Fatty Liver Disease and Weight Loss

This is about weight loss, for those who can’t seem to lose weight this might be one of the causes. So what does the liver have to do with my weight, you might ask. Your liver processes the fat in your food before it can enter the blood stream and also determines what needs to be disposed of. But, it can only process a few grams at one time. So what does that mean?

For example, if you’re eating out and buy a hamburger with fries, say a quarter pound, it might contain more grams of fat than the liver can process so the excess is stored in fat cell and you gain fat. The Liver is like a sponge and can become saturated with fat which occurs when 30% or more of the weight of your Liver is fat. After saturation occurs the liver slows down all it’s function and you keep adding more body fat at every meal.

I don’t often write about diseases but when you have a fatty Liver the Liver will not function properly and you will continue to add fat. It’s important that if you want to lose body fat, you have to understand how your Liver works. You can have a fatty Liver and not know it. If your Liver doesn’t function properly you’ll add fat at every meal. Read these statistics.

Non-Alcoholic Fatty Liver Disease, or NAFLD, is on the rise in the United States thanks to a huge increase in obesity rates over the last three decades. In industrialized countries, 20 to 40 percent of the general population has some form of fatty liver disease and the chances of its progressing increases with age.

Officially recognized as a disease in the early 1980s, non-alcoholic fatty liver disease perplexed the medical community.

Obese and diabetic patients had elevated liver enzymes and enlarged livers virtually identical to those typically seen in alcoholics, but most of them insisted they were not drinking excessively.

Liver Function Basics

The liver is your largest internal organ. It performs hundreds of functions including:

processing everything you eat and drink
pulling toxins from your blood
fighting off infection
controlling blood sugar levels
helping to manufacture hormones and proteins
Too Much Fat Causes Serious Problems

The liver normally weighs about three pounds. When more than 5 to 10 percent of your liver’s weight is fat, you have a “fatty liver.” While excess liver fat, or steatosis, causes no problems for some, it can cause symptoms of impaired liver function, including:

fatigue
nausea
abdominal pain
yellowing skin or eyes (as in jaundice)
Inflammation that causes scarring is a hallmark symptom of liver injury in advanced non-alcoholic fatty liver disease, which can lead to cirrhosis.

Once you damage your liver, your body lays down collagen to repair it. Fibrosis or thickening of the liver tissue then ensues.

As the non-alcoholic fatty liver disease progresses, about 10 percent of cases will develop over the next ten years into the much more serious NASH, or nonalcoholic steatohepatitis.

NASH can lead to:

cirrhosis or hardening of the liver
liver failure
liver cancer
death
Diagnosis of Fatty Liver Disease

An accurate diagnosis of non-alcoholic liver disease is the first step towards treating this, sometimes, serious health condition. Your physician will usually diagnose fatty liver disease by:

administering tests to detect elevated liver enzymes
ordering an ultrasound to determine if you have an enlarged liver
performing a liver biopsy to determine whether you have NASH or simple fatty liver
Common Characteristics of NAFLD Patients

Though the exact causes of NAFLD are not known, patients have some pre-existing conditions in common, including:

obesity
type 2 diabetes
have metabolic syndrome diagnosis
What’s more, the severity of NAFLD increases with the degree of obesity, and abdominal or belly fat seems to increase the risk of dangerous NASH, even in patients with a body mass index (BMI) in a normal range.

What you eat and the nutrition it provides contributes to the onset, progression, and treatment of NAFLD.

Dietary factors that increase your risk include consuming:

a high-calorie diet
a diet rich in hydrogenated oil (trans fats)
too much protein from animal sources, resulting in a high intake of saturated fat and cholesterol
too many beverages sweetened with high fructose corn syrup

The good news is that a Fatty Liver can be fixed, stop eating fatty foods and the Liver will fix itself.

Dietary factors that reduce your risk of NAFLD include:

consuming fewer calories
eating protein from whey or vegetable sources, instead of from meat and cheese
losing 3 to 10 percent of your bodyweight
adding fiber, green tea, and coffee to your diet.

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 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. I’m not a fan of condiments. Read the labels and be sure you know what you’re buying.

