What Is The Best Exercise For Weight Loss?

a Post on WebMD

When it comes to dropping pounds, there’s no substitute for pushing back from your plate. But what about exercise?

While it’s important for overall health and mental well-being, it’s probably not going to help you dramatically shrink your size. Exercise is good for Cardio and can boost your metabolism but as far as weight loss, not so much.

“It has dozens and dozens of benefits, but when it comes to producing clinically meaningful weight loss -- weight loss of 5% to 10% or more -- you really want to focus on dieting.”

Exercising when you’re trying to lose weight is tricky. It does help burn calories, but not nearly as many as not eating those calories in the first place. And exercise increases appetite, so if you’re working out intensely, it’s really easy to eat back all the calories you just burned.

Martin recommends that people who are trying to lose weight focus on moderate-intensity physical activities, like brisk walking or gardening.

The National Weight Control Registry, which tracks people who’ve successfully lost 30 pounds and kept it off for a year or longer, reports that 94% of members have increased their physical activity in some way. The most frequently reported form of exercise is walking.

Where exercise becomes critically important is for weight maintenance. Martin says most people who successfully lose weight and keep it off exercise a lot -- nearly an hour a day.

I want to add my 2 cents about my weight loss. I have lost over 60 pounds over several years. I believe as we age, we should lose weight every year we get older. A person's body function will slow down as we age, especially over 50. I do exercise, mostly walking, some biking, and some gardening. I don't workout one hour a day, except when I bike. I bike for about 90 minutes when I bike. I also do some yoga and stretches every morning. I have maintained 160 pounds for the last 10 years. Losing Weight and maintaining is all about diet. 

You can't eat the same foods that put the weight on in the first place. I have a protein shake in the morning. I eat chicken breasts almost one breast every day. I say almost because sometimes I have fish baked like a piece of salmon. I always have vegetables with a hot meal. I don't eat dessert but I will eat a piece of fruit. 

The hard part for me was to stop drinking alcohol. I wasn't really overindulging but Beer or wine can be 200 calories per glass. Even if you drink light beer it's about 100 calories each. Mixed drinks can be more than 200 calories each. I stopped drinking calories period. You don't have to cut back on food. You have to eat food with less calories. I only eat about 1600 calories a day. Most Americans drink over 2000 calories a day. 

Losing weight is really about losing body fat. We can't all lose weight the same way. The way I lose weight might not work for you, but you still have to keep trying. I tried everything for many years and had no luck. If I lost any weight it would always come back in a few months. When I started to eat healthy I finally started to lose weight. At the beginning, you won't get the scale to budge, but after 3 months you'll start to see a difference. Your body will take time to adjust to any change you make in your diet. Progress doesn't happen overnight or not even in the first few weeks. The people who tell you they can't lose weight are the ones who give up.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

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 first 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. 

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.

In Defense Of Food And The Rise Of Healthy-ish

 

A new PBS documentary and Bon Appetit’s January issue espouse a radically moderate approach to eating.

Sophie Gilbert

Abstinence, we are usually told around this time of year, makes the heart grow stronger. It’s why Dry January, which started in the green and pleasantly alcoholic land of Britain a few years ago before reaching the U.S., is increasingly being touted as a good and worthy thing to do, and why so many people are currently making plans to remove whole food groups from their diet: carbs, fat, Terry’s Chocolate Oranges. The key to health, books and websites and dietitians and former presidents reveal, is a process of elimination. It’s going without. It’s getting through the darkest, coldest month of the year without so much as a snifter of antioxidant-rich Cabernet.

The problem with giving things up, though, is that inevitably it creates a void in one’s diet that only Reese’s pieces and a family-sized wheel of brie can fill. Then there’s the fact that so many abstinence-espousing programs require spending money on things; on Whole 30 cookbooks and Weight Watchers memberships and $10 bottles of bone broth. For a process that supposedly involves cutting things out, there seems to be an awful lot to take in.

