Being Overweight Can Be Dangerous To Your Health

I write a lot about losing weight but most overweight people don’t realize how dangerous it is to be overweight. When we become adults it doesn’t seem very important how much we weigh. Most of us feel healthy enough, after all, it’s a relevant thing. If you have always been heavy then you learn to accept your size and you believe that’s your normal size. You know other kids at school are thinner but you have your normal and they have their normal. But it doesn’t have to be that way.

Actually, you can be thinner, but if your family members are heavy then you naturally think that’s the way you are going to be. But that’s not true, you can be thin if you want.

The foods you eat make you gain weight. When you are young and live at home, you eat the same as your family eats; which might be causing your weight problem. When you live at home, while you are still in school, you can develop eating habits that cause weight problems. The rules for losing weight are always the same. Don’t eat fast food, and when I eat out I only eat salads and don’t use creamy salad dressings. Don’t drink anything with calories. Stick to simple drinks like water, coffee, or tea. Avoid store-bought drinks; read the labels. Don’t eat or drink anything with chemicals, like zero-calorie drinks. Don’t eat processed foods or foods with enriched flour.

Eat fresh, that’s the way to lose weight. Try the Mediterranean meal plan; you can find it on the internet. It’s not a fad diet, it’s a different way to eat and over time you will lose weight. The body fat will disappear. Follow the food pyramid and don’t cheat, do the extra walking and you will become a healthier person and have more energy, and feel younger. The more body fat you have the shorter your life. Studies show that the more calories you eat the shorter your life. You can be a little overweight and still be healthy if you eat healthy food and don’t over-eat. Meat and vegetables should be your meal, the largest part of the meal would be the vegetables. Fish or poultry would be the meat. And fruit after dinner. Bread would be okay as long as it's whole grain. Whole wheat is not whole grain. And most important, don’t miss meals, just eat better foods.

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. 

Do "Fasting Diets" Work

A great article for those of us who want to lose weight fast. Take a little advice from the experts.

Some people “fast” as a way to lose weight. Others “fast” to try to detox their bodies, or for religious reasons.

If you’re “fasting” to lose weight, you may want to reconsider. The weight loss may not last after you finish fasting.

If your goal is to detox your body, you should know that there’s no proof that it works. Your body naturally detoxes itself.

Fasting diets aren’t all the same. Some allow only liquids like water, juice, or tea. Others cut calories drastically, but don’t completely ban food. And on some plans, you fast every other day.

Why Fasting for Weight Loss Can Backfire
When you eat less than you need and you lose weight, your body goes into starvation mode. To save energy, your metabolism slows down.

When you’re done fasting and you go back to your usual diet, you may regain the weight you lost, and then some. And the worse part of gaining back the weight is that you’ll have more body fat.

On a fast, your body adjusts by curbing your appetite, so you will feel less hungry at first. But once you have stopped fasting, your appetite revs back up. You may feel hungrier and be more likely to overeat.

Fasting every other day has similar results. It helps people lose weight, but not for long. I found it harder to lose weight this way because on those alternate days you want to eat extra amounts.

In one study, people who fasted every other day shed weight, even when they ate all they wanted on days when they weren’t fasting. But the weight loss didn’t last over time. Maybe that’s true but it never worked for me.

Is Fasting Safe?
Fasting for a few days probably won’t hurt most people who are healthy, provided they don’t get dehydrated. But fasting for long periods of time is bad for you.

Your body needs vitamins, minerals, and other nutrients from food to stay healthy. If you don’t get enough, you can have symptoms such as fatigue, dizziness, constipation, dehydration, and not being able to tolerate cold temperatures. Supplements are not a good replacement for nutrients from real food. Fasting too long can be life-threatening.

Don’t fast, even for a short time, if you have diabetes because it can lead to dangerous dips and spikes in blood sugar.

Other people who should not fast include women who are pregnant or breastfeeding, anyone with a chronic disease, the elderly, and children.

Before you go on a new diet, particularly one that involves fasting, ask your doctor if it’s a good choice for you. You can also ask your doctor for a referral to a registered dietitian, who can show you how to design a healthy eating plan. Healthy, all-natural eating plans are the best way to lose weight permanently.

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. 

