Do Some Research

I tried for years to lose my body fat but never succeeded until I got serious and started to read about the body and how it works. I found that losing weight isn't going to rid my body of the growing about of flab around my waist. Back in those days everyone was buying tablets and downloading books from Barnes and Noble or Amazon. I was one of those guys. I found a big selection of books on fitness and weight loss, but most of the ebooks wanted you to buy something. 

I wasn't really interested in spending money and back then the payment methods weren't that safe. So I kept looking and I decided that maybe I'm looking in the wrong places. I heard about WebMD and found some good stuff. I read about actual studies done and results they found. Some of the solutions made sense so I tried one or two and found it might be harder than it looks. After months of searching I found more websites like Mayo Clinic that published more weight loss advice and all of this was completely free. Now I had a half a dozen sites were I could collect good info. 

After years of researching and trying different methods that included diets or exercise or both and after I had lost most of my body fat, I decided that I too am probably an expert on the subject and should write an e-book. But first, I should collect enough information to complete an e-book. I decided I needed 30,000 words to complete an e-book. I did my own editing. I made the mistake of editing the book like I edit my blog posts. I'd stop and edit every paragraph as I went along. Big mistake. It took me almost a year to finish my first book. 

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. Because this was my first ebook, I though I had better get some practice writing. I start by blogging. This is my first blog.. If you look through the archives you'll see how long I have worked on this blog. 

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $3.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in some of the same stores. And on smashwords.com. You can get my second book for $3.99 . Just type in the search line “getting to a healthy weight”. Look for my book cover.

  

Rapid Weight Loss

 Lose 10 Pounds in 10 Days!

Eat as Much as You Want -- and Still Lose Weight!

Drop One Dress Size a Day!

Rapid weight loss can be quick and easy -- if you believe the advertising claims.

Fad diets and weight loss supplements promise a slimmer body in no time. In the U.S. alone, consumers spend $33 billion each year on weight loss products.

Do any of these products really produce rapid weight loss? Are they safe? And what are the risks of such fast weight loss? WebMD took a look at some rapid weight loss claims, as well as the available evidence.

Before you read any further, Eli Lilly a giant in the pharma industry, does have a diabetes drug that works great for weight loss. It's new and you need to talk to your doctor to see if this drug is right for you. Remember this drug is for diabetes, but it's been proven to work for weight loss.

Rapid Weight Loss: What Is It?

So many marketers promise "fast weight loss" it's difficult to sort through them all.

Most rapid weight loss pitches fall into these categories:

Starvation Diets

Beyonce popularized the so-called "master cleanse" diet: water, lemon juice, maple syrup, and cayenne pepper. Variations of these diets have been around since at least the 1950s. They often also promise "detoxification" through colonics or enemas.

Diet Pills and Supplements

Dozens of diet supplements promise to speed-up weight loss. Generally, they claim either to block absorption of nutrients, increase metabolism, or burn fat.

Very Low-Calorie Diets (VLCDs)

One proven method of rapid weight loss is the medically supervised very low-calorie diet (VLCD). Most of what is known about rapid weight loss comes from studies of people on these diets.

Creams, Devices, and Magic Voodoo Spells

There seems to be no end to the dubious ideas promoted in the name of rapid weight loss. Most promise to replace diet or exercise.

Does Rapid Weight Loss Work?

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications.

The FDA also does not regulate claims made by over-the-counter weight loss products. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market. This means that dietary supplements do not need approval from FDA before they are marketed.

Aside from the very low-calorie diet and weight loss surgery, no other product, pill, or diet has been proven to work for fast weight loss. The prescription drug orlistat can help, but it works slowly and only with diet and exercise. Orlistat is marketed as Xenical. Labeling for orlistat notes that it can cause severe liver damage.

In any rapid weight loss program, what really burns fat is not a pill or type of food. It's the drastic reduction of calories, combined with exercise.

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.

