Biking To Maintain Weight

 I started biking at the age of 75. I don't bike every day, but I try and bike 3 times a week for 60 to 90 minutes.  It's my way to do cardio and burn calories. This is my second year. But my diet or the way I eat is the most important part of maintaining a healthy body. 

Many people who are trying to lose weight will join a health club or buy a piece of exercise equipment and after a few months they quit because they can't see any results. Losing weight or really losing body fat is all about what you eat. You can actually lose body fat without exercise but doing a little more physical activity along with changing your diet is the best way to go. 

Increasing your activity level will improve your metabolism which helps the body burn fat. The more you're sitting and the lower your activity level the more time your body spends in shut-down mode. In this mode it's much like when you're sleeping when your burn almost no calories. Add up the hours you sit and the hours you're laying down and for most people the total hours are more than 12 hours a day. 

That's the reason that your one-hour workout isn't enough activity to burn fat. Your body has to burn some fat every day. That fat is used to lubricate the moving parts like your joints. The thing is the body is only burning a few grams a day and that's only about 2 ounces a week which means that it can take 2 months to burn 1 pound of fat. So, why aren't we losing a pound every couple of months?

Most of us have a diet of convenience. In other words, we buy already prepared meals, we eat in restaurants, and we drink too many calories. We have trained our bodies to burn the fat we are eating and not our stored body fat. All prepared foods contain some fat from ingredients or cooking oil. Fats are important to manufacturers to give foods a better taste. They don't make foods that's good for you, they made food that taste good. It's the same thing in the restaurant business. If it doesn't taste good, you won't come back.

So, what is a person to do? Eating healthy is all about preparing your own food. I understand that we are all busy today, life is more complicated than ever before. I have had to change my life, re-plan my day and make time to prepare simple meals. The way I do this is to eat five small meals a day. I know it might sound crazy to eat five times a day, but this is how I avoid snacking. 

It wasn't that hard; I did a search on the internet "meals under 400 calories" you can find dozens of ideas. I might only have one hot meal a day and sometimes only two or three hot meals a week. Five meals under 400 calories are less than 2000 calories a day and if you stop drinking calories and increase your activity level by walking an extra one hour a day you can lose weight. 

Remember to make your meals with little or no fat. Something else you can do is to use good fats in your diet like avocados and olives. I substitute avocados for mayo. A ripe avocado spreads like butter. Try avocados mixed with tuna fish, celery, and sliced pickles. I also cut out dairy and cut back on gluten. I found out that I'm lactose intolerant, so I changed to coconut milk, It's better than Almond milk with less additives.

I understand that for seniors eliminating things like alcohol and sugar won't be easy, do you can cut-back and still stay under 2000 calories by reducing the calories in your meals. I have one drink in the afternoon. I buy 100 proof clear alcohol like vodka, or gin, or tequila. The calories per ounce are about the same. I have one drink, a shot of alcohol over ice with a splash of water or a zero-calorie soda. As far as sugar, I don't add sugar to anything. And I try not to buy anything with sugar on the label. Food labels will become your best friend, depend on them.

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. 

Seniors Can Lose Weight Too

I’ve received emails lately from seniors that don’t seem to think they can lose weight anymore. We can all lose weight at any age. We can all exercise at any age. You just need to start moving. Change what you eat and start walking more. Seniors have a couple of problems losing weight. First, as you get older you lose some of the good bacteria in your digestive system which means that more of your food is not being digested. It’s being stored as fat. Cut down portions as you get older. Second and more important, I think, as we age and gain weight over time, we lose the ambition to be active.

If you are gaining weight as you age, your feet, knees, and hips are starting to wear down causing pain. Also, arthritis is setting into joints making them stiff. Once these effects start to change your body most people lose the willingness to maintain their body and that’s when you will truly become a senior.

This doesn’t have to happen to you. Actually, as you age you should be losing 10% of your weight every decade. This will keep your joints from wearing out. And by reducing your weight you’ll have more energy so you can stay active.

Doctors today are more into prevention than just treating the symptoms. Hospital chains and clinics have websites that promote good health, losing weight, and being active.

Medicine is changing and if you really want to lose weight your doctor is the best place to start.

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.

Can Protein Powder Help You Lose Weight?

