Can You Be Kind Of Be 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 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 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. 

How Do I Become A Healthier Person?

This is the most frequently ask question in my Inbox. The answer is that it all starts with your diet. You can go to the gym everyday but “you can’t exercise away a bad diet”.

The problem that most of us have is that we think we have a good diet. If you have added weight to your body over the last 10 years, your diet is the problem. Most of us think that we can fix our diet just by eating less food. Not really. The problem is the food we are eating and not so much the quantity. When you eat fresh food the urge to keep eating will disappear.

So what does eating fresh mean? 

I found this food pyramid on the internet. This is a good example of eating fresh. This pyramid explains what you can eat every day, What you should only eat weekly and what you should only eat once a month. You should drink water or other drinks that have no calories. The only exception is one glass of wine either before or after dinner.

I live by this pyramid every day. You can eat all you want, as long as it’s on the pyramid. You don’t have to count calories as long as you don’t cheat. Everything you see on the pyramid is healthy and will give your body nutrition. You may over eat at first, but after a few weeks your body will become accustom to the foods and you’ll start to lose body fat.

If you notice, there is nothing processed on the pyramid. You can eat in restaurants, just stick to the pyramid. Another big difference in the foods is less meat and more fish and white meat poultry. You might think this way of eating will be expensive but after a couple of months you’ll be saving money.

Processed foods and soft drinks  and other forms of alcohol are expensive and your not buying any of that. You don’t eat fish or poultry every day and meat only once a month. These are all expensive food items. Cheese and yogurt are every day items so that’s where most of your protein comes from. Fruits and vegetable are 2/3 of your diet and grains are the other 3rd.

Americans are over-dosing on meat, for some unknown reason we think we have to eat meat every day, so we can take pills later in life to combat the cholesterol in our blood vessels. The high levels of cholesterol are caused from meat. Our ancestors ate mostly fish until the human population started to move inland where they couldn’t fish and had to kill animals for meat. Today we know that those people on a fish diet lived a healthier life.

The food pyramid was developed after studying the Mediterranean people and their diet. For centuries these people fished the ocean for meat and even oil to burn in lamps. Wale oil and olive oil were the first oils used man. In the far east fishing was another source of meat and they still depend on fishing for their diet. Both these people were healthier because of there diet and lifestyle. Americans can learn from our ancestors. It’s our diet and lifestyle that cause our health problems and only we can do something about it.

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. 

Move Away From Dieting To A Better Way Of Eating

You’ve heard it before: “You have to make your new way of eating part of your life.” “It can’t be a ‘diet,’ or you’ll go off it.” “The reason people regain weight is that they go back to their old way of eating.”

All true. But much easier said than done! How can you transition from a “diet” to a “new way of eating?” Here are five tips to help you on this path.

1) Find the Right Amount of Carbohydrate for You

The idea of carb reduction is that eventually, you will figure out what carb level keeps you at your best—high energy, low hunger, lowest sustainable weight, and stable blood glucose.

Ideally, the amount of carbohydrate you eat will be low enough not to be flirting with the side effects of high-carb eating too often, but this is different for every person.

Once you find your carb level and experience how good you feel when eating the correct amount of carbohydrate for your body (and how you don’t feel so good when you are eating too much carbohydrate), you will be on the path to seeing low carb eating as “the way you eat” rather than a “diet.”

2) Make It About Health

If you were allergic to wheat, you would learn to get along without it. In restaurants, you would get used to ignoring the bread basket, asking for no croutons, not ordering pasta, etc. Sure, it would be hard at first, but eventually, it would just be “the way you eat.” You would know that this is just the way your body is. There are many medical conditions that force people to adjust their way of eating—permanently.

Some people are more likely to be on the road to diabetes, if you aren’t already there. If you have insulin resistance, you could have blood glucose that isn’t stable, that jumps around, causing you to feel less than your best. What you eat will effect your mood and your energy level. The problem is that your blood type makes a big difference in the food that you should be eating. I know this sound difficult or even impossible to figure out but you don’t want to give up. What you eat has everything to do with your health, the way you feel, the way you look, and how long you’ll live.

There is no doubt that this is a bummer. It is no fun to find out that your body needs extra attention to be at its best. Your ancestors never had to worry about staying fit because of the labor intensive life they lead. Even 100 years ago very few people had cars. Many people lived without hot water in their homes. Many still washed clothes by hand and had to bathtub.

Today we live with conveniences that you can’t imagine living without like a clothes dryer. When I grew up no one a clothes dryer or a car. So because we have all the modern conveniences and do much less physical work, we need to spend more attention to maintaining our bodies.

The positive side is that once you accept that your body has “special needs,” you can do something about it—something that costs very little money, doesn’t involve surgery or medication, and has no painful procedures involved. Simply eat fresh food and stop eating processed foods. If your not sure what that means I have written several posts about processed foods, you can just search this website.

3) De-Carb Your Comfort Foods

If eating low carb seems austere to you, it’s time to go about finding low-carb, healthy substitutes for at least some of your favorite foods.

4) Find a Few Simple Rules to Follow

Simple rules can speed our way to developing a new eating identity. Here are some ideas for low-carb food rules, or make your own.

5) Learn Simple Cooking Techniques

If your idea of cooking is “slaving in front of a stove,” let’s change that right now. So many delicious, healthy meals can be made in minutes if you have a few easy-to-learn cooking skills. Any chef will tell you that simple is often best. Learn how to make one food you really like, and get good at it.

Then, add another, and another. Amaze your friends! Cooking can actually be a relaxing, creative activity if you get into the mood.

6) Banish the Terms ‘Cheating’ and ‘Falling Off the Wagon’

This may be the most important of all. When low carb becomes “just the way you eat,” any particular high carb food which you may choose to eat from time to time is still within the context of a low carb way of eating. For example, most of the time, I eat delicious low carb foods. I use vegetables instead of pasta. I bake with nut flours and flax seed meal. I focus on protein and vegetables in my meals, whether at home or out. But when I go out for sushi with a group of friends, I’ll have some, and I’m not going to pick all the rice out of the rolls (it’s easy enough to lift the fish off the rice with nigiri, though). If my husband and I go out for a special meal and there’s creme brulee on the menu, I’ll have some if I’m not too full. Does this mean I’m “off the wagon” or “cheating”? No! Low carb is still, after all these years, “just the way I eat.” But there has to be room for flexibility in any diet. Life takes us in many directions, and food is an important part of life.

Of course, it’s possible to get too flexible—then, we will find ourselves with carb cravings, weight gain, or “carb hangovers.” When this happens, there’s no need for hysterics, self-blame, or criticism. We’ve just wandered off exploring a side path, and we need to wander right back!. But that needn’t be a struggle— after all, we now know what way of eating is best for us, and there are lots of people to help us get over the inevitable bumps in the road.

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. 

Why Exercise?

The big reason people want to exercise is because they want to lose weight and they feel like the answer is to burn more calories. That would be the answer if it was that simple. It’s not really that simple, but exercise has lots of benefits besides just burning calories.

I’ll explain; If your not using some of your muscles they shrink, they lose their strength, they get flabby and when you want to lose weight that flabby muscle tissue is the bodies tissue of choice and the oldest fat that you have will be used last by the body. So in most cases you can lose weight but only lose a very small amount of fat.

I want to emphasis that without a proper amount of exercise your body will not maintain all of it’s functions. In short, without enough activity or body movement, parts of your body will slowly lose the ability to function properly. Humans are built to move around constantly until dark when the body starts to go into a hibernation mode, to restore the body to rejuvenated state so it’s ready for the next day. And this worked successfully for millions of years until we became automated. Humans now have machines that do our manual labor for us.

And here lies the problem we have with our health. Over the past one hundred years, we have become so automated, even jobs that use to require extreme amounts of manual labor only require a small amount to labor. You can see that with the amount of robotics in factories today and the heavy equipment used in the construction industry. Soon robots will do all the manual labor. That’s how you’ll see factory jobs come back to America. In America, we can automate factories better than they can in Asia.

But getting back to exercise and the need to exercise. In today’s world, even in the kitchen, we do only a fraction of the manual labor that a person had to do in the 1950’s. A case in point, how many people cut their own grass anymore? How many more office workers do we have compared to the 1950’s?Think about that for a few minutes.

So it’s only been recently, about 30 years now, that humans realize the need to increase activity. The weight loss industry started this push in the 1980’s and saw the population’s waistline growing year after year and found a way to make money. Diets and exercise programs became the rage. Jane Fonda had a new career with her exercise tapes. Now you can see how exercise went together with weight loss. And that was the image put forth to Americans in advertising. But most of us never had the time to worry about physical fitness.

The real story about weight loss is first being told recently. Eighty percent of weight loss is diet and only 20% is exercise. But telling you the story about how to diet isn’t going to make anyone any money, so you don’t hear much about it. Big business would rather sell you something and make money than give you information free.

