The Exercise And Weight Loss Connection

In the real world, the vast majority of people who lose significant amounts of weight and keep it off are exercisers. The National Weight Control Registry (NWCR) researched a population whose members have all lost at least 30 pounds and kept the weight off at least one year. Ninety percent of these individuals report exercising regularly, and the average member burns more than 2,600 calories a week in workouts.

Many kinds of exercise can be effective for weight loss, but running is among the most effective. In a 2012 study, Paul Williams, of the Lawrence Berkeley National Laboratory, found runners were leaner and lighter than men and women who did equivalent amounts of any other type of exercise. The main reason seems to be that people typically burn more calories per minute when running than they do when swimming, riding a bike or anything else.

Running is a great way to lose weight. Countless women and men have shed excess pounds and kept them off with the aid of this simple form of exercise. Success is not guaranteed, however. A sensible diet is an essential complement to running for weight loss.

Studies involving NWCR members and others have demonstrated that exercisers are much less likely to yo-yo. So unless you are interested only in temporary weight loss, you should change your diet and exercise. There’s another benefit to combining diet changes with exercise when you’re trying to lose weight. When people lose weight through calorie restriction but without exercise, they tend to lose muscle along with body fat. But when they change their diet and exercise, they preserve muscle and lose more fat.

Understanding the most effective ways to run for weight loss before you start helps you avoid common mistakes — and gets you the results you want.

DECIDE YOUR GOAL WEIGHT

Make your plan specific. Know exactly what your goal weight should be so you know what you’re working with. Expand beyond your overall weight to also include goal body fat and some simple body measurements to keep you honest (and motivated) on your journey. A tape measure is cheap, and an accurate scale — especially one that measures body fat — can be a big help.

START ON THE RIGHT FOOT

New runners need to remember it’s important to ease into your new program. Increase the challenge level of your workouts gradually to lower injury risk and get the best results. As a high-impact activity, running causes more overuse injuries than other forms of cardio.

Unfortunately, the risk of injury is greatest for heavier men and women who are likely to run specifically for weight loss.

Experts recommend that overweight men and women use these three rules to start a running program on the right foot:

First start walking 

Ease Into a walk/run routine

Be careful not to get your heart rate up too high

Compared to running, walking is less stressful on the bones, muscles and joints of the lower extremities, yet it’s stressful enough to stimulate adaptations that make these areas stronger and more resilient. This makes walking a great tool to prepare your body for running. Or if running isn't possible for you, do what I do and use my bike. If you haven't noticed, biking has become really popular this year.

 

Your early workouts may consist entirely of walking or a mix of walking, biking or running, depending on how ready your body is for running. As the weeks pass, tip the balance further and further toward running until you are comfortable doing straight runs.

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. The biggest mistake most beginners make is to give up too soon. If you don't see results after two months look at your diet.

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. 

To lose weight, it helps to maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: Eat less and move more.

Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your rate of weight loss — at least in theory — by eating less. The problem is that running, like other forms of exercise, increases appetite which makes it difficult to eat less — something known as the compensation effect. This is the primary reason exercise often fails to meet people’s expectations for weight loss.

Individual appetite responses to exercise are varied. Working out has little effect on hunger in some people, yet makes others ravenous. There’s not much you can do about it either way. If running increases your appetite, you will probably eat more. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat.

Actually, most of us don’t suffer from consuming too many calories, but rather from consuming too many empty calories. Before you try to cut calories, sports nutritionist Matt Fitzgerald, author of the book “The Endurance Diet,” recommends adjusting your diet to eat better than you were by cutting back on cookies, white bread and anything processed. Replace the junk with more fruits, vegetables and lean proteins and see what happens. You’ll likely see good results and feel better just by adding more high-nutrient foods, and you’ll naturally cut calories when you make the switch.

High-quality foods — foods boasting macronutrients, micronutrients and fiber — are less energy dense and more satiating than low-quality, processed foods, so they fill you up with fewer calories. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on weight loss.

Here are lists of high-quality and low-quality foods, given in rough descending order of quality.

When you start running, make a simultaneous effort to eat fewer foods from the right-hand column and more from the left-hand column. There is proof it works. Danish researchers reported that new runners who ran more than 5K (3.1 miles) per week for one year — but did not change their diets — lost an average of 8.4 pounds. Meanwhile, new runners who also changed their diets lost an average of 12.3 pounds.

However, make sure you’re taking in enough calories. Often, athletes are chronically underfueling, and that slows their metabolism to a crawl, explains Nanci Guest, the dietitian behind the Canadian Olympic team during the Vancouver Winter Olympics. If that isn’t the case for you — and you’ve tracked what you’re eating, so you have that data — then you can cut some calories. But stick to lowering your intake by 500 calories a day, maximum. Don’t cut more than that or you won’t be able to fuel your training (that’s any cardio: riding or running have similar requirements) properly, according to Guest.

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. 

Did you ever wonder how people in some European countries manage to stay thin. When I was in Europe I didn't see any low calorie foods. Restaurants had no diet food or low calorie menus. But no one was what we call obese. I've personally been to more than 15 European countries and normal people are in better shape than American.

I read a non-diet book last year "The secret of eating" were by the author explains that diets don't work. This is a weight loss book about how this woman had gained 20 pounds while going to school in the States and then losing the weight when returning to France, her home country. She goes on to say that in France women don't get fat. In the States when she was going to school the portions of food were too large and foods were too sweet.

When returning to Europe she returned home and returned to eating the way she grew up. In Europe women eat sensible. Good food of very high quality and eaten in small portions. Good food does not mean good tasting, it means food of good quality. You can eat anything you like but eat food of good quality, high in nutritional value. Small portions eaten slowly is better for you, and is satisfying. In the States, people eat too fast, we're always in a hurry to get somewhere. Eat on the run, I see people eat while driving everyday. Woman feeding their children in the car while driving them somewhere. Drive-thru windows are so crowded they should have a gas pump half way to the window. Sometimes I spend 20 minutes in line for coffee, I stopped that. 

No more drive-thru's, if I can't stop and eat or drink at a table or counter then I don't need to.

You know it wasn't always this way. Families use to eat together. At school all the kids eat together in the cafeteria. But at home we eat individually when we're hungry. Maybe that's why families eat out more. It might be the only way to get everyone together.

This plan is for anyone who had trouble sticking to a diet plan. "Don't Get Fat" is a 3 month plan meant to reset your body for a lifetime of healthy weight through slow, gradual weight loss. She goes on to say that many people will love the plan because there's no fitness classes but instead plenty of daily activity and lots of walking. Lots of walking is what people do in other countries and Americans don't do.

To jump start your diet you begin with two days of leek soup. It cleanses the system so you can start out on empty. Followed by meat or fish, vegetables and a piece of fruit. Drink water with meals, be careful of bottled drinks or any drinks with sugar or sweeteners, those are empty calories. Not good.

At the beginning, keep a food journal. While your losing weight you need to evaluate your diet and identify excess calories. You will be able to eat anything after you reach your goal. The big part of reaching that goal is to learn to eat smaller portions. You may want to start by eating 4 or 5 meals a day about 3 hours apart. At night I snack on yogurt, low-fat greek yogurt is filling. You can eat yogurt 2 or 3 times a day, great snack full of calcium and protein. Almonds are a good snack in the afternoon. 

Change what you eat and how you eat and you'll lose weight.If you change what you eat, start to eat healthy, avoid processed foods (those are pre-made foods that are ready-to-eat), no dairy but you can eat non-fat greek yogurt, no wheat and no sugar or any artificial sweeteners.

I know what your thinking and yes this is a weight lose diet, but it's a lifestyle change. Your learning a new way to eat, a way that you will stay with from now on.

If your going to succeed in losing weight and return to a healthy life, you have to forget everything your doing now. You have to forget about the foods your eating now, and start over. What ever you've been doing to lose weight hasn't worked and what ever diets you've tried only gave you temporary weight loss, so if you really want to change your life and become a thinner version of you and a healthier person who will live a longer happier life, you need to start over.

Anything you've been eating will only put weight on you. You need to find a new diet with food you want to eat and that are healthy. You don't have to starve yourself but anything you eat needs to be beneficial to your body. Your food has to give your body energy, but not the energy spike you get from carbs or sugar but real energy that will stay with you. Processed foods will give you an energy high, but then you'll crash about an hour or two later and you get more food cravings. This is what leads to over-eating. Eating foods with to nutritional value that give you a temporary boost in energy, like a soft drink, and then in a short time you need more. These foods or drinks actually cause an addiction. Sugar is an example of a food that can cause an addiction and now science believes that enriched wheat is another man made product that causes an addiction. It may be as bad for you as sugar.

