The Dash Diet Explained

I like this diet because it's not temporary, like the Mediterranean diet, it's a meal plan you can follow for the rest of your life. If you notice with both these plans  fish is the main source of meat. Plant protein is very important and easy on the dairy. Do some research for yourself, these plans are the way to a healthy life and the best way to lose body fat without starving.

The DASH diet took the top spot overall for the sixth straight year in the U.S. News & World Report annual diet rankings, released Tuesday.

This year, the publication rated 38 diet plans in all -- three more than in 2015 -- with rankings based on reviews from a panel of experts. Two of the new additions ranked highly: the MIND diet, which focuses on boosting brain health, and the Fertility diet, which aims to help women conceive faster but has been shown to benefit others as well. 

The rankings also added a new category, Best Diets for Fast Weight Loss. "We recognize dieters may have short-term weight goals and need options to accomplish that in a healthy way," says Angela Haupt, a senior health editor at U.S. News.

DASH (dietary approaches to stop hypertension) was developed by the National Heart, Lung, and Blood Institute to help people prevent high blood pressure. The plan focuses on eating plenty of fruits, vegetables, and whole grains while lowering salt. Besides being named Best Diet Overall, DASH also got first place in the category of Best Diets for Healthy Eating.

Weights Watchers won first place in the Best Weight Loss Diets category. The Weight Watchers and Mayo Clinic plans tied for first place in the Best Commercial Weight Loss Diet category, with Jenny Craig coming in next.

For Best Overall, the MIND diet came in second after DASH, tying with TLC. MIND combines features of the DASH and Mediterranean plans, aiming to boost brain health. TLC stands for Therapeutic Lifestyle Changes and aims to lower cholesterol through diet, exercise, weight loss, and not smoking.

For fast weight loss, the HMR (Health Management Resources) and Biggest Loser plans tied for first place. HMR is a low-calorie plan that includes meal-replacement shakes and emphasizes plenty of fruits and vegetables. The Biggest Loser diet has you eat regular meals with lean protein, fruits, and vegetables, keep a food journal, and control your portions, along with physical activity.

For the Easiest to Follow category, Weight Watchers, Fertility, and MIND tied for first.

In the Best for Healthy Eating group, DASH came in first, followed by TLC and Mediterranean, a way of eating rather than a formal diet plan that emphasizes fruits, vegetables, whole grains, and moderate alcohol.

For those with diabetes, the Fertility diet, surprisingly, was first. The diet focuses on changes that are healthy for everyone, like cutting down on red meat and getting protein from nuts and vegetables. DASH and Biggest Loser tied for second place in this category.

For Best Diets for Heart Disease, Ornish, TLC, and DASH took the first three spots, respectively. The Ornish diet is very low-fat, with 10% of calories from fat, and it encourages exercise. It can be tailored to goals such as reversing heart disease, diabetes, or losing weight.

The Mediterranean Diet, Flexitarian (avoiding meat most of the time), and Ornish plans took top spots for Best Plant-Based Diets.

At the Bottom

Meanwhile, the Whole30 diet -- a 30-day program that prohibits legumes, grains, dairy, alcohol, added sugar, and processed food -- ranked at the bottom of the list.

"The Whole30 program is extremely restrictive," Haupt says. "...there's no 'cheating' -- not even a splash of milk in your coffee. Our health experts say that restriction is unnecessary and potentially unhealthy."

Melissa Hartwig, co-creator of the Whole30, says the diet is "designed as a 30-day 'reset,' not a 365-day lifestyle or even a diet. ...The point is to use those 30 days to eliminate foods that can cause digestive and inflammatory issues, and then re-introduce certain food groups one at a time to identify which ones make someone feel badly, so they can make informed choices for themselves going forward. Regardless of the results of any one survey, we believe eating real, whole foods, including [a] wide variety of vegetables and heart-healthy fats, is always a good thing.''

Independent Perspectives

"The list of best diets matches what we as [dietitians] RD's recommend -- choose diet plans that are sustainable, flexible, and enjoyable,'' says Connie Diekman, RD, director of university nutrition at Washington University in St. Louis. "Weight loss is just one part of a healthy weight. Keeping weight off is the important part. And the top diets here make healthy eating sustainable."

