Getting To A Healthy Weight

Getting to a healthy weight is about changing your lifestyle. Changing what you eat and how you eat. It takes planning to make a lifestyle change. You can’t just make small changes. You have to go all in and start from scratch by first designing a menu you can stick to.

You want to eat fresh. Think about that for a minute, fresh veggies, fresh fruit, frozen is o.k., but frozen without any sauce or syrup. You don’t want to buy any frozen foods that are already prepared and ready to heat and eat. When it comes to meat, poultry or fish be careful of the frozen packages. Read the labels to see if there are any added ingredients. Sodium is your enemy when you’re on a diet. Sodium and sugar or fructose (a chemical substitute for sugar) are two ingredients commonly used in frozen foods and both are not good for your diet.

I know it might cost extra but you want to buy any meat or seafood fresh and the highest quality. I know you're thinking about your budget; Americans overdose on meat, for some reason we think we need to eat meat at every meal. The truth is seafood should only be eaten 3 times a week in small quantities like 4 ounces, poultry 1 time a week in 4 to 6-ounce quantity, and red meat which includes pork 1 or 2 times a month in 4-ounce quantities. That’s all you need. All meats contain animal fat, even if you can’t see the fat like you can on poultry it’s there and it goes straight to your stored fat area.

If you cut back on the meat you’re eating the cost of groceries shouldn’t change, even if you’re spending more on the meat you buy. In fact, eating fresh and only snacking on fruit, nuts and seeds you should be saving money. Also, drink mainly water, you can flavor it with lemon. Hot or ice tea (no sweetener), or black coffee (no sweetener) non-diary creamer is o.k., check the label for the calorie count.

When you get serious about losing weight you want to stop smoking. If you drink alcohol you want to cut back. Personally, I had to stop all beer and wine when I got serious. After you lose the body fat and get to a healthy weight, you can drink alcohol in moderation. Two drinks a day for a man, one drink a day for women. I don’t know why, that’s what all the books say.

Also if you're going to get to a healthy weight you want to "manage your stress." I understand that most of us have no idea how to do that and some of us don’t realize they have any stress. I was in my own business for 30 years and I know I had stress but I loved stress. Dead-lines, dealing with employees and tax management, I could handle it. Men especially like to be busy and until they have more than they can deal with, they don’t realize the stress they have. The reason I mention stress is because most people manage their stress by eating. Being busy causes a person to become hyper. Then when you want to slow-down, you’ll take a break and that’s when most of us will look for something to eat. It happened to me.

I learned to walk, when I stop working and want to think or just take a break, I’d get up and walk. I might walk for 10 minutes or more until I’m calm and have thought through the situation. When I’m working from home, I use a stationary bike for a break from writing. You might think that writing isn’t stressful but anytime you have to produce work in a certain amount of time, that’s stressful. Learning to mange your stress without eating is a big part of living healthy.

Research shows you can improve your health just by losing between 5% to 10% of your weight. Then depending on how much weight you have to lose, You probably will continue. It does get easier. Losing say, that first 10% will give you more energy and you’ll feel it. That makes the next 10% easier because you’ll feel better and have more energy so your activity level will increase and you’ll burn more calories just by being more active.

Often when a person becomes overweight they lose the willingness to be active, therefore they burn fewer calories. That’s the downward spiral you can fall into and the slowing-down is so gradual you don’t realize you're slowing down. Have you ever wondered why an overweight person can eat less than a thin person but not loss weight. The thin person burns more calories naturally. They may not even workout, but they still burn more calories than someone overweight.

If you're someone who has been overweight for some time and have tried dieting, dieting restricts the amount of food you're eating and it’s not healthy. Forget those diets and change to a healthy meal plan. It will take some work on your part. You need to do some research and find a meal plan for you. The trick is to eat fresh. No processed foods, no already prepared foods, you make the food yourself.

If you don’t know where to start, you might think about "Weight Watchers”. For a beginner, they know how to motivate you and keep you on the right track. You don’t have to stay forever, but you want to stay long enough to learn how to lose and how to keep it off. Don’t buy the food plan, you don’t have to and there’s no pills involved. It’s a support program. They teach you how? If you're not a self-starter, this might be the way to go.

If there is no Weight Watchers near you, look online for a location near you or use the “online program”.
E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.
My second e-book is available in the same stores. And on smashwords.com.

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.

Losing weight is a lot like quitting smoking. It is mind-over-matter. The ones that suceed are the ones that don't give-up. Study everything you can find about weight loss and remember that we can't all lose weight the same way. What works for me probably won't work for you. You have to find what works for you.

