Do I Have to Exercise to Lose Weight?

 This is a question people ask me almost every day. The answer is “no”. You can lose weight without exercise, but do you want to lose weight or lose body fat, there’s a difference. You can lose weight by changing things you’re doing. Changing bad habits you inherited during childhood or just bad eating habits you picked up in the school cafeteria or maybe habits you picked up from the friends you're eating with. Any way you can get serious about your weight and try to re-teach yourself the right way to eat.

Eating more vegetables is the first thing. Make three vegetables at dinner not just one. If you have choices, you’ll eat more. Eating more vegetables will increase the vitamins and minerals in your diet and give you more energy. You’ll also get more fiber.

Eat a broth-based soup like vegetable soup, minestrone or Chinese wonton before your entre. It has two purposes; first it slows down our meal and it’s filling. Eating fast is the easiest way to overeat. Try and fit in a salad after the soup; that gives you more vegetables and now go with a smaller entre. Meat portions should be small, 3 to 4 ounces at the most. Try and go meatless whenever possible. Fish is o.k. three times a week, but poultry only once and pork or beef only twice a month. If you're watching your cholesterol talk to your doctor about eating meat.

Getting more sleep will help you lose weight. Too much night-time TV will only tempt you in snacking more. Also, more sleep helps you reduce stress and that helps you lose weight.

Eat more whole grain, not whole wheat, there’s a difference. Today we can buy whole grain bread, pizza crust and anything else that comes from a bakery.  100% Whole grain give you more fiber and has no processed flour. Processed flours will immediately turn to fat. Never eat processed foods of any kind.

Skip the bacon for breakfast or on that sandwich, even the bacon bits on a salad. Animal fat only causes you to gain weight.

Eat at home or make your meals at home and pack them to go. When you really get serious about your weight remember that restaurant don’t make food that’s good for you, they make food that taste good. We’ve all heard about all the calories in restaurant food. Believe me, if it really tastes good it has too many calories.

Make Pizza at home, thin whole grain crust with marinara sauce, easy on the cheese and lots of vegetables. You’ve seen them in the restaurant, there easy to make. I add anchovies. Do a web search for recipes for a California pizza and you’ll be amazed what you can put on your pizza.

Cut back on the sugar. Most people get sugar from the drinks they buy. Juices have lots of sugar, other drinks contain things like “fructose corn syrup”, it’s a sugar substitute that’s worse than sugar. Store bought snacks and drinks will ruin your diet. Nuts and seeds are good snack food.

Limit your alcohol to one or two drinks twice a week at the most. If you like mixed drinks avoid the sweet soda you add. Use a diet seltzer, diet tonic or plain water.

Green tea after meals helps your metabolism process your meal so less turns into fat.

Walking 30 minutes after meals will burn an extra 100 calories. If you can take some advice and change your eating habits, the weight will start to come off. Most of us don’t realize what we do to ourselves by not eating the right way.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose fat. The internet is full of free information. 

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. 

Tips For Long-Term Weight Loss

When you get serious about losing weight you’ll realize that it’s not just weight you want to lose, it's body fat. And losing body fat is a long-term commitment to change the way you eat and even the way you live.

Long-Term Weight Loss: 5 Tips
In this article

1. Set the Right Goals
2. Know Your Triggers
3. Fill Up on Food
4. Reward Weight Loss Success (But Not With Food!)
5. Keep Track of Your Progress
You want to lose weight and keep it off for good. These five strategies will help you do just that.

1. Set the Right Goals

Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it’s important not to lose sight of the diet and exercise changes that will get you there.

Choose two or three diet and exercise goals at a time that you are willing to take on. And make sure they are specific and realistic.

For example, “exercise more” is a wonderful goal, but it’s not specific. “Walk 5 miles every day” is specific and measurable. But is it realistic if you’re just starting out?

“Walk 30 minutes extra every day” is better, but what happens if work or the weather interferes? “Walk 30 minutes extra, 5 days each week” is specific and realistic.

2. Know Your Triggers

Are there situations that make you want to eat more? Start noticing them. For example, you may learn that you’re more likely to overeat while you’re bored or stressed.

Then figure out ways to get around those triggers. Do something else to soothe your stress, for instance, take a walk, or do some housework, like cleaning, or laundry.

Also, you might want to put treats away. You’re more likely to eat them if they’re visible and easy to get to.

3. Fill Up on Food

That’s right: You should feel full. But how you do that might surprise you.

It’s mostly about time: 15 minutes, to be specific. You need at least that much time to feel full. So eat slower, giving your brain enough time to notice that you’ve eaten.

What you eat can also help. Think fiber (like fruits and veggies) to fill up.

Another trick is to use smaller plates so that small portions do not appear too small.

Also, changing your eating schedule can help you reach your goal, especially if you tend to skip or delay meals and overeat later.

4. Reward Weight Loss Success (But Not With Food!)

A good reward is something that is desirable, timely and depends on meeting your goal.

Rewards may include treating yourself to a movie or massage, shopping for clothes, taking an afternoon off from work, or giving an hour of time to yourself.

Keep in mind that many small rewards, given for meeting small goals, can work better than bigger rewards for long, difficult goals.

5. Keep Track of Your Progress

Jot down things like how much you exercise and what you eat. There are many apps that can help.

Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.

Don’t get discouraged if you’re not losing enough. A small person, say under 140 pounds may only lose one pound a week. A 200-pound person can lose 2 pounds a week and keep that loss. When you try to lose too much too fast the weight will come back. Aim for small amounts and keep it off. It’s okay if you stop losing for a time but stick to the plan. Sometimes you can be stuck at the same weight for several months. The only plan you need is the “don’t give up” plan.

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 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. 

Can Salt Hurt Your Diet?

Yes, Salt is a seasoning that everyone uses whether you cook or just use a shaker at the table. In moderation, salt is an o.k. seasoning, but today we have salt added to almost everything we buy in the grocery. Salt is a preservative that’s been used for centuries, long before refrigeration, to keep food from spoiling.  You would think that after a couple thousand years science could come up with something better.

The health effects of salt are the conditions associated with the consumption of excessive or insufficient quantities of salt, a mineral composed primarily of sodium chloride (NaCl) which is used to add flavor to food. Chloride and sodium ions, the two major components of salt, are needed by all known living creatures in small quantities. Salt is involved in regulating the water content (fluid balance) of the body. The sodium ion itself is used for electrical signaling in the nervous system.

Salt consumption has increased during modern times and scientists have become aware of the health risks associated with high salt intake, including high blood pressure in sensitive individuals. Therefore, some health authorities have recommended limitations on dietary sodium, although others state the risk is minimal for typical western diets.[2][3][4][5][6] The United States Department of Health and Human Services recommends that individuals consume no more than 1500–2300 mg of sodium, (3750–5750 mg of salt) per day depending on age. Sodium and salt are not the same. Sodium is a chemical substitute and like all chemical substitutes salt, 

I know that sounds like a lot of salt, but salt is used in all manufactured products like can goods, frozen foods, and boxed foods, even breakfast cereal.  And it will cause “high blood pressure” especially in older adults. The number of adults over 40 taking a prescription drug for high blood pressure is shockingly high. You can “Google” it. High Blood Pressure is a leading cause of Heart Disease.

I’ve written several posts about losing weight and the health problems that you can have when you are overweight. Several of the comments I get ask “How can I lose weight, I tried everything.”

A good place to start is your diet. Too many of us think of exercise as the answer. ” I should get a gym membership or a trainer.” Usually, that doesn’t work. Oh, it’s great for small amounts of temporary weight loss, but the weight comes back.

You have to tackle the diet first. And salt is a good place to start. Too much salt will cause you to retain fluids, which adds to your weight. So while you might be counting calories you might also keep track of your salt consumption. You might ask, “how do I do that?” Well, the sodium content is listed on all packaged foods. Fresh foods have no sodium content unless you add salt. 

If you read the paragraphs above there is recommended sodium per day and recommended salt per day. Use the recommended sodium per day, that’s what is used on labeling. For instance, one can of soup contains 480 mg of sodium, and other canned foods are about the same like beans. But a can of Chili has more than 1000 mg of sodium. a half of teaspoon of salt has 1200 mg of sodium, so one teaspoon of salt a day is the total amount you should be consuming a day. When you put it in that content, it’s a very small quantity. And with all the processed foods and restaurant food we eat in a day, I think we’re consuming 10 times the maximum amount.

I think no matter how much time you spend at the gym you are going to have trouble losing weight.

Now if you read my last post you’ll remember that processed sugar is our enemy. We get all the sugar we need from natural sources like fruits and vegetables. So if you are starting from scratch on a diet program or you're already dieting and not having much luck, the first thing you should think about is your salt intake and sugar consumption and how to reduce them to a much lower level. Low-fat foods are usually high in sugars to give them more flavor. Low fat does not mean low-calorie. And while you count mg of salt and sugar, don’t forget to count calories. You have to burn the calories you eat every day or your body will turn the extra ones into fat.

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 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 Belly Fat

 The definition of belly fat might sound obvious—it's clearly the fat that sits around your middle, right? Well, not quite. There are 2 types of fat. White fat and brown fat, one is called Visceral Fat, that's the one that doctors are concerned about.

While belly fat (also known as visceral fat) resides around your midsection, it goes deeper than just below the skin. It pads your intestines and other vital organs, Lawrence J. Cheskin, MD, professor and chair of nutrition and food studies in the College of Health and Human Services at George Mason University in Fairfax, Va., told Health.

"The reason it's different than other forms of fat is because it's more metabolically active. It gets into the bloodstream faster than the stuff under your skin," said Dr. Cheskin. "Belly fat has a bad influence on blood cholesterol and blood sugar and all the metabolic diseases."

Excessive abdominal fat places you at greater risk for developing obesity-related conditions, such as type 2 diabetes, high blood pressure, and coronary artery disease. You may have a higher risk of developing obesity-related conditions if your waist circumference is more than 40 or 35 inches for men and non-pregnant women, respectively.1

But belly fat can be independent of overall body fat. In other words, someone who's not overweight could still have a lot of excess fat around their waist. Also, it's normal to carry some weight around your middle. But if you want to trim it down, here are a few things you can do.

Belly Fat Naturally Increases as You Age

As you get older, your body changes how it gains and loses weight. People experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, menopause further complicates the metabolic process for some people.

"If [cisgender women] gain weight after menopause, it's more likely to be in their bellies," Michael D. Jensen, MD, chair of the Mayo Clinic Obesity Specialty Council in Rochester, Md., told Health. 

In menopause, the production of the hormones estrogen and progesterone slows down. Lower estrogen levels may play a role in weight gain after menopause.2

Weight gain may also be caused by metabolism slowing down with age, less-healthful eating habits, and being less active. In addition, you lose muscle mass as you age, so you use fewer calories.

You can't fight aging, but you can adopt lifestyle changes that keep your weight in check. It comes down to exercising more and eating a healthy diet rich in whole grains, fruits, and vegetables.

 This Healthy Diet Plan Will Jumpstart Your Weight Loss Goals. According to a Nutritionist

Add More Strength Training

A daily run or spin class is great for your heart, but cardio workouts alone won't do much for your waist. 

"You need to do a combination of weights and cardiovascular training," Sangeeta Kashyap, MD, an endocrinologist at the Cleveland Clinic, told Health. 

Strength training increases muscle mass, which may help your body burn more fat, agreed Dr. Cheskin.3

"When you build muscle, you tend to replace fat with that muscle," said Dr. Cheskin.

"Muscle burns more calories than fat. And therefore, you naturally burn more calories throughout the day by having more muscle," added Kate Patton, RD, sports health and preventive cardiology outpatient dietitian at the Cleveland Clinic. Patton recommended 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise weekly.

Your fitness goal should be to lose belly fat and not just losing weight. Forget the scale and get a tape measure. Your goal should be to lose inches not pounds.

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 Weight Loss Programs

I’m not going to sugar coat this because losing weight permanently involves getting your body into good physical condition. Most of those who want to lose weight don’t really understand what that means. When it’s been several years since you did any kind of exercise your body will need a lot of work. So where do you start.