Things like sugar and wheat have not always caused eating disorders or addictions. We are not eating the same things today that your grandparents did. A few decades ago, manufactures of raw material foods like wheat, sugar and white flour to name a few decided to change the way these raw materials were processed. So now when you read a food label wheat, for instance, is now enriched wheat and flour you buy says enriched flour. In the process of enriching the grain, they added chemicals to make the grains grow faster, so grains are more resistant to bugs and so they can increase production and increase profits. You wander why a lot of your food comes from other countries. Yes, labor is cheaper in other countries, but using chemicals to enrich foods is not against the law. They can use chemical in other countries that we have band in the U.S. For instance, some of our best pesticides in this country were band because they're harmful to humans, but most other countries still use those pesticides in food production and then they sell that food to U.S. Retailers and it's sold in your grocery stores.

But that's not the whole story, food suppliers to restaurants will buy that food to save money. Those french fries you buy in restaurants aren't grown in Idaho. Yes, in the grocery stores they have to label the food so you know what country it comes from, but restaurants don't have to tell you and in most cases they don't know.

So if you truly want to be a fit, thinner and healthier version of you, you'll have to start over. Do the research and find foods that are good for you and foods you'll stick with. Your next diet is your diet for life. I picked the Mediterranean diet, it's not a weight loss diet but you will lose weight and become a healthier person and you can stay with it for life. You can find it on the web. 

Remember there's no short-cuts, you have to comitt and stay with the plan. After 3 months if the plan doesn't work for you, don't give-up, try another plan.

Weight Watchers is not for everyone but it will work if you follow the plan. They teach you how to eat and give you the support you need.

What ever plan you decide on and there's dozens, you want one that you can follow for life, remember there's no short-cuts.

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. 

Why Does The U.S. Have The Most Overweight People Per Capita

The overweight problem is almost world-way, at least in all the developing countries. North American and some of the European countries have the highest percentage of overweight people and we are the ones who are said to have the best educational programs. 

So what’s wrong? Why do we have more people in the worst physical condition. There’s a simple answer, public education doesn’t teach the “importance of fitness”. We don’t know how to care for our body and what happens if we don’t. 

Public schools have cut back on many programs that I remember were taught a few decades ago. Gym class was mandatory back in the day and you had to swim before you could graduate.

More about the importance of fitness. I know I belong to a different generation than most of my readers, and I realize that the world is more fast-paced than ever before, but there is a movement now in many age groups to lose weight and become healthier. 

Just like people realize that smoking will cause illness and diseases that will shorten your life, we also realize that body fat is just as bad as smoking for your health.

Being overweight effects your whole life. The kind of clothes you can wear, the kind of job you get. The cost of your health insurance. The number of time your in the doctors office and the “out of the pocket” money you have to spend on deductibles. 

We should be taught early on, maybe in grammar school, how to exercise and how to eat in order to stay healthy. 

Somehow we all get caught up in the rat-race of making money and we end up taking our health for granted. We think that doctors will fix all the health problems we have. 

After years of going to a doctor for my aches and pains, I now know that doctors can fix broken bones and they can replace parts that don’t work, but can they fix your liver or stomach, no, not really. They can prescribe drugs to help you deal with pain or indigestion. Doctors can’t fix the parts of your body that don’t work properly. 

That last sentence is the one part of this post you should remember. We can live so much better if we can stay health. Our bodies were designed to do physical work, from sunrise to sunset and not to sit half the day. Who ever invented the desk that is table height along with the stool or chair to set at that desk may have caused the whole obesity problem. 

Sitting for a long period of time actually is bad for your organs. By not being active and moving around you slow down blood flow and the body goes into a state of hibernation. It’s okay to do this before going to sleep, but not in the middle of the day. 

I changed my desk and now use a tall desk that I can stand and work or use a tall stool. I can stay on my feet more hours of the day. This isn’t a new idea. People would work at these tall desks during the Middle Ages. Many people still work at tall desks in factories, and in stores. The short desks are popular in offices where workers are required to be at their desks constantly for hours answering phones and staring at computer screens. 

For some jobs the employer doesn’t want the worker to be walking around and using short desks solves the problem. 