There's a Right Way to Exercise

 Working out burns calories and fat and boosts your metabolism by building muscle. But those trying to lose weight are notorious for overestimating the number of calories they burn and underestimating the amount they take in. Unfortunately, your system is biologically programmed to hold on to extra pounds, says Louis Aronne, M.D., a professor of metabolic research and the director of the Comprehensive Weight Control Center at Weill Cornell Medicine. That means when you start exercising, your body senses the deficit and ramps up its hunger signals, according to a review of weight-loss studies. If you're not diligent, you'll eat everything you burn and then some.

Lifestyle has a major impact on energy levels and well being. Attention and care make a big difference to your life.

The main ingredients of the healthy lifestyle are listed below.

EXERCISE

We have forgotten about the “host”, our body, being one of our greatest defenses against becoming ill. In fact, exercise is one of the most important parts of keeping your body healthy. Exercise helps people lose weight and lower the risk of some diseases.

Here are the major health benefits of a modest exercise program.

• WEIGHT LOSS
• LOWER BLOOD PRESSURE
• STRONGER BONES AND A DECREASED RISK OF OSTEOPOROSIS
• ELEVATED LEVELS OD GOOD HDL CHOLESTEROL
• DECREASED LEVEL OF BAD LDL CHOLESTEROL
• DECREASED LEVELS OF TRIGLYCERIDE (FATS)
• INCREASED STRENGTH AND COORDINATION, WHICH LEADS TO A DECREASE IN THE RISK OF FALLS
• IMPROVED SENSITIVITY TO INSULIN
• ENHANCEMENT OF THE IMMUNE SYSTEM
• OVERALL INCREASE IN ONE's SENCE OF WELL BEING

HEALTHY DIET

What about eating habits? A person who eat a low-fat diet, which includes at least seven servings of fruits and vegetables daily, enjoy further health benefits. These include

• WEIGHT LOSS
• A DECREASED RISK OF DIABETES
• A DECRRSSED RISK OF HEART DISEASES
• A DECREASED RISK OF ALMOST ALL CANCERS
• A DECREASED RISK OF HIGH BLOOD PRESSURE
• A DECREASED RISK OF ELEVATED CHOLESTEROL
• AN ENHANCED IMMUNE SYSTEM
• AN INCREASED SENSITIVITY TO INSULIN
• INCREASED ENERGY AND ABILITY TO CONCENTRATE

A healthy diet is a win-win solution.

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.

Fat-Free Foods For Weight Loss

I wanted to write this post because I lost my fat by not eating fat.  Your body burn Protein, Carbs, and fats to create the energy your body needs every day. Fats are the lest favorite thing to burn for energy, but it's necessary to maintain joint health. The trip I used was to eat amost no fats so the body most burn the stored up fat. I know that fat-free foods are not very interesting and usually lack taste, but I found a fat-free diet really worked for me. 

Fat-Free Foods List for Weight Loss

Fat-Free Canned Foods.  Canned foods can be good for dieters on a budget. Foods that are canned generally last longer and can be reheated quickly and conveniently.

If you are watching your sodium intake, check the Nutrition Facts label before you buy. Some fat-free canned foods like beans and soups many contain a lot of salt.

• White beans
• Black beans
• Garbanzo beans
• Canned tomatoes
• Canned corn
• Other canned vegetables
• Canned fruit with no added syrup
• Tuna (canned in water, not oil) 

• Fat-free refried beans
• Canned soups with a clear base (avoid cream soups)

Fat-Free Dairy Foods.  Not all fat-free dairy products taste good. So it's important to consider flavor when making your choice. Sometimes buying a low-fat version is better because you'll be satisfied eating less of it and consuming fewer calories overall.

• Fat-free Greek yogurt
• Fat-free traditional yogurt
• Fat-free or low-fat cream cheese
• Skim milk
• Low-fat cheese like part skim mozzarella
• Reduced-fat or fat-free sour cream

Fat-Free Condiments. If you can live without sauces and spreads, you might be able to lose weight faster. Many times condiments add calories without adding too much flavor. But if you prefer to add condiments to your meal, choose these fat-free varieties.