Now we come back to the question, “Why exercise”? As I said before, we have to keep our bodies active to keep the body working properly and we don’t have enough activity in our lives because humans have automated so much of our lives today that we barely do half the manual labor we did in the 1950’s or for that matter around 1900 when most people didn’t have cars.

I’m not blaming big business for all our health problems, after all, we still buy the products they sell us. As long as people buy the pills or food and they don’t die right away, companies will continue to make things that people want to buy, whether it’s healthy or not.

Exercise can make a big difference in your health. If you have a lot of activity in your life, the body is very forgiving and can fix a lot of the mistakes we make. For instance, you might have an alcoholic beverage once in a while and it won’t do you any harm. When you are very active your blood circulates faster and can do a better job of repairing the body. When your blood circulation is faster your brain functions are better.

When I lost the more recent extra fat, all my vitals improved and I don’t have the joint pain I had when I was 15 pounds heavier. I know 15 pounds doesn’t sound like much when you weigh 175, but for me, 160 pounds seems to be my perfect weight.

So do I exercise now that I lost the weight? Of course, I want to stay strong and I want my joints to keep working properly. So like millions of other Americans, I started to do Yoga. And on alternate days I weight train using dumbells. Because I’m more active and I found a good weight and lost my body fat, I can pretty much eat anything I want in moderation. I try and stick to a healthy diet of fresh foods but you can’t eat at home every day. And you have to eat some of the food that your friends and family put on the table, but by being active and exercising I have no trouble maintaining my weight and staying trim and fit.

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. 

Good Diet Apps

I’ve written about “fitness apps” before. It’s a great way to help you organize your fitness program. Many of us have little time to spend trying to stay fit. We workout and watch our diet, but we never seem to accomplish our goal. We blame it on not working enough. “If I only had more time to workout I know I could be slim and trim like my friends.” Maybe it’s not a shortage of time that’s your problem, maybe you just need to organize your time better and eat better. Getting fit is 80% diet and only 20% exercise. If you’re walking, a brisk walk every day along with a good diet, you too can be slim and trim. You don’t really have to eat less to lose weight. You just have to eat better.

I made a complete change in my diet. I donated all the food in my house and started over with only fresh food. Nothing frozen. I would buy beans and rice from the “bulk food section” along with my breakfast cereal. Fresh produce and fresh seafood, very little red meat. For several months all the meat I bought was chicken breasts and seafood. Surprisingly, frozen seafood is ok, nothing is added. Even can tuna is good quality and straight from the ocean. You can buy most any fish vaccum packed and frozen in the supermarket. I don’t buy the farm raised, it has to say “Farm Raised” on the label but most of what I see is wild.

Apps can be a handy tool to help you lose weight and eat a healthier diet, but how do you get the most out of the app you use? For advice, we turned to registered dietitian nutritionist Angela Lemond, who practices in Plano, Texas. She’s a big proponent of apps.

“We know that apps can help with accountability, and the research tells us that accountability is key when it comes to consistency and being able to make and maintain changes,” says Lemond. “And changes are not easy.”

The Key Feature to Look For

The most important feature of any app designed to help you lose weight and improve your diet, says Lemond, is its ability to track your eating patterns over time. Why? Because what’s important is not a single meal but what and how you’re eating over the long haul. “Look at your food patterns as much as your total calories,” she says. This means using the food diary function to track your meals, snacks, and beverages on a daily basis.

Most people underestimate how much they eat, so the diary will help bring you back to reality. It will also show you where you need to improve your eating habits. “For example, I see that many people don’t eat enough in the first parts of the day and so they have a tendency to overeat at the end of the day,” says Lemond. “You need to get enough food throughout the day rather than worrying about meeting that one calorie goal.”

But she says the diary can also tell you when you eat too little. Lemond sees this often with people who follow a good exercise routine. They don’t support their workouts with enough food and the proper nutrition. Once your app shows you the pattern, you can correct it.

It’s Up to You

Apps may be a big help, but you have to do most of the work. After all, to gain insight into your eating habits, you must track EVERYTHING, says Lemond. Here’s what she tells her clients: “If you’re only going to log occasionally, you may as well not do it at all. I have to see the patterns. If you are not losing weight, I can’t tell you why that is if I don’t have that data.”

Fortunately, many apps have large databases that include nutrition information for both common and not-so-common foods. Some allow you to simply scan the barcode on the package of whatever you grab from the fridge. All you have to do is enter the portion size, and the app calculates its calories and other info and automatically adds it to your diary.