• 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. This is something else I try and avoid. Remember that fat-free does not mean sugar 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 Twitter or X @ray0369
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.

Fitness At Any Age; It’s Not Too Late

Quick GuideBenefits of Exercise: Fitness Facts Prove the Benefits of Working Out

Energize Your Life! Who said physical activity is all work and no play? In fact, it can be just the opposite! There is no need to think of strenuous workouts that are painful and boring. Instead, imagine doing fun physical activities you enjoy and look forward to. Do physical activity for enjoyment and watch the health benefits follow!

The importance of physical activity

The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis.

Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation’s leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.

Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Activity decreases with age and is less common among women than men and among those with lower income and less education.

Insufficient physical activity is not limited to adults. More than a third of young people in grades 9-12 do not regularly engage in vigorous-intensity physical activity.

This section explains why you should be active, how inactivity may hurt your health, and how physical activity can benefit everyone.

“It’s easier to maintain your health than regain it.” -Dr. Ken Cooper

Physical activity can bring you many health benefits. People who enjoy participating in moderate-intensity or vigorous-intensity physical activity on a regular basis benefit by lowering their risk of developing coronary heart disease, stroke, non-insulin-dependent (type 2) diabetes mellitus, high blood pressure, and colon cancer by 30-50%. Additionally, active people have lower premature death rates than people who are the least active.

Regular physical activity can improve health and reduce the risk of premature death in the following ways:

• Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from CHD
• Reduces the risk of stroke
• Reduces the risk of having a second heart attack in people who have already had one heart attack
• Lowers both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL or the “good” cholesterol)
• Lowers the risk of developing high blood pressure
• Helps reduce blood pressure in people who already have hypertension
• Lowers the risk of developing non-insulin-dependent (type 2) diabetes mellitus
• Reduces the risk of developing colon cancer
• Helps people achieve and maintain a healthy body weight
• Reduces feelings of depression and anxiety
• Promotes psychological well-being and reduces feelings of stress
• Helps build and maintain healthy bones, muscles, and joints
• Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued

Can a lack of physical activity hurt your health? Evidence shows that those who are not physically active are definitely not helping their health, and may likely be hurting it. The closer we look at the health risks associated with a lack of physical activity, the more convincing it is that Americans who are not yet regularly physically active should become active.

“Do it, move it, make it happen. No one ever sat their way to success.” -Unknown

The good news about regular physical activity is that everyone can benefit from it (USDHHS, 1996).

• Older adults: No one is too old to enjoy the benefits of regular physical activity. Evidence indicates that muscle-strengthening exercises can reduce the risk of falling and fracturing bones and can improve the ability to live independently.
• Parents and children: Parents can help their children maintain a physically active lifestyle by providing encouragement and opportunities for physical activity. Families can plan outings and events that allow and encourage everyone in the family to be active.
• Teenagers: Regular physical activity improves strength, builds lean muscle, and decreases body fat. Activity can build stronger bones to last a lifetime.
• People trying to manage their weight: Regular physical activity burnscalories while preserving lean muscle mass. Regular physical activity is a key component of any weight-loss or weight-management effort.
• People with high blood pressure:Regular physical activity helps lower blood pressure.
• People with physical disabilities, including arthritis: Regular physical activity can help people with chronic, disabling conditions improve their stamina and muscle strength. It also can improve psychological well-being and quality of life by increasing the ability to perform the activities of daily life.
• Everyone under stress, including persons experiencing anxiety or depression: Regular physical activity improves one’s mood, helps relieve depression, and increases feelings of well-being.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

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

Exercise Is Proven To Add Years To Your Life

Regular jogging and other pursuits delay cellular aging, study finds

You want to read this, the people that do very little exercise don’t really understand why you have to stay fit. This article gives you all the answers.

By Robert Preidt

HealthDay Reporter

People today simply think exercise is for those who want or need to lose weight. But new studies prove that regular exercise adds several years to your ‘biological age’. Read this author who writes for WebMD and judge for yourself.

Could regular, strenuous exercise be a “fountain of youth”? New research suggests it could be — for your cells, at least.

“Just because you’re 40 doesn’t mean you’re 40 years old biologically,” said Larry Tucker, a professor of exercise science at Brigham Young University in Utah.

