I Should Explain

 Weight Loss is a journey that takes several months and even years. My journey took years. It was a giant learning curve for me. I think I started to realize I had a weight problem back in the 1990s. I thought back then, that I could exercise away my body fat. Wrong!!

I got a gym membership and my wife and I were going almost every day. Oh sure, we lost some water weight in the first couple of weeks. But that was only temporary. I didn't understand why I had only lost a few pounds. 

Then I learned that the increased exercise also meant I had more appetite. I was eating more calories and the exercise was offsetting those calories so I wasn't getting anywhere. 

Later, when I was trying to find all the answers, I learned that starving won't help you lose body fat. And losing weight doesn't help you lose body fat. So, what Was I supposed to do? 

While I was looking for all the answers, I found that the food I was eating caused me to gain body fat. There are foods anyone can eat that will help you lose that fat, but you have to stop eating those foods you like that put on the fat in the first place.

When it comes to food, you want to eat only whole foods. What does that mean? For example, If you are buying meat or fish. It might seem okay to buy packages, but packaged food has very little quality control. It's done by machines, only one or two items a day a checked. So, I buy seafood or meat from the meat counter where it's cut right in the store. I buy fish with the heads in the fish. Did you ever go to an Asian market to buy seafood? My Asian store sells some fish live and some on ice but they're not filleted.  

You can tell the health of fish by the color of their eyes. I always buy fish with clear white eyes, and only fish caught in the wild.

Buying red meat is different. The color of the meat will tell you how old it is. In some stores, you may find a butch you can take to. If I'm looking for steaks, ask him to cut you 2-inch steaks about one-half pound each or one pound. The rule of thumb for red meat is that you only need to eat 3 ounces of red meat per meal.

Produce is more important. 2/3 of your meal should be fruit or vegetables. This is where "whole foods" is important. I buy produce that I can touch and see if I think it looks good. I am against pre-packaged foods. For example, I won't buy a plastic bag of cut-up bits of fruit. I don't buy fruits or vegetables in cans. If my store doesn't have produce that I think looks good, I stop going there.

I used to have a Mexican grocery store close to my house. Grocery stores are like restaurants. If the store isn't busy when I go on Saturday, something is wrong. The Mexican Grocery was packed with people and it looked like half the customers were in the produce department. They needed 4 workers to put out fresh produce all day long. One worker told me that the store gets 3 truckloads of produce every day. I was like getting the produce straight for the farmer. 

If you eat food full of nutrition you will fill up eating fewer calories. It's all about eating the right foods. Your body will burn your body fat if you give it a chance. 

This isn't a quick diet plan, it's the right way to eat. I had to stop drinking anything with calories, stop eating or drinking dairy, and learn how to cook the healthy way.

You can find the answers on the internet. The Mediterranean food plan is a good place to start.

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.

High-Protein Snacks

 Here are eight convenient snacks to help solve your active-body, active-life diet dilemma.

High-Protein Snack #1: Hard-Boiled Eggs

Eggs contain the most bioavailable form of protein there is. That means your body absorbs and uses the protein from eggs better than it does protein from any other food, says Atlanta-based sports dietitian Marie Spano, R.D.

Each egg contains between 6 and 7 grams of protein, so a snack of two or three hard-boiled eggs is an easy way to meet your goals—and stay satisfied between meals.

To eliminate the need to peel on the go, Spano recommends preparing your hard-boiled eggs in batches: Boil, peel, and then store in an airtight container filled with water. Keeping the eggs covered in water will prevent them from drying out. They’ll be ready whenever you are.

High-Protein Snack #2: Ready-to-Eat Tuna

“If you’re a fish fan, adding tuna to a snack adds about 17 grams of protein, plus vitamin D and omega-3 fats,” Adler says. All three support overall health and weight loss efforts.

Consider purchasing tuna in pouch form. Many brands now sell no-drain, easy-to-open pouches with flavors like lemon dill or chipotle. Some even come with a tiny fork, making it easier than ever to enjoy on the go.

High-Protein Snack #3: Edamame

One cup of these little bright green pods delivers 15 grams of plant-based protein, making them ideal for anyone who follows a vegan or vegetarian diet. What’s more, edamame is a complete protein source, meaning it provides all nine essential amino acids your body needs.

Buy them fresh and steam, or use the precooked frozen variety and briefly microwave to defrost before chowing down.

High-Protein Snack #4: Jerky

Not all jerky is created equal. Fortunately, many health-conscious brands now offer minimally processed jerkies (think: beef, pork, and turkey) that are free of nitrates and added sugars, and low in sodium, Adler says.

She recommends opting for jerkies that contain less than 400 milligrams of sodium per serving — and remember to pay attention to the serving size.

Jerky provides between 10 and 12 grams of protein per ounce, Adler says. So it’s hard to beat in terms of convenience. Plus, this chewy snack stays fresh for months when packed properly.

High-Protein Snack #5: String Cheese and Turkey Sticks

The classic snack that kids love to pull and peel is also one of the best for adults. One string cheese packs about 7 grams of protein and 20 percent of your daily recommended intake of calcium. That’s important since calcium is one of the most common nutrients older adults aren’t getting enough of.

You can enjoy a plain string cheese on the go, or to hit your protein goals even quicker, Spano recommends wrapping it in two slices of deli turkey and setting the combo with toothpicks. You’ll add extra flavor along with 10 more grams of filling protein.

High-Protein Snack #6: Roasted Chickpeas

There’s so much more to chickpeas than hummus, and one of the tastiest ways to enjoy these protein-packed beans is also the simplest.

What to do: Toss 1 cup of chickpeas (12 grams of protein) with 1 tablespoon of olive oil, a pinch of salt, and cayenne pepper to taste. Roast for 20 to 30 minutes. You’ll have a crunchy snack you can take with you to pop a handful whenever you feel hunger coming on.

High-Protein Snack #7: Greek Yogurt

A single serving of this tangy goodness contains a whopping 23 grams of protein. But what truly sets it apart from other high-protein snacks are the probiotics, Spano says.

Also called “good bacteria,” probiotics help improve digestion and immune health. And according to emerging research, they may promote a healthy weight. To ensure your supermarket buy is rich in probiotics, look for a brand with “live and active cultures” on the label.

You can buy your yogurt in single-serve sizes to make snacking simple. Or buy it in larger quantities, and then divvy it up into your own single-serve airtight containers.

High-Protein Snack #8: Protein Powder

While getting your protein from whole food sources is ideal, an occasional dip into the protein powder canister is an incredibly convenient way to hit your daily protein goals. You can add one scoop to a smoothie, glass of milk, or even to a bottle of water.

“Adding protein powder to a delicious smoothie is a superb way to create a balanced snack when you’re on the go,” Adler says. “And it can deliver around 20 grams of protein per scoop.”

She recommends whey protein as a first choice. It contains an ideal array of amino acids, which is one reason why a 2015 Journal of Food Science review found it to be the most effective form of protein powder for promoting muscle growth and health.

Other solid options include casein (a milk-based protein that contains less lactose), and soy and pea protein for vegans.
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.