Blog on weight, How to Lose Fat on the Cheap

If you really want to lose weight you have to keep a food log. This is probably the number one reason people don’t succeed in losing weight. And even after you lose, you want to continue to keep the log just to maintain your weight. It’s not that writing down all your calories makes you lose weight, but it’s the way to find the mistakes and correct them before they turn into a big problem. If your really serious about losing your body fat you don't want to start over. The idea is to just do this one time and don't look back. Don't ever return to your old self.  Because we can put APPS for anything we want on our smartphones, keeping a food log is easier than ever. I use MyFitnessPal or you could try UnderArmour. In fact there are dozens of APPS to help with weight loss and most are free. If you don’t have a smartphone you can download food logs on several different websites. But if you still are not into technology but are trying to lose weight, you can keep a log ...

Walking continuously for 30 minutes or more is best for fat-burning. It takes that long for the body to burn enough calories that it needs to release fat from your fat cells and use it for fuel. Walk most days of the week for at least 30 minutes to burn an extra 1000 to 3000 calories per week and to improve your metabolism each day. How Far Would I Walk in 30 Minutes? If you walk at a brisk walking pace for 30 minutes, the distance you will cover would be 1.5 to 2 miles. In kilometers, that is 2.5 to 3.3 kilometers. Weight Loss Walking Workout A walking workout of 30 to 60 minutes at 50-70% of your maximum heart rate is recommended for walking for weight loss. Use the Target Heart Rate Calculator to find the right heart rate, which varies by age. Vary your speed to stay in your target heart rate. Start with walking at an easy pace for five to 10 minutes. Stop and do some stretches and flexibility exercises. Walk at a brisk pace at your target heart rate for 30-60 minutes...

Gabriel Bucataru/Stocksy United Eating a healthy, balanced diet can help you keep trim and give you lots of energy. You want to eat a diet with the right number of calories, lots of good foods, and a whole lot less of foods that are bad for you. OK, that seems a little too simplistic. In reality, it takes a bit of work to eat a healthy, balanced diet, so I'll walk you through the process.  How Many Calories Do You Need? On average, an adult will need somewhere in the neighborhood of 2,000 to 2,500 calories per day to maintain his or her current weight. The number of calories you need depends on your natural size, muscle mass, activity level, age, and gender. There are calorie tables and calculators that will help you estimate your daily calorie need. But keep in mind these really are estimates—since you may have differences in your metabolism, you may need a few more or a few less calories than what the calculators show. Over time, you...

Most people with weight problems skip breakfast during the week. They're not hungry when they wake up so they either workout and then go to work and find a snack around 10 am. That's not the way and you'll have trouble losing weight like that. I'm predicting that drinkable yogurt will get more people eating breakfast again. In the 1960's breakfast was a necessity. Everyone ate breakfast and very few people had a weight problem. We had a lower drop-out rate in public school and a higher level of well-educated graduates. Drinkable yogurt is the answer to a super quick breakfast that gives you all the nutrition necessary in the morning. I'm not blaming all our social problems on not eating breakfast, but it's strange that you can make a case that there might be a connection. It's probably a coincidence. Breakfast is essential for weight loss. I believe that and you're not going to change my mind. You have to feed your body early in the morning. T...

Yes, there is such a thing as a "diet buddy". When someone has a hard time sticking to a diet, after quitting your diet several times, you might be tempted to look for someone to give you "moral support". I know it sounds like a good idea but the success ratio is pretty bad. I know that sounds discouraging but it's the truth. There's Pros and Cons to Diet Buddies, a long list. It starts with exercise, someone will always have a reason for not showing up.No matter how large your group is, there will always be someone who can't stick to the diet. There has been many attemps to form a group who have the same goal, lose fat. It's not a bad idea to try and reproduce Weight Watchers on a small scale. The problem is always the same, "it's too easy to drop out". Once your the only one left you just give up. Non of these groups have found a way to keep the others motivated. A blogger on WordPress that I try to read pretty often wrote about ...

By adopting sensible eating habits and practicing portion control, you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight. Often, weight loss occurs on its own simply when you start making better food choices, such as avoiding processed foods, sugar-laden foods, white bread and pasta (substitute whole-grain varieties instead), foods with a high percentage of calories from fat, alcoholic drinks While nothing is absolutely forbidden, when you do succumb to temptation, keep the portion size small and add a bit more exercise to your daily workout. By replacing some unwise food choices with healthy ones, you'll be cutting back on calories. If you add some moderate physical activity by simply walking more you have the perfect weight-loss plan without the need for special or inconvenient (and often expensive) diet plans. A 45-year-old woman complains that she has gradually put on 12 pounds over ...

