direction changes.
   • Tips to start an exercise class. Greet the instructor on your first visit. Introduce yourself and explain that you are starting a new workout program. By connecting with her, you send a message that you are open to feedback and encouragement. The instructor should provide extra guidance and modifications to make sure you are comfortable during class.
3. Strength Training
   There are many good reasons to start a strength training program. But for an overweight exerciser, there are special benefits. Strength training can correct postural issues that may arise from carrying extra weight.  Strength training can also increase the range of motion in all of your joints. Finally, when you build muscle, you boost your metabolism when your body is at rest.
   You can start lifting weights at home, but this is one instance where joining a gym or hiring a trainer may be particularly beneficial. You can use a single session with a personal trainer to learn simple exercises to get you started and show you technique cues that will help you to keep your form in good shape.
   • Tips to start a strength training program. If you join a gym, you might find that some strength training machines are not made to accommodate a larger body. Even if you don't hire a trainer, the gym staff should be able to show you how to adjust equipment or use alternate exercises to work each muscle group.
     Remember to start slowly and don't do too much too soon. Consistency is the most important element of your new workout program, so the worst thing you can do is to overdo it on your first day so that you have to take a week off.
4. Tai Chi
   Mind-body exercise has become more accessible to the general public. Yoga, moving meditation and Qigong classes are easier to find. But sometimes they are difficult for overweight exercisers. Many balance-oriented yoga postures , for example, are difficult for people who are obese because they have a different center of gravity.
   Tai Chi uses a series of flowing movements to increase range of motion in the joints and incorporate some (usually standing) balance postures. Tai Chi also incorporates meditational elements that help to decrease stress and improve your sleep to lose weight.
   • Tips for Starting Tai Chi. As with any group exercise class, you should preview the program before you invest money. Ask the instructor if previous experience is necessary and what accommodations can be made for a new exerciser. Also, ask about the location. Some Tai Chi classes take place in outdoor parks or nature preserves. You'll want to be sure you are comfortable exercising in a public setting before you invest.

Remember that the type of exercise you choose is less important than the fact that you are doing it. Don't be afraid to try everything on the list! Keep a journal to track your progress and be sure to check in with your physician if you are having difficulty maintaining the activity or if other symptoms arise.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

You Can Start Exercising At Any Age

Men who began their "relatively intensive" endurance exercise before age 30 had been doing it for an average of 39 years (since the age of 22), while those who started after age 40 had been doing it for an average of 18 years (since age 48).

Resting heart rates were similar among men in both exercise groups (about 57 to 58 beats per minute), but were much higher among men who didn't exercise (nearly 70 beats per minute). The men in the two exercise groups also had much higher maximum oxygen uptake than those who didn't exercise.

Men in both exercise groups showed similar evidence of exercise-related improvements in heart structure and function, according to the study that was to be presented Friday at the EuroPRevent meeting, in Amsterdam, The Netherlands. Research presented at medical meetings should be considered preliminary until published in a peer-reviewed medical journal.

"Thus, despite biological changes with age, the heart still seems -- even at the age of 40 -- amenable to modification by endurance training. Starting at the age of 40 does not seem to impair the cardiac benefits," study author David Matelot, of the French Institute of Health and Medical Research, said in a European Society of Cardiology news release.

"However, endurance training is also beneficial for bone density, for muscle mass, for oxidative stress. And these benefits are known to be greater if training was started early in life," he added.

While physical activity can't stop age-related declines in heart structure and function, it can slow them down, Matelot noted.

He said "it's never too late to change your way of life and get more physically active. This will always be beneficial for the heart and well-being. And there's no need for a high level of training for many hours a week. Using the stairs rather than the elevator, or gardening regularly, can also be beneficial."

Just walking more, like 30 minutes a day more, can help anyone. Walking is hard on your joints? Use a stationary bike and watch TV or read at the same time.  There's two different types of bikes. The one I like allows you to sit normally like you sit in a chair. Use the stationary bike for long periods of time in the evening and it keeps you out of the kitchen. I have bad knees so I don't try to stress my legs. It's not necessary, I just pedal slow and steady. I take a break occasionally and then start again. 

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

Are Food Cravings Your Problem?

Food cravings are one big reason for being overweight. Everyone has food cravings and the food industry is making millions off us. I was in Walmart yesterday to pick up some bottled water and I really believe there was more shelf space devoted to snacks and drinks then groceries. Then you add the frozen processed foods and all the candy and is it any wonder that we have an overweight population.