Quick-fix eating plans, she says, are not about "achieving a healthier muscle-to-fat ratio. They are about fitting into a dress or winning a bet -- not health promoting.'' She says the list is ''a good reminder to focus on the real goal, lowering body fat while building lean mass.''

For six years now "The Dash Diet" has ranked #1 as the best overall meal plan for healthy living.
It's also a reminder that there's no one perfect diet, says Jennifer Arussi, RD, a dietitian in Los Angeles who also reviewed the report. She is not surprised that the DASH diet got the top spot. "This research-based diet clearly demonstrates its ability to significantly reduce blood pressure with the added benefit of reducing the risk of heart disease and stroke."

Two other plans that got high marks, HMR and Weight Watchers, she says, both emphasize group support and attendance, and both these things ''have been shown in the literature to predict and accelerate weight loss," Arussi says.

Have the right meal plan is the best way to succeed in your weight loss journey. But you can't get discouraged because your plan isn't working. Not all plan work for all people, so pick a new plan. 

So advice for you. Stay away from the pre-made meals, those meals in a box. If you notice all these diets are based on fresh foods. I had to get used to shopping 3 times a day.

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. 

Which Is The Best Diet?

As new research comes out, the age-old debate over the best diet for weight loss keeps evolving. Is it a low-fat diet, a low-carb diet, the Military Diet, paleo, gluten-free, or something else? 

The answer really boils down to you. Ultimately, all of these diets are just fancy ways of cutting calories so that you eat less than you burn. That's the only way you'll lose weight. 

Before you decide, explore your choices. Make sure the diet you choose isn't bad for you, ask yourself these important questions, and talk to your doctor or another licensed health professional to help you make the right decision.

Many diet plans make promises that weight loss is easy, that you can eat anything that you want and that you'll see quick results. The claims can be both tempting and confusing. So, how do you sort through the plans to find the best diet plan for you? Ask yourself these questions before investing any time or money in a weight loss plan plan.

What is my budget? Before you begin shopping for the best weight loss plan, decide if you have money to invest. Then, based on that budget, investigate as many diet plans and products as possible. Be sure to evaluate all costs that might be involved. This includes the cost of the food, support services, reference materials and exercise classes. 

Keep in mind that the cost of a diet program is not necessarily a predictor of the plan's success. Just because you pay to lose weight doesn't mean that the weight will necessarily disappear. However, there is some evidence that suggests commercial weight loss plans are more successful than trying to lose weight on your own. Research in the Journal of the American Medical Association found that dieters who followed a structured commercial plan lost slightly more weight than those who followed a self-help plan.

But if you don't have money to spend on a commercial diet, don't worry. There are some great online weight loss programs that are cheap or even free.  These apps, online workouts and virtual coaching services are perfect if you are a do-it-yourself type who prefers to be independent and create your own weight loss program. The best program for you is the one you can stick to. This is more than a diet it's a life long meal plan you can stick to so be carefully. Don't give up because because you didn't pick well, most people don't. You'll gain knowledge and do better next time.

I chose the Mediterranean diet that the people of the Mediterranean region have had for centuries. You'll find it on the internet for free. I chose it because the food chooses are numerous, more than any other plan I looked at and it's a proven plan with thousands of years of proven results.

One of the reasons that many diets fail is that busy schedules get in the way of good eating-habits. It's hard to pass by a fast-food restaurant after working a 10-hour day. But if you know that a healthy meal is waiting at home, making a good choice might be easier.

If your serious about succeeding this time, you want to prepare your own meals. You can't trust pre-made food, you don't know what in it. You can't trust food labels. The pre-made diet meals are usually very small and the plan is to starve you and you'll lose weight. You can't lose weight by starving. This is the biggest mistake that even the commercial plans get wrong. All the designer plans want to cut your calories by giving less food. If you eat less, you'll lose weight. But the idea doesn't work very long because you can't keep restricting your food intake. That leading to bingeing and then you develop a more serious problem. 

The trick is to change the food your eating so you eat less calories, not less food. You don't want to be hungry. Eat fresh and eat clean and you can eat all you need to stay full. 

