A blog about my life battling weight lose and how you can lose weight and keep it off. It might be easier than you think.
Sunday, January 13, 2019
The Don't Get Fat Plan
Friday, January 11, 2019
Will Running Help Me Lose Belly-Fat?
Strategies for Losing Belly Fat
- Aim for at least 30 minutes of cardio in your Target Heart Rate Zone on most days of the week. To avoid burnout and injuries, alternate between running and cross training activities, such as cycling, elliptical trainer, dancing, swimming, or hiking.
- Some people find it helpful to track their daily steps. It takes an average of 10,000 steps per day to prevent weight gain, so aim for more than that when you're trying to lose weight.
- Incorporate entire body strength training into your routine twice a week. You don't even need access to fancy gym equipment – you can do some of these body weight exercises at home. Make sure you're doing upper body and lower body exercises, as well as core strengthening exercises.
- Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct. You'll be much less likely to go overboard if you know you have to write it down.
- Focus on making small changes to your diet, such as cutting out regular soda and adding more fruits and veggies.
- Try to avoid eating processed foods. The ingredients in packaged goods and snack foods are often loaded with trans fats, added sugar and added salt or sodium. All three things of those in excess can make it difficult to lose weight.
- Watch your portion sizes, especially after running, when you might feel tempted to eat a little extra because of all the calories you burned during your run. Have prepacked 100-calorie snacks ready at home, so you're not tempted to go overboard. When eating out, share meals — or eat half your meal and take the rest home.
- Check nutrition labels carefully. Just because a food is low in fat doesn't mean it isn't high in other things, like carbs and sugar. Foods such as salad dressings, marinades, mayonnaise, and sauces often contain hidden fat and lots of calories. It's best to eat natural foods. I try to avoid foods that come with a label. Buy fresh foods and organic if possible.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.
Wednesday, January 9, 2019
Should You Count Calories?
- The majority of Americans do not get the minimum physical activity needed
- The average American takes approximately 3,000-5,000 steps per day, which means they’re sitting most of the day
- Portion sizes are significantly larger than before
- Food is available in endless quantities, anytime of day, and high-calorie foods are often cheaper and more available
- 1 out of 10 people do not know how many calories they need to maintain their weight
- Most people think they eat less than they actually do (20-50 percent less on average)
- People who track what they eat at least 5 days a week lose twice as much weight as those who don’t
- People who track what they eat regularly maintain weight loss better
- People who use a body sensing device that tracks activity and calories burned lose 2-3 times more weight than those who don’t
Saturday, January 5, 2019
Understanding Why We Gain Body Fat
People who can't lose weight dieting, don't understand what they have to do to lose weight. Just eating less of the same foods won't help you to lose weight. That's the denial I'm talking about. If you want to lose weight you have to change what you're eating.
Thursday, January 3, 2019
Achieving Fitness
"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".
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.
Sunday, December 30, 2018
Everyone Gains Weight Over The Holidays
You need some perspective.
“We call these ‘taking timeouts,’ and we all take them,” says San Antonio nutrition consultant Rebecca Reeves, RD. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow.”
“Most people overeat somewhere between 500 and 1,500 calories every single day,” says cardiologist Allen Dollar, MD, assistant professor of medicine at Emory University in Atlanta.
Don’t Give Up, too many dieters throw in the towel after a splurge, says Kathleen M. Laquale, PhD, a nutritionist and athletic trainer.
“When you do overindulged, don’t be self-deprecating. You overeat for one day; let’s get back on track again. Let’s be more conscious of our portion sizes the next day.”
Cut Back a Bit, But Not Too Much
Don’t try to make up for the extra calories by skipping meals the next day. That just leaves you hungry.
Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
Mid-morning snack: a piece of fruit and an ounce of low-fat cheese
Lunch: a big salad with lean protein such as fish or chicken, or a whole wheat pita pocket with lettuce and tuna or turkey
Afternoon snack: a cup of vegetable soup and an orange
Dinner: a piece of fish and plenty of vegetables
Skip the Scale
So don’t weigh yourself. Salge Blake tells her clients to weigh themselves on Fridays, when they’re likely to weigh their lowest, since people tend to overindulged more often on the weekends than on weekdays.
Stick to Your Normal Exercise Routine
Exercise is a good idea. But don’t do a mega-workout to try to burn off all the calories you just ate.“If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint and muscle soreness may set in. Then you can’t exercise,” Laquale says.
Set a goal for your daily calories, and write down what you eat or log it in a cell phone APP used to track calories. That helps you stay aware of what you’re eating. For weight loss try to stay below 1600 calories a day. Be sure to include your drinks.
Cut out high-calorie foods and drinks and you’ll have plenty of food. I used an App on my cell phone to plan my meals and then I shopped only for those meals. It works, if the food isn’t in the house you won’t eat it.