Can You Play ‘Catch-Up’ and Still Be Healthy?

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 into the holiday season and for many of us, that means our resolutions to eat better, getting 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 isn’t possible 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 ruining my weight loss. In other words, if I was on course to lose 2 pounds a week and I had been losing for several weeks, I 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.

I write several blogs, check out some of my other sites.

gettingtoahealthyweight.wordpress.com
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You’ll get information on Healthy eating, exercise, and diet.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling between $1.99 and $3.99. Go to any of the websites below just search the title to find my first Ebook.

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.

ray-gerts_getting-to-a-healthy-weight

 

How To Get Active At Any Age

You’re not as young as you once were, and you’re still looking for an exercise routine that works. Or maybe you think you’re too old to bother. Not so. It’s never too late in life to get started, according to Joan Pagano, author of 8 Weeks to a Younger Body. If you want to be healthier, you need to eat the right way and be more active.

Maybe you don’t want to leave the house, it’s too much trouble or you don’t want to take the time. You don’t have to leave the house to exercise. To simplify this a little, you need to be more active than you are now. 30 minutes a day of so kind of activity. For those who can, walking is said to be the best form of exercise for those who are not active. Why you might ask. Your thighs are the blood banks for your body and walking will get that blood pumping. Swimming is also a great form of exercise.

The key may be to start small and work yourself up. No-Gym Strength Exercises, Pagano recommends these four moves. You can do the whole routine in about 5 minutes.

Squat. Stand in front of a chair, arms forward at shoulder level. Inhale as you bend at the knees and lower yourself as if you were going to sit down — just enough to touch the chair. Exhale and return to standing. Only go part of the way down until your knees warm up if your knees are uncomfortable or stiff, It may take a couple of weeks before you can do the exercise properly. Aim to do this move 10-15 times.

“This is the No. 1 exercise for life,” Pagano says. It’s practical because “you have to get up from a seated position all the time, from a chair or the toilet. It works the three major muscle groups of the lower body: the glutes, quads, and hamstrings and gets your blood pumping”.

#2 Diagonal pushup. You don’t have to get on the ground to do this pushup. Instead, put your hands on a fixed support, like the kitchen counter, so your body is on a diagonal. Try to do 10-15. After some time you can move to another fixed counter or chair that’s lower. Just make sure the object can’t move. This exercise can help you prevent hunchback.

“This targets the three major muscle groups in the upper body: the chest, the front of your shoulders, and the back of your arms,” she says. “This is good for strengthening the typical fracture spots that happen during osteoporosis.”

#3 Pelvic tilt. Strengthen your core muscles with exercises like this one. Lie on your back with bent knees, feet on the floor. As you exhale, tighten your abs and curl your hips 1 inch off the floor with your lower back flat. Release and repeat. Shoot for 10-15.

#4 Back extensions. Stand up, hands on your butt below your waist. Gently pull your elbows toward each other so your upper back arches, slightly. Release and repeat 5-10 times. Another exercise to help prevent hunchback.

“These reverse the tendency we have to hunch as we get older and lengthens out the spine,” Pagano says.

You can also do a couple of the simple yoga poses to help relieve muscle pain in the legs. Look on the internet “yoga poses for beginners”. I found some good stuff on Yoga at “grokker.com”

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. 

How Do People Stay Thin?

It’s not the mystery of the Century. I wondered the same think before I lost my body fat. Losing your body 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 the fat by exercising.

Exercise is part of losing body fat but exercise itself won’t burn fat, it helps your body to function better. You increase the oxygen in your blood stream 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 my 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 evens 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 accustom 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.

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. 

 

Moving From Dieting to a New 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 regain the weight”. “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 “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.

It is no fun to find out that your body needs extra attention to be at its best. But look around. This is true for many if not most people, and as we age, it definitely becomes “most of us.”

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.

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 of your favorite foods. Remember that it’s your favorite foods that put the extra weight on you.

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.

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. 

 

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 out 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 not walking, a brisk walk every day along with a good diet and you to can be slim and trim.

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 who 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 there eating.

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. 

 

 

Tips for Permanent Weight Loss

Lasting weight loss may not be easy, but it certainly is possible. Weight control really is about calories in and calories out, and the balance between the two.

That’s a little more complicated than it might seem, however. For one thing, it’s absolutely true that two people can eat the same and exercise the same, and one gets fat while the other stays slim. Yes, I agree: That isn’t fair! No one ever promised that life would be.

The reason is simply that our bodies vary in fuel efficiency, just as cars do. Some cars can go far on a gallon of gas, some can’t. We understand some reasons for this, such as variations in genes; others we are just beginning to understand, such as variations in our microbiomes. Some other reasons are still mostly in the realm of theory, such as exposure to germs and environmental contaminants. People vary widely in fuel efficiency—some of us simply need fewer calories to maintain our weight, and so we need fewer to gain weight, too.

We can’t control our genes or metabolic rate directly, but we have considerable control over the calories we burn just the same. Having said that, each body will burn a different number of calories per day even if both people do the same identical things. And why is that, if you have a different size body you will burn a different amount of calories. If you have a different amount of body fat you will burn a different amount of calories. And these differents don’t have to be noticeable. They can be very slight. Also, your mood and temperament will make a difference in the calories you burn. Some people are very high strong, an A type personality and they will burn more calories because they tend to move more, they’re more excitable. So A type personalities can burn more calories.