After 30 years of struggling to lose body fat, I hit across something that worked for me. I had little success losing body fat until I retired. I took the time to study about losing body fat and after about six months of a healthy diet and exercise, I lost my last 20 pounds of fat.

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. 

How To Measure Body Fat and Why Obesity Is Important

I like this post from VeryWell.com. It explains a little about being overweight, but more important what the healthcare industry thinks about being overweight and why your insurance premiums may be going up or your taxes. All health care costs are not directly paid by the insured, some are paid in taxes. On average the American Tax payer will pay about 26% of his income for health care either directly or indirectly.

By Amanda MacMillan

tObesity means having far too much body fat. It's about much more than your clothing size or how you look. It can seriously affect your health.

Your whole body feels it, from your joints to your heart, blood pressure, blood sugar, and other systems. The extra fat cells produce inflammation and various hormones, which boosts your odds of chronic medical conditions.

If it seems like those odds are stacked against you, remember that it's possible to beat them. The first step is to know where you stand.

Are You Obese?

You step on the scale and your doctor or nurse notes your weight. They might also measure your waist since it's especially risky to have too much belly fat.

If your doctor says you're overweight, that means "you're slightly over what's considered healthy," says Y. Claire Wang, MD. She's co-director of the Obesity Prevention Initiative at Columbia University.

Obesity is beyond being simply overweight. It's very common -- more than 1 in 3 U.S. adults are obese. If you're one of them, you can work to lose weight. Although it's not easy, dropping some of those extra pounds -- maybe fewer than you think -- starts to turn things around for you.

What Your BMI Says

For adults, experts usually define obesity based on body mass index, or BMI. This formula relates your weight to your height.

For instance, if two people weigh the same amount but one is taller than the other, the taller person will have a lower BMI. To find your body mass index, plug your height and weight into a BMI calculator.

If your BMI is:

• Below 18.5: underweight
• 18.5-24.9: normal
• 25-29.9: overweight
• 30 or higher: obese

If you're obese, your doctor might talk about the categories of obesity:

• Obesity level l: BMI of 30-34.9
• Obesity level ll: BMI of 35-39.9
• Obesity level lll: BMI of 40 or higher, which some also call "morbid" obesity

By knowing how overweight you may be can answer a lot of questions. Sometimes your doctor may tell you to lose weight but doesn't tell you how bad your condition really is. Yes, he records everything and shares it with your insurance company but is he being honest with you or does he just want you coming back again and again. 

Some doctors will tell you but other doctors are afraid of losing you as a patient if he says the wrong thing and you get upset. 

If you think you might be overweight you need to know how much overweight and work to do something about it. Americans will get a new health care system and the worst thing that can happen to you is to be put in a high-risk pool. 

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. 

Protect Yourself From Serious Illness

Surprisingly Simple Longevity Tests

No one can predict exactly how long you'll live, but researchers have devised some surprisingly simple tests that are strongly correlated with a risk of early death - or a longer life - in the years to come.  Here's a look at some basic ways scientists are attempting to assess your physical capability and the associated chances of living longer. Being in good shape doesn't have anything to do with "how strong you are". Being fit and healthy is what keeps us from have a serious illness. We can get a head cold and it never slows us down but if we get some type of bronchial infection that's serious. Take the simple test below and see how fit you are. 

1.   Sitting-Rising Test:  Developed in the late 1990s by Brazilian scientist Claudio Gil Soares de Araujo at Gama Filho University in Rio de Janeiro, this test simply involves going from a standing position in a small (2 meters by 2 meters) area, to a sitting position on the floor, and then rising again.

Subjects are scored according to how many supports they require to perform the cycle: a point lost for using a hand, forearm, or knee, for example, to either sit or stand.  Another half-point is deducted for generally unstable execution.  A total of 10 points can be achieved for each full cycle.

In a 2014 paper published in the European Journal of Preventive Cardiology, Araujo and others discovered that older adults had a 5-6 times greater risk of mortality during the 6.3-year follow-up period, if they scored only 0-3 points on the test, relative to the top-performers scoring between 8-10 points.  A total of 2002 adults between the ages of 51 and 80 years participated in the study.

Araujo's team writes that the Sitting-Rising Test (SRT) is a simple gauge of musculoskeletal fitness, with the capacity to predict mortality among community-dwelling adults in this age range.

2.    Grip Strength:   The strength of your hand grip is typically measured using an electronic dynamometer.  In numerous studies, a stronger grip has been linked with lower all-cause mortality, especially among older adults. In the 2014 UK study of adults aged 53, women's grip strength ranged from 21kg (46lb) to almost 34kg (75lb), while the men squeezed from 36kg (79lb) to 54.5kg (120lb).  Averaged across both sexes, and taking other risk factors like body mass index, smoking status and physical activity levels into account, the 53-year olds with the poorest grip strength had anywhere from a 29% to 98% greater risk of death from any cause during the 13 years of follow-up.