This, Michael Pollan posits, is the problem with food: It’s gotten extraordinarily complicated. The writer and sustainable-eating advocate has written several books on how the simple business of eating has become a minefield in which earnest Westerners try to tiptoe around gooey, genetically engineered sugar bombs without setting off an explosion of calories, corn sugar, and cancer. In Defense of Food, published in 2008, offers a “manifesto” for eaters (i.e. humans) that’s breathtaking in its seven-word simplicity: Eat Food. Not Too Much. Mostly Plants. This mantra is repeated once more in a documentary based on the book that airs Wednesday night on PBS, and it’s felt in the January issue of Bon Appetit, which is based almost entirely around the concept of “healthy-ish” eating: “delicious, comforting home cooking that just happens to be kinda good for you.”

Healthy-ish, as a concept, isn’t new. In fact, it’s the food industry’s equivalent of your mom telling you to finish your broccoli before you dive into the Twinkies, only dressed up with a sexy hyphenated coverline and some mouthwatering photos of chicken seared in a cast-iron skillet. “Healthy-ish” shouldn’t feel revolutionary. By its very definition it’s something of a big old foodie shrug—an acknowledgment that if we can’t all subsist on steamed fish and vegetables all of the time, we can at least offset the steak dinner for having salad for lunch. It is, as per Pollan at least, a philosophy that everything is best enjoyed in moderation, including moderation.

So why does it feel so subversive?

The reason, as explained by both manifestations of In Defense of Food, is that industries upon industries, even entire religions, have been predicated on the premise that eating (certain things) is bad and will kill you. The documentary draws on years of food-related quackery to illustrate how ingrained fearing food is. It looks back to John Harvey Kellogg’s sanitariums in the late 19th century, in which the renowned Seventh Day Adventist, convinced that protein was bad for you and that constipation was caused by a buildup of bacteria in the colon, gave prescriptions for yogurt enemas, all-grape diets, and chewing each bite of food 20 times before you swallow.

Kellogg is better-known now as the pioneer behind breakfast cereal, which he believed would help rid the world of the evil that is masturbation, but his experiments with fad diets have informed much of the thinking behind modern “healthy” eating regimes in the ways in which they take things to extremes. Paleo diets, although structured around an excess of protein that Kellogg would faint at, are based on the premise that humans haven’t yet evolved to eat grains, legumes, and dairy (the British Dietetic Association counters that they’re “a sure-fire way to develop nutrient deficiencies”). Veganism, by contrast, is touted by the Physician’s Committee for Responsible Medicine as “the optimal way to meet your nutritional needs” (this may well be true, but it’s also the optimal way to get disinvited from a dinner party). Both involve intensive planning and work. Neither allows any leeway for an 11 a.m. office Krispy Kreme.

What’s so compelling about Pollan’s manifesto, by contrast, is that he obviously loves food, and not in a gets-orgiastic-over-fiber kind of way. Although the documentary is less nuanced and richly drawn than his writing, it communicates much of the passion he feels for simple pleasures like a crunchy, well-dressed salad, or a zesty hunk of warm sourdough bread. In a modern nutritional environment that still can’t decide whether protein is an important building block for human growth or a source of cancer-causing chemicals, there’s something comforting about seeing such a calming soul navigate his way between a golden rotisserie chicken and a buffalo wing, engineered in every way to tickle the relevant taste buds (sweet, salty, fatty, twice-fried).

What’s implicitly communicated by In Defense of Food, and wholly preached by Bon Appetit, is that the key to all this starts at home with the simple act of cooking. “If it came from a plant, eat it,” Pollan says. “If it was made in a plant, don’t.” The reason for this is that unlike large-scale food purveyors, humans are entirely less likely to put things like sodium stearoyl lactylate and soy lecithin in the meals they prepare at home. If you’re cooking dinner, chances are you’re baking potatoes rather than tossing them in a deep fryer, and steaming vegetables instead of dousing them in butter and salt.

“We’re not ascetic,” writes Bon Appetit’s editor, Adam Rapoport, in his January letter to readers. “Instead we think about what we eat, and when and why we eat it. We indulge when the situation arises ... and we try to eat smart other times.” It’s a food philosophy that’s sensible, moderate, conservative, and sound, none of which are particularly sexy qualities when you’re searching for a quick fix to atone for the sins of holiday overindulgence. But unlike going low-carb or alcohol-free, or (shudder) for a yogurt enema, eating healthy-ish is something most people can bear, even long after January rolls out.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

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 first 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. 

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.

Cardio Exercise On An Empty Stomach Burns More Fat

 Two fuel sources—carbs & fats—are used to generate energy for muscle contraction during exercise. For endurance exercise performed at a moderate intensity, you obtain 50–60% of the energy needed from glycogen (which is stored energy from carbs) and the rest from fats. 

When you deplete glycogen stores by fasting overnight or going several hours without refueling, fatty acids break down in the mitochondria to be used as a secondary energy source. As workout intensity increases, your reliance on carbohydrates increases as well. 

In one study that tested the fat-burning effect of cardio on an empty stomach, six healthy men cycled for 60 minutes at a low to moderate intensity:1

Group 1– Fasted overnight before the bike ride.

Group 2– Performed the bike ride after ingesting 0.8g/kg of glucose or fructose to replenish glycogen levels 1 hour prior to the workout.

Results: After 20-30 minutes of exercise, the rate of fat burn was higher in the fasted group than in the glucose or fructose group. This trend continued throughout 50-60 minutes of exercise. There was also a higher quantity of FFAs (Free-flowing fatty acids) available in the blood in a fasted state throughout the exercise. 

The Take Away: This particular study suggests that more fat was burned by the group that performed MODERATE activity on an empty stomach… DURING THE EXERCISE ITSELF.

But Empty Stomach Cardio Does Not Burn More TOTAL Fat

Not so fast. Notice how “moderate” exercise is emphasized in the example above? Research shows that people who burn fat during their workouts burn less fat the rest of the day. Over time, fat burning is not an immediate process, rather, it occurs over the course of, not a few hours, but a few days. 

As you burn more carbohydrates during your workout, the body will burn more fat post-exercise. This “afterburn effect” where your metabolism is elevated for several hours or days following your workout is critical when debating the benefits of fasted cardio. 

While you may burn more fat on an empty stomach during your workout, your overall workout intensity may decline.2 Your body’s ability to burn fat post-exercise is compromised. Consider the whole 24-hour period and cardio on an empty stomach is less effective.3

Evidence supporting fueled exercise

Researchers from Italy investigated the contrasting reports on whether training in a fasting condition enhances weight loss. There were 8 healthy young men who performed early morning slow cardio under 2 conditions: Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state.

1. Empty stomach 

2. After eating

Eating increased oxygen consumption (VO2) and respiratory exchange ratio (RER) significantly, 12 hours after the cardio, VO2 was still higher for the group who had eaten, although RER was significantly lower in the FED test, indicating greater fat burn. 

The group that ate before the cardio session continued to burn significantly more calories up to 24 hours after the exercise bout. The authors concluded that “when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization (fat loss); rather, physical activity after a light meal is advisable.” 4 Check out this article for more on pre-workout meal ideas.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

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 first 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. 

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.

Unhealthy Diets Can Cause Premature Death

 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 in 2015.

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 also 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 the 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 a big 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 some bottled water, red wine, some 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.

Follow me on Twitter or X @ray0369

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 Reasons Why You Should Eat Better Quality Foods

 I reblogged this article from VeryWell.com.

By Shereen Lehman, MS A Healthy Balanced Diet

A Healthy Balanced Diet

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

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

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

Makes Losing Weight Easier

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

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

Makes Gaining Weight Easier

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

Reduces Your Risk of Type 2 Diabetes

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

It’s Good for Your Heart

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

And Reduces Your Risk of Some Types of Cancer

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

Sets a Good Example for Your Kids

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

No Need to Waste Money on Supplements

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

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

Helps You Feel More Energetic

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

It’s Good for Your Skin and Hair

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

Helps Keep Your Digestive System Healthy

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

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

Follow me on Twitter or X @ray0369

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. 

Weight Management For Beginners

 Sometimes the posts I write are more for advanced readers. People who have been following my blog for years. Today I want to explain why beginners have soo much trouble losing weight.

If you follow my blog you know I don't believe in the diets you see advertised or any of the products being sold that make promises of fast weight loss or major weight loss. There is a new drug on the market for those who have to lose a lot of weight but it's prescription only so see your doctor about drugs. Everyone can't take weight loss drugs. 

I prefer the old-school methods. First, you need to know all about weight loss. Ordinary weight loss that most people will try is usually a temporary fix. You drop 10 pounds and slowly gain it back and then repeat the cycle over and over. Those traditional ways don't work. If you want to keep the weight off, you have to lose body fat. 

Most of us know that because the waist gets too big and your clothes don't fit and so you think everything will go back to normal if you lose a few pounds. So you start to cut back on food and that might help temporarily. But you're not losing fat. Ordinary weight loss consists of 70 muscle loss and 30 percent fat loss. That's the wrong way. How come that happens you might say? Because your body burns your food and if necessary some of your body mass to create as much energy as you need at that time. Your body is working in real-time. So, if you are running the body will burn more mass to create more energy. If you are just walking the body will only burn what you need to walk. 

If you have talked to a weight management expert he or she will probably encourage you to exercise and diet. That's the right way. You don't need a scale to keep track of weight loss. All you need is a tape measure. 

How can you tell if you have to lose weight? That's easy, The average height of a male is 5'10" or 70". If your waist measured at the naval is more than 35" you need to lose that extra fat. Body fat doesn't come off easily. The fat around the waist is very stubborn. As I wrote in the above paragraph, a person will lose fat proportionally throughout the body. In order to minimize muscle loss while you are losing weight you need to exercise to keep as much muscle as possible. 

Even if you stick to a great diet with nutritious foods and little fat, which is recommended for burning body fat, you can still lose muscle mass that's not being used. Only about 35% of your muscle mass is being used on a regular basis. The rest is becoming flabby and is easily burned to create energy. It is the body mass your body can burn to get the most energy with the least amount of effort. The body will burn some fat but burning body fat takes more time and energy because one ounce of fat burned only produces half the energy compared to burning muscle mass. 

One more thing you need to know is that your body needs to burn some fat every day to lubricate moving parts like joints and the heart. When I need to lose fat, which will happen to everyone at times, I go on a fat-free diet. I know that is almost impossible but that's the way I tricked my body into burning body fat instead of burning the food I eat. Losing body fat instead of just losing pounds is the way you keep weight off. 

You do have to go on a strict diet that you can stay with. This might mean you need to give up things like premade foods, Restaurant foods, and any drinks that have calories. Red meat contains animal fat and I had to stop all forms of animal fat. I am not eating dairy products. I am eating chicken breasts and vegetables every day. I take supplements like vitamin D and a Multivitamin. I make protein shakes with plant-based protein and coconut milk. I stay on this type of diet year-round and after several years I feel much healthier. I have a lot more energy and I feel like I'm half my age. The trick for me was to learn to live on fewer calories and to eat the low-calorie whole foods like vegetables and chicken breasts that give you a good supply of nutrients. That does mean you will be eating more of the same foods over and over every day. But that's okay, over time you will learn to eat foods you never ate before. Follow the food chart below for tips on foods for your new diet. This chart gives you many choices, the trick is to stick to it, don't give up.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

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 first 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. 

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.

How To Lose Weight Quickly and Safely

 You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.

The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

For faster results, you’ll need to work with a doctor to ensure you stay healthy and get the nutrients you need. 

Make a Plan

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.

But it’s not that simple, as many people can tell you from their own experience.

Your metabolism -- how well your body turns calories into fuel -- also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, making you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

• Cut back on portions.
• Figure out how many calories you get in a usual day, and trim back a bit.
• Read food labels to know how many calories are in each serving.
• Drink more water, so you’re not so hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Get Accountability and Support

Many apps can help you track your eating. Since you probably have your smartphone all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

However you decide to lose weight, This is what I had to do.

I changed everything I was eating. I knew I had to cut calories but I didn't want to starve. I had to eat whole foods like fruits and vegetables. I ate mostly chicken breasts and fish with fruit and vegetables. I avoided any type of gravy, sauce, or condiments. I did use seasoning. I stopped drinking anything with calories and stopped eating dairy products. 

I used this food pyramid to make my food choices. I know that yogurt and cheese are on the pyramid but I left them out of my diet. I followed the chart eating mostly from the section marked Daily. It's important that you take supplements while you diet. Make sure you get at least 60 grams of protein every day. I take a plant-based protein supplement. One more tip: stop eating out. Make your own meals.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

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 first 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. 

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.