Foods That Rev Up Your Metabolism

Foods That Rev Up Your Metabolism

By Susan Bernstein

Can certain foods kick your body’s metabolism into a higher gear to help you lose weight? Many foods are touted as metabolism boosters, but how much and when you eat may be more effective ways to get the most impact from your workouts.

What Is Your Metabolism?

Metabolism is your body’s process of turning foods and drinks into energy.

“Metabolism is a sum of all of the chemical reactions going on in your body in order to maintain life. This requires energy in the form of calories to be expended every day,” says Laura Kruskall, PhD, director of the Dietetic Internship and Nutrition Center at the University of Nevada, Las Vegas.

Metabolism includes your total daily energy expenditure. You need fuel to rest, to digest and process nutrients from food, and to maintain physical activity, she says. “When we talk about maximizing metabolism, you’re really asking: How can I increase my total daily energy expenditure? You can choose how much energy to expend by moving your body with activities of daily living or exercise.”

Muscle-building exercise increases your basal metabolic rate or the energy your body needs to function. That means you can take in more calories and use them up, with fewer calories left over. Regular exercise probably revs up your metabolism more than any food or eating strategy like eating at a certain time of day, so make sure you do these activities regularly, Kruskall says:

• Cardio exercises like brisk walking or swimming to burn calories
• Strength training to build more muscle mass

Instead of looking for magic foods that rev up your metabolism, focus on getting a variety of healthy, whole foods in your diet to support your workouts, says Sarah L. Ash, PhD, emerita professor of nutrition at North Carolina State University in Raleigh.

“Most people have efficient reserves of calories from their diet to engage in moderate exercise. You may be looking for sparkplugs in your diet or foods that make you feel a boost of energy.” Some people feel that boost from caffeine or sugary foods, Ash says. “Some energy bars even have caffeine in them, and that gives you a little spark. But they’re not really nutritious. People are looking for a way to help themselves because it’s hard to start exercising if you haven’t been active.”

Protein Powers Metabolism

Foods rich in protein help you build muscle, so they’re good choices if you want to support your metabolism, says Vijaya Surampudi, MD, assistant professor of medicine in the UCLA Division of Human Nutrition in Los Angeles.

“Protein shakes are a great option if you’re hungry or on the go, or foods like cottage cheese or yogurt,” Surampudi says.

Try these protein-rich snacks to keep your metabolism wired during the day:

• A small serving of nuts
• Celery topped with hummus
• Hard-boiled egg

“Smoothies are popular too, but some are high in sugar and are more like sorbet. Make your own smoothie instead of buying one. Put in no more than one cup of fruit,” along with plain yogurt, Sarampudi says. “If you add protein powder, use whey protein isolate,” which may help you build muscle mass along with strength training.

If you buy premade smoothies, check the label for healthy ingredients, says Joan Salge Blake, EdD, a registered dietitian and clinical associate professor of nutrition at Boston University. Making your own smoothies at home gives you control over the ingredients, so you know it’s not all sugar. “Also, you don’t have to always use fresh fruit. Frozen or canned fruits in your smoothie are fine. You’ll get some fiber too, and it’s really inexpensive.”

Instead of looking for magic foods that rev up your metabolism, focus on getting a variety of healthy, whole foods in your diet to support your workouts.

Sarah L. Ash, Ph.D., emerita professor of nutrition, North Carolina State University

Metabolism-Revving Foods

These foods give you healthy sources of energy and nutrients to support your metabolism as you exercise:

• Salmon: Rich in heart-healthy omega-3 fats
• Beans: Plenty of fiber to stave off hunger pangs
• Hot chili peppers: Capsaicin in that fiery taste may help your body burn more calories
• Broccoli: Packed with water and fiber to help you feel full
• Lentils: Rich in protein, fiber, and iron, a mineral that supports healthy energy and weight
• Fresh berries: Low in calories, high in fiber, rich in vitamins
• Tempeh: Soy protein rich in folate, a mineral important for a healthy metabolism

What About Coffee or Chocolate?