• Reduced-fat or fat-free salad dressing
• Light mayo
• Salsa
• Butter buds
• Vinegar
• Cocktail sauce
• Reduced-sugar fruit spread or jam
• Soy sauce
• Tomato sauce

Low-Fat or Lean Protein. Lean protein should top your list of diet-friendly foods. They contain some fat, but provide a powerful nutritional boost.

• Lean ground turkey (make sure you choose the best varieties)
• Skinless chicken and turkey breasts
• Lean cold cuts like sliced boiled ham
• Frozen or refrigerated grilled chicken pieces

• Fresh or frozen fish and seafood
• Eggs, egg substitute, or egg whites
• Almonds

Fat-free Treats.  In a perfect world, dieters wouldn't need treats. But we all need a sweet treat now and then. These are the best diet-friendly choices. Some contain a little bit of fat, but many are fat-free.

• Hard candies
• Gum
• Tootsie Rolls
• Lollipops
• Fat-free Jello cups
• Low-fat granola bars
• Low-fat ice cream bars 
• Push-Ups
• Sorbet
• Sherbet
• Fudgesicles

Fat-Free Bread and Grain Products. Try to choose high fiber breads and grains, even if they provide a little bit of fat. But try to keep your choices low in calories.

• Whole-grain, reduced-sugar, and bran cereals 

• Whole-grain bread
• Brown rice
• Whole-wheat pita
• Oatmeal (avoid high-sugar packets)
• Whole-grain pasta

By having all of this list of fat-free foods and foods that are diet-friendly, you'll be ready to handle last-moment meal preparation and any cravings that come your way.

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 Often Should You Eat?

 

How Often Should You Eat? The Starvation Mode Myth

If you eat frequently to avoid starvation mode, you might not like the news you're about to read. Many dieters misunderstand the concept of eating frequency, and it may cause your weight loss plan to fail.

When dieters talk about starvation mode, they are usually referring to the effect that infrequent eating can have on your metabolism.  The commonly held belief is that if you don't eat every three hours or if you skip a meal, like breakfast, your metabolism immediately slows to preserve energy and prepare for starvation. As a result, weight loss grinds to a halt and weight gain can occur.

Some science-savvy dieters might also confuse starvation mode with what researchers call "adaptive thermogenesis."  Scientific studies have confirmed that people who have successfully lost weight have a slower metabolism than their same-weight counterparts who have never dieted.

These people often (reasonably) complain that they are gaining weight but eating less.

Researchers believe that the slower metabolism is an adaptation to eating fewer calories over an extended period of time.  Adaptive thermogenesis makes it harder for people who have lost weight to maintain a healthy weight.

So why is the distinction between starvation mode and adaptive thermogenesis so important?  Because even though the concept of adaptive thermogenesis has been validated in clinical studies, researchers don't necessarily blame infrequent eating or skipped meals (starvation mode) for the slower metabolism.  So dieters shouldn't necessarily use the evidence-based concept of adaptive thermogenesis to justify eating more often.

Can You Gain Weight Without Eating?

So can you gain weight without eating all the time?  Dr. Fuhrman explains that eating less can have an effect on your metabolism, but not in the way that we think.  In fact, he thinks that the idea of starvation mode is "ridiculous."

"Caloric restriction can have an effect on metabolic rate but on the rate at which you lose weight, not on whether or not you lose weight," he says.  Fuhrman says emphatically that dieters will not gain weight by restricting calories. "If starvation mode was a real thing," he says, "then anorexics would be fat."

In short, Fuhrman says that dieters should never try to eat more to avoid starvation mode. Snacking frequently or increasing the number of meals you eat during the day doesn't work if you want to lose weight.

"When people increase the number of eating occasions during the day, they increase body weight."

How Often Should I Eat to Lose Weight?

So what really matters if you want to lose weight?  Fuhrman believes that the quality of your diet—not eating frequency—makes the difference. In The End of Dieting he offers a scientific explanation for why we want to eat all the time.

