Calories In, Calories Out; How Many To Lose Weight

This was originally a post on the WebMd site. They are correct about consuming less calories than you burn, but it's very hard to determine those two numbers. Anyway, there's more to it than just eat less calories. When you want to lose fat, a lot depends on the type of calories your eating. You gain the extra fat because of the bad calories your eating. Eating less bad calories won't help you lose weight if you're still eating bad calories. So as you read the post below, remember that to lose fat you have to eat healthy calories and not just calories.

Some calorie calculators help you find out how many calories you need to maintain your current weight. But what if you want to slim down? Then, what you really want to know is how many calories to lose weight?

It's an easy process to get the right number. Just follow three simple steps. Then, you'll know how many calories to eat each day and how many calories you need to burn for weight loss.

Step 1: Use a Weight Loss Calculator

To get the best weight loss numbers, you should use a calorie calculator or a simple weight loss calculator.

My favorite is the weight loss calculator at "Calorie Count". It's simple and easy to use.

Use the Calorie Count Calculator

The calculator will ask you a few questions about your activity habits and your goal weight in order to calculate the most accurate number. Be honest about your exercise and realistic about your weight. If you fudge the numbers, you won't get an accurate result. It sounds easy, right? The first thing you should know is that all calories aren't equal.

It sounds easy, right? The first thing you should know is that all calories aren't equal. Calories you get from eating protein burn the best. In other words, your body has to burn calories to keep the body functioning. Your body will burn about 30% protein, 30% fats, and 40% carbs. Every gram of protein burned generates 9 calories, a gram of carbs is only about 6 calories and fats is about 4 calories. As much research that been done on burning calories, science doesn't really understand why there's a big difference from one person to the next.

step 2: Find Out How Many Calories to Lose Weight

The calorie calculator will provide you with the number of calories you need each day to lose weight. You'll also find out how long it will take you to reach your goal weight if you eat that number of calories each day. And that's just a big guess, all they can do is use an average. It's up to you to come up with the number yourself and you can't do that until you stop eat the foods you eat now and stop drinking anything with calories. Start eating fresh, clean foods. If you don't understand what that means, google "fresh, clean foods".

Step 3: Reach Your Calorie Deficit

A calorie deficit is simply an energy shortfall. When you create a calorie deficit, you cut calories (or energy) and deprive your body of the fuel it needs to function. So your body burns stored fat for fuel, instead. How many calories do you need to cut for weight loss?

 That's the wrong way to look at weight loss. It's not weight loss that you really want. You want to lose body fat. If you lose the extra fat, you will be thinner, slim and fit with more energy.

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

If Your Having Trouble Losing Weight

I write about this very thing every week because I get so much mail on this very subject. Most people, who aren't real fanatics on weight loss, don't always take the problem seriously. They cut back a little on the food they eat by using a type of portion control but then cheat on calories by eating one of their favorite high calorie foods.

That's one type of dieter and then there's another type that exercises and never changes their diet. He might workout, and this is typical of men, burns 200 calories but then goes home and drinks a couple beers. Women are almost as bad drinking wine. Cutting back on portions and then drinking your calories won't help you lose weight.

Losing weight is about losing body fat and you can't lose fat if you continue to drink calories. Most dieters think they can cut calories in their plate but never think about all the calories their drinking. "But I use artifical sweetner and I drink diet drinks. Ok, except that artifical sweetners actually make you crave sweets.

If you want to lose fat you have to get your body to burn body fat instead of the food your eating. Your body has to burn some fat every day to protect your moving parts. Your joints and heart are continually moving causing the protective layer of tissue to ware down and the fat your body burn every dayhelps replace those protective layers. But the body can't burn all fat, it haought frozens to burn some protein and some carbs, because your body is complicated and the protein is needed to repair muscle tissue and carbs are needed for energy.

Now if your not consuming enough fat to repair the joints, your body will use stored fat and thats how I reduced my body fat. I stopped eating animal fat by eating seafood instead, and I stopped drinking calories. By doing that and changing to whole foods and not processed foods you cut out a lot of artifically made carbs and this will also cut your calories.

So I don't cut back on food, I just change what I'm eating. Whole foods are best, never been frozen or refrigerated, but because some fresh foods are seasonal fruits and vegetables can be bought frozen like berries, peas, and other vegetables, and even some seafood is okay to buy frozen. Search the internet for low-mercury seafood.