“We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies,” Tucker said in a university news release.

He and his colleagues analyzed data from a survey of more than 5,800 Americans. The researchers concluded that people with consistently high levels of physical activity have significantly longer “telomeres” than those who are moderately active or inactive.

Telomeres are the protein endcaps on chromosomes. Each time a cell replicates, a tiny bit of the endcap is lost. That means the older you get, the shorter your telomeres.

But telomeres in adults with high levels of physical activity had seven years less aging than those in moderately active adults. And the advantage was nine years compared with inactive adults, the researchers concluded.

The study authors defined “highly active” as at least 30 minutes (women) or 40 minutes (men) of jogging a day, five days a week.

“If you want to see a real difference in slowing your biological aging, it appears that a little exercise won’t cut it. You have to work out regularly at high levels,” Tucker said.

The study doesn’t actually prove that exercise delays telomere shortening. Still, “we know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres,” Tucker added.

The study is scheduled for publication in the July issue of the journal Preventive Medicine.

WebMD News from HealthDayMedicine is finding new information all the time about the ‘benefits of exercise’. Exercise is the answer to good circulation. The better your circulation and the quality of your blood, the better chance your body has to heal itself. This is one reason you need sleep, not a few hours but 7 or 8 hours a day. A healthy flow of oxygen into your bloodstream along with the nourishment that your Liver provides, if it’s a healthy liver, and your blood can have the power to heal the body.

Lose your body fat, especially the fat around your middle section and even a ‘fatty liver’ can heal itself.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Eat More Whole Grains to Reduce Belly Fat

Getty Images/Chris Stein

Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.

In one study, researchers followed a group of obese men and women. The men and women were randomly assigned to two groups: One told to get all of their grain servings from whole grains and the other to avoid whole grain foods. The whole-grain group lost more body fat around the abs than the other group.

Get Started Now

The Whole Grains Council recommends men and women get a minimum of about 3 to 7 servings of whole grains a day, while men should aim for 4 to 8. If you don’t have your handy-dandy food scale available, below are some examples of whole grains that would satisfy the basic requirements:

• 5 whole wheat crackers
• 1 packet of instant oatmeal
• 3 cups of popped popcorn
• 1/2 cup of cooked whole grain rice
• 1/2 cup of cooked whole grain pasta

You can also try some of the more exotic whole grains. Instead of your usual rice, try quinoa or add some wheat berries to your salad. If it’s your goal to lose weight you need 38 grams a day of fiber. You can get some in fruit and vegetables but most will come from whole grains. You should eat whole grains are every meal.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Exercise Is Proven To Add Years To Your Life

Regular jogging and other pursuits delay cellular aging

By Robert Preidt

HealthDay Reporter

People today simply think you exercise is for those who want or need to lose weight. But new studies prove that regular exercise adds several years to your ‘biological age’. Read this author who writes for WebMD and judge for yourself.

Could regular, strenuous exercise be a “fountain of youth”? New research suggests it could be — for your cells, at least.

“Just because you’re 40 doesn’t mean you’re 40 years old biologically,” said Larry Tucker, a professor of exercise science at Brigham Young University in Utah.

“We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies,” Tucker said in a university news release.

He and his colleagues analyzed data from a survey of more than 5,800 Americans. The researchers concluded that people with consistently high levels of physical activity have significantly longer “telomeres” than those who are moderately active or inactive.

Telomeres are the protein endcaps on chromosomes. Each time a cell replicates, a tiny bit of the endcap is lost. That means the older you get, the shorter your telomeres.

But telomeres in adults with high levels of physical activity had seven years less aging than those in moderately active adults. And the advantage was nine years compared with inactive adults, the researchers concluded.

The study authors defined “highly active” as at least 30 minutes (women) or 40 minutes (men) of jogging a day, five days a week.

“If you want to see a real difference in slowing your biological aging, it appears that a little exercise won’t cut it. You have to work out regularly at high levels,” Tucker said.

The study doesn’t actually prove that exercise delays telomere shortening. Still, “we know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres,” Tucker added.

The study is scheduled for publication in the July issue of the journal Preventive Medicine.