In the process of choosing the right diet for you, try to ignore the claims and advertisements. Focus on your own physical, emotional and lifestyle considerations to find a plan that helps you reach your weight loss goal.

Eating fresh means no packaged foods, no frozen foods, no processed foods, no frankenfood, You want food that gives you the most nutrition in every meal. Also eat more seafood. You can find websites like seafoodedf.org which will tell you which seafoods are low in mercury. Another tip is to drink more water and avoid drinks with calories. Also eat less red meat; Americans eat too much red meat and tube meat; it contain animal fat and it will add inches to your waist line.

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 Exercise And Weight Loss Connection

In the real world, the vast majority of people who lose significant amounts of weight and keep it off are exercisers. The National Weight Control Registry (NWCR) researched a population whose members have all lost at least 30 pounds and kept the weight off at least one year. Ninety percent of these individuals report exercising regularly, and the average member burns more than 2,600 calories a week in workouts.

Many kinds of exercise can be effective for weight loss, but running is among the most effective. In a 2012 study, Paul Williams, of the Lawrence Berkeley National Laboratory, found runners were leaner and lighter than men and women who did equivalent amounts of any other type of exercise. The main reason seems to be that people typically burn more calories per minute when running than they do when swimming, riding a bike or anything else.

Running is a great way to lose weight. Countless women and men have shed excess pounds and kept them off with the aid of this simple form of exercise. Success is not guaranteed, however. A sensible diet is an essential complement to running for weight loss.

Studies involving NWCR members and others have demonstrated that exercisers are much less likely to yo-yo. So unless you are interested only in temporary weight loss, you should change your diet and exercise. There’s another benefit to combining diet changes with exercise when you’re trying to lose weight. When people lose weight through calorie restriction but without exercise, they tend to lose muscle along with body fat. But when they change their diet and exercise, they preserve muscle and lose more fat.

Understanding the most effective ways to run for weight loss before you start helps you avoid common mistakes — and gets you the results you want.

DECIDE YOUR GOAL WEIGHT

Make your plan specific. Know exactly what your goal weight should be so you know what you’re working with. Expand beyond your overall weight to also include goal body fat and some simple body measurements to keep you honest (and motivated) on your journey. A tape measure is cheap, and an accurate scale — especially one that measures body fat — can be a big help.

START ON THE RIGHT FOOT

New runners need to remember it’s important to ease into your new program. Increase the challenge level of your workouts gradually to lower injury risk and get the best results. As a high-impact activity, running causes more overuse injuries than other forms of cardio.

Unfortunately, the risk of injury is greatest for heavier men and women who are likely to run specifically for weight loss.

Experts recommend that overweight men and women use these three rules to start a running program on the right foot:

First start walking 

Ease Into a walk/run routine

Be careful not to get your heart rate up too high

Compared to running, walking is less stressful on the bones, muscles and joints of the lower extremities, yet it’s stressful enough to stimulate adaptations that make these areas stronger and more resilient. This makes walking a great tool to prepare your body for running. Or if running isn't possible for you, do what I do and use my bike. If you haven't noticed, biking has become really popular this year.

 

Your early workouts may consist entirely of walking or a mix of walking, biking or running, depending on how ready your body is for running. As the weeks pass, tip the balance further and further toward running until you are comfortable doing straight runs.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information. The biggest mistake most beginners make is to give up too soon. If you don't see results after two months look at your diet.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my 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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

To lose weight, it helps to maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: Eat less and move more.

Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your rate of weight loss — at least in theory — by eating less. The problem is that running, like other forms of exercise, increases appetite which makes it difficult to eat less — something known as the compensation effect. This is the primary reason exercise often fails to meet people’s expectations for weight loss.

Individual appetite responses to exercise are varied. Working out has little effect on hunger in some people, yet makes others ravenous. There’s not much you can do about it either way. If running increases your appetite, you will probably eat more. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat.