Succeeding in Weight Loss

Many factors can impact the success or failure of a new diet or exercise program, so we often spend a lot of time researching and choosing the best weight loss program, finding the most effective workout routine, or eating the right foods. But there is also mental attitude that can affect whether or not you lose weight. One of these factors is self-efficacy, and it’s easy to change.

What is Self-Efficacy?

Self-efficacy is your belief that you can successfully carry out a specific task. Simply said, You have to believe you can do it. If you start your weight loss journal with the words, “I can lose weight!”, your self-efficacy with regard to weight loss is probably high. You noticed I said weight loss journal, I know most of us don’t keep a journal, but today it’s easy. The traditional way would be to buy a book with blank pages and write every day about the goal you have. Today, you can start a journal on your computer or tablet by using any text writer that comes with your computer. 5 minutes a day and you can jot down the things you ate, and if you working out, even if it’s walking put down what exercise you did. O.K., you might ask yourself why go thru the bother? Well, first it shows that this time you are serious about losing weight and you're going to keep a record of your progress. Remember, if you haven’t done this before, start your journal with a statement of your goal. And if you ever get discouraged just read the journal from the beginning. It’s a reminder of why you decided to lose weight. Also, a journal can help you when you hit a stopping point and you can’t lose any more. Read the journal and you can see what you are doing differently and why you stopped losing.

Self-efficacy generally relates to a specific goal. For example, you may have strong beliefs that you are capable of skipping a high-calorie late-night snack. That means your self-efficacy regarding late-night snacking is high, but you might have doubts about whether you’re going to get up early the next morning to work out. Your self-efficacy regarding the morning workout is low.

Self-Efficacy vs. Self-Confidence.

It might seem as if self-efficacy is just another version of self-confidence, but that’s not true. Let’s use an example: say Carol is a graphic designer who has worked her way up the corporate ladder to become the head of her department. She’s proud of her accomplishments, comfortable in social settings, strong but respectful in dealing with her boss and positive about her personal relationships. Carol has a strong sense of self-confidence.

But let’s say that Carol is overweight. She’s tried dieting repeatedly, has worked with personal trainers to stick to an exercise program, and has even gone to weight-loss camps to shed her excess pounds. Nothing has worked. Carol now believes that she just can’t lose weight. So even though Carol is self-confident, her self-efficacy about her ability to lose weight is low.

Why Does Self-Efficacy Matter?

Researchers have found a strong link between one’s beliefs in her ability to successfully perform a task, and her completion of that task. Quite a bit of research has been done with regard to self-efficacy and weight loss — most confirming a relationship between strong beliefs (either negative or positive) and actual success.

To see why it matters, let’s go back to our example of Carol. Let’s say that Carol’s new diet coach has identified a weak link in Carol’s diet: she’s good for most of the day, but she tends to eat too many of the cookies and cakes that are left in the lunchroom at work. Let’s say that Carol has never been able to pass up those treats in the past, so her belief that she can do it now is minimal. When she’s faced with a tray of brownies, she’s not likely to muster the willpower to walk away, because she knows that she always fails anyway. Her attitude is, “why bother to make the effort?”, and she eats a brownie. Carol’s beliefs about her abilities have become a self-fulfilling prophecy.

But let’s say that her diet coach was able to build her self-efficacy. The coach was able to remind Carol of the many other situations where she has successfully passed up treats in order to stick to her diet. He tells her that he believes she can do it. Now, when Carol is equipped with the belief that she can, in fact, walk away successfully, she’s more likely to do so when she’s faced with the tray of brownies.

How Do I Build Self-Efficacy?

So how do you turn a negative belief system into positive thoughts? Researchers have identified four things that impact self-efficacy: mastery of experiences, social modeling, social persuasion, and emotional responses.

4 Ways to Improve Self-Efficacy to Lose Weight

1. 1. Set and reach small goals. To improve your mastery of experiences, you want to successfully complete small goals that will act as stepping stones to larger accomplishments. Break each long-term goal into smaller achievable goals, and as you complete each one, acknowledge it in your journal and remind yourself of your success. The completion of each small task will build your level of self-efficacy for completing larger tasks in the future.