WebMD News from HealthDayMedicine is finding new information all the time about the ‘benefits of exercise’. Exercise is the answer to good circulation. The better your circulation and the quality of your blood, the better chance your body has to heal itself. This is one reason you need sleep, not a few hours but 7 or 8 hours a day. A healthy flow of oxygen into your bloodstream along with the nourishment that your Liver provides, if it’s a healthy liver, and your blood can have the power to heal the body.

Lose your body fat, especially the fat around your middle section and even a ‘fatty liver’ can heal itself.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Things to Stop Doing

Lose weight faster with simple adjustments to your daily routine

By Malia Frey 

A blog post from VeryWell. It’s about the things we all do without thinking about it. Things we do automatically without thinking about it, like putting condiments on your sandwich. When you have been eating the same thing, the same way all your life and then someone tells you to change the way you eat, what’s that suppose to mean?

It’s not always about the food you’re eating, It’s more about the way the food is prepared. You can turn the healthiest of foods into a calorie nightmare just by adding a sauce or gravy. You can fry your food instead of broiling it. Read on and you’ll find some commonly done things to food that most of us do and then we scratch our heads wondering why we can’t lose weight.

“I want to lose weight but no matter how hard I try, I can’t seem to slim down.” Does that complaint sound familiar? If you’re like many frustrated dieters, you’re beginning to think that you’ll never get the body you desire.

But there is hope. If you want to lose weight, simply find out which common weight loss mistakes might be preventing you from getting the results that you want. Then make simple changes to tweak your weight loss plan and slim for good.

Things to Stop Doing if You Want to Lose Weight

Stop choosing the wrong diet.  How often have you chosen a diet because it worked for a friend? Perhaps you were inspired by a celebrity spokesperson? A diet might be perfect for someone else, but their needs, their lifestyle, and their food preferences could be completely different from yours.
Do this instead: Ask yourself five important questions about your diet history, medical background, and emotional support. The answers will help you to identify your specific needs as a dieter and help you to choose the best weight loss plan for you.

Stop setting unrealistic goals.

Dieters are often highly motivated and full of excitement at the beginning of their weight loss program. It is often during this phase that they set unrealistic goals for weight loss. But high expectations can cause weight gain when lack of progress leads to lack of motivation.
Do this instead: Learn how to set small goals that you’ll actually reach.  These smaller steps provide a roadmap for your weight loss journey. As you reach each small goal you get a boost of confidence and you stay motivated on the way to your ultimate goal.

Stop using “lack of time” as an excuse.

One of the most common barriers to weight loss is the belief that you don’t have enough time. One study found that 41% of women said “lack of time” was the reason that they didn’t eat better and 73% of women said they didn’t exercise because their schedules were too busy. The bottom line is that if you want to lose weight, you have to find a way to make time for healthy activity.
Do this instead: Get out an old-fashioned paper calendar and find windows of time that are not consumed by absolute necessities. Then create a schedule for healthy weight loss activities. Pen in the most important tasks and schedule everything else around them. Don’t be afraid to put other priorities on the back burner or ask for help (see item #4) so that you can take the time you need to make your health a top priority.

Stop isolating yourself.

In a recent interview with Biggest Loser runner-up Hanna Curlee, she said that the most important thing she learned during her successful weight loss experience was to ask for help. “I was ashamed to ask for help,” she said. “I could have called someone and reached out for help, but I thought I didn’t have anyone.” She realized later that she had friends and family who were willing and able to help her through her weight loss journey.
Do this instead: Learn how to get diet support from family and friends. Take the time to identify your needs for yourself and then approach others for help. That way, you’ll be clear about defining specific ways in which they can help. Find friends at work, at the gym, in your neighborhood or even at church.

Stop underestimating your food intake.

Do you really count all of your calories? Remember that even tiny 25-calorie nibbles here and there throughout the day can add up. Snacks count, food from your dining partner’s plate counts, and calories consumed during food preparation count. Your daily caloric intake might be significantly higher than you think.
Do this instead: Use a food tracker. Make your entries more accurate by purchasing an inexpensive food scale. The tool will allow you to report the exact size of each portion you consume.

Stop believing that “healthy” foods will cause weight loss.