You don't have to starve to lose body fat, you just change what your eating.
If you want to know more about losing your body fat than look for my e-books at the websites listed below. You'll get information on Healthy Eating, Exercise, and Diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Radio Resting Heart Rate Tighted To Early Death

This is a rough time of the year for anyone trying to lose weight. Back in the days when I was 50 pounds heavier, I would always gain about 10 pounds around vacation time. The big problem though was after summer. I became accustom to overeating and the rest of the year I couldn't stop indulging in comfort food. The winter was always my favorite time of the year because I loved all the food that you only see in the cold months, but the summer is barbaque season, vacations, lawn parties, etc.

The best way that I know to recover from thoses binges is first take those leftovers and put them in the freezer. You don't want to look at them for at least one week. Next for three days double up on water. Just plain water, about 8- 12oz. bottles a day. I know that sounds like a lot but this is the best way to flush your system. Drink one bottle every two hours. Today especially stick to salads, no carbs and no meat. You did too much of that yesterday. Saturday and Sunday stick to veggie and some meat, but no dark turkey meat for several days. Dark meat has lots of cholesterol and you probably had enough of that on Thursday.

Next week just try and go lite on the carbs until you feel normal again. I wouldn't weigh myself until next Friday morning. If you still feel bloated you'll have to keep drinking water until that feeling goes away. Don't skip any meals, just go easy, you could even eat RAW for a few days. Remember to do something about the weight gain if you gain 5 pounds. That's the time to start cutting back on the calories.

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Brisk Walking Will Help You Stay Thin

Which exercise is best for keeping off weight? A long term study found that people who enjoyed a 30-minute brisk walk most days had the smallest waists and lowest body mass indexes. Brisk walking beat gym exercise and sports for staying slim. Brisk walking was associated with being thinner, especially for women, and people over age 50.

Does Brisk Walking Beat Other Physical Activity for Staying Thin?

In Britain as well as the US and many other countries, health authorities recommend 30 minutes or more per day of moderately intense physical activity for health and weight management.

The researchers wanted to find out which activity was most effective, and the data showed that brisk walking was the winner.

What is Brisk Walking?

Brisk or fast walking is at a pace where you are breathing heavier than normal and the heart rate is elevated. To be in the moderately-intense activity zone, you should have a heart rate of 50% to 70% of your maximum heart rate. Use our heart rate calculator to find this number for your age.

The study focused on brisk walking rather than strolling at an easy pace and lower heart rate, in order to compare it to jogging, gym exercise and sports.

The subjects of the study determined for themselves whether they were brisk/fast walking.

Study Finds Brisk Walking Associated with Lower Fatness Measures

The study looked at data collected in the annual Health Survey for England (HSE) from 1999 to 2012. Over 68,000 respondants reported on how many days in the past month they engaged in 30 minutes or more of moderately intense activities.

The categories were:

• walking at a fast or brisk pace
• sports or exercise including swimming, cycling, gym workouts, dancing, running/jogging, football, tennis and other racquet sports.
• heavy housework
• heavy manual activities

Measurements were made of body mass index, which uses the ratio of height to weight, and measurement of waist circumference. A wider waist shows central obesity, which is associated with developing health problems independently of BMI.

The exciting results were that brisk walking beats the other activities for predicting who has a lower BMI and smaller waist. The graphs of the data show a consistent downward trend in these fatness measures with the number of days of brisk walking each month. Brisk walking five or more days per week was a good target, consistent with the health recommendations for physical activity.

Who Benefits the Most from Brisk Walking?

The good news is that brisk walking worked best for populations who may be less inclined to join in sports or didn't have access to recreational facilities.

• People over age 50 regardless of gender
• People who are pressed for time. 
• People who are unable to do conventional exercise

There is no monetary cost to walking so it is very likely that the benefits will outweigh the costs. A simple policy that 'every step counts' may be a step towards curbing the upward trend in obesity rates and beneficial for other health conditions.”

Why would walking be found to be more effective than spending the same amount of time in the gym? Walkers may be more faithful to their regimen over time. It can also be harder to know how much of your time spent in the gym is in moderately-intense exercise and whether you are performing the exercises correctly. Walking is much easier to get right and to know when you are breathing harder and working up a sweat.

How to Start Brisk Walking

People who enjoy walking at an easy pace can take steps to walk faster and raise the heart rate and breathing rate into the moderately-intense zone. Walking with good posture and arm motion can speed up the feet.

People who have difficulty in walking faster due to arthritis or other conditions can add walking poles or small hand weights to their walking workouts. Using walking poles can raise the heart rate while walking at your usual pace.

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

The Argument Against "Cheat Days"

So cheat days sound like a good thing, right? Not so fast. The logic behind these days has more than a few flaws, and it’s due to the psychology and physiology behind them.

The Name Is to Blame

The trouble with cheat days starts with the wording.

“The very phrase ‘cheat day’ sets up enjoying a meal as something forbidden,” says Sondra Kronberg, R.D., executive director of the Eating Disorder Treatment Collaborative. “Separating foods into ‘good’ and ‘bad’ categories encourages you to associate eating with guilt and shame.” This means that instead of enjoying everything we eat, we feel bad about ourselves when we eat something we consider “bad.”

What’s more, when we deem certain foods “bad” or “cheating,” the negative name doesn’t help us pump the breaks.

“When a food is off-limits, it can develop a specific, emotional charge,” explains Melainie Rogers, RD, a nutritionist and eating disorder specialist. “You begin obsessing over it, fantasizing about, and looking forward to that ‘indulge day’ all week. Then, when you finally have access to it, you overeat.”

On the flipside, labeling foods as “good” or “healthy” can also backfire. Science shows when we think something is healthy, we’re not concerned with portion control and thus overdo it—whether it’s a “normal” day or a “cheat” day. Yes, there can be too much of a good thing.

Along these same lines, thinking of a meal or snack as “healthy” can have a surprising affect on our hunger. Studies show merely considering items we put in our mouth as “healthy” can literally make us feel hungrier—especially if we select a “good-for-you” item out of obligation over something we’re truly hungry for.

I want to add something, if your labeling your food you will start to recent the "good food". You will begin to crave more comfort food. The food you crave is not really "bad" food but pizza, burgers, fries, cheesy mashed potatoes, etc. just have too many calories and not enough nutrition. If you make your own hamburger on your grill and you use a healthy bun, and you put lettuce and tomato on it, I don't see anything wrong with that. Once a month I eat beef, but I cook my own. If you make your own food you know what's in it and you'll eat healthier and consume less calories.

Attack of the Calories

Folks who assume they can compensate for giving into temptations—say, by holding themselves back on all days except their cheat days—are actually less likely to reach their dietary goals. This is because they’re more likely to consume a greater number of calories, not just on their cheat day but on the days following it.

Restricting ourselves throughout the week and then slamming our bodies with sugar and fat once our cheat day rolls around, can have “a massive impact on blood sugar and insulin levels,” Rogers says. “You’ll wake up the next day craving more sugars and simple carbs, and you’ll find yourself feeling pretty ragged. And if you repeatedly increase your caloric intake above baseline, you may inadvertently end up gaining more weight over time.”

Cravings serve as a sign that your nutritional approach isn’t sound. “Most cravings come from overly restricting your food intake, using food as a drug, or over exercising,” Kronberg says.

A cheat day use to mean that for dinner on Sunday you could eat dessert. You could have an extra 200 or 300 calories, but today it seems to be a day you can go crazy and stuff yourself all day long. That's why I don't like "cheat days". Years ago when someone would diet they would restrict their calories and pretty much starve themselves, but today you quit doing that. Today when we want to lose weight we stop eating "comfort food" and we eat start eat healthier. We eat enough to keep from having craving but we are eating healthy and that's how we lose weight.

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

What Is Your BMI And Why Use It

BMI is a quick way that doctors can determine your percentage of body fat. And why is that important? Because under the Affordable Care Act if you have 30 % body fat your considered "Obese" and your doctor should be counseling you on a proper diet to lose weight or refering you to a specialist.

I found this article, it has some good points about BMI and if you are using the BMI standards to judge your risk factors you might want to read this, it's an eye-opener.