3.    Standing Balance Time:  The same 2014 BMJ paper examined how long its subjects could stand on one foot with their eyes closed.

 The resulting times were short, with a maximum average of just 19 seconds for men, and 10 seconds for women.  The good news: achieving simply those brief standing balance times was linked with lower mortality.  Poor performers of the standing balance test -  clocking in at just 3 seconds for both women and men - had a 2.5 greater chance of dying from any cause, during the 13-year study.

4.    Sitting Height:  If you think your overall height is the only tallness measure researchers are interested in, you're wrong.  Sitting height, an anthropometric measurement which compares the relative proportions of the torso and legs, has been linked in Western populations to the incidence of heart disease. Greater leg length (and less relative sitting height) has been viewed as an indicator of better childhood health, which may protect against age-related illnesses like heart disease and diabetes in adulthood.  

5.    Gait Speed:  Can how fast you naturally walk say anything about your longevity?  Yes - according to epidemiologists from the University of Pittsburgh and elsewhere, in their 2011 paper published in JAMA. The researchers examined 9 separate studies involving a total of 34,485 participants and found that among both sexes, gait speed was linked with survival at all ages. A natural gait speed of 0.8 metres/second (about 1.8 miles/hour) corresponded with average life expectancy for each age; walking faster than that as a natural pace was linked with better than average longevity.

Since walking requires energy, balance, and engages multiple organ systems to work together, the researchers suggest slower speed may indicate hidden illness or poor overall conditioning.

6.    Waist to Height Ratio:  Some researchers believe that waist to height ratio - calculated by dividing the waist circumference in centimetres by a person's height (also measured in centimetres) is a better predictor of disease than weight or body mass index.  The advice is simple: keep your abdominal fat down, and make sure your waist measurement is not greater than half your height.

Bottom line:  These tests are simple tools to measure the statistical probability of an early death, as indictors of overall health and conditioning.  You can improve your own odds of living a long, healthy life by staying physically active, eating an anti-aging diet, staying active within your social circle, keeping stress at bay, not smoking, and drinking only in moderation.

I like the Waist to Height Ratio as being the best way you have to know that you have too much fat. Some woman become very concerned with fat arms or fat legs but the only fat that's important is belly fat. Once you lose your belly fat the fat in other places will also drop off. 

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. 

Eating Fresh Veggies

About eating more vegetables

So how important is it?

The benefit of nine veggie-serves a day is astounding. Seven servings (not even the nine we recommend) slash your risk of death at any point in time by 42 percent compared to folks who eat one serving a day. Fresh vegetables offer the best protection, each daily serving reduces your overall risk of death by 16 percent (salads reduce risks 13 percent) and each serving of fruit by 4 percent.  

But only around 60 percent of you eat four servings of veggies a day at least four days a week. And French fries (your most favorite veggie) don’t win you any points!

Here’s how you can ace your veggie-serves:

1. Start smart: At breakfast try sliced tomatoes with 100 percent whole grain toast; butternut squash puree added to oatmeal. Get creative. (one serving)
2. Snack smart: Midmorning and afternoon grab carrot and celery spears with non-fat, no-sugar-added Greek yogurt or ¼ cup hummus. (one-two servings)
3. Lunch a bunch: Toss together two cups greens (two servings), ¼ c. tomato (1/2 serving), two tbsp. avocado (1/2 serving), and ¼ c. blueberries (1/2 serving).  (three and a half servings)
4. Dinner—and it’s done: Enjoy mixed, steamed veggies (one cup = two servings) with a drizzle of extra virgin olive oil.

Not enough veggies are one of the big reasons for obesity. Also, eating all your veggies will cure a lot of your health problems. What you eat is what keeps your body functions running properly. Just because you're still alive doesn't mean your body is working properly. Just like an 8-cylinder engine, it can run on 7- cylinders but that doesn't mean it's working properly. 

-----------------------------------------------------------------------------------------------------------------------

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. 

Starvation Diets Never Work

The face of dieting is changing. For too many years we would diet, lose some weight, the weight would come back and we'd do it all over again. Today diet company's and the diet guru's are taking a different approach. They have finally seen the light and they know the public doesn't believe the claims of quick weight loss and permanent weight loss any longer.

So now, the guru's are preaching reform. Change your life and be a healthier person. Live a healthy lifestyle and you'll lose weight. "Eat clean", that's the new catch phrase. In fact, some say not to weigh yourself. Getting healthy is all about body fat. Lost a couple of pants sizes, that should be your goal. You'll look better and fell better. The scale isn't that important. I only use the scale once a week to see if I'm going in the right direction.