Today companies are faced with the high cost of health care and now realize that workers that sit all day are less productive. My are sick more often. My take more time off and spend more time at the doctors. Many companies try to solve the problem by having exercise classes, cut the work hours, and serve healthier food in the cafeteria. 

Other companies are going farther to help employees. The treadmill desk is becoming popular in California and more tall desks are being used all over. You can find them in furniture stores and at the office supply websites. 

Being on your feet more was proven in California by an insurance company more than ten years ago tom be beneficial in losing weight. This company tried the treadmill desk in a voluntary program to see if office workers could adapt and still be productive. 

The treadmill desk was a huge success. Those who tried the desk lost several inches in the first three months. Participants had to use the treadmill desk three hours a day at any speed they want. The idea is to get they to move more. Everyone in the trial lost weight and improved their health. 

The whole secret to better health is to move more. Keep busy during the day and only do your sitting before you sleep. Sitting for long periods of time like more than one hour will put your body in hibernation mode which you only want to do when you lay down.

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. 

Clean Up Your Diet To Lose Weight

 It helps to maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: Eat less and move more.

Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your rate of weight loss — at least in theory — by eating less. The problem is that running, like other forms of exercise, increases appetite which makes it difficult to eat less — something known as the compensation effect. This is the primary reason exercise often fails to meet people’s expectations for weight loss.

Individual appetite responses to exercise are varied. Working out has little effect on hunger in some people, yet makes others ravenous. There’s not much you can do about it either way. If running increases your appetite, you will probably eat more. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat.

Actually, most of us don’t suffer from consuming too many calories, but rather from consuming too many empty calories. Before you try to cut calories, sports nutritionist Matt Fitzgerald, author of the book “The Endurance Diet,” recommends adjusting your diet to eat better than you were by cutting back on cookies, white bread and anything processed. Replace the junk with more fruits, vegetables and lean proteins and see what happens. You’ll likely see good results and feel better just by adding more high-nutrient foods, and you’ll naturally cut calories when you make the switch.

High-quality foods — foods boasting macronutrients, micronutrients and fiber — are less energy dense and more satiating than low-quality, processed foods, so they fill you up with fewer calories. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on weight loss.

Here are lists of high-quality and low-quality foods, given in rough descending order of quality.

When you start running, make a simultaneous effort to eat fewer foods from the right-hand column and more from the left-hand column. There is proof it works. Danish researchers reported that new runners who ran more than 5K (3.1 miles) per week for one year — but did not change their diets — lost an average of 8.4 pounds. Meanwhile, new runners who also changed their diets lost an average of 12.3 pounds.

However, make sure you’re taking in enough calories. Often, athletes are chronically underfueling, and that slows their metabolism to a crawl, explains Nanci Guest, the dietitian behind the Canadian Olympic team during the Vancouver Winter Olympics. If that isn’t the case for you — and you’ve tracked what you’re eating, so you have that data — then you can cut some calories. But stick to lowering your intake by 500 calories a day, maximum. 

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. 

NUTRITION IS THE BEST WAY TO LOSE WEIGHT, FOLLOW THESE TIPS!

Eating properly is key to good nutrition. In this article, we explain the ins and outs of making correct food choices. Read on to learn some things regarding nutrition that you might have missed.

Make healthier decisions slowly and don’t try to rush things. Change does not happen in a single day. You don’t want to put yourself into shock transitioning into a nutritious lifestyle. Add in healthy food items a little at a time, and you will ease yourself into the differences.

Stop consuming food when your body gives you a sense of fullness. This will help prevent overeating. If you stop eating when full, you put yourself in control of your choices.

Vitamin B-12 is very important for red blood cell production. It is not unusual for vegetarians and elderly people to get insufficient amounts. Anemics also may be lacking this crucial vitamin. There are supplements; however, most cereals for breakfast will increase your supply of B-12.

Ground Beef

Rather than using ground beef for your meals, try ground turkey breast. This will reduce the amount of calories and saturated fat. Be sure you get the turkey breast that is ground because the dark turkey meat is almost identical to the ground beef nutritionally. Occasional ground turkey items for sale are mixtures of both dark meats and breast, so you still get some saturated fat.

Try to include variety in your diet with whole grains, low-fat dairy, lean meats, fish, nuts and various fruits and vegetables. Consume many different foods to make sure that you’re getting the nutrients your body needs.