 

1. Surround yourself with positive messages. If the people that surround you are successfully completing the goal that you want to achieve, you’re more likely to believe that you can do it, too. Find friends that have some habits you admire. Skip the lunchroom snacks and spend your break with a crowd that eats a healthy meal. Instead of going to happy hour with your buddies, find a few friends that want to hit the gym and exercise. You can also surround yourself with positive messages electronically. Sign up for newsletters that provide healthy messages, fill your Facebook feed with posts from weight loss coaches and successful dieters, and follow health-oriented Twitter feeds.
2. Social Persuasion. Let friends and family know that their encouragement and positive messages make a difference. Then, make it a habit to acknowledge the compliments when you get them. Often friends and family have a similar problem, then maybe you can’t talk about it, this is another area where social media can help. Several recent studies have found that positive messages sent electronically can help people lose weight. Get connected with other dieters who have lost weight. Your friends and family will come around to your way of thinking after they see the progress you made. Then watch the compliments come in.
3. Learn to Relax. Emotions can trigger overeating. If or when you become stressed, that can trigger a food binge.

If the concept of self-efficacy is new to you, don’t worry. Simply your awareness of your positive and negative beliefs may help you change the things you need to adjust in order to lose weight. Remember to start small, make changes gradually, acknowledge your successes, and move forward from there. Permanent weight loss doesn't come quick. Permanent weight loss is about losing body fat. Quick weight won't reduce your amount of body fat and will not be permanent. 

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. 

Bad Diets Cause Hundreds of Thousands Of Deaths

Reblogged from MedicineNet.com. I wrote about this same subject in my last post and then I found this article that confirms my findings.

Unhealthy diets may have contributed to as many as 400,000 premature deaths from heart disease and strokes every year.

And, it’s not just the things you should be avoiding — such as salt and trans fats — that are contributing to these deaths. The excess deaths may also be caused by what’s missing in your diet — namely, nuts and seeds, vegetables and whole grains, the researchers said. I’ll also add that carrying the extra body fat is wearing out your body parts and straining your organs.

“Cardiovascular disease is the number one cause of death in the United States, killing more people in 2015 than any other cause,” said lead researcher Dr. Ashkan Afshin of the University of Washington in Seattle. He’s an acting assistant professor of global health at the university’s Institute for Health Metrics and Evaluation.

The study results suggest that nearly half of heart disease and stroke (cardiovascular disease) deaths in the United States might be prevented with improved diets, he explained.

Debates on dietary policies in the United States tend to focus on cutting out unhealthy foods and nutrients, such as trans fats, salt, and sugar-sweetened beverages. But this study shows that a large number of heart-related deaths may be due to a lack of healthy foods, Afshin reported.

Looking at deaths in the United States from heart and blood vessel diseases for 2015, the investigators found unhealthy diet choices and lack of eating healthier foods had a part in the deaths of more than 222,000 men and over 193,000 women. The study could not, however, prove a direct cause-and-effect relationship.

Low intake of nuts and seeds likely accounted for nearly 12 percent of deaths. Too few vegetables probably contributed to as many as 12 % of heart disease and stroke deaths. And, low intake of whole grains may have been responsible for more than 10 percent of those deaths. Too much salt likely accounted for 9 percent of deaths, Afshin said.

Samantha Heller, a registered dietitian, said, “If someone’s diet is low in nuts, seeds, fruit, fiber, whole grains and vegetables, then they are likely replacing those foods with less healthy options, such as deli meats, cheeseburgers, fried chicken, sodas, boxes of mac-and-cheese, sugar-sweetened beverages and other highly processed, junk, fast and prepared foods.” Heller is a senior clinical nutritionist at NYU Langone Medical Center in New York City.

“A crummy diet means the body has to work at Mach-10 speed to battle the onslaught of biochemical, physiological and inflammatory consequences. No wonder so many of us complain about being exhausted all the time and suffer from very serious and oftentimes preventable cardiovascular diseases,” she said.

A more plant-based, whole-food approach to eating reduces internal inflammation, which in turn helps protect and heal “gunked up” arteries and an overworked heart. It also enhances the immune system, improves gastrointestinal and brain health, and boosts energy, Heller explained.

Heller recommends simple swaps, such as sliced avocado, tomato, and hummus on whole grain bread instead of a ham and cheese sandwich; a veggie burger topped with salsa instead of a cheeseburger; brown rice, vegetable-edamame paella instead of mac and cheese; a salad pizza instead of a pepperoni pizza. Grocery stores today have an extensive selection of healthy foods and even healthy, fresh meals in the deli section. There’s really no need to cook anymore. In fact, there’s little need to shop for groceries when you can buy fresh food ready to eat in the deli section. Buy bottled water, red wine, nuts, or seeds for a snack and your set.

I buy the basics: oatmeal with fruit in the morning, salads every day, prepared fresh meals with seafood or chicken, no fried food and no red meat, fruit, plant-based Protein Powder in the two-pound containers and plain Greek yogurt to make protein shakes for between meals and nuts, seeds and red wine for snacks and that’s it.

“The good news is it is never too late or too early to ditch unhealthy foods, dig into a plate of vegetables, legumes, fruits, nuts, seeds and whole grains, and watch how our bodies respond by getting healthier and happier,” Heller said.

Losing your body fat is the key to good health.

MedicalNews

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. 

Why Is Your Digestive System Important For Weight Loss

There’s a science to losing weight. If you want to succeed in losing your body fat and becoming slim and trim you want to understand the way the body works. First, to be slim and trim you want to lose your excess fat. That’s a little different than just losing weight. When you just lose weight you're losing mostly muscle mass. Mass that has become flabby and isn’t being used, so when the body needs energy and you didn’t eat anything necessary to create that energy it will look for flabby muscle mass to burn. It will create more energy than just burning fat. About 70% of your weight loss will be muscle mass and only 20% fat and about 10% miscellaneous. The trouble with that kind of weight loss is that your percentage of body fat will actually increase. As your percentage of body fat increases the number of calories you burn per day will decrease and you’ll add more fat with every meal.

By lowering your percentage of body fat to say 20%, you can get your body to function properly again. No more being sick. You can actually start to benefit from the nutrition in the food your eating. Excess body fat will rob the body of energy that should be used for body functions.

Your digestive system does a lot of important work for your body. Food isn’t in a form your body can readily use, so it’s the digestive system that has to break it down into its parts. Through digestion, your body gets the nutrients it needs from foods and eliminates anything it doesn’t need. This is a really basic overview of the digestive system, but obviously, there’s a whole lot more that goes into it that makes it all work.

And, unfortunately, this also means that things can pretty easily go wrong. For the purposes of this article, we are discussing a healthy digestive tract that hasn’t been altered by surgery, such as colectomy, gallbladder removal, or resection.

How Long Is the Digestive System?

The digestive system can vary in length somewhat from person to person but can be from about 25 to 28 feet long in most people, with some being as long as about 30 feet. The esophagus is about 9 to 10 inches in length, the small intestine is about 23 feet long, and the large intestine is about 5 feet long, on average.

How Long Does Food Digestion Take?

The time it takes for food to digest can vary a bit from person to person and between males and females. Studies have shown that the entire process takes about an average of 50 hours for healthy people, but can vary between 24 and 72, based on a number of factors. After chewing food and swallowing it, it passes through the stomach and small intestine over a period of 4 to 7 hours.

The time passing through the large intestine is much longer, averaging about 40 hours. For men, the average time to digest food is shorter overall than it is for women. Having a digestive condition that affects transit time (the time it takes for food to pass through the digestive system) can shorten or extend the time.

Why Is Digestion Important?

We eat because we need nourishment, but our food isn’t something our bodies can easily assimilate into our cells. It is digestion that takes our breakfast and breaks it down. Once it’s broken down into parts, it can be used by the body. This is done through a chemical process, and it actually begins in the mouth with saliva. Once the components of food are released, they can be used by our body’s cells to release energy, make red blood cells, build bone, and do all the other things that are needed to keep the body going. Without the digestive process, the body isn’t going to be able to sustain itself.

From The Mouth To The Anus

The digestive system is one long tube that runs from your mouth to your anus. It’s kind of gross to think of it that way, but that’s exactly what it is. Now, there are valves and twists and turns along the way, but eventually, the food that goes into your mouth comes out of your anus. The hollow space inside the small and large intestines that food moves through is called the lumen.

Food is actually pushed through the lumen throughout the digestive system by special muscles, and that process is called peristalsis.

When you chew food and swallow, these are the structures in your body that the food goes through during its journey down to the anus:

Mouth. Food breakdown begins with chewing and the mixing of food with saliva. Once food is chewed sufficiently, we voluntarily swallow it. After that, the digestive process is involuntary.
Esophagus. Once food is swallowed, it travels down the esophagus and through a valve called the lower esophageal sphincter to the stomach.

Stomach.

The stomach is where the rubber meets the road in digestion. There are digestive juices in the stomach that help break down the food and the muscles there mix the food up. After the stomach has done its job, there’s another valve, called the pyloric valve, that allows food to move from the stomach and into the first part of the small intestine, which is called the duodenum.
Small intestine. Once food reaches the small intestine, it’s mixed with even more digestive juices from the pancreas and the liver to break it down. The peristalsis in the muscles is still at work, moving everything through. The small intestine is where most of the nutrients are extracted from food. The intestinal walls absorb the vitamins and minerals. Anything that the body can’t use or can’t break down is moved through the entirety of the small intestine, through the ileocecal valve, and on to its next adventure in the large intestine.

Large intestine

The large intestine doesn’t do much digesting, but it is where a lot of liquid is absorbed from the waste material. Undigested materials are moved through, which can take a day or more, and then into the last part of the colon, which is the rectum. When there is stool in the rectum, it precipitates an urge to defecate, and finally, the waste materials are expelled out through the anus as a bowel movement. All these body functions will take the energy that your body gets from the food you eat. But your body fat can be robbing much of that energy. Unfortunately, your body has to keep all of your body mass alive, even your fat and when you are larger than you should be, your body has to take energy from body functions to keep the extra big body alive.

It may be easier to keep or lose weight by eating a simple, boring diet with fresh foods. Don't be afraid to repeat the same foods over and over a few times a week.

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 Time Of The Year We Love and Hate

We love the Holidays. The shopping, the parties with our friends, the Holiday music, and the movies, we love it all. But the part we hate is all the extra calories. And most of us are so busy during the Holidays that we slack off on our workouts just to have more time for everything else.

" If you're anything like me, the holidays are guaranteed to add 10 pounds. It happens every year and it takes 3 months to lose it. Hopefully, it doesn’t take you 3 months, but for me, it’s a chore. The problem for me is that I got used to eating those foods I love and I gave up losing weight. Instead of sampling, I indulged in January when I should give up those treats, I tricked myself into thinking I could eat those treats if I just cut back a little.

Cutting back never worked for me. I have to cut out those treats and get back to my weight-loss diet. I have to eat all-natural foods, no dairy, and an almost “gluten-free” diet if I can. This type of diet isn’t right for everyone but it works for me. I follow the “Mediterranean diet” and get all the nutrition I need; by eating several small meals a day. I’m never hungry.

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. 

Examine The Reasons You're Not Losing Weight

Under normal circumstances, most people can lose 5 to 10 pounds in 1 or 2 weeks, and then they stop losing. If this sounds familiar you are not alone. That 5 or 10 pounds you lose quickly has nothing to do with losing fat. You are simply emptying your digestive system, which can average up to 10 pounds. After you go back on a regular diet, the weight come back. To lose weight permanently you have to lose body fat.

Losing body fat is not the same as just losing weight. But the good news is that by losing body fat the weight doesn’t return unless you add fat to the body and after losing most of your fat it becomes easier to maintain your new body.

I made two lifestyle changes to lose my fat. One was to only eat fresh food. Number two was to stop drinking my calories with one exception, Protein Shakes. I make my own. It’s easy, you don’t need anything like a blender. I would just shake mine. Almond Milk, Protein Powder, and plain Greek Yogurt to thicken.

I followed the food pyramid shown below with an emphasis on seafood and chicken.

The food chart above is the Mediterranean Food Pyramid. It gives you a breakdown of what to eat and how often to eat those foods. If you follow the diet you will see progress in a couple of months. This plan has no restrictions except that you must follow the plan and only eat the food on the pyramid as they recommend. No quantity to follow eat all you want. No calories to count. You may not lose weight at the beginning but after your body gets used to the new diet you will start to snack less and snacking on the same foods on the pyramid won't build fat. 

The best snack foods are nuts and fruit which are on the pyramid in the Daily section. 

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.