A nutrient in meat and eggs may conspire with gut bacteria to make the blood more prone to clotting, a small study suggests. The nutrient is called choline. Researchers found that when they gave 18 healthy volunteers choline supplements, it boosted their production of a chemical called TMAO. That, in turn, increased their blood cells' tendency to clot. But the researchers also found that aspirin might reduce that risk. TMAO is short for trimethylamine N-oxide. It's produced when gut bacteria digest choline and certain other substances. Past studies have linked higher TMAO levels in the blood to heightened risks of blood clots,  heart  attack, and stroke, said Dr. Stanley Hazen, the senior researcher on the new study. These findings, he said, give the first direct evidence that choline revs up TMAO production in the human gut, which then makes platelets (a type of blood cell) more prone to sticking together. Choline is found in a range of foods, but ...

Did you know that there are 3 letters on food labels that you MUST avoid, especially if they're at the beginning of the list of ingredients? Those letters are OSE. Let me explain. You see, spotting sugar on food labels isn't quite as easy as it once was. Yep, now that food manufacturers are aware that consumers of the current day are much more discerning than those of yesteryear, they're doing everything they can to disguise sugar on their lists of ingredients. These days, it's not likely that you'll see "sugar" at the forefront of an ingredients list, but instead you'll see these code names: fructose maltose glucose sucrose And the worst of the worst, high fructose corn syrup. If you see any of the above -ose words in the first 3 or 4 ingredients on a food label, rest assured that product is LOADED with sweetners and you should be avoiding it. Beyond that, I'll go as far to say that if a product contains high fructose corn syrup (...

I’ve wrote about The Mediterranean Diet several times and I still think it’s the best way to eat. Yesterday I wrote about saturated fats and that minds are changing and that in moderation saturated fats aren’t harmful. Of course, everyone doesn’t go along with that, but most all research shows that the diet or the way people eat in the Mediterranean region of the world could be the healthiest diet. Inspite of body fat, these people have managed to avoid heart disease and any other types of coronary diseases. When your eating a Mediterranean style diet you won’t be counting calories. You’ll be swapping bad fats for good ones like olive oil instead of butter. Fish and poultry instead of red meat. Fresh fruit instead sweet desserts. You’ll be filling up on veggies and beans. You can snack on nuts instead of candy or chips.  The idea is to eat thinks that are nutritious, thinks that add value to your diet.  Stay away from processed foods. Eat real food and not manufactured...

We already know that we as a nation dine out too much and too often, and the consumption of fast food in particular has been linked to the obesity epidemic. Now researchers are discovering even more benefits of eating at home. Benefits of Eating at Home A study presented at the 2015 American Heart Association meeting in Orlando found that both women and men who prepared meals at home were less likely to gain weight. They were also less likely to develop Type 2 diabetes. Specifically, the researchers, including lead author Geng Zong, PhD, research fellow at the Harvard T.H. Chan School of Public Health in Boston, found that people who ate an average of 11 to 14 lunches and dinners prepared at home each week had a 13% lower risk of developing obesity and Type 2 diabetes as compared with those who ate zero to six home-prepared lunches and dinners. These results were reported at the meeting to be based on data accumulated from nearly 100,000 h...

This is a frequently asked question. The answer is different for everyone. If you are only 20 pounds or so over your goal weight then a 200 pound man can expect to loss about 2 pounds a week. If you're a woman who weighs about 140 and wants to lose 20 pounds then 2 pounds every week might be too much to expect. And it also depends on your age. For instance, a young woman who has had a baby recently will loss her 20 pounds faster than a woman in her late 40's who has carried the extra weight for a few years. If you have been over weight for sometime, it will take longer to lose it. So several things being considered, 20 pounds may take 2 months for a new mom to lose, or it might take a man 200 pounds age 65, one years to drop the weight. This is what you need to consider; your weight and your age, what kind of physical shape am I in? The better the condition the more exercise you'll be able to do. How motivated am I? You have to stay with it. And don't forget the diet...

Sometimes we do, some really dumb things, that keep our diet from working. Read this post for some tips on how to keep your diet on track. Don't drink your calories.  Beverages are bottomless these days. You can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea, flavored water, or ice water with a spritz of lemon or lime. If none of those choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. Calories from sodas and other sweetened beverages add up to mega inches on your waistline and many pounds on the scale. Eat a healthy breakfast.  Taking the time to eat may help prevent costly calorie mistakes as the day progresses. If you skip your morning meal, you might fall victim to an out-of-control afternoon appetite...