Don't Let Your Diet Ruin Your Holidays

This is a very special time for every family. A time to celebrate. I hope you can spend some time with your family, even if it's on the phone.

Celebrating has always involved food and drink, it's a tradition that has gone on for several hundred years and I'm sure it will continue on, but we don't have to pig out.

Yes, you have to taste the important traditional dishes that your friends or relatives have taken hours to prepare, but use a small plate, take small amounts, and try and avoid the sugary stuff. Remember you can't work off a lot of calories. You won't be the only person avoiding sugary drinks and foods. More people today know that sugar in their diet can cause health problems. Doctors are very conscious of blood sugar levels and salt in our diets.

A one-hour workout for an experienced athlete will only burn about 300 calories. For a person with less athletic experience, you might only burn 100 calories. On a festive holiday like Thanksgiving, Christmas, or New Year it's easy to consume 3000 to 4000 calories between all the food, snacks, and drinks for the day. That kind of consumption can increase your weight by 2 or 3 pounds at least.

So if you can hold down your calorie count to say 2000 calories which should only be a few hundred more than normal, you should be able to work off those extra calories in a couple of days.

The problem we all have this time of year is the continual party, one after the other with very little time in between to recoup. Then there's the shopping for gifts. We go after work and spend a couple hours trying to find gifts and have no time to eat, so we eat in restaurants with friends which involves more celebrating and more calories.

Did you know that the holiday season is the busiest time of the year for restaurants? It's not unusual for a family to eat out 4 or 5 times a week during the holidays. So if you add up all the meals we eat in restaurants and all the social events we have to attend, it's no wonder that the average adult will gain between 5 and 10 pounds during the holidays.

This is the typical weight gain you have to avoid. It can take months to recoup if you can recoup. Most of us will try to diet in January. We'll lose some weight but not much because the winters are cold and in the cold weather we tend to eat more comfort food and that's a high-calorie food.

Eating the wrong foods even in small portions will keep you from losing weight. You can't exercise away a bad diet. Once the weather starts to warm up most of us find it easier to cut back on food, but by that time it's hard to break the bad habits we had during the winter. We will trim down a little because we are more active in the spring and summer. After all, the days are longer and we have more time to work outside.

I know all about this life cycle because that is the way my life was. All the weight I would gain during the cold months never quite left me. I always ended up one or two pounds heavier at the end of the year. Of course, we never remember how much we weighed the year before, so we don't realize we keep gaining weight every year. That cycle is called "creeping obesity". The one or two pounds you gain every year and don't even realize it. Then when you get to be 50, you wonder how you gained all that weight. On average, a 50-year-old male will weigh between 40 and 60 more than he did on his 21st birthday. The more you weigh when you're 21, the more you'll gain over the years. This doesn't hold true in all cases, it's an average over the entire population, some people are very athletic and never gain weight. I weigh the same today as I weighed when I was 17, of course, I spent years yo-yo-ing from 220 pounds down to 160. 

Be mindful of what you eat. Keeping your body in good condition is your responsibility. It would be better for you and better for your health if you never gained any extra weight. When an adult gains weight they are adding body fat. Not good. The human body is only built to carry a small amount of body fat, like 15% of your weight. It's there in case of emergency. When you can't find food your body will still have fat to survive on. But because of the American diet, we are adding too much fat and it only causes health problems.

Controlling your weight and keeping your body in good condition is your responsibility. Your doctor can only relieve your symptoms. Give a pills or repair a broken bone. Your body has to heal itself and you have to feed it the nutrition it needs to do that.

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.

What Is Your Macro?

 We always hear that we need to eat 3 well-rounded meals per day; breakfast, lunch & dinner. But what our bodies and metabolisms tell us, is that we need to be eating 5 - 6 small meals per day, essentially making each meal a "snack." Also, be sure to be eating every 2 - 3 hours to keep your metabolism boosted throughout the day! Now I have my breakfast foods at breakfast time (within 45 minutes of waking up) and I have my dinner foods at dinner time (chicken, rice, vegetables), but I also eat less of them at one time and spread them out throughout the day. I've recently seen an article that states you should not eat more than 400 - 500 calories in one sitting. This makes sense if your eating 6 times per day!