Several studies have shown that people are more likely to overeat foods that they perceive to be healthy. One study at the University of Michigan found that when a food was labeled “organic,” dieters ate more of it. The bottom line? Your “healthy” snack may cause unhealthy weight gain.
Do this instead: Ignore front-of-package marketing and get your information from the nutritional facts label. Your favorite foods may contain a few healthy ingredients, but they may be too high in fat or calories to be part of your weight loss plan. Avocados, for example, are full of healthy fat, but are also very high in calories. Either eat them in moderation or trash the foods that are keeping you fat.

Stop sitting all day.

Non-exercise activity thermogenesis, or NEAT, is a fancy term for all of the non-exercise movement that you do every day. It can account for up to 15-30% of your total calorie burn. If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn from NEAT will be minimal.
Do this instead: Learn how to burn calories without exercise.  Boost your NEAT all day long.  If you have a desk job, get up every hour and walk to the restroom on a different floor, refill your water, run an errand on foot, or climb the stairs in your office building. If you like watching television at night, fold laundry or dust furniture instead of just lying on the couch.

Stop overestimating your exercise activity.

Many people who want to lose weight join a gym. But you actually have to go to the health club to burn calories. And your workout time is only the time you spend exercising. It should not include the time you spend in the locker room, parking your car, and chatting with friends.
Do this instead:  Invest in a heart rate monitor to get a more accurate estimate of your workout time. There are quite a few models on the market, so compare prices to find one that fits your budget. A heart rate monitor not only lets you know how hard you are working, but most models will measure your “time in range” to let you know exactly how many minutes you can count as exercise.

Stop compensating for exercise by eating more.

It is normal for your appetite to increase when you begin to exercise. But one of the most common weight loss mistakes is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain.
Do this instead: Plan a healthy, low-calorie snack to eat right after you exercise. Combine a healthy lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout. A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat.

Stop expecting major results from minimal change.

There are certain facts about weight loss that smart dieters learn after a while.  One of them is that dieting is difficult.  Of course, you’ll see ads for popular weight loss pillsthat claim to help you lose weight without any effort.  And many trendy fad diets make the same promises.  But those products and plans don’t work.
Do this instead: Embrace the truth that weight loss is hard, but don’t let the difficulty of the process deter you. If you want to lose weight, you can. But it will be uncomfortable. Celebrate small accomplishments to stay focused along the way. For example, if the scale isn’t giving you the weight loss results that you want, then celebrate the fact that you ate a well-balanced diet during the day and remind yourself about the health benefits you gain from eating well. Your exercise plan may not be resulting in weight loss yet, but it may help you sleep better at night and feel better during the day. Look for and acknowledge the little perks along the way.

All these are things we know are wrong for losing weight but we are usually thinking about something else and just do stupid things out of habit. One thing that helped me or reminded me “to eat healthy” was my fitness tracker that I wore on my wrist. It was a constant remember that I had to watch what I ate. A tracker that syncs to your phone is best. You can download a food log on your cell phone and keep track of all the calories you eat all day long. That’s what helped me, a food log so I could check back and see if I made any mistakes.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Fitness At Any Age; It’s Not Too Late

Quick GuideBenefits of Exercise: Fitness Facts Prove the Benefits of Working Out

Energize Your Life! Who said physical activity is all work and no play? In fact, it can be just the opposite! There is no need to think of strenuous workouts that are painful and boring. Instead, imagine doing fun physical activities you enjoy and look forward to. Do physical activity for enjoyment and watch the health benefits follow!

The importance of physical activity

The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis.

Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation’s leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.

Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Activity decreases with age and is less common among women than men and among those with lower income and less education.

Insufficient physical activity is not limited to adults. More than a third of young people in grades 9-12 do not regularly engage in vigorous-intensity physical activity.

This section explains why you should be active, how inactivity may hurt your health, and how physical activity can benefit everyone.

Quick GuideBenefits of Exercise: Fitness Facts Prove the Benefits of Working Out

“It’s easier to maintain your health than regain it.” -Dr. Ken Cooper

Physical activity can bring you many health benefits. People who enjoy participating in moderate-intensity or vigorous-intensity physical activity on a regular basis benefit by lowering their risk of developing coronary heart disease, stroke, non-insulin-dependent (type 2) diabetes mellitus, high blood pressure, and colon cancer by 30-50%. Additionally, active people have lower premature death rates than people who are the least active.