Coffee is often touted as a way to rev up your metabolism and help you burn more calories, but research is mixed. A study published in October 2020 found that drinking coffee in the morning could impair your body’s ability to metabolize glucose or sugars, and boost insulin, which isn’t what you want if you’re trying to burn calories effectively and lose weight.

“Some people claim that coffee works for them as an appetite suppressant,” Surampudi says. “Green tea may be another good option for some caffeine in your day because it also has antioxidants,” healthy nutrients that help prevent cell damage from aging. “The troublemaker in coffee is what you add to it, including cream, sugar, or artificial flavors. You may not realize that your coffee can rack up a lot of extra calories.”

What about dark chocolate? In one study, 30 people who ate 40 grams of dark chocolate (less than 2 ounces) daily for 14 days had modest metabolism benefits. Choose very dark chocolate that contains 70% cacao or higher, Surampudi says.

When You Eat Matters Most

To have a healthy metabolism, eat regular, small meals and snacks throughout the day, Salge Blake says.

“Don’t fast all day or skip meals, or you won’t have enough energy to exercise. Moving is what really revs up your metabolism,” she says. “Have some fuel in your tank before you go work out.” Grab a banana for a snack on the go, or start your day with a cup of oatmeal and fruit.

There may be some slight changes you can make to maximize your metabolism, but most of this process is beyond our control through food choices, Kruskall says.

“The most common strategies are eating protein at each meal or to eat smaller meals rather than one or two larger ones,” she says. “While biologically, you may see some differences from these strategies, they’re generally not clinically significant. You shouldn’t rely on them as a strategy to increase your total daily energy expenditure.”

WebMD Feature

Sources

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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. 

 

Can You Skip Breakfast And Lose Weight?

Can Breakfast Help You Lose Weight?

A Great Post and a question several of my readers have asked.

To eat breakfast or not to eat breakfast? That’s the big question if you’re trying to slim down.

For years, diet and nutrition experts have said a morning meal is a wise idea. But after a University of Alabama at Birmingham (UAB) study showed that overweight breakfast eaters weren’t any more likely to slim down than those who skipped it, many were left wondering if they should bother, after all.

“Yes, you should eat breakfast,” says Suzy Weems, PhD, a registered dietitian and professor of family and consumer sciences at Baylor University in Waco, TX. But that doesn’t mean you should dig into a stack of pancakes and a plate of bacon. The UAB study didn’t look at what people were eating. It didn’t look at how many calories they were getting, either.

“You can’t have Twinkies and coffee and expect to slim down, or even maintain weight loss,” Weems says. “The food you choose matters.”

That may be why other studies show that breakfast does help with weight loss. In fact, more than 75% of people who lose more than 30 pounds and keep it off eat the morning meal every single day.

What Does Breakfast Do for You?

Keeps your appetite in check. If you wait hours after waking up to eat, your blood sugar levels can get low. Certain hunger-fueling hormones can be affected, too.

The result? “You may be starving by lunchtime -- or even earlier,” Weems says.

And when you’re really hungry, “you’re less likely to choose healthier options,” says Leigh Tracy, a registered dietitian at Mercy Medical Center in Baltimore. You’ll probably eat more calories and fat than you intended to, which makes it even harder to shed extra pounds.

Gives you energy. “Imagine driving a car on fumes,” Tracy says. “You’re not going to get far before you need to refuel.”

Your body’s the same way: Skip breakfast and you don’t get the nutrients and calories you need to get through your day. When your energy levels are high, you’re also more likely to make waist-friendly choices, like exercising and cooking healthy meals at home instead of opting for fast food.

Boosts your health. “Breakfast tends to go hand in hand with a healthy lifestyle,” Weems says. It may even lower your odds of getting conditions like heart disease and diabetes. 

How to Eat for Weight Loss

Opt for protein and fiber. Foods that are rich in protein (like eggs) and those that are high in fiber (like oatmeal and whole-grain cereal) are great choices for dropping pounds and staying at that lower weight. “They satisfy you and keep you feeling fuller longer," Tracy says.  

Don’t forget produce. If you’re like most Americans, you get enough protein and fat -- but not nearly enough vitamin- and fiber-rich fruits and vegetables.

“Think of breakfast as an opportunity to add them in,” Tracy says. Even an apple and a slice of string cheese, or a hard-boiled egg with carrot and celery slices, can get you through until your midday snack or lunch.

Count calories. Some breakfast foods are loaded with hidden calories. Some people add five or more fruits to a smoothie, plus protein powder, not realizing how fast the calories add up, Tracy says.

Serving sizes can be tricky, too, so use measuring cups. “One cup of cereal may be less than you think,” Weems says.

The number of calories you should eat depends on your height, weight, weight loss goals, and activity level.

Even so, “you should eat at least 250 to 300 calories at breakfast,” Weems says. If you’re an active man, that number may be as high as 500 to 600 calories. Not sure? Ask your doctor or a dietitian.

Choose food that works with your lifestyle. Not a “breakfast person”? “When my patients don’t feel up to eating early, I suggest they bring an easy grab-and-go breakfast to work,” Tracy says.

Try these healthy, on-the-go ideas:

• A banana wrapped in a whole wheat tortilla with a couple tablespoons of peanut butter
• A smoothie made with berries, low-fat yogurt, ice, and water
• Instant oatmeal

If you’re usually rushed in the morning, “plan your breakfast ahead of time,” Weems says. For example, make an egg casserole with vegetables at the start of the week, store it in the fridge, and make that your breakfast for several mornings in a row.

WebMD Feature

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. 

 

Understanding Weight Loss Plateaus

It can be frustrating to be losing weight and then for no reason, just stop losing. But don't worry this will happen. It's called a weight loss plateau.

A weight-loss plateau is a pause your body will take after losing several pounds, all this is normal, the body needs time to adjust. This is a must-read for those who are trying to lose more than 20 pounds. You want to understand that your body really doesn’t like to see you lose weight. The body always worries that you’re going to starve. You have to trick your body into losing weight and not going into starvation mode over the weight loss. Don’t get frustrated over plateaus, they’re normal and this article tells you how to deal with them.

If you’ve spent any time and effort losing weight, you may have noticed how hard it is. It seems like, just when you start to see progress, your body just stops responding to what you’re doing. The human body doesn’t keep track of body fat and doesn’t know how much fat is too much. The way your body works is that it works to adapt to what you’re doing to the body. It has no ability to restrict you from doing or eating whatever you want. The thing is, as hard as you work at losing weight, the human body works even harder to keep energy intake and output in balance. In other words, your body doesn’t like to lose weight.

And, even more, frustrating is the fact that whatever efforts you make to burn more calories may eventually slow down your calorie burn. Here are some of the mistakes we make that may contribute to weight loss plateaus.

Problem 1. Reducing your calories too much

Fact: It takes calories to burn calories. When you decrease your food intake, your body simply lowers its metabolic rate in response. This still allows the body to function properly but, because there aren’t any extra calories around to fuel all the other things you’re doing, your body may move into starvation mode, holding onto extra fat as fuel.

Solution:
Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. One basic formula to calculate your daily calorie needs:

Men
kg (body weight) x 24 = kcal/day
Women kg (body weight) x 23 = kcal/day

note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)

You can also use Nutrition Expert Shereen’s excellent calorie calculators to get a rough estimate of how many calories you need each day. More about calories and weight loss. More Ways to Break the Plateau!

More Ways to Break the Plateau!

Problem 2. Loss of lean body mass
Fact: Muscle burns fat and losing muscle means burning fewer calories. Lean body mass uses five times the calories as fat mass so, if you lose it, your metabolism drops and your weight loss stops.
Solution:
Make sure your exercise program is combined with a fully nourished body. You can accomplish this with a diet that creates a safe calorie deficit along with some type of multivitamin to help with any nutrient deficiencies.

Problem 3. Weight loss
What? But you thought that’s what you wanted! However, what you may have forgotten is that when you weigh less, it takes fewer calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.

Solution:
Make sure you start (or continue) a weight training program to help increase lean body mass, which can help compensate for the loss of calories.

Problem 4. The ‘Adaptation’ Phase Ends
When you start a new exercise program, your body responds because it is required to make numerous changes to adjust to different workloads. So, your muscles are rebuilding themselves and this consumes all kinds of calories. But, at some point your body will stop adapting to the new workload and, as a result, you burn fewer calories for the same activities.

Solution:
Don’t let your body get used to the exercise. Maintain your body’s adaptation period by changing the intensity, duration, frequency, and/or the mode of exercise and include interval training if necessary.

Problem 5: Exercise Efficiency
The more you do something, the better you get at it. As your body becomes better at performing your exercises, it can actually use fewer calories during the exercise. Think of it this way: trained athletes often use fewer calories than untrained athletes with similar body types and workouts.

So, if this describes where you are, consider yourself a trained athlete and read on!

Solution:
The solution to this is the same as for Problem 4; don’t get used to the exercise. Concentrate on more dramatic changes such as trying brand new activities. For example, if you use the treadmill for two weeks, switch to something different like the rowing machine or the bike. Don’t forget to make changes in your weight training routine as well!

Problem 6: Over-training
Just like not eating enough can lower the number of calories you burn, so can over-training. When you exercise too much, there is a point of diminishing returns when an increase in exercise energy expenditure is negated by an equal decrease in non-exercise energy expenditure. In other words, when you increase your exercise intensity, your body responds by decreasing the number of calories you burn during the rest of your day.

Solution:
Take time to recover. If you reach exercise burnout, this is a great time to take a break for a few days or try something gentle like yoga or a stretching routine.

After you’ve rested, get back to exercise but lighten up your original routine and increase your intensity only as necessary.

7. Enhanced Physical Condition
As you get into better shape, your body is more efficient and it costs fewer calories to operate. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate.

Solution:
Congratulations! You’re officially in shape and healthy. Focus on that and feel good about yourself. Concentrate on changing your routine as described in Solution 5.

There’s one more important tip. Most of us think that there is nothing wrong with the food they’re eating and to lose weight they simply eat less of the same thing. Actually, the food you’re eating is causing the body fat. Until you change the food you eat you are just fighting your body. You might drop a few pounds but the weight will return usually quicker than the time you spent losing the weight and often after losing 10 pounds you’ll still have the fat. 

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. 

 

Walking To Lose Weight

Before you read this post there’s something that those of you new at exercise might not realize. Your body will get used to anything and everything if you do it long enough. In other words, Anything I do to lose weight will only temporarily.  Mostly I’m talking about exercise; I wrote about weight plateaus in my last post, plateaus can be caused by you. For instance, you walk 2 miles a day to lose weight and It’s working just fine for about 2 months and then you stop losing weight. What’s going on you might ask? Your body got used to your routine and now it knows what to expect, so it makes the adjustments to the calorie burn and you stop losing weight or hit a plateau.

You have to out-smart your body to lose body fat continually. I do different workouts on alternate days. In other words, If I use my stationary bike on Tuesday and Friday, I might swim on Monday and Thursday, and jog on Wednesday and Sunday. The trick is not to let your body get comfortable with the exercise. Do something your body doesn’t expect, so the body is constantly having to go into your stored fat reserve to create the energy you need.

Okay, I do a pretty heavy workout and it’s not for a beginner, but you can get some ideas from the internet to vary your workout without doing anything extreme. Remember you want moderate exercise to lose weight, yoga is great for anyone at any age. You have to lose body fat before you build muscle if that’s your goal, but regardless you have to lose body fat to be healthy.

Plan Out Your Walk

Walking is one of the most efficient and easiest ways to lose weight because you don’t need a gym membership or any equipment. All you need is yourself and some motivation. If you’re considering adding walking to your daily life to lose weight, you have to make sure that you do it right.

The first step to walking off your weight is to make sure that you set a schedule so you can adapt to this new healthy lifestyle. Experts recommend getting 150 minutes of moderate-intensity exercise a week — that means you have to walk 30 minutes a day to achieve that goal.

Planning out your 30 minutes will ensure success. Ask yourself questions about when and where you’ll walk to get started. For example, if you’re busy at work all day you may want to consider taking three 10-minute walks around or outside of your building, but if you have more free time, taking a 30-minute walk after dinner may be more ideal.

Walk the Right Way

While walking is a natural instinct, making sure you’re walking the right way is key to bust your belly fat, tone your legs, and improve your overall health. When you walk you should have good posture, slightly bent and swinging arms, and an engaged core. These three things will help ensure you are getting the most out of your walks and burning more calories. Additionally, remember to stretch at the end of your walks to avoid any stiff muscles or potential injury.

Walk Long Enough to Burn Calories

Walking is only effective at burning calories if you do it long enough and fast enough: taking a stroll in the park does not burn as many calories as taking a brisk, paced walk. Walking 30 minutes a day at a moderate pace will help you burn an average of 150 calories, but the longer and faster you walk, means the more calories you will burn.

While walking is a great form of exercise and helpful for weight loss, a key thing to remember about losing weight is you have to eat fewer calories in order to lose or maintain weight. That is why having a healthy diet in conjunction with daily exercise is the best way to ensure you lose the weight you want.

Other Health Benefits of Walking

Walking isn’t just for burning fat, it helps a lot of other things in your body too. A daily walk gets your blood pumping and can, therefore, lower your risk of heart disease and blood clots. Walking may also reduce your risk for a stroke, improve your mood, help your sleep quality, reduce stress, and sharpen your mind. So what are you waiting for? Start walking today!

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. 

 

Losing Body Fat Can Reduce Your Risk For Cancer

This post gives you one more reason to lose body fat. I found this while browsing some of my favorite sites and decided this was worth reblogging.

HealthDay Reporter
Latest Diet & Weight Management News

In the following post, you’ll learn that overweight people in general, are at greater risk for Cancer, and from reading about the studies being done, It seems like the fat cells in your body that are storing animal fat will contain proteins that promote cancer cells to grow.

In the U.S., we consume too much animal fat from meat and dairy products. This overconsumption promotes more fat storage. All meat and dairy will contain some animal fat and that’s why we are constantly having this conversation about eating animal meat. Science hasn’t come out and said this is the cause of cancer, but they always end their studies by saying that more studies need to be done.

(HealthDay News) — Overweight and obese women who lose weight may lower their odds of developing cancer as their levels of cancer-linked proteins drop, a new study suggests.

These proteins — VEGF, PAI-1, and PEDF — promote the growth of blood vessels, a process that is necessary to help tumors thrive. The more weight the women lost, the greater the drop in the levels of these proteins, the researchers found.

Proteins are one of the big causes of Cancer. There are several different types of protein and not all of these proteins are good for our health. Plants also contain protein, so we don’t have to rely on meat for all our protein. Another great source of protein is seafood. Poultry is also a good source of protein but the white meat is very dense and the yellow fat is on the outside of the meat, under the skin, and should be trimmed off.

“It’s another piece of evidence in the jigsaw puzzle of the benefits of losing weight, and how important weight loss is to prevent cancer,” said lead researcher Catherine Duggan. In general, losing weight reduces the risk of breast,

In general, losing weight reduces the risk of breast, colon, and prostate cancer by as much as 20 percent, she said. This might be due to a reduction in inflammatory factors stored in fat as well as a drop in levels of these for mentioned proteins, Duggan suggested.

These proteins increase with weight, she explained. “As people gain weight, new blood vessels are required to bring oxygen and nutrients to the stored fat,” she said. The same process happens in men.

“We can’t say these factors cause cancer, but we do think that these factors may make tumors grow. So if you reduce them, these dormant cancer tumors might not make the switch and start to grow, but we can’t say for sure,” she said.

But, “we know being obese or overweight increases cancer risk, so anything to avoid that, such as weight loss, should be a good thing in reducing cancer risk,” Stevens said.