My Calorie Intake (estimate) Breakdown 

Breakfast: 194 calories + Green Tea

Snack: 202 calories

Lunch: 325 calories + Green Tea

Snack: 156 calories

Dinner: 358 calories + Green Tea

Dessert: 169 calories

Daily Calorie Intake = 1,404 calories

If you need help calculating what you should be eating, there are a lot of macro calculators out on the internet. The problem is they give different numbers. In fact, I got different numbers for TDEE, BMR, and Macros from almost every calculator. This makes it difficult to understand what exactly you are supposed to be doing. Unfortunately, I don't have a good answer or solution to this problem right now, except to use a few different calculators and find values that make sense based on all the given values. Here are a few calculators I used to find my current macros.

The Healthy Eater

IIFYM

KatyHearnFit

BodyBuilding.com

FBG Girls

MuscleForLife

Keep in mind, that just because 2 calculators say the same thing, does not mean you should automatically use that count. It could simply mean they used the same formulas.

Now It's important to stick as close as possible to your calorie goals to see the results that you want, but it's also really important to eat when your body tells you it's hungry (when it needs more nutrients). It's also important to know when you are hungry and when you need water! If I'm between meals/snacks then I'll drink half of my Camelbak water bottle and eat up to 5 almonds. That will usually tell me if I'm actually hungry. On the other hand, don't stuff yourself sick. If you're not hungry but you have more calories for the day than you are supposed to consume, it's okay. If this happens repeatedly re-evaluate when you are eating throughout the day, maybe you are eating too little calories in the morning? It's also smart to recalculate your macros every once in a while. Your intake needs to change as your body and goals change.

I'll explain that last sentence. This is the cause for most people to give up on their weight goals. If you found the balance between calorie intake and calories burned, and you're losing weight, don't get discouraged when you stop losing weight. As you lose weight, You are shrinking your stomach and require fewer calories.  What I learned is that for every 10 pounds I lost, I had to lower my calorie intake or increase the calories I burn by increasing my workout. But as time went on, and I had lost more than 20 pounds, I found that I didn't have the time to workout longer. A one-hour workout was all the time I could spare. I had to cut my calories further to reach my weight goal. 

The trick is to reduce calories without reducing the volume of food. I didn't want to starve myself. That's when I had to change my food plan. I changed to Chicken breasts, vegetables, and fruit every day and only drank water. I ate 5 small meals a day, each about 250 to 300 calories. After a couple of years, I lost 60 pounds and reached my weight goal.

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.

Do Some Research

I tried for years to lose my body fat but never succeeded until I got serious and started to read about the body and how it works. I found that losing weight isn't going to rid my body of the growing about of flab around my waist. Back in those days everyone was buying tablets and downloading books from Barnes and Noble or Amazon. I was one of those guys. I found a big selection of books on fitness and weight loss, but most of the ebooks wanted you to buy something. 

I wasn't really interested in spending money and back then the payment methods weren't that safe. So I kept looking and I decided that maybe I'm looking in the wrong places. I heard about WebMD and found some good stuff. I read about actual studies done and results they found. Some of the solutions made sense so I tried one or two and found it might be harder than it looks. After months of searching I found more websites like Mayo Clinic that published more weight loss advice and all of this was completely free. Now I had a half a dozen sites were I could collect good info. 

After years of researching and trying different methods that included diets or exercise or both and after I had lost most of my body fat, I decided that I too am probably an expert on the subject and should write an e-book. But first, I should collect enough information to complete an e-book. I decided I needed 30,000 words to complete an e-book. I did my own editing. I made the mistake of editing the book like I edit my blog posts. I'd stop and edit every paragraph as I went along. Big mistake. It took me almost a year to finish my first book. 

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want. Because this was my first ebook, I though I had better get some practice writing. I start by blogging. This is my first blog.. If you look through the archives you'll see how long I have worked on this blog. 

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $3.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in some of the same stores. And on smashwords.com. You can get my second book for $3.99 . Just type in the search line “getting to a healthy weight”. Look for my book cover.

  

Rapid Weight Loss

 Lose 10 Pounds in 10 Days!

Eat as Much as You Want -- and Still Lose Weight!

Drop One Dress Size a Day!

Rapid weight loss can be quick and easy -- if you believe the advertising claims.

Fad diets and weight loss supplements promise a slimmer body in no time. In the U.S. alone, consumers spend $33 billion each year on weight loss products.

Do any of these products really produce rapid weight loss? Are they safe? And what are the risks of such fast weight loss? WebMD took a look at some rapid weight loss claims, as well as the available evidence.

Before you read any further, Eli Lilly a giant in the pharma industry, does have a diabetes drug that works great for weight loss. It's new and you need to talk to your doctor to see if this drug is right for you. Remember this drug is for diabetes, but it's been proven to work for weight loss.

Rapid Weight Loss: What Is It?

So many marketers promise "fast weight loss" it's difficult to sort through them all.

Most rapid weight loss pitches fall into these categories:

Starvation Diets

Beyonce popularized the so-called "master cleanse" diet: water, lemon juice, maple syrup, and cayenne pepper. Variations of these diets have been around since at least the 1950s. They often also promise "detoxification" through colonics or enemas.

Diet Pills and Supplements

Dozens of diet supplements promise to speed-up weight loss. Generally, they claim either to block absorption of nutrients, increase metabolism, or burn fat.

Very Low-Calorie Diets (VLCDs)

One proven method of rapid weight loss is the medically supervised very low-calorie diet (VLCD). Most of what is known about rapid weight loss comes from studies of people on these diets.

Creams, Devices, and Magic Voodoo Spells

There seems to be no end to the dubious ideas promoted in the name of rapid weight loss. Most promise to replace diet or exercise.

Does Rapid Weight Loss Work?

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications.

The FDA also does not regulate claims made by over-the-counter weight loss products. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market. This means that dietary supplements do not need approval from FDA before they are marketed.

Aside from the very low-calorie diet and weight loss surgery, no other product, pill, or diet has been proven to work for fast weight loss. The prescription drug orlistat can help, but it works slowly and only with diet and exercise. Orlistat is marketed as Xenical. Labeling for orlistat notes that it can cause severe liver damage.

In any rapid weight loss program, what really burns fat is not a pill or type of food. It's the drastic reduction of calories, combined with exercise.

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.

There's a Right Way to Exercise

 Working out burns calories and fat and boosts your metabolism by building muscle. But those trying to lose weight are notorious for overestimating the number of calories they burn and underestimating the amount they take in. Unfortunately, your system is biologically programmed to hold on to extra pounds, says Louis Aronne, M.D., a professor of metabolic research and the director of the Comprehensive Weight Control Center at Weill Cornell Medicine. That means when you start exercising, your body senses the deficit and ramps up its hunger signals, according to a review of weight-loss studies. If you're not diligent, you'll eat everything you burn and then some.

Lifestyle has a major impact on energy levels and well being. Attention and care make a big difference to your life.

The main ingredients of the healthy lifestyle are listed below.

EXERCISE

We have forgotten about the “host”, our body, being one of our greatest defenses against becoming ill. In fact, exercise is one of the most important parts of keeping your body healthy. Exercise helps people lose weight and lower the risk of some diseases.

Here are the major health benefits of a modest exercise program.

• WEIGHT LOSS
• LOWER BLOOD PRESSURE
• STRONGER BONES AND A DECREASED RISK OF OSTEOPOROSIS
• ELEVATED LEVELS OD GOOD HDL CHOLESTEROL
• DECREASED LEVEL OF BAD LDL CHOLESTEROL
• DECREASED LEVELS OF TRIGLYCERIDE (FATS)
• INCREASED STRENGTH AND COORDINATION, WHICH LEADS TO A DECREASE IN THE RISK OF FALLS
• IMPROVED SENSITIVITY TO INSULIN
• ENHANCEMENT OF THE IMMUNE SYSTEM
• OVERALL INCREASE IN ONE's SENCE OF WELL BEING

HEALTHY DIET

What about eating habits? A person who eat a low-fat diet, which includes at least seven servings of fruits and vegetables daily, enjoy further health benefits. These include

• WEIGHT LOSS
• A DECREASED RISK OF DIABETES
• A DECRRSSED RISK OF HEART DISEASES
• A DECREASED RISK OF ALMOST ALL CANCERS
• A DECREASED RISK OF HIGH BLOOD PRESSURE
• A DECREASED RISK OF ELEVATED CHOLESTEROL
• AN ENHANCED IMMUNE SYSTEM
• AN INCREASED SENSITIVITY TO INSULIN
• INCREASED ENERGY AND ABILITY TO CONCENTRATE

A healthy diet is a win-win solution.

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.

Fat-Free Foods For Weight Loss

I wanted to write this post because I lost my fat by not eating fat.  Your body burn Protein, Carbs, and fats to create the energy your body needs every day. Fats are the lest favorite thing to burn for energy, but it's necessary to maintain joint health. The trip I used was to eat amost no fats so the body most burn the stored up fat. I know that fat-free foods are not very interesting and usually lack taste, but I found a fat-free diet really worked for me. 

Fat-Free Foods List for Weight Loss

Fat-Free Canned Foods.  Canned foods can be good for dieters on a budget. Foods that are canned generally last longer and can be reheated quickly and conveniently.

If you are watching your sodium intake, check the Nutrition Facts label before you buy. Some fat-free canned foods like beans and soups many contain a lot of salt.

• White beans
• Black beans
• Garbanzo beans
• Canned tomatoes
• Canned corn
• Other canned vegetables
• Canned fruit with no added syrup
• Tuna (canned in water, not oil) 

• Fat-free refried beans
• Canned soups with a clear base (avoid cream soups)

Fat-Free Dairy Foods.  Not all fat-free dairy products taste good. So it's important to consider flavor when making your choice. Sometimes buying a low-fat version is better because you'll be satisfied eating less of it and consuming fewer calories overall.

• Fat-free Greek yogurt
• Fat-free traditional yogurt
• Fat-free or low-fat cream cheese
• Skim milk
• Low-fat cheese like part skim mozzarella
• Reduced-fat or fat-free sour cream

Fat-Free Condiments. If you can live without sauces and spreads, you might be able to lose weight faster. Many times condiments add calories without adding too much flavor. But if you prefer to add condiments to your meal, choose these fat-free varieties.

• Reduced-fat or fat-free salad dressing
• Light mayo
• Salsa
• Butter buds
• Vinegar
• Cocktail sauce
• Reduced-sugar fruit spread or jam
• Soy sauce
• Tomato sauce

Low-Fat or Lean Protein. Lean protein should top your list of diet-friendly foods. They contain some fat, but provide a powerful nutritional boost.

• Lean ground turkey (make sure you choose the best varieties)
• Skinless chicken and turkey breasts
• Lean cold cuts like sliced boiled ham
• Frozen or refrigerated grilled chicken pieces

• Fresh or frozen fish and seafood
• Eggs, egg substitute, or egg whites
• Almonds

Fat-free Treats.  In a perfect world, dieters wouldn't need treats. But we all need a sweet treat now and then. These are the best diet-friendly choices. Some contain a little bit of fat, but many are fat-free.

• Hard candies
• Gum
• Tootsie Rolls
• Lollipops
• Fat-free Jello cups
• Low-fat granola bars
• Low-fat ice cream bars 
• Push-Ups
• Sorbet
• Sherbet
• Fudgesicles

Fat-Free Bread and Grain Products. Try to choose high fiber breads and grains, even if they provide a little bit of fat. But try to keep your choices low in calories.

• Whole-grain, reduced-sugar, and bran cereals 

• Whole-grain bread
• Brown rice
• Whole-wheat pita
• Oatmeal (avoid high-sugar packets)
• Whole-grain pasta

By having all of this list of fat-free foods and foods that are diet-friendly, you'll be ready to handle last-moment meal preparation and any cravings that come your way.

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.

How Often Should You Eat?