Your BMI is a number. It doesn't reveal anything about your body composition -- for example, how much muscle versus fat you have. That's why conclusions based only on BMI can be misleading, especially for the following groups:

Muscular people: Some people have high BMIs but don't have much body fat. Their muscle tissue pushes up their weight. People in the military who exercise daily might fall into this category, Atkinson says. Other examples: "A football player or a body builder who is very muscular. Their BMI shows up pretty high and yet their body fat is actually pretty low," Kahan says.

Frail or inactive people: Some people with BMIs that are in the normal range actually have lots of body fat though they may not look out of shape. Think of that as being fat on the inside.

"They have very low levels of muscle and bone -- often elderly people, those in poor shape, sometimes those who are sick. They tend to be somewhat frail. Their BMI can look in the normal range, even though they have quite a lot of body fat in comparison to their lean body mass," Kahan says. "Ultimately, they have similar risks as people who carry lots of body fat and have a high BMI."

Very inactive people who rarely exercise may be of normal weight and BMI but be "overfat," Atkinson says. "They don't have as much lean body mass as they should, and they have more fat than they should." In spite of being lean, if you have muscle and your not active and that muscle doesn't get any exercise, it can turn into fat, but you can exercise every day and you can't turn fat into muscle. Once you accumulate excess fat the only way to lose it is for the body to burn it by change your diet.  It's almost impossible to avoid all fat in your diet and you shouldn't try, but  you can change what you eat. Fish is a great substitute for meat and there are dozens of seafood  that are low in mercury.

Ethnic differences: Major ethnic differences exist regarding BMI, but few people are aware of this fact, including some doctors, Kahan says. "It's certainly something that needs to be communicated better to the public and the health care community -- and in a way that people can do something about it."

For example, Asian Americans tend to develop health risks, including the risk of diabetes, at significantly lower BMIs than whites. According to the Joslin Diabetes Center in Boston, a healthy BMI for Asians ranges from 18.5 to 23.9, a full point lower than the standard range of 18.5 to 24.9.

For Asians, a BMI of 24 or more signals overweight, compared to the standard of 25. More strikingly, Asians are considered obese at a BMI of 27 or higher compared to the standard BMI obesity measure of 30 or higher.

Genetics plays a role in body fat, Atkinson says. Asian ethnic groups, from Japanese and Chinese to Cambodians and Indians from India, tend to lay down fat in the midsection, he says. "When they start gaining weight, they gain it first in their abdominal cavity."

People of Indian descent are at highest risk, according to Atkinson. "With a lot of Indians who come to the United States and start living the American lifestyle, their weight and BMI may not make them look fat, but they are particularly at risk," he says. "They have excess fat in their visceral cavity, in their abdominal fat, and that's associated with diabetes, hypertension, metabolic syndrome, and all those kinds of things."

"The standard definition of overweight is a BMI of 25 or above. But if you're from India, your risk of diabetes starts going up with a BMI of about 21 or 22," Atkinson says.

In contrast, many African-Americans may have high BMI measures, but no associated health risks, Kahan says. "Because African-Americans tend to have a little bit more lean body mass -- bone and muscle -- than, for example, Asian Americans, they very often have a deceptively higher BMI than other populations."

Compared to whites with the same weight and BMI, African-Americans tend to have less visceral fat and more muscle mass, Atkinson says. Therefore, an African-American person with a BMI of 28, which the standard chart defines as overweight, might be as healthy as a white person with a BMI of 25.

Age and BMI: The notion of an ideal BMI may shift with age. "People who are older probably should have a little more fat on them -- not obese, they shouldn't have a BMI of 30," Atkinson says. But, he points out, late in life, people who are "a little bit overweight" tend to have a better survival rate than leaner people. The reasons for that aren't totally clear, but it may have to do with having reserves to draw upon when fighting off an illness. However, it's hard to tell for sure since many factors affect someone's health.

I can agree with most of the arguments about BMI, just remember that BMI is only an indicator of your risk. The higher the number the more risk you have for disease.  It's not an indicator of your condition.  As an indicator of your risk, I think it does it's job, but you still need a physical exam  to know your condition. Anyone who has a high risk for any disease and your BMI will give you that indication, should have regular check-ups by a physician. 

To sum up this post, a high BMI number, 30 or more indicates a higher than normal risk for diseases like diabetes, high blood pressure. It's good to know your number and reduce excess body fat.