Lemond has a few favorite apps that she recommends to her clients:

MyFitnessPal (Android, iOS and Windows)
Lose It! (Android and iOS)
Sage (website)

The first two, which have both been around a while, offer vast food databases and plenty of helpful features in the free versions. Lemond recommends you try those first before you commit to a monthly subscription fee, which opens up features such as community challenges and more in-depth food analysis.

Sage is a more recent entry to the weight loss app lineup. It’s web-based, and while its database is not as large as that of the other two, it provides a lot of interesting information. For example, find a food in its database, and the app will tell you how long you’ll have to bike to burn off the calories consumed. “It is doing things with food that other apps have not done,” says Lemond.

Yes, apps can be labor-intensive, some more, some less, but that’s a good thing. I like apps because it keeps you focused on your goal. People who fail at weight loss, tell me the same thing over and over. I went to lunch with friends and I forgot about the diet and ordered the same burger the others got. This happens to most people. When your home you look in the frig and remember what you should be eating because that the only thing in the frig, but at work, you go along with your friends and you eat what they’re eating.

The newest and very popular on is “NOOM”. I always like to try the popular apps to see what all the hype is about. Remember that diets today are not about starving yourself but about healthy eating.

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. 

A Wearable Device That Counts Calories For You

It’s almost too hard to believe, a device to straps on your wrist and monitors your food intake for you and it does it by monitoring your glucose levels. This could be great for anyone that’s overweight or has diabetes. Go to their website and see everything this will do automatically.

You wear this device on your wrist like you would a watch but it has no screen, it’s a monitor. This device monitors your glucose levels automatically to tell exactly how many calories you’re consuming in a 24 hour period. The cell phone app is included and will give you a report about not only your calories but the amount of protein, carbs, and fats you’re eating. It’s an impressive report and you can find out more by going to their website. “healbe.com” The device is called a “GoBe”.

If your weight is causing some serious health problems or soon will, this device might be what you need to monitor your life. Do some research and decide for yourself. It cost about the same as an iWatch or the Samsung Watch.
Monitoring your intake of food and drink and actually reading the reports and then making the changes you have to make to stay healthy can really help those of us how have trouble staying on track.

If you’re overweight, your biggest problem is eating the right food. Eating the food and drinks that will help you lose your extra body fat. 95% of overweight people have given up trying because it’s very difficult to track your calories. To know how many calories to eat and what foods you should eat to lose weight.

Some of my clients will tell me that they don’t have time for classes or meetings. “Maybe Weight Watchers does work but I have a job and a family”. I don’t know how many people pay attention to statistics, but most thin, fit people are single. If you’re married with children it’s extremely hard to find any free time. I understand that.

What you have to decide is “what’s more important”, your health or watching TV. The extra body fat you carry around will cause serious health problems as you age. Waiting until you have health problems like high blood pressure or high cholesterol only makes your health problems harder to fix. Taking pills doesn’t fix anything, it only keeps your vitals in check so you don’t die. Pills are a temporary fix, the only permanent fix is to lose the extra fat.

Being healthy means no more lazy days, you will have an unbelievable amount of energy every day just by changing your diet. Eating too much animal fat in your diet can actually put you in a brain fog. Body fat will slow down body functions and cause the body to go into a hybernation mode and also totally stop burning calories. Eating less calories doesn’t mean “eating less food”. It means eating healthy food like fresh vegetables and fresh fruit, low fat dairy, seafood and whole grains.

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 Play “Catch-Up” with Exercise?

I found this post today and it’s worth reblogging. This is a question often asked. Even people in good physical condition are prone to miss workouts. Maybe because of your job or maybe your family or maybe we haven’t workout in years and want to start all over again. This author answers that question. Exercise at any age will improve your health. Once you start, stay with it and over time your vitals will improve and you will lose body fat.

By Brenda Goodman, MA
We’re about a week into the new year, and for many of us, that means our resolutions to eat better, get more sleep, and exercise are probably running headlong into real life.

Sure, it’s great to get to the gym every day, but sometimes a daily workout has to go if you’ve been up all night with a sick child or you’ve got a pressing project that needs attention at work. Ditto for the idea of packing a healthy lunch and getting plenty of shut-eye.

But don’t give up. Science shows that even if you’ve been less than perfect, you can still reap big health benefits if you catch up.