 

How Often Should You Eat? The Starvation Mode Myth

If you eat frequently to avoid starvation mode, you might not like the news you're about to read. Many dieters misunderstand the concept of eating frequency, and it may cause your weight loss plan to fail.

When dieters talk about starvation mode, they are usually referring to the effect that infrequent eating can have on your metabolism.  The commonly held belief is that if you don't eat every three hours or if you skip a meal, like breakfast, your metabolism immediately slows to preserve energy and prepare for starvation. As a result, weight loss grinds to a halt and weight gain can occur.

Some science-savvy dieters might also confuse starvation mode with what researchers call "adaptive thermogenesis."  Scientific studies have confirmed that people who have successfully lost weight have a slower metabolism than their same-weight counterparts who have never dieted.

These people often (reasonably) complain that they are gaining weight but eating less.

Researchers believe that the slower metabolism is an adaptation to eating fewer calories over an extended period of time.  Adaptive thermogenesis makes it harder for people who have lost weight to maintain a healthy weight.

So why is the distinction between starvation mode and adaptive thermogenesis so important?  Because even though the concept of adaptive thermogenesis has been validated in clinical studies, researchers don't necessarily blame infrequent eating or skipped meals (starvation mode) for the slower metabolism.  So dieters shouldn't necessarily use the evidence-based concept of adaptive thermogenesis to justify eating more often.

Can You Gain Weight Without Eating?

So can you gain weight without eating all the time?  Dr. Fuhrman explains that eating less can have an effect on your metabolism, but not in the way that we think.  In fact, he thinks that the idea of starvation mode is "ridiculous."

"Caloric restriction can have an effect on metabolic rate but on the rate at which you lose weight, not on whether or not you lose weight," he says.  Fuhrman says emphatically that dieters will not gain weight by restricting calories. "If starvation mode was a real thing," he says, "then anorexics would be fat."

In short, Fuhrman says that dieters should never try to eat more to avoid starvation mode. Snacking frequently or increasing the number of meals you eat during the day doesn't work if you want to lose weight.

"When people increase the number of eating occasions during the day, they increase body weight."

How Often Should I Eat to Lose Weight?

So what really matters if you want to lose weight?  Fuhrman believes that the quality of your diet—not eating frequency—makes the difference. In The End of Dieting he offers a scientific explanation for why we want to eat all the time.

He explains that what feels like hunger is often just our body's natural response to withdrawal from junk food.  "People get uncomfortable, that's all it is." He says that weight loss happens when we increase the amount of healthy food we consume, not the frequency of eating episodes.

So should you worry about starvation mode?  Nope.  Starvation mode doesn't make you fat.  Eating less does have an impact on your metabolism, but that is a natural and expected part of the weight loss process and it shouldn't derail your attempts to eat a healthy, calorie-restricted diet. If you eat too often to avoid starvation mode, your weight loss plan is headed for trouble. 

I reblogged this post from a popular health and fitness website but it's been quite a while and I'm not sure where it came from. The doctor has a point and I respect his opinion but I don't agree. I think you will slow down your metabolism by limiting or drastically cutting calories. The thing is that all of this takes more time than we think. Your body does adapt to the changes you make, but it doesn't happen in a couple days unless you're a small child. An adult's body might take weeks to adjust to changes. So you can go into a starvation mode if you cut your food drastically but it's only temporary until your body makes the adjustment. 

I'm getting a little off the subject but if I was on a junk food diet for several months or even years and then decide to change to a healthier low-fat, low-carb diet, the body wouldn't know what was happening and would be craving the old food. Even though my body wasn't getting enough nutrition on the junk food diet, the body grew a custom to the junk food. The body doesn't understand longevity, the body doesn't know how long you will live or might live. Your body lives in the moment and it will adapt to whatever you eat or whatever you're doing if you give it enough time.

I still think that by losing your body fat you can live a longer, happier, and healthier life. To get to that point is the journey that you have to take. I can tell you how I lost my fat or most of it, but my way might not work for you. You have to find the way that works for you. It will involve eating nutritious foods and it will involve giving up foods that you like and it will involve more activity and these are the things you have to decide for yourself. The journey is long and you will stumble along the way, but it will be worth it.

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.