Actually, most of us don’t suffer from consuming too many calories, but rather from consuming too many empty calories. Before you try to cut calories, sports nutritionist Matt Fitzgerald, author of the book “The Endurance Diet,” recommends adjusting your diet to eat better than you were by cutting back on cookies, white bread and anything processed. Replace the junk with more fruits, vegetables and lean proteins and see what happens. You’ll likely see good results and feel better just by adding more high-nutrient foods, and you’ll naturally cut calories when you make the switch.

High-quality foods — foods boasting macronutrients, micronutrients and fiber — are less energy dense and more satiating than low-quality, processed foods, so they fill you up with fewer calories. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on weight loss.

Here are lists of high-quality and low-quality foods, given in rough descending order of quality.

When you start running, make a simultaneous effort to eat fewer foods from the right-hand column and more from the left-hand column. There is proof it works. Danish researchers reported that new runners who ran more than 5K (3.1 miles) per week for one year — but did not change their diets — lost an average of 8.4 pounds. Meanwhile, new runners who also changed their diets lost an average of 12.3 pounds.

However, make sure you’re taking in enough calories. Often, athletes are chronically underfueling, and that slows their metabolism to a crawl, explains Nanci Guest, the dietitian behind the Canadian Olympic team during the Vancouver Winter Olympics. If that isn’t the case for you — and you’ve tracked what you’re eating, so you have that data — then you can cut some calories. But stick to lowering your intake by 500 calories a day, maximum. Don’t cut more than that or you won’t be able to fuel your training (that’s any cardio: riding or running have similar requirements) properly, according to Guest.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my 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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

Did you ever wonder how people in some European countries manage to stay thin. When I was in Europe I didn't see any low calorie foods. Restaurants had no diet food or low calorie menus. But no one was what we call obese. I've personally been to more than 15 European countries and normal people are in better shape than American.

I read a non-diet book last year "The secret of eating" were by the author explains that diets don't work. This is a weight loss book about how this woman had gained 20 pounds while going to school in the States and then losing the weight when returning to France, her home country. She goes on to say that in France women don't get fat. In the States when she was going to school the portions of food were too large and foods were too sweet.

When returning to Europe she returned home and returned to eating the way she grew up. In Europe women eat sensible. Good food of very high quality and eaten in small portions. Good food does not mean good tasting, it means food of good quality. You can eat anything you like but eat food of good quality, high in nutritional value. Small portions eaten slowly is better for you, and is satisfying. In the States, people eat too fast, we're always in a hurry to get somewhere. Eat on the run, I see people eat while driving everyday. Woman feeding their children in the car while driving them somewhere. Drive-thru windows are so crowded they should have a gas pump half way to the window. Sometimes I spend 20 minutes in line for coffee, I stopped that. 

No more drive-thru's, if I can't stop and eat or drink at a table or counter then I don't need to.

You know it wasn't always this way. Families use to eat together. At school all the kids eat together in the cafeteria. But at home we eat individually when we're hungry. Maybe that's why families eat out more. It might be the only way to get everyone together.

This plan is for anyone who had trouble sticking to a diet plan. "Don't Get Fat" is a 3 month plan meant to reset your body for a lifetime of healthy weight through slow, gradual weight loss. She goes on to say that many people will love the plan because there's no fitness classes but instead plenty of daily activity and lots of walking. Lots of walking is what people do in other countries and Americans don't do.

To jump start your diet you begin with two days of leek soup. It cleanses the system so you can start out on empty. Followed by meat or fish, vegetables and a piece of fruit. Drink water with meals, be careful of bottled drinks or any drinks with sugar or sweeteners, those are empty calories. Not good.

At the beginning, keep a food journal. While your losing weight you need to evaluate your diet and identify excess calories. You will be able to eat anything after you reach your goal. The big part of reaching that goal is to learn to eat smaller portions. You may want to start by eating 4 or 5 meals a day about 3 hours apart. At night I snack on yogurt, low-fat greek yogurt is filling. You can eat yogurt 2 or 3 times a day, great snack full of calcium and protein. Almonds are a good snack in the afternoon. 

Change what you eat and how you eat and you'll lose weight.If you change what you eat, start to eat healthy, avoid processed foods (those are pre-made foods that are ready-to-eat), no dairy but you can eat non-fat greek yogurt, no wheat and no sugar or any artificial sweeteners.