Didn’t exercise enough last week? Being a weekend warrior has almost as many benefits as Monday-through-Friday workouts. Didn’t get enough shut-eye? Extra ZZZs for a couple of nights can help undo some of the physical harms of cheating your sleep. Ate too much? Studies show that you can make up for overindulging — and even lose some weight — by just being a part-time calorie counter. In fact, experts say, embracing imperfection can help you reach your health goals.

Weekend Warriors Still Win

Before you read on, I want you to know that I tried the hit and miss game when I was trying to lose weight. If you’re doing maintenance you can play that game of missing some workout or overindulging once in a while, but when you’re trying to lose pounds I found it hard to cheat without gaining the weight I lost. In other words, if I was on course to lose 2 pounds a week and I had been losing for several weeks, just one binge meal might cost me a week of progress. I would stop losing, and maybe in gain a pound, but if might take me two weeks before I’d start to lose again.

You’ve probably heard that you need to get about 150 minutes of moderate physical activity like brisk walking, or 75 minutes of vigorous activity like jogging, or some mix of the two, each week. But very few of us reach that goal, which is recommended by the CDC and World Health Organization.

In fact, most Americans get less than 10 minutes of moderate exercise every day, according to a 2015 study that used data collected on nearly 8,000 adults who wore activity monitors for a week. A tiny fraction of people in that study — about 3% — were barely active during the week, but they made up for it on weekends, averaging about an hour of moderate to vigorous physical activity on both Saturday and Sunday.

Now, a new study suggests these “weekend warriors” may be on to something. The study, which included data from more than 63,000 adults in the U.K., found that adults who reported meeting physical activity recommendations by squeezing all their exercise into just one or two sessions a week had a 30% lower risk of early death than people who got no exercise at all. They also had a lower chance of dying from cancer or heart disease than people who were sedentary.

Okay, I can see that something is better than nothing, but you can’t lose weight being a weekend warrior. If you are doing maintenance and are in fit condition, then a weekend warrior might be able to stay fit with two hours or so of extreme exercise on the weekends.

My secret is to workout every day, even if it’s only for 10 minutes. I’ll run through all the exercise I can squeeze in as fast as I can. If that’s 10 minutes, okay, tomorrow I’ll do more, but every day I do some exercise. And If I have time, I’ll do yoga after dinner. I’ve been doing this for a few years and have no trouble maintaining my weight strength.

The secret to good health is to lose your body fat and strengthen your muscles. By doing this you’ll increase your blood flow and become a healthier person. When your body is functioning properly, which doesn’t just mean that your feeling fine, it means that all your organs are doing what they should be doing, you will be a much healthier, happier person who doesn’t have to depend on their doctor for their quality of life.

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. 

ray-gerts_getting-to-a-healthy-weight

How Do People Stay Thin?

It’s not the mystery of the Century. I wondered the same thing before I lost my body fat. Losing your body fat is key to the mystery. In order to lose fat, you must learn how to eat and what to eat so your body burns that excess fat. The mistake I made for many years was thinking that I could burn fat by exercising.

Exercise is part of losing body fat but the exercise itself won’t burn fat, it helps your body to function better. You increase the oxygen in your bloodstream and increase your strength and balance. You also strengthen your heart which is key to good circulation. It’s better circulation and a strong heart that give you energy along with eating the right foods.

So how do people stay thin? Once I lost most of my fat, my BMI was 21 at that time, I was already in the habit of eating fresh food. I follow the suggestions on the food pyramid.

At first it might look like a lot of carbs, but they’re good carbs, no processed foods here, they’re all fresh foods. I know it has “sweets” listed on the pyramid and I do eat dark chocolate occasionally. I know that many of you don’t see things on the pyramid that you like to eat, but that was the challenge for me. I had to stop eating desserts and drinking calories. Half of my daily calories came from the liquids I consumed.

Calories are your enemy when you’re trying to lose fat. The good part for me was that I could stop counting calories. When I picked food from the pyramid I had no problem overeating. I would eat five small meals a day before six pm and nothing after. The 5 meals during the day kept me full and even out blood sugar levels so you don’t have food cravings.

At first you might gain a pound or two but after a few weeks your body will become accustomed to your new meal plan and your appetite will decrease.

Along with daily exercise, you can reach your goal. It’s a long-term plan but changing the food you eat is “life-changing”. You will regain the energy you thought you lost forever.

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 then 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. 