Regular physical activity can improve health and reduce the risk of premature death in the following ways:

• Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from CHD
• Reduces the risk of stroke
• Reduces the risk of having a second heart attack in people who have already had one heart attack
• Lowers both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL or the “good” cholesterol)
• Lowers the risk of developing high blood pressure
• Helps reduce blood pressure in people who already have hypertension
• Lowers the risk of developing non-insulin-dependent (type 2) diabetes mellitus
• Reduces the risk of developing colon cancer
• Helps people achieve and maintain a healthy body weight
• Reduces feelings of depression and anxiety
• Promotes psychological well-being and reduces feelings of stress
• Helps build and maintain healthy bones, muscles, and joints
• Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued

Can a lack of physical activity hurt your health? Evidence shows that those who are not physically active are definitely not helping their health, and may likely be hurting it. The closer we look at the health risks associated with a lack of physical activity, the more convincing it is that Americans who are not yet regularly physically active should become active.

Quick GuideBenefits of Exercise: Fitness Facts Prove the Benefits of Working Out

“Do it, move it, make it happen. No one ever sat their way to success.” -Unknown

The good news about regular physical activity is that everyone can benefit from it (USDHHS, 1996).

• Older adults: No one is too old to enjoy the benefits of regular physical activity. Evidence indicates that muscle-strengthening exercises can reduce the risk of falling and fracturing bones and can improve the ability to live independently.
• Parents and children: Parents can help their children maintain a physically active lifestyle by providing encouragement and opportunities for physical activity. Families can plan outings and events that allow and encourage everyone in the family to be active.
• Teenagers: Regular physical activity improves strength, builds lean muscle, and decreases body fat. Activity can build stronger bones to last a lifetime.
• People trying to manage their weight: Regular physical activity burnscalories while preserving lean muscle mass. Regular physical activity is a key component of any weight-loss or weight-management effort.
• People with high blood pressure:Regular physical activity helps lower blood pressure.
• People with physical disabilities, including arthritis: Regular physical activity can help people with chronic, disabling conditions improve their stamina and muscle strength. It also can improve psychological well-being and quality of life by increasing the ability to perform the activities of daily life.
• Everyone under stress, including persons experiencing anxiety or depression: Regular physical activity improves one’s mood, helps relieve depression, and increases feelings of well-being.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

What Your Doctor Wants To Tell You About Your Weight

To help you lose weight, your doctor might have said things like, “Get more exercise,” “Cut back on calories,” or “Eat less junk.” It’s all good advice — but what exactly does it mean? How much exercise should you do? How many calories do you need to stop eating in order to shed pounds?

Learn how to turn your doctor’s well-meaning, yet sometimes vague, strategies into real steps you can start taking today.

You weight 220 pounds and your 5 ft. 8 inches. Your waist is a 40 and your doctor tells you that You should exercise more. “What does that Mean?” “I try not to walk, my feet are killing me.” “Then he tells me a should eat better. I eat healthy food.”

The Advice: ‘Get Down to a Healthy Weight’

What It Means: For you, gauging a healthy weight might be about how your clothes fit (like whether you can still squeeze into your favorite pair of jeans). For your doctor, getting to a healthy weight has more to do with lowering your odds of getting conditions like type 2 diabetes and heart disease.

Keeping an eye on your weight is important. Although some studies have found you can be both overweight and healthy, other researchers say that if the numbers on the scale are high, your health is at risk. Personally, I don’t believe in healthy obesity. Our friend in the last paragraph, who has a 40-inch waist, is classified “Obese”, but did his doctor tell him, no. Being a doctor is still a business and no one wants to lose customers. He knows he’s overweight and that he should do something about it, but I can’t make him.

The way I look at it, maybe you should refer this guy to a specialist. He needs to know that being overweight or just having too much body fat can cause serious health problems unless he wants to take insulin for the rest of his life. That kind of talk may be a little strong but sometimes a person needs that Strong language before they understand your serious.