You start by walking more, using stairs instead of an elevator for one or two floors, anyway. When you have an 8 hour a day job, it’s not easy to find time but before you get crazy and buy a gym membership you want to be able to speed walk for 30 minutes and feel good when you finish. If you can’t workout for 30 minutes you’ll waste your money on that gym membership.

If speed walking is difficult you want to start out slow and build up speed slowly, over several weeks of walking. Your training your heart for the workouts. Training your heart takes a little time but it essential if your workout is going to help you condition your body. Use a cell phone app to track your steps and try and do 5000 steps twice a day.

I walking in the morning, before work and than once again before bedtime. I walk with my dog. She’s a big dog that loves to walk and fates to go home until she’s tired. If you get to the point were you want to do more and you think your ready for the gym, you can use the trendmills and walk there. But I encourage you to do arm exercises at the gym at least three times a week.

You don’t have to live at the gym to get in shape but you do have to walk everyday. You should do the other exercises every other day. The alternate days walk outside, fresh air is good for your lungs and puts more oxygen in your blood. Exercising indoors even though it's air conditioned you are breathing the same indoor air over and over. That's not as good as outdoor air that's rich in oxygen.

But that’s not all, getting in shape means eating healthy. So what does that mean? For most people it means to forget about all those foods you like and start eating fresh produce, fruits and vegetables. Slow down on the red meat, and that includes Hamburger meat. Eat more white meat chicken and seafood. You only need to eat meat one meal a day. You want to get more protein from plants. You can also make protein shakes with protein powder and Greek yogurt, fruit, Soy milk or Almond Milk.

Your diet, the food and drinks you consume, is 80% of the weight loss process. Exercise is about 20 % of losing weight. You might have noticed your friends if they have lost weight, your body and face becomes thin and weak looking and that’s what you don’t want. What you really want is just to lose fat. Mostly around the waist and hips and you can do that. That’s why you want to exercise. You want to retain your muscle mass and your strength.

Another important part of eating the right way is to consume all your calories for the day in 8 hours and the other 16 hours you fast, no calories for 16 hours straight. The idea is to give your body time to process the food your ate and then because your not eating your body will burn stored fat to keep the body moving and working. So the 16 hours straight with no calories is key to the fat burning process.

Losing body fat is a life changing process. You’ll have to change all your habits and create new healthy habits. But the results for me was worth everything I had to do.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

 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 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. 

Quick Weight Loss Usually Means Muscle Loss

This is a great article I found about quick weight loss. This is the way those thin celebs did it. You might think that celebrates know how to drop the extra pounds fast, but in reality, the only pounds you can lose fast are the ones you gain fast. So, if I gain 3 pounds over the weekend, I can lose it in a couple of days following that weekend. If the fat hangs around for a while it becomes hard and is difficult to lose. People that have been overweight for several months or years now have stubborn fat that will take more time to lose.

Don’t stop trying, but you should realize that stubborn fat won’t disappear using a quick weight-loss diet. With a fast diet, you will lose weight, but mostly muscle. So, “What's the difference?” you might ask. First of all, you will weigh less but the fat will still be there. You’re not going to change the way you look. And second, your know going to change the way you feel. And the worst part is the weight will come back. Why, when you lose muscle your body doesn’t burn as many calories. It is a “Catch22″, The more muscle your body has the more calories you burn naturally. You don’t have to do any extra work, your body will just burn to say 2000 calories a day just to maintain the muscle you have, but when your body mass is said 20% fat and less muscle, you're going to burn fewer calories naturally.

I’m sure you’ve heard friends say ” They never workout and their so thin, they eat everything. ” Well, it’s true the less fat you have the more calories your body burns naturally. So it does take a significant lifestyle change to lose body fat permanently.

To lose weight by losing body fat, you have to change what you're eating (get on a better Diet). Yes, you have to count calories, but you don’t have to cut way back. Most people gain weight because they eat more calories than they burn. You eat and drink 3000 calories a day and only burn 2000, guess what, your weight will go up. You do that every day and you will put on weight. 

Even if you exercise an hour a day, and most of us don’t, you only burn an extra 300.  Without that workout the average person with today’s lifestyle burns less than 2000 calories, women normally burn less than men. A typical workout today is good for your heart and helps with circulation but doesn’t burn any fat. You have to spend hours in the gym every day to burn body fat.

The best way to lose body fat is to change your diet, (change the foods you eat). When you eat healthy foods and break the salt and sugar habit, eat fresh then you will lose weight and your body will burn that body fat.

(HealthDay News) — If you lose weight too fast, you lose more muscle than when you shed excess pounds more slowly, a small study says.

The researchers put 25 participants on a five-week very-low-calorie diet of just 500 calories per day. Another 22 volunteers went on a 12-week low-calorie diet of 1,250 calories per day.

The investigators found that right after the end of their diets, both groups had similar levels of weight loss. The average weight loss was a little over 19 pounds among those on the very-low-calorie diet and just under 19 pounds among those on the low-calorie diet.

The researchers then looked at the loss of fat-free mass, which includes all the tissue in the human body, except fat. The major tissues are blood, bones, organs, and muscles. However, the mass of the organs, blood, and bones does not change during dieting. Therefore, changes in fat-free mass during dieting are mainly due to changes in muscle mass.

Participants on the very-low-calorie diet had lost about 3.5 pounds of fat-free mass, compared with 1.3 pounds among those on the low-calorie diet. Fat-free mass accounted for 18 percent of weight loss in the very-low-calorie diet group and 7.7 percent of weight loss in the low-calorie diet group, the study found.

Four weeks after the end of their diets, reductions in fat-free mass averaged 1.8 pounds among those in the very-low-calorie diet group and 0.7 pounds among those in the low-calorie diet group. Fat-free mass accounted for 9.4 percent of weight loss in the very-low-calorie diet group and 2.9 percent of weight loss in the low-calorie diet group, according to the report.

The findings were presented Wednesday at the European Congress on Obesity in Bulgaria.

“Loss of fat-free mass was higher after rapid than slow diet-induced weight loss with similar total weight loss,” said the study’s authors, Roel Vink and Marleen van Baak, of the School for Nutrition, Toxicology and Metabolism at Maastricht University in the Netherlands, and colleagues.

However, the authors also pointed out in a meeting news release that muscle loss among people on the very low-calorie diet was likely overestimated immediately after they completed the diet, compared with four weeks later.

This is likely because they had a larger loss of water and glycogen (a natural form of sugar in the body) when they had just completed the diet than four weeks later, the researchers explained.

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 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. 

I Know All About Over-eating

I know all about eating too much at those family gatherings. I weigh 160 pounds today, but I used to weigh 220 pounds. I know you might think this is a little late to talk about the Holidays, but I’m writing this now because you’re trying to lose the extra pounds after the Holidays and this might remind you of some of the things you did wrong.

In this case, we are talking about Thanksgiving. Around my house or at anyone’s house I know there are two parts to the big feast. First, we eat a huge dinner, sometimes three kinds of meat, two different types of dressing, two types of cranberries, several types of potatoes, and several different vegetables. The idea is that no one, no matter how fuzzy, will go away hungry. There is always something for everyone in unlimited quantities.

Then comes the second part, which usually is about one hour later, “dessert”. This is what everyone has been waiting for. If it’s a big gathering like 10 or 12 or more the whole table will be filled with pies, cakes, chocolate candies, brownies, lemon squares, and other ethnic tricks that we only see once or twice a year. These are times that no one should miss, even if you’re on a diet.

The really bad part of the Holidays is that you might have to eat this meal more than once. We all have large families and you can’t say no to an invitation this time of the year, so what does a person do? You try and sample the things you like but do it in small amounts and remember that you don’t have to finish your plate. Another tip to help you from overindulging is to only eat half of each food on your plate.

Some other tips:

Don’t drink calories, save the calories for food.

Stick to low-calorie desserts, if you can find any

Eat before you go. Don’t go to a party without eating first. The food you eat out may be high in calories, but you’ll eat less if you eat something healthy before you go.

Try and walk after dinner

The average holiday meal can add 5 pounds because you can easily consume 5000 calories when you include the drinks. Do you remember how long it took to lose 5 pounds? It’s easy to add 10 pounds over the Holidays and it can take months to lose it. You’ll be expected to eat and drink so be careful you don’t hate yourself after the season is over.

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

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 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.