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Do Low-Carb Diets Really Work

Anyone embarking on a new way of eating wants the answer to this question. And although we can usually find "success stories" associated with almost any diet, that doesn't really tell us what we want to know, which is the facts. (We've all seen those ads for a weight-loss miracle cure, with the tiny words at the bottom which say "results not typical".)

First, be clear on what you mean by a diet "working".

What are your goals? We tend to think of weight loss first, but reduced-carb diets are now being used to treat a number of conditions, as well as for prevention of diseases like diabetes. Weight loss will be the focus of this article, but there are lots of other health benefits that are associated with low-carb diets. What's the short answer? They can work if your eating too many carbs and most of us do. Processed foods are loaded with carbs. Anything made with wheat flour. Carbs may be the real problem we have with body fat. 

Low-Carb Diets Work for Weight Loss and More

 Forms of low-carb diets are some of the most popular weight-loss diets, and science bears out that in general, they are at least as effective, and usually more effective when compared to other weight-loss diets (which mainly focus on controlling calories). For example, a 2012 journal article reviewed the science and found 17 high-quality well-controlled randomized diet studies which included a low-carb group. In analyzing these studies, they found that the people on the low-carb diets lost weight (and usually more than the other diet groups), had lowered blood pressure, lower blood glucose, lower insulin, lower triglycerides, higher HDL ("good cholesterol"), and lower C-reactive protein, a marker of inflammation.

If the people in a study are more carefully chosen (NOT entirely random), so that people who are likely to benefit the most from low-carb eating are assigned to that diet, people tend to lose more weight. For example, here I describe a randomized study where the researchers went back and analyzed the data to see who did best on which diet.

The results were dramatic: even though the average weight loss was modest for the groups as a whole, people who had signs of insulin resistance (one sign of "sugar sensitivity") lost the most weight on the low-carb diet and did very poorly on the high-carb diet. The people who were insulin sensitive (the opposite of insulin resistant) did well on either diet. 

How Are Low-Carb Diets Different?

Low-carb diets function differently from other weight loss diets, in a way that seems to make it easier to lose weight once your body adjusts to the diet.

Most weight-loss diets are based on the idea that we cannot trust our bodies' signals about hunger and satiety. Instead, we must ignore those signals and carefully and consciously regulate the amount of food we eat.

(This works for awhile, but often not for long, which is a whole other topic.) Carbohydrate reduction works differently (especially for people who are sensitive to carbohydrate), in that it helps regulate our appetite system so we naturally want to eat less. How it does this is not yet fully understood, but we do know that food which raises blood sugar more make people hungrier. In addition, a low-carb diet lowers insulin levels in people who have high insulin. Since insulin regulates fat storage, many experts think that it makes it easier for the body to access stored body fat for energy.

When I ask people what they like best about following a low-carb diet, they will often mention not feeling hungry, not having food cravings, and having more stable energy levels compared to other types of diets. This seems to be true even after the weight loss phase of a diet.

How Much Carbohydrate is "Low"?

When we hear about low-carb diets, it can be challenging to know what people are actually talking about! Diet studies have labeled everything from 5% to 45% of calories from carbohydrate as "low-carb". And, indeed, different amounts of carbohydrate are best for different people, due to something variously called "carbohydrate sensitivity", "carbohydrate tolerance", "metabolic resistance" and other terms. Basically, it has to do with how our bodies respond to sugar - the more problems we have with it the more likely that we will respond positively to eating less of it. (All carbohydrate breaks down into sugar in our bodies.) So how effective the diet partly depends on how close it is to the amount of carbohydrate your body does best with. This is why popular diets such as Atkins and South Beach try to help people find the best amount of carbohydrate for the individual.

Low-carb diets aren't for everyone, but they have a place in the dozens of diets that we have to pick from. Many overweight people have the insulin-resistance problem and low-fat diets won't work very well, but low-carb may be for you.

If you're going on a low-carb diet it doesn't mean you will starve, it means you will need to change the things you eat. You have to eat fresh foods made in your kitchen from whole foods that haven't been frozen. Follow the food pyramid below and stick with these foods and don't cheat and you will feel better and look better and lose weight over time.

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

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. 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, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.