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Eat A Second Breakfast

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  I’m going through my email this morning and I see a post about eating twice before your mid-day meal. I like the 5 meal a day plan myself so I guess I’ve been doing it all along and didn’t know it. New research tells us that for not only weight loss but for good health, we should eat most of our daily calories the first 6 hours after we get up. That makes sense to me because when you follow the 5 meal a day plan you eat every 3 hours and you eat the same number of calories at every meal, so the first 6 hours you eat 3 meals or about 900 calories. The last 2 meals are 300 calories each or about 600 calories. This gives your body time to burn the calories before evening when your body goes into hibernation mode. I took a survey several months ago by asking my clients to make me a list of what they eat all day and what times they eat each thing.  First I should tell you that my clients come to me because they want to lose fat. Making the list of food helps me and helps them realize how
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Losing Weight Doesn't Have To Be Expensive

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  Some people actually go the expensive route when they decide to lose weight. Some people think the expensive way is the only way to lose weight. So many people want to lose weight and can’t do it on their own that a mega million-dollar industry has sprung up to take advantage of this opportunity. Thank heaven for some of us who write about the real way to lose weight. Gym memberships, diet pills, and weight loss counselors all cost money. When in fact, you don’t have to spend a dime. You can even save money while you lose the unwanted pounds. We don’t always realize it, but as we go through our workday, we can spend a lot of time snacking. You can consume a lot of junk food and drinks and it all costs money. Maybe you start your day at a coffee shop and you don’t just buy coffee. You get to work and there are pastries in the break room, so why not. I used to do it. I’d look for something to snack on every time I took a break. The average person adds 2 or 3 pounds a year, even if thei
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How To Count Your Steps

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  How to Count Your Steps Track your total daily steps with  a pedometer , activity monitor, a watch with GPS, or pedometer app on your mobile phone. This can help you understand how many steps you're typically getting, and track your progress as you work to accumulate more steps. Choose your tool : Buy a step-counting pedometer or activity monitor, or download  a pedometer app . Set it up : Set your pedometer or app, so it is counting accurately. This might involve adjusting the sensitivity, so it doesn't under- or over-count your steps. Be consistent : Wear your pedometer or activity tracker throughout the day or ensure you carry your phone with you most of the day. Set a goal : See how many steps you take on an average day by recording your steps on two weekdays and one weekend day without changing your activity. Just do what you normally do. Once you know your typical step count, then add 2,000 steps to set your daily walking goal. With apps and online dashboards, you can o
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Reviewing the "Flat Belly Diet"

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  What you eat matters! This is what they promise you. I found this in my email today and wanted to write about it. This is really what everyone hopes for when they diet. Like most of these diets, they only work for some people. If you think you can cheat. Wrong!! The Promise Eat fat and lose weight. That’s the promise of the Flat Belly Diet. Now for the fine print: The kind of fat matters. The plan focuses on monounsaturated fats, which you get from olive oil, nuts, and other plant foods. Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan: Eat 400 calories per meal, four times per day (daily total: 1,600). Don’t go longer than 4 hours without eating. Eat monounsaturated fats at every meal. What You Can Eat and What You Can’t First, you target bloating for four days, aiming at consuming 1,200 calories each day. During that time, you can’t add salt to any food and you must avoid: Processed foo
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How Much Belly Fat Is Too Much?

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  Whether it’s on the latest magazine cover, during a doctor’s appointment, or even just in the department store change room, belly fat seems to be getting a lot of our attention these days. But how do you know whether your personal stockpile of abdominal fat is a longevity threat, or just a cosmetic nuisance? As we get older, fat tends to migrate towards the mid-section of our body, whether we’re male or female. Many women notice a “menopot”, or thickening of their waistline after menopause. This can be true even if they traditionally had a flat tummy, and haven’t gained any weight. Yes, as you get older your waistline can grow and you don’t have to gain weight. Other parts of your body are naturally shrinking. Your muscle mass can shrink over 50, especially if you don’t workout. You can avoid that menopot by changing your diet and doing some exercise. It’s inactivity that will change your body’s shape. Read more: Help! My body shape is changing! While subcutaneous fat sits just benea
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How Bad Do You Want to Lose Weight?

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  I started this blog in 2009, to try to help people who have had problems losing weight.  I had to stop posting for several months but got serious about the blog last year.  Losing weight is not just an isolated problem that affects a small percentage of people. Sixty-six percent of adult American are overweight and half of those are serious overweight. So, what is serious overweight exactly. I’ll spell it out. The British Healthcare System has a good handle on this. Much of the best research has been done by the British and Canadians. I may not agree with the whole formula but it has merit. They developed a formula to find your Body Mass Index and from there they can calculate your percentage of body fat. It’s the ratio between body Mass Index and Body Fat. If the percentage of fat is between 20 and 24 you are in the normal range. If your percentage of fat is between 25 and 29 you are overweight and if your percentage is 30 or more you’re obese. You can still be relatively healthy be
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