I know what your thinking and yes this is a weight lose diet, but it's a lifestyle change. Your learning a new way to eat, a way that you will stay with from now on.

If your going to succeed in losing weight and return to a healthy life, you have to forget everything your doing now. You have to forget about the foods your eating now, and start over. What ever you've been doing to lose weight hasn't worked and what ever diets you've tried only gave you temporary weight loss, so if you really want to change your life and become a thinner version of you and a healthier person who will live a longer happier life, you need to start over.

Anything you've been eating will only put weight on you. You need to find a new diet with food you want to eat and that are healthy. You don't have to starve yourself but anything you eat needs to be beneficial to your body. Your food has to give your body energy, but not the energy spike you get from carbs or sugar but real energy that will stay with you. Processed foods will give you an energy high, but then you'll crash about an hour or two later and you get more food cravings. This is what leads to over-eating. Eating foods with to nutritional value that give you a temporary boost in energy, like a soft drink, and then in a short time you need more. These foods or drinks actually cause an addiction. Sugar is an example of a food that can cause an addiction and now science believes that enriched wheat is another man made product that causes an addiction. It may be as bad for you as sugar.

Things like sugar and wheat have not always caused eating disorders or addictions. We are not eating the same things today that your grandparents did. A few decades ago, manufactures of raw material foods like wheat, sugar and white flour to name a few decided to change the way these raw materials were processed. So now when you read a food label wheat, for instance, is now enriched wheat and flour you buy says enriched flour. In the process of enriching the grain, they added chemicals to make the grains grow faster, so grains are more resistant to bugs and so they can increase production and increase profits. You wander why a lot of your food comes from other countries. Yes, labor is cheaper in other countries, but using chemicals to enrich foods is not against the law. They can use chemical in other countries that we have band in the U.S. For instance, some of our best pesticides in this country were band because they're harmful to humans, but most other countries still use those pesticides in food production and then they sell that food to U.S. Retailers and it's sold in your grocery stores.

But that's not the whole story, food suppliers to restaurants will buy that food to save money. Those french fries you buy in restaurants aren't grown in Idaho. Yes, in the grocery stores they have to label the food so you know what country it comes from, but restaurants don't have to tell you and in most cases they don't know.

So if you truly want to be a fit, thinner and healthier version of you, you'll have to start over. Do the research and find foods that are good for you and foods you'll stick with. Your next diet is your diet for life. I picked the Mediterranean diet, it's not a weight loss diet but you will lose weight and become a healthier person and you can stay with it for life. You can find it on the web. 

Remember there's no short-cuts, you have to comitt and stay with the plan. After 3 months if the plan doesn't work for you, don't give-up, try another plan.

Weight Watchers is not for everyone but it will work if you follow the plan. They teach you how to eat and give you the support you need.

What ever plan you decide on and there's dozens, you want one that you can follow for life, remember there's no short-cuts.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my 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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

Why Does The U.S. Have The Most Overweight People Per Capita

The overweight problem is almost world-way, at least in all the developing countries. North American and some of the European countries have the highest percentage of overweight people and we are the ones who are said to have the best educational programs. 

So what’s wrong? Why do we have more people in the worst physical condition. There’s a simple answer, public education doesn’t teach the “importance of fitness”. We don’t know how to care for our body and what happens if we don’t. 

Public schools have cut back on many programs that I remember were taught a few decades ago. Gym class was mandatory back in the day and you had to swim before you could graduate.

More about the importance of fitness. I know I belong to a different generation than most of my readers, and I realize that the world is more fast-paced than ever before, but there is a movement now in many age groups to lose weight and become healthier. 

Just like people realize that smoking will cause illness and diseases that will shorten your life, we also realize that body fat is just as bad as smoking for your health.

Being overweight effects your whole life. The kind of clothes you can wear, the kind of job you get. The cost of your health insurance. The number of time your in the doctors office and the “out of the pocket” money you have to spend on deductibles. 

We should be taught early on, maybe in grammar school, how to exercise and how to eat in order to stay healthy. 

Somehow we all get caught up in the rat-race of making money and we end up taking our health for granted. We think that doctors will fix all the health problems we have. 