 

Surprising Reasons You’re Gaining Weight

Yet stepping on your bathroom scale alone won’t tell you if you’re at a healthy weight since it doesn’t take your height into account. At 150 pounds, you’re overweight if you measure 5 feet 2 inches tall, but just right if you’re 6 feet 2 inches.

A more accurate measure is your body mass index (BMI), which calculates your weight in relation to your height. A BMI of between 18.5 and 24.9 is healthy.

BMI isn’t perfect. It doesn’t consider how muscular you are, or where your fat is located. So also check your waist circumference. A woman’s waist should measure 35 inches or less, and a man should be 40 inches or less around. Together, your waist size and BMI can give you a good guide to how much you need to trim.

The Advice: ‘Lose 1 to 2 Pounds a Week’

What It Means: Not sure how to get to those numbers? Well, think of it this way: One pound of fat is equal to 3,500 calories. To lose a pound, you need to shave off about 500 calories a day for 7 days.

You can do that by cutting calories in your diet and burning calories through exercise.

If you trade your usual bag of chips for an apple, swap your grande blended coffee drink for a small iced coffee with skim milk, and hold the cheese on your sandwich at lunch, you could cut 400 calories from your diet. Toss in a 25-minute walk to burn the other 100, and you’ve skimmed 500 calories for the day.

The Advice: ‘Cut Back on Junk’

What It Means: You’re probably thinking of sodas, chips, and candy. Reframe that idea. Any food that’s low in nutrition and high in calories — including jams and jellies, sauces and gravies — isn’t doing your body any favors.

You don’t have to stop all splurges. Just cut back on empty calories. Eat smaller portions, less often.

Make simple, smart swaps. Bake chicken instead of frying, drink sparkling water instead of soda and top your pizza with vegetables instead of meat.

This author never tried to lose 100 pounds, I can tell. Small changes in your diet usually don’t work. I had to give away almost all the food in my house and all the alcohol and soda, beer and wine. I had to eat white meat chicken, wild salmon, green vegetables, black beans and Oatmeal for breakfast. I worked out on a stationary bike every day because my knees were so bad I couldn’t walk around the mall for 20 minutes.

After a few months, I had dropped about 40 pounds and felt much better. I could finally walk a couple miles without stopping. I stayed on a strict diet for several more months and now that I lost my body fat I can eat other things but I still avoid meat and that means hamburger, and I eat very little dairy. I do eat seafood, poultry, all the fruits, and vegetables, rye or whole grain bread and a beer or wine a few times a week. Life is good and I feel good. I’m 6 foot tall and weight 155 and have more energy than ever before.

 The Advice: ‘Get More Exercise’

What It Means: To lose weight, you need to burn off more calories than you take in each day. Part of the formula involves diet. The rest requires exercise.

When you need to trim off a few pounds, aim for 60 minutes a day, or 300 minutes a week, of moderate aerobic activity. You don’t have to do all 60 minutes at once. Break them up into 10- or 15-minute bursts. If you can ramp up to a higher intensity during those short periods, you may burn fat even more efficiently.

Lift weights at the gym or do exercises like sit-ups and pushups at least twice a week to build muscle strength. Stronger muscles boost your metabolism and torch a lot more calories than fat, even when you’re not moving.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

 

The Problem With Rapid Weight Loss

This is a good blog post from WebMD. It confirms want I’ve been saying all along. The problem with rapid weight loss is you don’t lose any fat. If you don’t lose fat, the weight come right back.

Lose 10 Pounds in 10 Days!

Eat as Much as You Want — and still Lose Weight! But, what kind of weight are you losing? It’s not body fat.

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.

First, consider that anyone can lose 10 pounds if you’re overweight. How you might ask?

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. All that’s really happening is that you’re emptying out your system of all the solid matter that’s in your intestines. Most people have about three days worth of food in various stages of being digested. Most of these quick weight loss diets just clean you out. This type of diet isn’t really a diet and you only

Diet Pills and Supplements

Dozens of diet supplements promise to speed 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. That could be risky, but most of them are safe, they just don’t work.

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. Your liver is very important to your digestive system and you only have one. You want to take care of your liver. Liver disease will stop you from burning calories, so you start gaining weight and you lose energy. A malfuncturing liver will cause other diseases and your health will slowly deterorate.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon