Losing Weight Might Be Easier Than You Think

 If you want to know how to lose weight, there is no need to go searching the internet for diets fads and trendy weight loss programs. The truth is that all successful weight loss plans use essentially the same method. Of course, each diet guru and celebrity trainer put a creative spin on it – which is why you see so many books and programs on the market. But the bottom line is that weight loss is determined by energy balance. And if you can change your energy balance you can lose weight. If you understand how the body will burn your body fat, you will slim down. 

How to Lose Weight with Energy Balance
Experts in the medical field, registered dietitians and health coaches agree that there is one way to lose weight. Don’t waste any more time than you need to. Master the principle of energy balance to slim down once and for all.

Most people don’t think of their weight loss journey as a math problem. But in many ways, it is. There is a simple equation behind every successful diet, every successful weight loss program and every get-slim-quick plan. It’s called your energy balance. And if you can get your numbers to tilt in the right direction, you’ll lose weight and get the body you want.

What is Energy Balance?

Energy balance is simply the relationship between your energy input and your energy output.

The equation looks like this:

Energy Balance = Energy input – energy output

Sounds reasonable, right? To figure out your energy balance you need to gather a few numbers.

How Do I Input Energy?

We input energy in the form of kilocalories, or “calories.” Calories are simply a unit of energy or heat. The food we eat and the drinks we consume provide different levels of energy, or calories. Protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram.

One of the best ways to start a weight loss program is to determine your current level of energy input or caloric intake so that you can make adjustments to your energy balance. A typical woman may consume anywhere from 1200 to 2500 calories per day depending on her size, activity level and lifestyle factors.

What is My Energy Output?

Energy output happens when your body uses energy. We often refer to this as “burning” calories. Even when you’re sleeping, your body uses energy to perform basic functions like breathing and circulating blood.

You also expend energy during activities of daily living, like washing dishes or shopping, and of course, through physical exercise. These activities make up about 15-30% of your total calorie burn each day. The last 5-10% of calories are burned through the thermic effect of food, when you eat and digest meals and snacks.

There are different ways to calculate the number of calories you burn each day. Many people use one or two methods to determine the most accurate number.

Tip the Scales to Lose Weight

If your energy input and your energy output are perfectly balanced, you won’t lose weight. A perfect energy balance creates a stable weight. To change your weight you need to tip the scales so that they are no longer balanced.

A positive energy balance occurs when your energy input is greater than your energy output. That is, you eat more calories than your body needs. Your body stores excess energy or calories as fat. This results in weight gain.

Weight gain = energy input > energy output

Weight loss occurs when you create a negative energy balance. That is, you burn more calories than you consume. When this imbalance occurs, your body burns stored energy in order to function and you lose weight.

Weight loss = energy input < energy output

When you evaluate your own energy balance, it’s best to get the numbers as accurate as possible. Small differences in energy input and energy output can make a big difference in your weight.

Calculate Your Own Energy Balance

Are you ready to calculate your own energy balance? Here are two sample equations to use as a guide.

Dieter #1: Megan

Calories consumed each day: 2000

Calories burned each day: 1750

2000 (energy input) – 1750 (energy output) = 250 calories

Megan has a positive energy balance of 250 calories per day. That doesn’t sound like much. But over the course of a week, her estimated balance would be 1750 calories or enough to gain a half pound of weight.

Dieter #2: Carol

Calories consumed each day: 1800

Calories burned each day: 2050

1800 (energy input) – 2050 (energy output) = -250 calories

Carol has a negative energy balance of 250 calories. Over the course of a week, her body will need to burn 1750 calories of stored fat to meet its needs and she will lose roughly one half pound of weight.

If the Math is Simple, Why is Weight Loss So Hard?

So if weight loss is just a simple equation, then why is it so difficult to lose weight? Because there are many factors that affect both your energy input and your energy output. Things like your medical status, your age and your mood affect your energy balance equation every day. Weight loss is a simple equation, but finding the right balance requires a little bit more work.

If you are at the beginning of your weight loss journey, or if you are questioning your current diet and exercise plan, the energy balance equation is a perfect place to start. You don’t need to buy fancy tools or invest in an expensive weight loss program. Try to make some changes on your own. Evaluate the factors that affect your caloric intake and caloric output. You have control over some factors (like activity level) and no control over others (age, gender). Simply change what you can to tilt the scales of your energy balance equation and reach your weight loss goals.

Most people gain over a long period of time and this is how we differ from our ancient ancestors; they would eat as they needed energy and only as much as they needed to go on. Before there was money and jobs, people only worried about survival. Man was part of the food chain and were being hunted by large animals like we hunt animals today. They were constantly on the move burning energy and eating mostly roots and fruit during the day also hunting for small game that they could eat at night. Man was eating by instinct like wild animals do. If you have ever noticed, animals in the wild always maintain a perfect body weight. But domestic animals that live with us will gain too much weight and end-up with all the diseases that man has; cancer, obesity, joint problems and other illnesses. Animals in the wild will stay healthy except for injuries.

What are we doing wrong, what happened? Thin people like a marathon runner will burn his energy first and then eat something to replace that energy. He will use up all he has before he eats to replace it. We are eating before we need the energy or calories and then we try to burn all those calories we ate. We are working backwards and that’s why we can’t win. When you eat the calories first you will probably never burn all the calories you ate. And you never burn the body fat because your first burning the new calories you just ate. I hope that makes sense to you.

Losing weight for me works best if I have an energy shake in the morning, first thing, then workout, then eat a high-protein breakfast after the workout. I prefer ham and eggs or greek yogurt and fruit. High-protein breakfast cut my cravings and I don’t even think about food until lunch.

Think about your diet this way. If your hungry two hours after you eat then you didn’t eat the right food. Cravings are the way your body tells you that it needs nutrition, but you have to decide what kind. If you decide wrong you will have more cravings and this will continue on until your body get what it needs. Meanwhile you’re adding pounds. Be smart about what you eat and you’ll eat less and spend less money.

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. 

Habits Of Successful Weight Loss Clients

 Maybe you have wondered how people succeed in weight loss? Well, they all have some regular habits that keep them on track. Permanent weight loss doesn’t just happen. The tips below should help you stay on track.

Have Breakfast
It’s important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat the morning meal score higher on tests. If a big meal first thing isn’t for you, keep it light with a granola bar or a piece of fruit. Just don’t skip it.

Plan Your Meals
It’ll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you’re eating and when. A bonus: It’ll be that much easier to skip those donuts in the breakroom at work.

Drink Plenty of Water
It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you aren’t a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.

Take an Exercise Break
Don’t just grab another cup of coffee — get up and move. Do some deep lunges or stretches. It’s great for your body and mind. Just 35 minutes of walking five times a week may help keep the blues at bay. And if you can’t get all those minutes in at once, short bursts help, too.

Go Offline
Checking your email and social media a lot? Sure, your friends’ and family’s latest updates are just a click away, but do you really need to see pictures of your cousin’s latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you up to do other things. Take a walk, read a book, or go help your cousin chop veggies for her next great dinner.

Learn Something New
New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer’s disease.

Don’t Smoke
If you light up, quit. It’s a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.

On more important tips tip for weight loss is to stop drinking calories. Most dieters don't realize that half their daily calorie intake is from drinks. When you stop drinking calories and start eating healthy foods you will lose weight and get your energy back.

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. 

“Make time for yourself”, that might be the best tip of all.

Belly Fat Increases With Age

 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. Science tells us to eat less every year we get older. Also, we should be losing weight every year we get older. Unless you read about the body and how it works as you age, You won't understand why eating less is important. 

"If 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.

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. This is true for both men and women. 

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. It's true "you can't fight the calendar" but you can fight your body age. Your calendar age and your body's age are not the same. Depending on your activity level and the food and drink that you consume, you  maybe younger than your calendar age or you can be older. 

Science believes that adding body fat as you age is about the number of calories you consume. The paragraphs above science tells us that it is normal that your body doesn't need as many calories to maintain normal body functions. That means if we don't cut down on the calories your body will store more fat if you're eating the same amount of calories.

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. 

About Beer And Weight Loss

I'll tell you the story in case you haven’t been following. A reader sent me a note asking if you can drink beer and still lose weight. And my response was “yes” with a but connected. Beer in itself doesn’t add fat to your body. Too Many calories add fat to your body.

When a heavy person in a restaurant or bar is sitting near you drinking beer you might immediately think that they must drink a lot of beer to have a beer belly like that. Not so. Calories are calories and many people overindulge which will cause a beer belly but it’s not always from drinking beer. I used to work with a guy who would drink 6 or 8 cokes every day. I never saw him drink water, he always drank coke.

You might not know it but the average American will drink half their daily calories. They might eat 1800 calories a day and think they're cutting calories but they consume another 1800 or so calories in drinks every day. Cokes, sweet tea, coffee with cream and sugar, and all those designer drinks at the coffee shop all add up, and if you add alcoholic drinks like wine and beer or hard liquors it's easy to go way over your ability to burn those calories. 

Any trainer or weight consultant will always encourage a client to stop drinking calories and drink more water. That is some of the best advice I can give anyone trying to lose weight.

I saw someone today running through the park for a workout, but he was seriously overweight. I thought if I could stop the car and talk to him I’d tell him not to run. First, you can’t run off fat when you are too heavy to run. Yes, you can be too heavy to run. Being overweight puts stress on your hips and knees and running will only increase the pressure on those joints and can cause damage.  Biking is better for your joints. Search the internet for tips on "biking to lose weight".

Walking is a good choice and cheap. One hour of extra walking daily will help you lose weight and make you healthier. Walking more will lower blood pressure, lower your resting heart rate, and help strengthen your joints. But if you really want to get in shape you have to change your diet. Start counting calories and count carbs. Depending on your size, 1500 to 1800 calories a day is all you need and only half those calories should be from carbs and those carbs should be from fruits and vegetables and grains. The other half of your daily calories should be from protein and fats from plants. No calories from drinks and no processed foods. Eat all fresh foods and you will reduce your calories and your carbs. 

Stay away from food in boxes, cans, bottles, and prepackaged foods. Stop drinking calories. Follow those easy tips and you will lose weight.

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 Mediterranean Diet Is Still The Best

 I’ve wrote about The Mediterranean Diet several times and I still think it’s the best way to eat. Yesterday I wrote about saturated fats and that minds are changing and that in moderation saturated fats aren’t harmful. Of course, everyone doesn’t go along with that, but almost all research shows that the diet or the way people eat in the Mediterranean region of the world could be the healthiest diet. In spite of body fat, these people have managed to avoid heart disease and any other types of coronary diseases.

When you're eating a Mediterranean style diet you won’t be counting calories. You’ll be swapping bad fats for good ones like olive oil instead of butter. Fish and poultry instead of red meat. Fresh fruit instead sweet desserts. You’ll be filling up on veggies and beans. You can snack on nuts instead of candy or chips.

The idea is to eat thinks that are nutritious, thinks that add value to your diet. Stay away from processed foods. Eat real food and not manufactured food. It’s easy to follow the chart. If you stick to the foods on this pyramid and avoid everything else, you’ll get the energy back that you thought was gone forever. After a few months you’ll notice the fat will start to disappear.

As you can see, there’s broad choices in each category. The largest number of choices are in the “Daily” category. You want to eat as many of these every day. You notice that fish, poultry, eggs and sweets only one time a week and red meat or pork only once a month.

If you remember your ancient history, this is the way Greeks and Romans ate. One more thing that might surprise you, They didn’t use sugar and little salt, they seasoned food with spices. Today their diet has changed a little because of the Northern European influence, but the variety of foods to choice from is mind-boggling. Italy and Greece are only two of the Mediterranean countries. Turkey, France, Spain and Morocco just to name a few, make up a large diverse food culture with 1000’s of great recipes that all pretty much follow the same food guidelines.

The people of this region ate this type of diet for centuries. Meat was not always available, and farming became important to the whole region. So the foods you see in the Daily category are foods that came from their farms.

You have to change the way you think about shopping. For instance, salads aren’t made with lettuce in the Mediterranean region, you would use veggies and beans, like Spinach, bell peppers, tomatoes, cucumbers, olives and a crumbly cheese like Feta. Top with olive oil and lemon or wine vinegar.

Bread is important to the diet but only whole grain. Don’t mistake whole wheat for whole grain, there not the same, you want 100% whole grain. And the same with pasta, buy the 100% whole grain pasta. I know that some stores don’t have a big selection, but keep looking, with all the people looking for gluten-free everyone is starting to get more selective about the food their buying. Food is not getting cheaper and if you have to pay more at least get the kind of food you want.

Eating the diet of the Mediterranean people won’t shed pounds fast but you will become a healthier you and the extra body fat will gradually drop off. The amount of physical activity you do will make a difference in how quick the weight comes off. There’s no room for a cheat day with this diet. You don’t have to starve yourself, eat all you want, just stick to the chart and you’ll lose weight and get healthy.

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. 

Could Obesity Be Passed Through Genes

 This is a topic that comes up a lot. Is Obesity hereditary? This post on Medicinenet.com explains how it affects genes. I believe that as genes are passed down and the parents are obese that obesity may be likely but that said, I also believe that a child will learn eating habits from the parents and those habits learned at an early age will stay with you for life. 

It’s the subconscious that is learning from birth on and the child may not have any conscious memory of it but it’s part of the thought pattern for ever. So, I think that obesity or eating habits are something that the subconscious learns from birth on. Read this post and you decide.

A man’s weight may affect the function of important genes in his sperm in ways that could be passed on to his future children, a new, small study suggests.

Researchers found that sperm from normal weight and obese men differed in how some genes were turned “on” or “off.” And the differences were seen in gene regions linked to brain development and appetite control.

The Danish scientists said the findings may offer one biological explanation for why heavy dads often have heavy kids.

“At a basic level, most people know that overweight parents often have overweight kids,” said Anthony Comuzzie, a spokesman for the Obesity Society and a researcher at the Texas Biomedical Research Institute, in San Antonio.

“That’s not all genetics, of course, but a good part of it is,” said Comuzzie, who was not involved in the new study.

However, he added, it may be more complicated than the set of genes you inherit. The current study tackled “epigenetics” — chemical mechanisms that determine whether a gene is active or dormant at certain times.