He explains that what feels like hunger is often just our body's natural response to withdrawal from junk food.  "People get uncomfortable, that's all it is." He says that weight loss happens when we increase the amount of healthy food we consume, not the frequency of eating episodes.

So should you worry about starvation mode?  Nope.  Starvation mode doesn't make you fat.  Eating less does have an impact on your metabolism, but that is a natural and expected part of the weight loss process and it shouldn't derail your attempts to eat a healthy, calorie-restricted diet. If you eat too often to avoid starvation mode, your weight loss plan is headed for trouble. 

I reblogged this post from a popular health and fitness website but it's been quite a while and I'm not sure where it came from. The doctor has a point and I respect his opinion but I don't agree. I think you will slow down your metabolism by limiting or drastically cutting calories. The thing is that all of this takes more time than we think. Your body does adapt to the changes you make, but it doesn't happen in a couple days unless you're a small child. An adult's body might take weeks to adjust to changes. So you can go into a starvation mode if you cut your food drastically but it's only temporary until your body makes the adjustment. 

I'm getting a little off the subject but if I was on a junk food diet for several months or even years and then decide to change to a healthier low-fat, low-carb diet, the body wouldn't know what was happening and would be craving the old food. Even though my body wasn't getting enough nutrition on the junk food diet, the body grew a custom to the junk food. The body doesn't understand longevity, the body doesn't know how long you will live or might live. Your body lives in the moment and it will adapt to whatever you eat or whatever you're doing if you give it enough time.

I still think that by losing your body fat you can live a longer, happier, and healthier life. To get to that point is the journey that you have to take. I can tell you how I lost my fat or most of it, but my way might not work for you. You have to find the way that works for you. It will involve eating nutritious foods and it will involve giving up foods that you like and it will involve more activity and these are the things you have to decide for yourself. The journey is long and you will stumble along the way, but it will be worth it.

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.

Supplements for Weight Loss

 When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any.

Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. You can't always tell what you're getting.

The FDA regulates dietary supplements, but it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don't have to show their products are safe or effective before they sell them.

Chitosan

This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body.

Does it help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there isn't enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss.

Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish.

Chromium Picolinate

Chromium is a mineral that enhances insulin, a hormone that's important for turning food into energy. Your body also needs it to store carbohydrates, fats, and proteins.

There are claims that chromium supplements can:

• Lower your appetite
• Help you burn more calories
• Cut your body fat
• Boost your muscle mass

However, a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. Natural Medicines says that chromium is "possibly ineffective" for weight loss.

Rarely, chromium supplements can cause side effects such as:

• Insomnia
• Irritability
• Problems thinking
• Headache

Also, at least three people have developed kidney and liver damage when taking chromium. You shouldn't use it if you have kidney or liver problems.

Page 2 of 4

Conjugated Linoleic Acid (CLA)

This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full.

The research on CLA for weight loss is mixed. Some suggest that for some people, 1.8 to 6.8 grams of CLA per day may:

• Curb body fat
• Boost muscle

But other research shows it doesn't help you shed pounds.

Natural Medicines says that CLA is "possibly effective" for weight loss.

Some researchers warn that long-term use, especially if you're obese, may raise insulin resistance, which makes it more likely you'll get type 2 diabetes. It might worsen cholesterol in your blood, as well, which raises the risk of heart problems.

In some people, CLA may cause side effects such as:

• Upset stomach
• Nausea
• Loose stools
• Fatigue

Glucomannan

This is made from the Konjac plant. Like other dietary fibers, it's supposed to help you lose weight by blocking fat in your food from being absorbed into your body.

Very early studies suggest it might be helpful, but other evidence shows it doesn't work.

video

watch now

Natural Medicines says there is "insufficient evidence" to rate how well glucomannan works for weight loss.

If you take glucomannan in the tablet form of the supplement, you could choke or get a blockage in your:

• Throat
• Esophagus (the tube that connects the throat to the stomach)
• Intestine

It appears to be somewhat safer if you take this supplement as a powder or a capsule.