Protein powder isn’t just for bodybuilders anymore. It’s gone totally mainstream! It’s definitely an excellent way to add protein to your diet, but can it also help with weight loss?

One review of studies found that replacing some of your daily calories with whey protein could decrease body weight and body fat.

Those who ate or drank whey protein lost weight and decreased their body fat.

And finally, the protein itself – in all forms, not just powder – has been shown to help with weight loss. One study found that a high-protein diet can boost metabolism and results of another suggest protein helps suppress appetite.

It’s no secret that protein helps you feel full and several reputable studies have found that it’s helpful for weight loss. Protein is essential for overall health regardless of your weight goals. And while the jury is still out on whether protein powder is any better for weight loss than protein in any other form, here are some points to consider:

Adding protein powder to foods that typically lack protein like pancakes, for example, can make them more satisfying without adding many calories. In this way, it can be good for weight loss.

Some people make the mistake of adding too many calories to their day in the form of protein powder when they really don’t need it. If you’re already pairing your pancakes with a container of Greek yogurt, there’s no need to add extra calories from protein powder. That could be a bad thing for weight loss.

So, if you struggle to consume enough protein or you want to sneak some into your favorite carby foods, protein powder is a great way to do so. But remember, calories count! An ounce of protein powder tends to have about 20 grams of protein, but it also has around 100 calories. It’s definitely not “free” food. Some powders have even more calories, so always read the labels. And keep in mind that you don’t need a whole ounce to add a nice boost of protein.

Here are some tips on how to incorporate protein powder into your diet:

Add to your pancake batter. Toss a few tablespoons into a pancake (or waffle) batter for an instant protein punch.
Add to your smoothie and blend for longer than usual. Protein powder gives smoothies and shakes an extra-frothy texture. Just blend on high for a little longer than you normally would.
Add to your oatmeal or overnight oats. If you love to start the day with an oat-based breakfast, protein powder is a great way to make your whole grains more satisfying.

This is a good post. I reblogged it from a blog called HungryGirl, which always has good tips. I’d like to add a few words. I’m a believer in Protein powder and I use it every day. I know that most Americans get plenty of protein in their diet without supplements, but that can be the problem we have with excess fat. Animal protein also contains animal fat and you can’t avoid it and it’s the animal fat that puts fat around your waist.

I limit my animal meat to about 3 oz. a day and get the other protein from dairy and plant sources. If you’re trying to lose fat you may already know that you have to cut back on dairy, so that leaves plant protein like beans and there are several other sources, but it’s still hard to find 50 or 60 grams of plant protein a day unless you take a supplement. I found a protein powder that’s 100% plant protein and If you take 2 scoops a day you’ll get 25 grams of extra protein. That makes it easier to reach the 60-gram goal.

And why is that important? It’s important because some protein helps you to feel full, protein helps you build strength and muscle, and the more muscle you have the more calories you burn at rest. That’s important because most of us will only exercise between 30 and 60 minutes and that leaves 23 hours a day when your body is at rest. During those resting hours, you want your body to maintain a low resting heart rate and the maximum calorie burn possible.

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.

Clean Eating

 A beginning dieter will usually make the mistake of thinking that they can just cut calories and they’ll lose weight. That’s the “starvation method” and it only works if you want to lose a couple of pounds. No one can starve themselves for a long time. and normally you can only lose 1 or 2 pounds a week. So don’t think that starving is the way to lose 20+ pounds. The secret to lose body fat is to eat whole foods that help the body burn fat. The fat on your body is caused from the food your eating, not necessarily the amount. But eating the wrong food can cause food cravings that force you to overeat. Learn to eat right way and your body will burn off your body fat. Don’t worry about your weight, worry about the inches around your waist.

This is a great post that I’m re-blogging from the ‘MyFitnessPal’ website. The post is about the advantages of Clean Eating. This is only a portion of a larger post that I hope to reblog at a later date. For people who want to have a better diet but don’t know were to start, this article should help you.

1. Eat “healthier” without thinking about it. It’s useful to think of food as nutrients (macro- and micronutrients) so we can better understand our body. When it comes to healthy eating, it’s more useful to think of food simply as food. Choosing “real” foods lets you eat healthier from a nutrient perspective without thinking too much about nutrients.

2. Redefine your relationship with food. Do you find yourself labeling food as “good” or “bad” based on a predefined notion of what healthy eating looks like? Nothing should always be that black and white, least of all a healthy relationship with food. Choosing real foods forces you to reevaluate the foods you think are healthy (aka processed foods labeled “low fat,” “sugar-free” and so forth). That being said, if you’re willing to buy real food ingredients to bake a cake, you should be able to enjoy a slice of dessert without a side of guilt.

3. Get the most nutrients out of the foods you’re eating. Processing foods usually removes or destroys valuable nutrients. The two exceptions are fortified foods (think: orange juice with added vitamin D) and preserved foods (think: canned and frozen). Choosing mostly real foods helps you maximize the nutrients you get from the foods you eat.

4. Cook, connect and celebrate with friends and family. Real food means real cooking! Since real foods come in the most natural form, it pushes you to be creative in preparing and cooking your meals. Cooking is an essential skill when it comes to living a healthy life. Since good food is a cause for celebration, get your friends and family members involved if you can.

5. Live a longer, healthier life. “You are what you eat” is a simple mantra capturing the impact that diet quality has on your quality of life. Eating mostly real foods will decrease your chances of getting a debilitating chronic disease like heart disease, stroke, diabetes or cancer. After all, the goal of being physically healthy is to live a long life whilst avoiding these pitfalls.

I think people have forgotten that ‘You are what you eat’. This phase isn’t new. I remember being in school some 50 years ago and reading the same thing. I think people use to pay more attention to what they ate. Today all we look for is convenience and price. Isn’t that the real problem with our overweight population? We want to spend more time relaxing and less time worrying about our health or our appearance.

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. 

What to Drink If You Want to Lose Weight

 It’s boring, but everything you read today will tell you about the best thing for you when you’re trying to lose weight, is water, 64 oz. a day.  If you think water is too boring, you have problems. Okay, I know you’re rolling your eyes, but water is really good for you. And people are catching on. In the last 20 years, the sales of bottled water and designer water outsells soda. And if you’re reading financial papers Coke and Pepsi are worried. They’re scrambling to try to recapture share-of-market. That’s what all retail companies live or die by.

There’s hope for those of us who need flavored water if we are to consume 64 oz. You can make flavored water at home. I like Basil, orange water. It’s what I drink if I crave a salty snack, usually mid-afternoon. The taste kills the cravings, and the drink looks beautiful in the glass, so I feel like I’m treating myself. You can find recipes for making flavored water on the internet, pick the ones without calories. You can invent your own. My doctor puts slices of cucumber in a pitcher and then cool it down, it’s great.

Also, I like drinking tea. Hot tea has all the antioxidants, for some reason when you make iced tea you lose the antioxidants, I don’t know why; it’s just what I’ve read. There are some good, flavored teas out there. I’m not talking about the bottled teas; I mean herbal tea that you can buy loose or in tea bags. If you like regular hot tea, I add cinnamon to change the flavor a little. If you’re going on a strict high-protein diet, hot tea is recommended for all three meals. Besides the antioxidants, hot tea is great for digestion.

Isn’t there something else you might ask. Well, if you want to avoid calories there are sodas with no calories, but you have to watch out for the additives. Additives with a chemical name are probably chemicals and maybe you shouldn’t be consuming chemicals. That said, I’ll explain, many of the prepared foods and drinks use the same or similar chemicals which the government doesn’t take into consideration when they tell us it safe to consume. Depending on what you eat, you could be consuming more than the safe level of a chemical. ‘

Example: Anyone who takes vitamins knows that Ds are really good for you, and you should buy the ones with the 3 on the label. The other day I read that you should be taking 1200 IU’s daily, but that 4000 IU’s can be dangerous to your health.  I take 2000 IU’s a day, but how much do I get from my food, and do you know that you also get “vitamin D” from the sun. So how much am I getting from the sun in an average day? And should I be counting the time in sunlight. All good questions, you can see what I’m talking about. Yes, the chemicals in your diet drink might be safe, but at what point or when will I be consuming too much and how much is too much? No one tells us that. And it’s the same with Vitamin D. Some people say that all the sunlight we need is about 20 minutes a day. And believe it or not, some people don’t get 20 minutes a day and if you’re depending on the sun for your “D”you need the sun every day. That’s probably why your doctor says to take 1200 IU’s a day and some doctors will want you to take even more.

Chemicals in your body get absorbed not passed through. And they do accumulate. And some chemicals do cause cancer and you only have to look at your own family to know someone with cancer or someone who’s had cancer. No one can blame all cancer on smoking or air pollution, most cancer is caused by what we eat.

Be careful of what you eat or drink. It’s your body and the doctor can’t fix everything. Drinking plain water will keep toxins moving through the body and keep them from accumulating.

 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. 

12 Reasons to Love the Mediterranean Diet

 Your only eating fresh food. The focus is on fresh, seasonal food prepared in simple ways. For instance, make a salad with fresh spinach, cucumbers, tomatoes, then add black olives, feta cheese and Garbanzo Beans, olive oil and lemon juice or wine vinegar. That’s a salad, of course there are several little things you can add to make it the way you like, peppers come to mind, but you can see my point, everything healthy and fresh.

And surprise, when you eat the way Mediterranean people eat, no calorie counting. You can eat from all the food groups. You’ll be swapping out bad fats for heart healthy ones like using olive oil instead of butter; eating poultry and fish instead of red meat. You’ll meat fresh fruits instead of sugary desserts. You’ll eat more veggies and beans. Nuts will become the snack of choice. No candy, except for chocolate, but only real chocolate and pure chocolate not a box of chocolates. You’ll also be eating whole grain bread and drinking wine in moderation.

You’ll be eating breads and pasta, just choose whole grain. Try to avoid breads made with processed flour. For a snack try whole grain pita bread dipped in olive oil or humus.
You are going to eat fat, but it’s heart healthy fat like olive oil, nuts like walnuts and almonds and green or black olives. All of those have good fats. Man-made products have bad fats that your body can’t process and will end-up clotting your arteries.

The menu to pick from is huge, you’re not limited to Greek and Italian. Morocco, France, Spain and Turkey are only a few others. All these countries cook in a similar manner. Easy on the red meat and whole fat diary, with lots of fresh fruit, veggies and whole grains.

Mediterranean people like to cook with herbs and spices to give their food the flavor they like. You might not think about herbs and spices as being healthy, but this type of menu has been around for thousands of years and people added things to their food for a reason, not just for the flavor. For example, Coriander and rosemary have disease fighting antioxidants. East Indian and Moroccan people are big believers in using spices for their health benefits. Peppers are well-known world-wide for their health benefits.

Greek meals are often easy to make. For a serve-it-cold casual meal called Mezzes you cpuld put out plates of slices tomatoes, nuts, sliced red peppers, cheese, olives and small pieces of whole grain bread with a humus Dip.
You can have wine with meals, that’s commonly done in Mediterranean countries. One glass a day for a woman and two glasses for a man. Women metabolize alcohol differently than men. For people than don’t drink alcohol, unsweetened grape juice is O.K.

You won’t be hungry when you eat filling foods like roasted sweet potatoes, humus and different bean spreads and you can snack on nuts, low-fat cheese like feta or Halloumi. These are lower fat then cheddar. Stay away from processed cheese. If it’s all-natural cheese, it’s on the label, if it’s processed cheese it will also tell you on the label.
You might think it takes a miracle to lose weight but eating fresh and eating a Mediterranean diet will leave you feeling full and satisfied. That helps you stick to your diet, and you will probably get more nutrition than you did before. Along with an increase in activity and you’ll see the pounds fall off and you’ll start to feel better. Your heart will thank you. In a few months your blood pressure will improve, and your cholesterol will get lower. The Mediterranean diet has a lot of good brain food, you’ll stay sharper longer. This food pyramid tells you what to eat and how often to eat each type of food. Watch the pyramid closely, and don’t forget the water.

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. 

Diet Is Still Key to Weight Loss

 So, how important is your diet? Your diet is 80% of weight loss. Exercise is about 15% and the rest is your attitude.

Nutrition and weight loss go hand-in-hand, and it pretty much comes down to chemistry and math. Intake too much energy (calories), weight is gained while creating a caloric deficit stimulates weight loss. Everyone seems to be on the search for something quick and easy. Very Low-Calorie Diets (VLCDs) are popular but disregard possible health risks. Seems like a risky high dollar cost to shed unwanted pounds. I am a believer of eating “real” quality food to maintain a fit physique and at a cost saving. To start a healthy weight loss journey, review what you’re eating now in order to make changes promoting healthy weight loss which is no more than one to three pounds per week.

Time for a Lifestyle Change
Losing weight is a pretty straight forward process. It will require a nutrition lifestyle change together with regular exercise for best overall results.  So, what does that mean? It means that I lost 30 lbs. one year because of some crazy diet I was on, but after losing the weight I was still fat. Most of these websites don’t tell you that if you lose weight on their diet, say 20 pounds, only 4or 5 pounds will be fat. That’s one reason to avoid those weight loss programs and just do it yourself. You have to change your entire diet in order to lose fat.

The way I did it was to eat fresh healthy food and stop eating processed foods. Quality healthy food choices are important. If you’re eating processed foods, dining out, drinking alcohol and soda regularly, an immediate revision to those choices will need to happen. Start by keeping a food journal, write down what you’re eating and drinking. Studies show people who maintain a consistent food journal have the best weight loss success. The journal allows for accountability. You will learn and be able to repeat personal best weight loss weeks simply reviewing what has been recorded.

The Right Foods and Right Portions
Eating healthy should be enjoyable, taste fabulous and never a burden. Essential nutrients for weight loss include lean proteins, fiber, antioxidants and healthy fats. Understanding a portion size is what can fit in the palm of your hand further simplifies eating healthy without the need to continuously count calories. Normal hunger occurs every two to three hours so many people take advantage of nutrient timing. Eating several small meals per day keeps our metabolism boosted, promotes satiety and eliminates urges to binge on guilt laden food. Keeping the focus on consuming healthy foods will be the success in adopting a healthy lifestyle and reaching your goal weight.
Enjoy a Variety of Healthy Foods

Fortunately, there is a wide variety of healthy foods to satisfy the pickiest eater for weight loss and overall healthy lifestyle. Check out the examples of healthy foods below which can also be used as a ready-made grocery list:
Best Proteins

Lean Proteins (You’ll notice no red meat on the list)

Chicken Breast (boneless/skinless) – 3.5oz, 30g

Turkey – 7g protein per ounce

Tuna – 6oz, 40

Salmon – 3.5oz, 27g

Halibut – 4oz, 30g

Trout – 4oz, 28g

Sardines – 4oz, 10g

Eggs (high in EFA) – 1 large, 7g

Milk – 1 cup, 8g (1% or skim, if tolerated)

Cottage Cheese – 1/2 cup, 15g

Almonds 8g, Peanuts 9g, Cashews 5g – 1/4 cup

Peanut Butter – 2tbsp, 8g

Kefir – 14g per cup

Yogurt – 8-12g per cup

Tofu – ½ cup, 10g

Top Antioxidants

Blueberries – at least a fistful a day

All rich colored berries (strawberries/blackberries/raspberries/cranberries/blueberries)

Sweet potatoes – at least ½ cup serving daily

Broccoli – eat ½ cup raw or 1 cup cooked daily

Tomatoes – One medium

Acai – look for quality juice

Beans – Eat two 1/2 cup servings a day of cooked or canned beans

Oats (steel-cut is the best) – Eat at least three servings of whole grains per day. A serving equals one cup cooked oatmeal, 1/2 cup uncooked rolled oats or 1/4 cup steel-cut oats

Spinach – one cup cooked spinach or leafy green vegetable per day

Dark chocolate – Eat a one-ounce serving daily

Red wine or Concord grape juice 4oz – 1 glass daily

Green and white tea – up to 4 cups daily

Eat Healthy Fats

Olives

Extra virgin olive oil

Wild salmon (fresh, frozen and canned)

Ground flaxseeds

Flaxseed oil

Walnuts

Herring

Sardines

Sablefish

Anchovies

Farmed oysters

Healthy Eating

In order to lose weight being consistent with healthy food intake will be necessary. There is no such thing as perfection and only progress. Take one day at a time and know there will be slip-ups. If you do get off track, let it go and make a better choice with your next meal. Food guilt only drags us down and prevents moving in a positive direction. Using the palm as your portion size and eating every two to three hours is a great beginning to reaching your goal weight and adopting a healthy lifestyle (be more active).

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.