O.K., we do need snacks, but what can I buy that's healthy? What if you had a go-to salty/crunchy food that you could turn to in these instances that was actually healthy for you and your waistline?  Well you do...Almonds!

Almonds are loaded with healthy fats and protein that will keep you feeling full for hours, making them a terrific fat-burning snack to scratch that salty/crunchy craving itch. But I go one step further and buy salted mixed nuts. All nuts have good properties. Different nuts are rich in different vitamins and minerals so you don't have to skip any. I like a hand full in the afternoon and that kills the cravings until dinner. Remember just one hand full, the amount that will fill your palm. Nuts have calories and you can kill your diet by eating too much. 

So if you want to lose weight you have to start by changing what you eat. Start to eat natural foods, eat fresh, no processed foods, processed foods are foods that are pre-made and ready to eat, like the foods in restaurants and the foods in the frozen food section of the supermarket, no added sugar or salt, salt in foods adds to water retention and will cause high blood pressure. No enriched flour, including enriched wheat, it's as bad for you as sugar. 

Until you get back to a healthy weight you should make your own meals and brown bag lunch. One more tip "if you want to lose weight don't skip breakfast". For those who don't eat breakfast, have a protein shake. You need the protein first thing in the morning, the first hour your up.And here's another tip (after all, two tips are better than one):  While almonds are great, it's easy to overeat almost any food when eating straight out of the container.  In fact, research shows that you will eat on average two to three times MORE of a food when eating out of the container, than if you pre-portion your food out into a bowl.


Done of this is difficult, there are hundreds of websites that can help you. You have to want to change.
The point is that you can have healthy snacks. Losing weight doesn't mean starving.  I just changed  what I eat. So we covered snacks and that's a big part of your calorie intake, but drinks also count for almost as many calories as snacks. People will often forget about the calories in snacks and drinks because they don't think those calories are enough to count. But the truth is that snacks and drinks throughout the day will add up to more calories then your meals. 

Nuts, fruit including dry fruit that has no sugar added, seeds or some veggies like baby carrot are all good snacks, avoid the dips. 

For almonds, a 2 ounces (the typical serving size) is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next main meal.

A person should only consume about 1500 to 1800 calories a day depending on your weight. Now if you switch to drinking soda, they're about 200 calories a can unless your drinking a diet drink with zero calories. If your drinking a zero calorie can of soda you have to deal with the chemicals. And you might say "so what", "chemical are in everything anyway". Your right, but if your trying to lose weight, chemicals will affect your metabolism which is the bodies way of burning fat and if you slow down your metabolism your not burning fat, your just storing fat from the food your eating. 

If you start your morning at the coffee shop where you might order a Latte and then add sugar, you might be drinking 300 calories or maybe 600 depending on the size. If you drink plain coffee at work and put cream and sugar you might be drinking 100 calories and if you grab one of those donuts in the break room you might be taking a "500 calorie coffee break". It's now about 10 am you had no breakfast, just the Latte and your coffee break and your already consumed more then half your calories for the 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. 

Losing Weight Is All About The Food You Eat

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, that about the same as lunch, 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 the 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.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

blogonweight.blogspot.com

Howbaddoyouwanttoloseweight.blospot.com

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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 Pants Don't Lie

I read several posts every day and the one I thought was the best one today was on Wordpress.com. The author BandedGirl writes about her battle with weight and her last post is worth a read. "Your pants Don't lie" and I copied a small part:

"So after all these things happened, i gave up, i started eating more, drinking more, not exercising,

eating more than i know is right and stopped believing in myself. What is the end result, my pants not buttoning do NOT lie it speaks the truth. It is UP to me to get back on track. I can say and write what i want to, but until i do..actually do something about it..my pants will continue to tell the truth.."

Just that small part of her post gives you an insight into her battle with weight loss. Many of the celebrates that advertise those weight loss products on TV looked good for a while but most of them have gained the weight back. It's easy to start to cheat after you started to lose weight. You can liken losing weight to stop smoking. There's a type of addiction to some foods mostly because of the food additives manufacturers use in their products.

That's why the only way to lose weight permanently is to learn to eat differently. It's the food we eat that adds the weight. Eating all natural food like fresh fruits, vegetables, and fresh meat and seafood will change the way you metabolism works and your body will start to burn your body fat.

Losing weight is about losing body fat. Don't worry about the pounds, worry about the inches around your waist. As your waistline slims down other body fat will also shrink

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.