Research has shown that epigenetic patterns can be altered through behavior, including diet and exercise. And like genes, epigenetic patterns can be inherited.

Scientists are just beginning to understand how it works, but research in insects and rodents shows that parents’ epigenetic “marks” can affect the health of their offspring.

It all suggests that we inherit more than a “random mix of genes from our ancestors,” said lead researcher Romain Barres, an associate professor at the University of Copenhagen, in Denmark.

Instead, he said, people may also receive “a biological imprint of their [parent’s] behavior and lifestyle.”

For the study, published online Dec. 3 in the journal Cell Metabolism, Barres and colleagues analyzed sperm from 10 men who were obese and 13 men with a normal weight. The investigators found that the two groups showed different DNA methylation patterns in their sperm — including in gene regions linked to appetite control.

Comuzzie explained it this way: “You can have two genes that are structurally identical. But they will not function the same way if they have different DNA methylation patterns.”

To see whether obesity, per se, could be the reason for the differences, the researchers next studied a group of severely obese men undergoing weight-loss surgery. They found that the drop in weight post-surgery caused a “dramatic” change in DNA methylation in the men’s sperm.

“That finding is really intriguing,” Comuzzie said.

But a big unknown, he added, is what the epigenetic patterns in sperm ultimately mean for a man’s children.

“To what extent do these patterns get passed?” Comuzzie said. “Does the pattern get ‘reset’ in the zygote [fertilized egg]? We don’t know.”

“We have not investigated the offspring of the men we studied,” Barres said.

But his team is now working with a fertility clinic to study epigenetic differences in unused embryos, created with sperm from men of various weights. (In Denmark, fertility clinics must discard unused embryos after five years, and they can be used for research.)

For now, Comuzzie said, the findings suggest that it’s not only women who need to be conscious of their lifestyle and health going into pregnancy.

“Dad does matter, too,” he said.

Barres agreed. “Our results might help change pre-[pregnancy] behavior for parents-to-be,” he said.

So, the way I see the results is that further studies have to be done. Studies that follow these people after the child is born and then to follow the child to see how the child develops. To my knowledge to one is doing further studies at this time.

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 Science Behind Weight Loss

 Don't dismiss this post thinking that it's a boring article that I don't need to read. For years I did that very thing. I realized after years of making weight loss mistakes, that maybe I need to read up on weight loss. I found out it's not really rocket science. 

Yes, I went for years yo-yoing from 190 to 175 knowing all along that I should be 160. Finally, after I retired, I decided it was time to lose my fat. That's when I finally realized it wasn't weight that I need to lose, it was my fat. I put away the scale. It took we a long time to realize that if I lose inches around my waist, I will look and feel better. 

I tried several diets, but when you lose weight by simply cutting back on the same food you're eating, you may lose weight, but you aren't losing fat. 

Here is where the science comes in. People that are thin and have very little fat can eat everything because they have a very active metabolism. And why Is that you might ask? Because their body mass [which is muscle tissue vs. body fat] is 75% to 85% muscle mass and only a small percentage of body fat. That high percentage of muscle mass is what keeps your metabolism running faster than someone with a low percentage of muscle mass and a higher percentage of body fat. 

The calories you eat create energy and more muscle mass will require more energy. To lose fat you want your body to burn your body fat for energy. You do that by eating a low-fat, low-calorie diet. 

So, what does that look like. Here comes the hard part. First, you won't starve. You need to stock up on chicken breasts and frozen or fresh vegetables and fresh fruits. You want to stay away from sugar. Anything that has sugar or any sweeteners and don't add sugar to anything. Salads are good, but no bottled dressing. Use lemon juice from fresh lemons. Natural foods are good but any food that comes in bottles or cans should be avoided. Also, don't consume any dairy products and don't drink anything with calories. Preparing your food will also be a little different. Avoid adding any gravy or sauces to your food. You can use salt or other spices because they have no calories. 

The next part of the program is doing some extra activities to help activate your metabolism. Extra walking should be enough to stimulate your metabolism. About one hour extra walking every day. One haft hour in the morning and one-half hour in the evening. 

The benefits will be tremendous. It will take time, about 3 months to see measurable results. You can eat two hot meals a day, you won't gain weight. Eat all the fresh product you want and a chicken breast at every meal and that's okay. I know that can be hard for most of us. Some canned foods are okay. Canned fish in water is okay. Most canned foods have lost their nutritional value so eat fresh. Anything you can buy in cans or bottles or bags have added ingredients to flavor the food or replace lost nutrition. Additives in manufactured foods won't help you lose fat. 

To sum up the post, I learned the hard way, that losing body fat is about changing the foods you eat and the drinks you drink. People who are thin and have little fat don't have to watch their diet. But if you want to lose fat you have to eat differently. 

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.