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. 

 

How To Lose Weight Without Dieting

A post from VeryWell.com will explain ways that you can lose pounds merely by making changes in your life.

If you're ready to start losing weight, but you don't want to follow a strict eating program, I have good news. You can lose weight without going on a diet. Just make a few simple changes to your daily routine that will help you eat less no matter where you are and lose weight for good.

Ways to Lose Weight Without Going on a Diet

Don't drink your calories. Beverages are bottomless these days. You can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself.

To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea, flavored water or ice water with a spritz of lemon or lime. If none of those choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. Calories from sodas and other sweetened beverages add up to mega inches on your waistline and many pounds on the scale.

Eat a healthy breakfast. Taking the time to eat may help prevent costly calorie mistakes as the day progresses. If you skip your morning meal, you might fall victim to an out-of-control afternoon appetite, oversized portions, poor food choices, and overeating, even into the night. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.

Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.

Add at least one more serving of produce to as many meals as possible. Veggies and fruit are nutrient-rich and generally low in calories. Many varieties are also full of fiber, to help you feel full. Just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables.

Salsa, soups, and pasta sauce are easy ways to work in more vegetable servings each day. (Tip: keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber.)

Make salad your starter. Having a healthy low-calorie salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as shredded cheese or cream-based dressings. Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.

Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, a fiber-rich cereal is a smart choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day. A slice of whole wheat bread goes well with a salad. Microwavable, single-serving brown rice is easy to add to lunch at the office. Or keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
Always keep healthy frozen meals on hand. Frozen meals that are low in calories can be used as a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.

Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices. In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods. Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay

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. 

Can You Be Kind Of Fat And Still Fit?

The short answer is NO!! It not possible to be both. Yes, younger adults will feel fine even if they’re overweight, but if they don’t exert themselves, they don’t use much energy so they feel fine. In their minds, they don’t see what’s wrong with being overweight. Young people all have that attitude that they will deal with it if it happens.  As a person ages, the extra weight caused by the extra fat you are carrying will cause health problems. This blog post will give you the details.

Extra weight linked to extra risk, even if blood pressure, blood sugar, and cholesterol are all normal.

By Randy Dotinga

HealthDay Reporter

No amount of extra weight is good for your heart, no matter how fit you are by other measures, new British research shows.

“Our findings suggest that if a patient is overweight or obese, all efforts should be made to help them get back to a healthy weight, regardless of other factors,” said study co-author Camille Lassale, from Imperial College London’s School of Public Health.

“Even if their blood pressure, blood sugar, and cholesterol appear within the normal range, excess weight is still a risk factor,” Lassale said in a university news release. In fact, the increased risk of developing heart disease was more than 25 percent, the study found.

The study used statistics about the health of people in 10 European countries. Researchers focused on weight and signs of heart disease when blood vessels become clogged.

The authors looked at more than 7,600 people who had cardiovascular events such as death from heart attack and compared them to 10,000 people who didn’t have heart problems.

After adjusting their figures so they wouldn’t be thrown off by other lifestyle factors, the researchers found that people with three or more heart risk factors like high blood pressure, high cholesterol or large waist sizes (more than 37 inches for men and 31 inches for women) were more than twice as likely to have heart disease, regardless of whether their weight was normal or above normal.

But those who were considered overweight yet healthy were still 26 percent more likely to develop heart disease than their normal-weight peers. Those considered healthy but obese had a 28 percent higher risk, the study found.

The findings, which don’t prove that extra weight causes heart risks to rise, were published on Aug. 14 in the European Heart Journal.

“I think there is no longer this concept of healthy obese,” said study co-author Ioanna Tzoulaki, a senior lecturer in epidemiology at the university.

“If anything, our study shows that people with excess weight who might be classed as ‘healthy’ haven’t yet developed an unhealthy metabolic profile. That comes later in the timeline, then they have an event, such as a heart attack,” she said.WebMD News from HealthDay

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

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.