More About Sugar, Salt, And Fats

This post is more of this same, a continuation of my last post. I believe what my doctor tells me about my diet. He knows I don’t believe in taking pills just to keep my vitals in check so I can go on eating all the stuff in the grocery store.

My blood pressure was about 160/95 the last time I has a check up. That’s high for me so I asked what I could do about it. The doctor told me about the problem with salt, and sugar. I know about salt being bad for your blood pressure but I was always under 130 so I didn’t care how much I used. The doctor told me that things like salt, and sugar will have more of an effect on your body as you get older. Your body functions slow-down as you get older so you should eat less, consume less salt, sugar, alcohol, caffeine, and fats. Eat natural foods without as much salt, sugar, or fats.

Easier said than done, I thought. But I’m over 70 now and the more calories I eat and drink the harder it is for my system to process the food. I started on a low-carb, low-fat diet. It’s like the caveman diet. You don’t eat anything that wasn’t on this earth 10,000 years ago. I could eat meat, seafood, fruit, vegetables, nuts, seeds and drink water.

My first thoughts were “I’m going to starve”. Then I found out that I could eat bread if I made it myself. The trick is you have to find flour that was not processed. Processed flour has been around a long time but wasn’t available to the masses, only to the elite. What no one knew in the 1800th century was that processing flour removed all the nutrients, but it was good for making all those pastries that rich people loved. Processing takes the coarse flour and made it white, light and powdery. The masses had to suffer with the coarse blown flour that came from the mills. Farmers would make the flour themselves by crushing and grinding the wheat grain by hand. Today we know the masses had the best bread.

You can buy the unbleached flour at your local grocery for about the same price. Read about it, it’s called unbleached bread flour. Bread doesn’t have to be made with wheat flour. You can use several didn’t types of flour that you can find in your local store.

This type of diet is great for losing weight. You can fill up on all natural foods and not worry about counting calories. You might over-eat at first but if you stick to the all natural foods and only water the amount of food will taper off and your fat will start to disappear. It will be a drastic change for most people that are used to graves, butter, and sauces to all their foods.

If you’re seeing a doctor and on meds, talk about your diet and see if changes will be okay for you.

Look for my podcasts

Which Is Worse For Your Diet, Fat Or Sugar?

In case you are in a rush, here’s the bottom line right at the top: A healthful diet is high NEITHER in added sugar, nor saturated fat. Really.

We have been hearing a lot of noise about sugar in our diets, and frankly, a lot of it is sugarcoating history. We have also been hearing a lot of noise about fat in our diets, and most of that is just plain fatuous.

Didn’t you get that memo? Of course, you had! Everybody has. There is prominent advice to limit sugar intake in the Dietary Guidelines for Americans all the way back to the very first such report in 1980.

We are never going to get healthy, but will surely get dizzy from going in circles if every argument about the harms of sugar comes with an attempt to exonerate saturated fat or vice versa. The reality is that on the basis of science, sense, and global consensus, a diet good for the health of people and the planet alike is high in neither added sugar nor saturated fat. Rather, across research methods, cultures, populations, and generations, all such diets share an emphasis on minimally processed or unprocessed vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, and water to satisfy thirst.

The author who wrote this for WebMd has a point. The sugar industry has been blaming saturated fats in processed foods for heart disease and the food manufacturers have been blaming the sugar industry and both of them have powerful lobbies in Washington so the government isn’t doing anything to restrict the use of saturated fats or sugar.

The real truth is that the body needs good fats and it does need some sugar. The problem is the food manufacturers don’t use healthy fats to make their products and they don’t use the natural sugar in foods either. Processed foods are made with real food substitutes. Monounsaturated fats like what we find in seafood and plants may be used sparingly, so they can list it on the nutritional guide, but all those words you don’t understand are chemicals mixed in to keep the cost low. And sugar is the same. Even if sugar is listed on the label it’s a processed sugar like the white sugar you buy in bags or the liquid chemical “fructose” that’s commonly used as a sugar substitute.

There are many chemicals in food that are not listed on the label. Chemicals that are used to add flavor. If most of these flavor additives weren’t in processed food, it would taste so bad you wouldn’t eat it. The only reason they get away with selling most processed food is that no one is dropping dead. As long as the company can’t be blamed in a “court of law” they will continue selling you food with saturated fat, processed salt, and processed sugar.

All the proof you need is just to look in the mirror and see what your diet has done to you. If you’re looking older than your years, it’s because of your diet, alcohol, and smoking. Each one contributes to your condition. Each one of the three can be blamed for shortening your life.

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.