Having trouble losing That Flab?

 Subconsciously everyone wants to lose that flab. Tighten up the bod again. Look the way you did in school. The problem is that most of us thing we can do that by losing weight. "If I take off a weight I'll look good again, right. Not really, and you can't exercise the flab away either. 

Your body has to burn body fat for energy and then the flab will start to disappear. If your having this problem, you might have trained your body overtime to burn the fat the your eating and not body fat. So how do I get my body to burn body fat. "Good Question".

I had to learn the hard way by being a student again and studying the way my body burns food for energy. I learned that the body needs to burn some protein, some carbs, and some fat everyday. The average person will only burn around 16 grams a day of fat but on average we consume several ounces of fat everyday in the foods we eat. Your body is built to conserve energy, that way it doesn't have to work as hard to create energy for the body to perform all your daily activities. Because there are 28.35 grams in one ounces, it can take almost two days to burn one ounce of fat. It takes energy to burn fat or any of the other types of food and to save energy the body will burn first, things your eating, because it takes less energy than trying to burn stored foods. 

Now what I learned, was that some foods I was eating caused me to store more food and other foods can be completely used by the body and nothing is stored. I also learned that when the body stores excess food or food that it can't process, it stores that food in fat cells. The body has no other way to store food. If food can't be processed before the next meal the body will store all the unprocessed foods and work on the new meal entering the stomach.

I hope this gives you a better picture of what's happening to your food. I lost my excess body fat by quit eating fat which forced my body to burn stored fat. That's what worked for me and it might work for you, or maybe not.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

There's No Magic Pill For Weight Loss

 Everyone looks for the easy way to do everything. We look for the App to change the stations on the TV, we look for the App to open the garage door, the App to do our 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 or eat this or take these pills 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’s fattening, if I go right back to my 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 some fruit, eating more nuts and not eating that food I used to eat, the food that put the weight on in the first place, I got my system back to normal. I didn’t realize what was happening but after my body returned to normal, I felt better, I felt more alive and I had more energy. 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 99% 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. 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, unless you look back thousands of years when humans began farming and fishing.  On average, we probably live fewer years today than humans lived in pre-historic times, but having said that, science has no idea how long humans could live if we could eliminate disease and illness.

Now we 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 grandparents had. And by eating healthy I know I’m going to live a better, longer life.

Recently science believes that human did live to an average age of 150 and some lived to 180 or more. We shorten our own lives by the foods we eat, the air we breath, and the drinks we consume. Excess body fat is another way we shorten our lives.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

How To Deal With Pandemic Weight Gain

  

  At the doctor’s office recently, the nurse weighed me and said, “That’s 5 pounds heavier than last time you were here.”

I was taken back -- not by the news, but that she’d actually made the comment.

“Well, the pandemic happened,” I said. “I baked a lot this past year. And I guess I ate a lot too.”

We both ended up chuckling about it. (Mine was nervous chuckling.) But I couldn’t help but wonder how many other patients were on the receiving end of that kind of comment -- and how many didn’t feel like laughing about it. Yes, the Pandemic gave everyone a chance to stay home, work from home, and it gave us time to work around the house more and spend more time with our families. But we all found out the hard way that too much time around the house means your too close to the kitchen and spending too much time in the kitchen is never a good thing when your watching your weight.

Last year, I urged you to not stress about lockdown weight gain. At the time, many of us thought we were in a short-term crisis, something that would alter our routines temporarily.

But as we head into another fall and winter that are feeling a lot like last year, you may feel like your body, habits, and physical and mental health have never fully returned to what they were before COVID. And that might feel frustrating. Here’s some advice:

Make small adjustments. Some people have used this time to start new exercise regimens or overhaul their eating.

 If that’s you, great. But for most of us, extreme changes will only add more stress in an already stressful time. Instead, make tinier, less painful changes that will still make a difference. For me, I scaled back my near-daily baking habit to weekends only and incorporated a couple lighter dinners each week to replace some of the heavier comfort food we were leaning on.

Find movement you enjoy. Movement is more important now than ever. I traded in boot camp workouts for Jazzercise and discovered that incorporating dance into my workouts made all the difference. Going to classes in person and virtually all through last year was vital for my physical and mental health. 

Walks with friends -- either in person or on video messaging apps -- were also a lifeline for me.

Plan ahead. As we’re moving into fall and winter, think back at where you struggled the most last year.

 Do you need to make some healthy meals for the freezer, stock up on hand weights in case your gym closes, or book a future appointment with a dietitian or therapist?

Give yourself some grace. Even though we’ve had to adjust to these circumstances as a bizarre “new normal,” there’s nothing normal about it. We’re all still living through a crisis, with stressful news that changes rapidly.

 Recognize this, give yourself credit for surviving this, and practice self-compassion. And if asking not to be weighed at the doctor’s office would help, you have the right to do that too!

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

The Truth About Post-Pregnancy Weight Loss

This post first appeared on WebMD, I hope you learn a little about weight loss. Personally, I learned the hard way that the battle with your weight is really about losing body fat. Don’t obsess about the numbers on the scale. The real battle is about the inches around your waist.

By Alia Hoyt

I admit it: I was once one of “those women” for whom post-pregnancy weight loss was relatively quick and painless. I’ve never been model-skinny, but after the birth of my first two children my previous waistline was recovered with little to no effort. Yeah, I know what you want to call me, and I don’t blame you. So kick back and laugh when I tell you that the pounds decided they wanted to take up permanent residence after my third son was born. No amount of calorie counting or exercise did the trick, which threw me for a tailspin worse than those teacups at Disney World.

One morning, by way of The Dr. Oz Show, I discovered Shaun T, fitness trainer and creator of INSANITY workout (of infomercial fame). His program intrigued me, but what really kept my attention was the way he harped on nutrition. Most exercise programs promise extreme results just by going through the motions. But he was adamant that great results can only be achieved by also overhauling your eating habits. Since exercising like a maniac had scarcely made a dent in my dimples, I decided to give his way a shot. Sayonara, fried and processed food. I was in for a nutritional overhaul.

Rumor: Nutrition and exercise are equally important when trying to lose weight

Diet and exercise. Depending who you talk to, these words are either dirty or sacred. There’s no doubt that they’re both vitally important to good health, but do they carry equal weight when it comes to losing weight?

The Verdict: All the exercise in the world won’t help you lose weight if your nutrition is out of whack

You know when you’re out spending money and a few dollars here or there seems like no big deal? Then you get your credit card statement and the sum total of your big-spender ways is painfully apparent? That’s how it is with calories, fat, sodium and other nutritional information, but this stuff is far more difficult to itemize and track than dollars and cents. The end result is that we eat way more than we need to… even when dieting.

I picked this post to reblog because diet is something I harp on almost every post I write. Two-thirds of American are overweight and it’s because we eat twice as many calories everyday than what our body needs. Losing body fat is about eating food that helps you burn fat.

I know the author said that losing weight is half diet and half exercise, but for me it was more like 70% diet and 30% exercise. I wasn't able to just cut back on some of my favorite foods, I had to totally start over. I had to start eating foods I had never eaten before. I learned the hard way that the only foods you should be eating are the ones that burn fat. Exercise won't turn fat into muscle. Your body has to burn that body fat. Your body wants to burn fat, it burns fat everyday. The problem we have and why we are overweight is that the body only burns a few grams of fat a day and we eat several ounces of fat in our diet everyday. So the body will store all the fat you eat that it can't burn up.

Because ounces can't be measured on your scale, you don't know you're adding body fat. Sometimes it might take a week before the scale will increase one pound and sometimes it doesn't show up at all. Your digestive track holds several pounds of food and the amount of food will vary from day to day so it makes no sense to use a scale to tell whether you are adding body fat.

If you real want to succeed in weight loss you want to be a student of weight loss. Learn all you can about nutrition and the right amount of calories to consume everyday and "How many calories does your body really burn?"

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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.

Should Humans Really Be Eating Red Meat

Someone is always bringing up this question, and now the WHO (world health organization) has said that processed meats are causing cancer. So, what’s new, didn’t we know that several years ago. I’ll go one step farther and say that all processed foods are harmful to the human body. This article is interesting because it tells both sides of this story. The important point the author brings out is that no one is going to change anyone’s mind about meat. Humans have been eating meat for millions of years, but if you look at this realistically, it’s only been 100 years or so that humans have lived long enough to actually see diseases like cancer in large numbers and realize that cancer is caused by the foods we eat. Finish reading this post and judge for yourself if meat is good or bad for your health. But first, realize that the meat we buy in the stores is not the same as wild game. Wild game is very lean meat because wild game roar all their waking hours looking for food. If you ever ate a wild turkey you would never buy another turkey in the supermarket.

Perhaps no question about diet and health has become more talked about than: “Should we eat meat?” Prosecution and defense were both greatly agitated by the recent WHO (World Health Organization) declaration that processed meats are a carcinogen (cause cancer) and red meat in general.

If meat “caused” cancer, but produced some good, such as enhancing brain or muscle development: well, then, should we, or shouldn’t we eat meat? I prefer fish and white meat chicken or turkey.

This only invites a series of secondary questions. How is the meat of today like, or unlike, Stone Age meat or even 19th-century meat? What do we know about net effects on human longevity and vitality with a shifting emphasis between plant and animal calories, given an abundance of both?

We know, in fact, that the meat that prevails today is far removed from the meat our ancestors ate. We know that life expectancy today is generally twice that, or more, of the Paleolithic, mean. We know that humans and many other mammals can and do thrive on diets that are mostly or even exclusively plant-based and that adaptations to the consumption of both plants and animals mean we have choices. Evolutionary biology clearly allows for meat in the human diet but does not necessarily require it. So what better, meat or no meat?

Animals eat animals in nature, and it does not imperil the planet. But no other animal has so completely disrupted the natural balance among species. But here we are, a global horde of more than 7 billion. Having decided not to control our numbers, we now have little choice but to control our appetites. The environmental implications of Homo sapiens meat consumption are even clearer and more urgent than those directed at our personal health.

For our species to declare meat-eating, per se, unethical is rather absurd. But I think it’s more about the type of meat that we buy in stores.

That, however, is not a real-world issue. To feed the carnivorous inclinations of a massive, global population invites dubious methods that serve economies, and defile ethical standards. We cannot be 7 billion hunter-gatherers, and thus producing meat for our masses means methods of mass production.

Should human beings eat meat? If we humans were many, many fewer; if our lives were much shorter; if the meat in question were much purer; if our activity levels were much higher; if our methods of the acquisition were quick and clean and compassionate; and/or if the resources of the planet were infinite, the answer might well be: sure. But none of those conditions is met in the reality that prevails. In the reality that prevails, the health of both people and the planet, the interests of ethics, epidemiology, and the environment alike, are advanced by humans eating less meat. There is even a case to be made that we “should” eat less meat, in the conventional (and often distasteful) sense of moral obligation. While we are not morally obligated to safeguard our own health, we are, I think we can safely say, morally obligated not to eat our children’s food, or consume our children’s water. We live in a prevailing reality where water is disappearing where it is needed most, and draining glaciers into the sea where we wish it were not. Meat consumption figures in all such mayhem, and thus constitutes a cultural imperative far beyond the limits of our own skin.

There is even a case to be made that we “should” eat less meat. While we are not morally obligated to safeguard our own health, we are, I think we can safely say, morally obligated not to eat our children’s food, or consume our children’s water.

To sum this up, for our own health we should cut back on animal meat, the dietary recommendations are for us to only eat 3 oz. of meat a day, not 3oz. per meal. Most of the western world has been overindulging in animal meat for decades. I believe there lies the problem we have with animal products. Any sensible diet recommends 4 times the amount of grain and vegetables compared to meat. In other words, if you’re eating a 400 calorie meal, only 80 calories should be meat.

Another problem with meat today, most of us don’t buy fresh meat. Some stores don’t even have fresh meat. Supermarkets today, receive their meat cut, packaged, and labeled before it’s shipped. Some supermarkets have no butcher, only people to unpack the meat and place the packages in a display case. Today’s meat isn’t the same as it was for your grandparents. They could buy fresh meat and seafood every day. The butcher would cut their meat while they waited. The meat we buy pre-packaged in the stores today was probably frozen before being shipped to the stores. So, what does the date on the package really mean? Maybe it’s the day the package arrived in the store, so who knows when that meat was cut. So, besides all the hormones in meat today, we have to worry about the preservatives in the meat because the factory where they cut the meat doesn’t want it to spoil before you buy it.

The meat we buy pre-packaged in the stores today was probably frozen before being shipped to the stores. So, what does the date on the package really mean? Maybe it’s the day the package arrived in the store, so who knows when that meat was cut. So, besides all the hormones in meat today, we have to worry about the preservatives in the meat because the factory where they cut the meat doesn’t want it to spoil before you buy it. This alone is enough to change the minds of anyone about red meat.

It’s the excessive hormones and preservatives in our food that cause diseases like cancer. Most of this post are the words of a doctor who turned vegetarian for his own health and I can certainly understand. I also know that most of us will never be vegetarian but we can cut back on meat consumption for the sake of our health.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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.

The Reasons You Need To Eat Better food

Reasons Why You Need to Eat a Better Diet

I reblogged this article from VeryWell.com.

By Shereen Lehman, MS A Healthy Balanced Diet

A Healthy Balanced Diet

Eating right is good for your health. This is so critical that you can just about blame all your health problems including a weight problem all on your diet.  Yes, if you’re more active it’s better for your heart and your joints, and even your brain because your circulation will improve the active you are.

Eating a healthy balanced diet isn’t all that complicated. Just choose a variety of foods from all the major food groups including fruits and vegetables, meats or protein sources, dairy or calcium, grains and cereals, and healthy oils and fats. It also helps if you also want to consume the right amount of calories to maintain a healthy weight and cut back on all the unhealthy junk foods.

Sometimes the question isn’t about what makes up a healthy diet; it’s about why should a person eat a healthy diet. So, in case you’re wondering, here are my top ten reasons why you should eat a healthy diet.

Makes Losing Weight Easier

Oh sure, you can lose weight by eating low-calorie junk food or by following the latest ridiculously restrictive fad diet, but it’s just not the best way to lose weight and be healthy.

Eating a healthy diet that includes lots of fresh low-calorie nutrient-dense fruits and veggies, high-fiber whole grains, and legumes will help you lose the excess adipose and supply you with all the nutrients you need.

Makes Gaining Weight Easier

While there’s much more interest in losing weight, there are a number of people who need to gain weight due to illness or other reasons. Choosing healthful energy-dense foods like nuts, seeds, and dried fruit can help you gain weight without resorting to junk foods that aren’t nutritious.

Reduces Your Risk of Type 2 Diabetes

Having a history of poor eating habits and being obese are two major risk factors for type 2 diabetes. Increasing your intake of healthful foods and losing weight if you’re obese or overweight may help reduce the risk.

It’s Good for Your Heart

A diet rich in fish, nuts, fruits, veggies, and other healthy foods (like a Mediterranean-type diet) provides you with omega-3 fatty acids and monounsaturated fats that are good for your heart. It also makes it easier to avoid most trans-fats that are associated with cardiovascular disease.

And Reduces Your Risk of Some Types of Cancer

Eating a poor diet, drinking too much alcohol, gaining too much weight, and heavy consumption of red and processed meats are associated with a higher risk of some forms of cancer. And although it’s difficult to say that any particular foods prevent cancer, eating a healthy diet overall may decrease your cancer risk.

Sets a Good Example for Your Kids

If you’re a parent or grandparent struggling with a picky eater, you might find the situation easier to handle if you set a good example for your child. How can you expect your kids to eat broccoli while you’re sitting there eating potato chips? Also, getting kids and picky eaters into the kitchen is one great way to get them motivated to try new foods.

No Need to Waste Money on Supplements

Eating a healthful, balanced diet will provide you will all the essential vitamins and minerals you need every day. I mean, I know there’s nothing wrong with taking a multi-vitamin to ensure an adequate intake, but research indicates there are more health benefits associated with eating a variety of healthful foods, and in some cases, taking supplements can be risky.

Please note, however, if your health care provider has you taking supplements for some reason, you shouldn’t stop taking them without speaking to him or her first.

Helps You Feel More Energetic

Eating a healthy diet provides you with the carbohydrates you need for energy, along with enough B-complex vitamins to help the process along. Don’t forget to start with a healthy breakfast because it helps keep you alert all morning and sets the stage for a day of healthy eating.

It’s Good for Your Skin and Hair

Eating a healthy diet helps you look your best by supplying the nutrients your skin needs to stay supple and smooth and maybe stave off those wrinkles. And your hair needs good nutrition, including plenty of protein, to be soft, shiny, and healthy.

Helps Keep Your Digestive System Healthy

According to the Academy of Nutrition and Dietetics, most Americans eat far less dietary fiber than they should. needs. Fiber is essential for a healthy digestive system and helps maintain normal cholesterol and blood sugar levels. Eat right and includes lots of fiber sources such as fruits, vegetables, whole grains, and legumes.

Eating healthy and avoiding processed foods will help you lose fat. Losing fat will fix all your health problems and give you the energy you had 20 years ago.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Get Rid Of Bloating

There are medical reasons that you can bloat on a regular basis. Because bloating doesn’t last very long 3 to 5 days usually, most people just ignore bloat. But that’s a mistake, it might be a sign that you have a medical problem or that you’re doing something wrong. It could be your diet? You might not be active enough or your body might be in a hoarding mode. You're probably eating the wrong foods. Before you spend money on some over-the-counter anti-acids or other medication look at the foods you’re eating. All our stomach problems start with the food we’re eating.

In some cases, we can diminish bloating by walking. Physical activity is important to banishing bloat. Walking after a big meal will help reduce the effects of that big meal.

Make an effort to get more physical activity, with a goal of 30 minutes, 5 days per week. Another recommended lifestyle change is to stop smoking. Smoking can contribute to bloating – so quitting can help — not to mention the other health benefits associated with stopping smoking.

Other Medical Issues
Avoiding constipation is an important part of dealing with bloating. Ensuring that you drink enough liquids, and incorporating fiber into your diet is essential.

It’s important to know that some over-the-counter pain relievers, iron supplements, and prescription pain medications can cause constipation and bloat.

Check for food allergies or intolerance (lactose intolerance, gluten intolerance, fructose malabsorption) as they can contribute to bloating.

Make sure you are getting enough calcium and magnesium

A key recommendation is to avoid overeating — the most common cause of bloating. You may want to eat smaller meals and eat more frequently and stick to regular mealtimes. Stop eating before you’re full, and leave some food on the plate. It’s also important to slow down when you eat — a good guideline is to give yourself around 30 minutes for a full meal. A few other general dietary tips:

Don’t chew gum – especially sugar-free gum
Don’t use a straw – sip straight from a cup
Cook vegetables instead of eating them raw
Cut back on evening carbohydrates

Drink a 16-ounce glass of water 30 minutes prior to each meal, and make sure you are getting 6 – 8 ounces glasses of water daily.

Martha, a thyroid patient, shared this advice that worked for her:

One of my problems with hypothyroidism is water retention, despite the 80 ounces of water I drink daily. My doctor suggested I try 16 oz. unflavored Pedialyte mixed with 48 oz. water and drink this mixture two consecutive days weekly. After the first day, I noticed a significant difference! After the second day, I weighed 1.5 pounds less. Water retention isn’t a problem for me anymore!!! Maybe this will help others.

Eat Foods That Help Reduce Bloat
A number of foods are known to help reduce bloat. Make sure you incorporate them into your diet. These foods include:

High-fiber foods – aim for 25 grams per day
Vegetables: Lettuce, cucumber, spinach
Fruits: Papaya, apples (with the skin), avocados, watermelon, pineapple, mangoes, bananas, cantaloupes, tomatoes
Yogurt
Grains: Whole grains, quinoa, brown rice, oatmeal
Spices: Ginger, peppermint, black pepper
Coffee
Salmon

Foods to Avoid or Cut Back on to Minimize Bloat
A number of foods and drinks are associated with increasing bloat. Try to cut back on consumption of these foods:

Carbonated drinks
Alcohol
Artificially sweetened foods, drinks, and seltzer
Fried foods
Frozen meals
Salty foods and sodium
Processed meats and hot dogs
Beans

Stretching and Massage
It may be helpful to massage your abdomen, by pressing your fingers by the hip, sliding across the ribs, and then down in a circular motion. When your body isn’t getting the liquids of foods that it requires it will go into a hoarding mode, which can cause bloating. When the body retains water,  for example, generally it’s not getting enough water every day so it starts to hoard water, and the same thing will happen with food if the body isn’t getting enough nutrition.

When your body isn’t getting the liquids that it requires it will go into a hoarding mode, which can cause bloating. When the body retains water,  for example, generally it’s not getting enough water every day so it starts to hoard water, and that causes you to bloat.  The same thing will happen with food if the body isn’t getting enough nutrition it will start to hoard fats in your fat cells. Also, you can become constipated and you don’t have to have any medical problems. Most bloating isn’t medical, it’s caused by a bad diet and you aren’t drinking enough water. Learn about what your body requires to stay healthy and follow those rules. You’ll be a happier person and your body will function properly.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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.