Blog on weight, How to Lose Fat on the Cheap

I need a break from the job of writing and I'm planning a new book so I could use some quiet time to concentrate. So meantime stay on your meal plan, it's summer and in the hot weather we should always eat lite. More fresh fruits and vegetables and less meat. More seafood and more water. I'll be back by the 10th of July, I hope. I'd like to thanks the hundreds of readers from several different countries for your support and interest in my blogs. I've been doing this now for more than 10 years. I've written 2 ebooks on the same topics and I know that there are several different authors writing about the same things. So thanks again for coming to my blog. Ray0369

Yes, bread can be the cause of your weight problem. We all know that whole grain is the best type of bread to eat. Some people think that brown bread is whole grain, but the color brown doesn’t come from the grain, it comes from molasses and other additives. The three types of whole grain bread I like are "whole wheat, whole oats and whole rye. I like rye the best because I like the taste, but rye has the real rye seeds in the bread. Don’t be misled by bread that say multi-grain, seven grain, stone-ground or 100% wheat, these are not whole grain, I don’t think they have the same nutritional value. When buying a good loaf of bread keep it on the counter. Good bakery bread will keep 1 to 3 days depending on the amount of preservatives. If you want to keep bread for a long time do not refrigerate it’s better to freeze it. It will stay fresh for 2 to 3 months. Eating bread morning, noon, and night is a load of carbs, but that’s not the only reason to watch how much bread you eat, ...

I was overweight and couldn't walk up a flight of stairs at work without stopping to catch my breath. I needed to lose weight. I couldn't keep up anymore. I was always tired. I didn't like my clothes or the way my clothes fit. How did this happen to me? O.K., I'll tell you the story of how I grew to be 220 pounds before I decided to lose it. I was working a very physical job when I was in my 20's and then I got hurt. While I was working I burned so many calories and my metabolism was working so fast I never had to worry about what I ate. In those days I weighed 170. I was 6 foot tall, I wasn't doing any exercise, except for work. After an injury I was in the hospital for about 5 weeks. In those days I was smoking and because I was in a ward in a private hospital with other patients with broken bones waiting for surgery, they allowed me to smoke. After a few weeks in traction and extreme pain the smoking increased to 4 packs a day. The smoking was totally out...

The Mediterranean Diet is simply a list of foods that will give you dozens of food choices every day. Stick to the foods on the food pyramid and you can stop counting calories, you don't need to worry about portion control, just don't cheat. Stick to fresh foods and the extra daily activity that the pyramid. Your only eating fresh food. The focus is on fresh, seasonal food prepared in simple ways. For instance make a salad with fresh spinach, cucumbers, tomatoes, then add black olives, feta cheese and Garbanzo Beans, olive oil and lemon juice or wine vinegar. That’s a salad, of course there are several little things you can add to make it the way you like, peppers come to mind, but you can see my point, everything healthy and fresh. And surprise, when you eat the way Mediterranean people eat, no calorie counting. You can eat from all the food groups. You’ll be swapping out bad fats for heart healthy ones like using olive oil instead of butter; eating poultry and fish in...

Boy, how many time have I heard that. Your workout can't make-up for a bad diet. Many fitness trainers want you to believe that if you stick with them and do the exercises you can have a great body. Well, maybe, but most of those exercises can only be done if you are already in shape. It might take you months to do those exercises correctly so you can benefit from that workout. Some of us spend hours every week working out thinking they can lose weight if they keep pushing themselves at the gym. If I do more at the gym I can work off this flab. Well the truth is that you can't. Your diet or the foods your eating and the drinks your consuming might be the only thing your working off. Some people will actually gain weight working out because they have more appetite.   I found the only way I could lose my flab is to trick my body into burning my body fat. I did that by changing the foods I eat and stop drinking calories. So what should your diet be. In a perfect world, in th...

Fitness trackers are all the rage. They're the next big thing and everyone wants one. So which one do you buy? Combine a highly evolved pedometer with a mini computer and a virtual coach and what do you have? A fitness tracker. These high-tech gadgets contain sensors that pick up data about your body (heart rate), activity (steps taken and calories burned), sleep, and more. This kind of insight allows you to make smart choices -- everything from ramping up the intensity of your workouts to gaining the motivation to drop extra pounds. With dozens on the market, how should you choose? Mix and match the functions based on your goals. Each device has its own combo of special features. Be on the lookout for features like these: Step counter. Most devices show you the number of steps you take and how many miles that equals. If walking or running is your main exercise, this is the feature you'll use most. Shop for devices that ask for the length of your footstep or “cadence.” T...

Many Americans struggle to control their weight. The country’s obesity problem is well known: 1 in 3 of us is obese, and the rate is rising. But you still might wonder what a healthy weight is, and how to get there (and stay there) the right way.  Remember as you read what the experts say, cutting calories is not about eating less food, it's about eating food with fewer calories. When you eat high-calorie food and drinks you add body fat. Body Mass Index (BMI) It’s pretty easy to figure out the estimated healthy weight. You can use two simple tools. The first is called body mass index (BMI). To figure out your BMI, just use this math formula: Multiply your weight in pounds by 703 and divide it by your height (in inches) squared. So, for example, if you weigh 185 pounds and are 5-foot-5 (65 inches), then your BMI works out this way: 185 x 703 = 130,055 65 x 65 = 4,225 130,005 ÷ 4,225 = 30.78 (round up to 30.8) Obesity in adults ...

Getting fit doesn't have to be complicated. Simple bodyweight exercises are often the best choice for those without a lot of time, money and motivation to learn or employ the latest fitness fads. Bodyweight training can also be a great choice for building strength, gaining muscle, boosting cardiovascular fitness, and burning calories. Here are ten reasons to get on board with bodyweight training.  Before you read any further, you should know that you won't become fit if you don't fix your diet first. A poor diet won't create enough energy that you need to exercise. Your exercise program can't compensate for a bad diet.  Fast Fitness Gains Bodyweight exercises lead to fitness gains in a hurry. Most bodyweight exercises require you to perform multi-joint movements (compound exercises) that work against gravity. These types of movements (squats, lunges, push-ups) all make up the cornerstone of any strength training routine and are extremely effective fo...

You might think this is too complicated for me, but you want to understand the principles behind weight loss if you're going to succeed in your weight loss journey. Body composition  refers to the proportion of fat and fat-free mass in the body. A healthy body composition is one that includes a lower proportion of body fat and a higher proportion of fat-free mass. Body composition is one measurement that is used to assess your health and fitness level. What Is Body Composition? Your body is composed of two types of mass:  body fat  and  fat-free mass .   Body fat   is fat that is located within the body. Body fat can be in muscle tissue, under the skin or around organs. Some fat is necessary for overall health. It helps protect internal organs, provides energy and regulates important body hormones.  Fat-free mass  includes bone, water, muscle, and tissues. Fat-free mass is also important for the body to function prop...

The best time in your life to get the body you want is when you're in your 20's. When your younger it's easier and your skin will contract easier. Are you ready to get serious about your body?  This might be the first time you’ve had to really think about losing weight or getting in shape. If your out of school now and you started to work this may be the perfect time to get in shape. But there's no need to panic. You can take off the pounds and set up healthy habits to get skinny and keep the weight from coming back. Post this list on your bathroom mirror to serve as a daily reminder of the things you need to do to get in shape so that you not only get fit, but you stay lean and healthy for life. If you can get this right now, your life can be so much better going forward. 10 Ways to Get Lean and Healthy in Your 20s Redefine “skinny.” We often use the word, “skinny,” but let’s face it, ladies, skin and bones are not sexy. What you really want is a sleek, tigh...

Breakfast may be known as the most important meal of the day, but it’s also one that millions of Americans do without. The biggest culprit? Time -- or the lack thereof. Our lives get more hectic by the day, and it’s just so easy to bolt out the door without eating. But when you do that, you risk worse cravings, sagging energy levels, and trouble thinking clearly. You might even up your chances of getting heart disease. Plus, you’ll miss a chance to load up on more of the nutrients you need for good health. Clearly, convenience and the need for speed is the key for many people when it comes to eating their morning meal. So here’s a workweek's worth of portable food pairings that make it easy to rise and dine, at home or away. Dynamic Duo: Whole-grain Frozen Waffle + Peanut Butter Waffles aren’t just for maple syrup. You can slather nut butter on toaster-ready frozen waffles to help fuel your commute. “Whole grains provide fiber, which slows down digestion and pre...