After years of going to a doctor for my aches and pains, I now know that doctors can fix broken bones and they can replace parts that don’t work, but can they fix your liver or stomach, no, not really. They can prescribe drugs to help you deal with pain or indigestion. Doctors can’t fix the parts of your body that don’t work properly. 

That last sentence is the one part of this post you should remember. We can live so much better if we can stay health. Our bodies were designed to do physical work, from sunrise to sunset and not to sit half the day. Who ever invented the desk that is table height along with the stool or chair to set at that desk may have caused the whole obesity problem. 

Sitting for a long period of time actually is bad for your organs. By not being active and moving around you slow down blood flow and the body goes into a state of hibernation. It’s okay to do this before going to sleep, but not in the middle of the day. 

I changed my desk and now use a tall desk that I can stand and work or use a tall stool. I can stay on my feet more hours of the day. This isn’t a new idea. People would work at these tall desks during the Middle Ages. Many people still work at tall desks in factories, and in stores. The short desks are popular in offices where workers are required to be at their desks constantly for hours answering phones and staring at computer screens. 

For some jobs the employer doesn’t want the worker to be walking around and using short desks solves the problem. 

Today companies are faced with the high cost of health care and now realize that workers that sit all day are less productive. My are sick more often. My take more time off and spend more time at the doctors. Many companies try to solve the problem by having exercise classes, cut the work hours, and serve healthier food in the cafeteria. 

Other companies are going farther to help employees. The treadmill desk is becoming popular in California and more tall desks are being used all over. You can find them in furniture stores and at the office supply websites. 

Being on your feet more was proven in California by an insurance company more than ten years ago tom be beneficial in losing weight. This company tried the treadmill desk in a voluntary program to see if office workers could adapt and still be productive. 

The treadmill desk was a huge success. Those who tried the desk lost several inches in the first three months. Participants had to use the treadmill desk three hours a day at any speed they want. The idea is to get they to move more. Everyone in the trial lost weight and improved their health. 

The whole secret to better health is to move more. Keep busy during the day and only do your sitting before you sleep. Sitting for long periods of time like more than one hour will put your body in hibernation mode which you only want to do when you lay down.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my 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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

Clean Up Your Diet To Lose Weight

 It helps to maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: Eat less and move more.

Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your rate of weight loss — at least in theory — by eating less. The problem is that running, like other forms of exercise, increases appetite which makes it difficult to eat less — something known as the compensation effect. This is the primary reason exercise often fails to meet people’s expectations for weight loss.

Individual appetite responses to exercise are varied. Working out has little effect on hunger in some people, yet makes others ravenous. There’s not much you can do about it either way. If running increases your appetite, you will probably eat more. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat.

Actually, most of us don’t suffer from consuming too many calories, but rather from consuming too many empty calories. Before you try to cut calories, sports nutritionist Matt Fitzgerald, author of the book “The Endurance Diet,” recommends adjusting your diet to eat better than you were by cutting back on cookies, white bread and anything processed. Replace the junk with more fruits, vegetables and lean proteins and see what happens. You’ll likely see good results and feel better just by adding more high-nutrient foods, and you’ll naturally cut calories when you make the switch.

High-quality foods — foods boasting macronutrients, micronutrients and fiber — are less energy dense and more satiating than low-quality, processed foods, so they fill you up with fewer calories. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on weight loss.

Here are lists of high-quality and low-quality foods, given in rough descending order of quality.

When you start running, make a simultaneous effort to eat fewer foods from the right-hand column and more from the left-hand column. There is proof it works. Danish researchers reported that new runners who ran more than 5K (3.1 miles) per week for one year — but did not change their diets — lost an average of 8.4 pounds. Meanwhile, new runners who also changed their diets lost an average of 12.3 pounds.

However, make sure you’re taking in enough calories. Often, athletes are chronically underfueling, and that slows their metabolism to a crawl, explains Nanci Guest, the dietitian behind the Canadian Olympic team during the Vancouver Winter Olympics. If that isn’t the case for you — and you’ve tracked what you’re eating, so you have that data — then you can cut some calories. But stick to lowering your intake by 500 calories a day, maximum. 

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my 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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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.