Inulin is a very beneficial ingredient to add to your diet. Inulin is found in leeks, artichokes and garlic. It’s a powerful carb that can aid your digestion and help you lose weight. It can also help with the immune system. If you do not want your breath to smell like garlic, you can blanch it or take a supplement without an odor.

Be careful with food items that are categorized as fat-free or zero trans fat. Foods like this frequently have additives such as sugar. Check the food labels carefully on these items.

Avoid eating microwavable foods because those are not very healthy. Consume natural and organic foods often.

You don’t need to eliminate your favorite sweets and fried food if you want a healthy pregnancy, but you will have to limit how much of them you consume. Substitute healthy things for some of your favorites. We all deserve a special treat once in awhile. Just remember that choosing a healthy snack does not only help you but also your soon to be newborn.

Making a veggie-topped pizza is a great way to get others to eat well. Try adding some favorite toppings like pepperoni and cheese, and then you can layer on olives, onions, tomatoes, and other vegetables. Don’t let them pick it off either.

Pantothenic Acid

Pantothenic acid can be a wonderful addition to your diet. It’s important to the metabolic process. Finally, it is essential to enzymatic activities throughout the body. An ideal supplement of pantothenic acid comes from meats and whole grains.

Eating foods that are high in zinc, folic acids, and lean proteins can help your hair heal. Your hair is comprised of keratin, which is a protein compound. It also needs folic acid and zinc to look smooth and shiny. If you want to boost these nutrients within your regular diet, add in more legumes, seafood and avocados.

Try foods from all around the world. International foods are wonderful – curries from India or kangaroo recipes from Australia, the varieties available are endless. Try adding something new into your routine to break out of the boring rut you are currently in.

Prepare your body early in the day for the challenges ahead. When you want to set your level of energy, start with breakfast. Fuel your mind and body with plenty of carbs and protein. Eating breakfast will help to give you the energy you will need to get through the day.

You will notice that good nutrition involves more than some old cliches. There is plenty more to think about when it comes to eating a nutritional diet. You will have to earn it. Use what you learned here to make a healthy diet and live a healthy 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.

Checkout my other blogs: 

blogonweight.blogspot.com

howbaddoyouwanttoloseweight.blogspot.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. 

The Advantages of Being Fit

Being in good physical condition is the most important thing you can do for yourself. It will keep you healthier, more alert, it will keep your mind quicker and you’ll be more productive.

What you eat is more important to your health than anything else. It has to be a combination of all types of food. You need fruits and vegetables, whole grains and some meat. The mistake we make today is believing all the advertising we see every day. Why do you think manufacturers spend millions on advertising cereals and snack food? The answer is money. They can't make any money sell whole foods like apples, beans or oats. They concoct something they call a snack or a cereal, they advertise it and you buy it because it sounds sexy. It may be a healthy snack or breakfast cereal but it's nothing but a manufactured wheat flour combination with lots of sugar.

Food: In a world with endless protein bars and gluten-free potato chips, I personally find that the best snacks are simple, whole foods. One favorite of mine is an apple. This snack doesn't have any protein, and that's ok. If you're staying properly hydrated, an apple is a snack that can easily take the edge off your hunger. In fact, apples are rich in antioxidants, and dietary fiber. I like green apples the most.
"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".

In fact, apples were ranked first in Medical News Today's featured article about the top 10 healthy foods.

Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Workout:  I decided 3-weeks ago to spend 10-20 minutes every morning stretching and doing light exercise. I've already experienced exceptional results. Consider adding a mobility routine at the beginning, or end of your day (or both)!. I assure you if you do it for one week, you will see benefits.

A quote that is always timely: "Our patience will achieve more than our force."

-Edmund Burke

A few years ago, I would have scoffed at this quote, but now I understand its wisdom. While persistence and perspiration are critical to achieving your potential, patience is a virtue that reigns supreme. Pushing harder may not help you reach your goals any faster. In fact, it may significantly lengthen the amount of time necessary to achieve the goal you desire. Patience helps shift your mindset away from focusing on brute force to planning.

To achieve fitness, you have to "live a healthy lifestyle". It won't be something you can do in a few weeks and then return to your old life. When you live a healthy lifestyle of eating only whole foods and doing regular exercise you will become fit over time. Depending on your condition you can see results in just a few weeks, but it might take much long to achieve your goals and once you make the commitment to  change your life and get healthy you can't go back. This is a permanent change and those that made the change will tell you that was the best decision they ever made.

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.