For another, muscle helps burn calories, and by being active, we can build up a bit more of muscle—and actually burn a few more calories in our sleep every night as a result. And by taking good care of ourselves, in general, we help nurture a healthy microbiome, which in turn helps us handle calories in a manner that converts fewer of them to body fat. What that means is that a healthy, strong body will burn more calories naturally, so slim, trim, fit people usually stay that way unless they become ill.

But, of course, the most potent control we have over our weight is to control the calories we take in. That’s hard, especially when the food supply has been intentionally manipulated to maximize how much we eat. But, as stated at the start, it is certainly possible.

Here are my five top-level tips to help you get there from here.

1. Be the Boss

Amazingly, people routinely see food on display, and simply eat it with no thought about what it is, why it’s there, who put it there, whether or not it’s something they really want to eat, or even if they are at all hungry. We joke about this and call it the “See Food Diet”—I see food, and I eat it.

Approach food at least as thoughtfully as clothes, jewelry, or antiperspirant. Choose what’s right for you, and try not to let other people’s random choices influence you. To exert greater control over your choices, do what I do and load up an insulated snack pack with some wholesome snack choices—fresh fruit, nuts, yogurt, hummus, etc.—you keep handy all the time. There’s nothing wrong with eating when you’re hungry, but you want to eat healthy foods.

Actively control the foods you choose to put in your body.

2. Simplify

There are a lot of competing claims about the best foods to eat for health or weight control, but the truth is simple and your choices should be, too.

Whenever possible, eat minimally processed plant foods. One good rule of thumb is that the very best foods of all have an ingredient list just one word long: blueberries or carrots, for example. The more of your diet you construct out of simple, wholesome choices, the better your weight and health will be.

When you eat fresh foods, not canned or frozen, but all fresh and only the best cuts of meat in small quantities ( 3oz. a day) and the rest fruits, vegetables, nuts, and seeds, you’ll find that you won’t eat as much food. You might snack throughout the day but at the end of the day, you’ll have consumed less food and fewer calories. Eating this way, you’ll become healthier, happier, and have more energy and therefore burn more calories naturally.

3.Make Better Choices

In general, if your buying a box of something, the shorter the ingredient list the better. There are better options in almost every food category, from bread to breakfast cereal, salad dressing to pasta sauce.

One of the many reasons to choose better foods is that it helps us fill up on fewer calories. If you need help making better choices, I recommend checking out information from NuVal (a resource that scores food based on nutritional value) and Turn the Tide Foundation, an organization to empower people to achieve sustainable weight control and live healthier lives.

4. Call in the Cavalry

Involve your whole family in an effort to eat better—not just to lose weight, but to be healthier. There isn’t a better gift we can give the people we care about, or that they can give us, than better odds at a long, vital life. You can help one another get there by making the journey together. I want to comment on this last paragraph.

I want to comment on this last paragraph. It takes a total lifestyle change if you want to lose weight and some people aren’t willing to do that. Some people are still looking for the “Pill” that will make your fat magically disappear. You can’t force people to change; they have to want it. I found the best way to influence people is to lead by example. When your friends or family see how great you look they’ll want to be like you.

5. Move It to Lose It, and Gain Even More

Exercise is rarely the best way to lose weight, but it is an important element in weight maintenance and crucial to good health. Besides, by giving your body the motion for which it is adapted, you simply start feeling better—and that provides energy and motivation you can translate into better food choices. It’s a virtuous circle you can set in motion by setting yourself in motion every chance you get.

Remember the Effect of the World Around Us

The places around the world where people most consistently enjoy longevity, vitality, and a healthy, stable weight over a lifetime are the places where cultural norms help make it so. It’s much easier to be active when everybody walks everywhere. It’s easier to eat well when your “native” diet is an optimal diet. But no one of us has the power to snap our fingers and change our whole culture.

But we can, however, change ourselves. We can help our families change, and they can help us. And of course, when enough of us change, that adds up to culture change

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

The Time Of The Year We Love And Hate

We love the Holidays. The shopping, the parties with our friends, the Holiday music and the movies, we love it all. But the part we hate is all the extra calories. And for most of us, we are so busy during the Holidays that we slack off on our workouts just to have more time for everything else.

If your anything like me, the holidays are guaranteed to add 10 pounds. It happens every year and it takes 3 months to lose it. Hopefully it doesn’t take you 3 months, but for me it’s a chore. The problem for me is that I get use to eating those foods I love but I gave up to lose weight. In stead of sampling, I was indulging and in January when I should give up those treats, I tricked myself into thinking I can eat those treats if I just cut back a little.

Cutting back never worked for me. I have to cut out those treats and get back to my weight loss diet. I have to eat all-natural foods, no dairy, an almost “gluten-free” diet if I can. This type of diet isn’t right for everyone but it works for me. I follow the “Mediterranean diet” and I get all the nutrition I need and by eating several small meals a day I’m never hungry.

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.