Sounds simple, ya. It's not that easy to forget everything you were taught as a child. To learn to like different foods. We are a product of our parents and other members of our family and if we have weight problems today it might be because of the way we grew up. So now as an adult, why is it that we are first realizing at this stage of our lives, that we need to lose weight. Or maybe we knew about this problem earlier as a teen or even earlier in grade school.

You might know that today pre-school and even grade school kids are not as heavy as they were 10 years ago. Things are changing and young parents are making that change. Kids under 10 years are more physically fit. They are more active and I think that some are starting to eat better. So there is hope that our population will become healthier over time.

But for now, we have to fix our own lives. If we truly want to be healthier we have to be more active and we have to eat better. Just going on another diet is probably not going to work. Oh sure, you might lose a few pounds but can you keep off the weight after you stop dieting. You see, there lies the problem. I'm one of those people who believe "diets don't work". It's a little like smoking because food can be addictive with all the sugars, salt and other chemicals that manufacturers use. Even when you buy produce or meat, chemicals are used to enrich the land where they grow the produce and chemical hormones are used in animals and poultry to stimulate growth. It's hard to get away from addictive in food, but there are new foods coming out, like organic produce and free range poultry and hormone free dairy and beef.

Eating healthy foods is the only way to permanently lose weight and avoiding foods with chemical, high-calorie foods, and processed foods.

I know what everyone is thinking, "those foods are expensive". Yes, I know, but eating healthy is more than just eating healthy foods, eating healthy also means that you have to cut back on the amount of food you eat. For families, this won't be easy. Families have to agree that they want to eat healthier, and that means cutting out the snack food and the high-calorie drinks. After that's done the cost of the healthy foods won't change your food bill.

There's a lot of benefits to eating healthier, especially for kids. They won't be sick as much so they won't miss as many school days. They'll do better in school because they'll be more alert and have more energy.  And being more active in their lives will help them lose body fat. For the adults, you will be more alert and sharper and being more active will help you lose body fat. You'll be more productive at work and at home.  And being a good role model for your kids will get them motivated. Anyone can be thin and trim and you don't have to live in the gym. It's pretty simple, eat clean and eat fresh and do more walking about, one hour a day more.

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. 

A Poor Diet Is Tied To Health Problems

I wrote about losing body fat, exercising, and diet so when I found this post on WebMD I wanted to reblog it. I wrote a similar post this week on another blog. I was emphasizing the need for a good diet. You can't tell immediately that your body isn't functioning properly. It takes time, sometimes years and by that time you just think your condition is because of your age, but it not. Your bodies condition is due to a bad diet and lack of exercise or just not active enough. Read the post below for more information on a bad diet.

Study explores which foods and nutrients may be helpful or harmful

By Karen Pallarito

HealthDay Reporter

Nearly half of all deaths from heart disease, stroke, and diabetes in the United States are associated with diets that skimp on certain foods and nutrients, such as vegetables, and exceed optimal levels of others, like salt, a new study finds.

Using available studies and clinical trials, researchers identified 10 dietary factors with the strongest evidence of a protective or harmful association with death due to "cardiometabolic" disease.

"It wasn't just too much 'bad' in the American diet; it's also not enough 'good,'" said lead author Renata Micha.

"Americans are not eating enough fruits, vegetables, nuts/seeds, whole grains, vegetable oils or fish," she said.

Micha is an assistant research professor at the Tufts University School of Nutrition Science and Policy in Boston.

The researchers used data from multiple national sources to examine deaths from cardiometabolic diseases -- heart disease, stroke, and type 2 diabetes and the role that diet may have played.

"In the U.S. in 2012, we observed about 700,000 deaths due to those diseases," Micha said. "Nearly half of these were associated with suboptimal intakes of the 10 dietary factors combined."

Too much salt in people's diets was the leading factor, accounting for nearly 10 percent of cardiometabolic deaths, according to the analysis.

The study identifies 2,000 milligrams a day, or less than 1 teaspoon of salt, as the optimal amount. While experts don't agree on how low to go, there is broad consensus that people consume too much salt, Micha noted.

Other key factors in cardiometabolic death included low intake of nuts and seeds, seafood omega-3 fats, vegetables, fruits and whole grains, and high intake of processed meats (such as cold cuts) and sugar-sweetened beverages.

We are killing ourselves because of what we eat. Lose your body fat, eat the right foods and walk more and you can live a longer, healthier life.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. Just type in the search line “getting to a healthy weight”.