Glucomannan also may make it harder for your body to absorb medications. So take your medicine either 1 hour before or 4 hours after you use glucomannan.

Green Tea Extract

It supposedly works by:

• Curbing your appetite
• Raising calorie and fat metabolism

Natural Medicines says there isn't enough evidence to rate how well it works.

Side effects of green tea extract, especially in high amounts, include:

• Nausea
• Vomiting
• Bloating
• Gas
• Diarrhea
• Dizziness
• Insomnia
• Agitation

Green Coffee Extract

Early studies suggest it may lead to modest weight loss, but more research is needed. Natural Medicines states that there is not enough good research to decide if it is effective.

Few people have side effects, but because of the caffeine in green coffee it may cause:

• Headaches
• Stomach upset
• Nervousness
• Insomnia
• Abnormal heart rhythms

Page 3 of 4

Guar Gum

This comes from the seed of the guar plant. Like other dietary fibers, it may prevent fats from being absorbed into your body and help you feel full.

Guar gum has been studied much more than other fibers for weight loss, and most researchers say it's not effective.

Natural Medicines agrees and rates guar gum as "possibly ineffective."

Side effects may include:

• Gas
• Diarrhea

Hoodia

This is a plant that grows in the Kalahari Desert in Africa. According to the National Center for Complementary and Alternative Medicine, the stem of the root was traditionally used by Bushmen to cut their hunger and thirst during long hunts. It's now marketed as an appetite suppressant.

Hoodia contains P57, an ingredient that's said to curb appetite by helping you feel full. But there's no credible evidence that it's safe or effective.

Natural Medicines says it lacks evidence to rate whether hoodia works.

video

Drugs vs. Supplements

watch now

7-Keto-DHEA

This is found naturally in your body. It may help you lose pounds by boosting your metabolism so you burn more calories throughout the day.

In a couple of small studies, people who took 7-keto-DHEA -- along with moderate exercise and a reduced-calorie diet -- lost significantly more weight than those who were given a placebo (a dummy pill). But Natural Medicines says there still isn't enough reliable evidence to rate how well it works.

A decrease in blood count has been reported after taking 7-Keto-DHEA for a week. Scientists are not yet sure what this can mean for the person taking the supplement.

Ephedra

This is an herb that's also known as ma huang. This is a different plant from a related species that grows in North America. Ephedra contains the stimulant ephedrine.

It is very closely related to these manmade compounds found in some drugs:

• Pseudoephedrine
• Phenylpropanolamine

The FDA banned supplements with ephedra after the herb was linked to serious side effects, including:

• Heart attack
• Arrhythmia
• Stroke
• Psychosis
• Seizures
• Death

The FDA's ban doesn't apply to traditional Chinese herbal remedies or to products such as herbal teas.

According to the FDA, there is little evidence that the herb helps except for short-term weight loss. The agency says the health risks outweigh any benefits.

Natural Medicines says ephedra is "likely unsafe."

Page 4 of 4

Bitter Orange

The bitter orange tree is native to Africa and tropical Asia. It's also grown in the Mediterranean, California, and Florida.

The bitter orange fruit rind contains synephrine, a stimulant related to ephedrine. It supposedly works by raising the number of calories burned.

After the FDA banned weight loss products containing ephedra, many makers switched to bitter orange, but it's not clear if it's safer.

Natural Medicines says that bitter orange is "possibly unsafe" and there's not enough evidence to know if it works for weight loss.

video

watch now

Some studies show bitter orange supplements can raise your blood pressure and heart rate. There have been reports that they may have had dangerous side effects in people who took bitter oranges alone or combined with other stimulants such as caffeine. The risks include:

• Stroke
• Irregular heartbeat
• Heart attack
• Death

The FDA says bitter oranges may not be safe to use as a dietary supplement. You should especially avoid it if you have a heart condition, high blood pressure, or other medical problems.

You should also avoid bitter orange supplements if you take caffeine, certain medications (such as MAO inhibitors), or herbs or other supplements that speed up the heart rate.

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.