Blog on weight, How to Lose Fat on the Cheap

There’s a few ways that are a common cause of weight gain. I’ll go over a few because this is the time of year that we all try to lose a few pounds after the holidays. And most of us do lose a few pounds but 9 out of 10 will regain the weight by the end of the year. 1. Unrealistic Diets This may be the number one reason we regain weight. An unrealistic diet is one that you can only do for a short time like a “cleanse”. You drop 10 pounds,  you think that’s great and go back to eating the same diet you had before. Except now you picked up some new eating habits over the holidays like roll and coffee at a coffee shop near work, or stopping at a drive-thru on the way to work to pick up some pastries for the break room. Before the holidays you would have never done this, but everyone is rushed during the holidays. You have to cram in all that Christmas shopping. We normally do some of that during our lunch break, so we are eating more snack food to compensate for the lunch we had to sk...

When it comes to ways to lose weight, most of us tend to think in terms of “what” not “how,” meaning we frame weight loss in terms of what we should eat and shouldn’t eat instead of how we eat. While what we eat is extremely important to our general health and maintenance of a healthy weight, how we eat can be an incredibly influential factor in our ability to lose weight as well. By making simple changes in the way you eat, you can avoid hundreds of mindless calories a day. These ten weight loss tips may feel a bit strange at first, but keep doing them until they become a habit and you will start to see the benefits. 1 It is very typical in our culture of fast food and hurried weekday lunches to eat too fast. Though it may be a time-saver, it won’t save your waistline. It takes up to 20 minutes before the stomach can tell the brain that it is full, yet the average meal lasts only about 10 minutes. The unfortunate result is that we eat far more than we need, which puts us at risk of be...

Gut-Busting Diet Mistakes Reviewed by Michael W. Smith, MD You’re working to slim down, but your belly hasn’t budged much yet. This post will explain the mistakes you could be making. Shifting these habits could make all the difference. Losing the extra belly fat can lower your odds of getting heart disease, diabetes, high blood pressure, and some forms of cancer. You may be confident that you can make up for it in the gym but think twice. “There’s a myth about the role of exercise in weight loss,” says Brett White, MD, a family medicine physician in Newport Beach, CA. “Exercise is critical for [heart] health. But realistically,  losing weight starts with what we put in our mouths.” San Francisco-based nutritionist Manuel Villacorta, RD, founder of the weight management website EatingFree.com, sees many men in their 40s and older who have discovered the shortcomings of exercise in their weight loss efforts. “It’s what worked before,” Villacorta says, “but now they’re finding t...

Cheat meals are a debated subject and always a personal choice. Recent research on the hormone leptin, which regulates hunger, food intake, and energy expenditure is causing quite a stir in the health and fitness industry. Calorie-restricted diets will show a drop in leptin levels, and since the hormone is synthesized primarily by our fat, the body will hold onto those stores not wanting to give up energy in starvation mode. The outcome is a slowed metabolism and no fat loss with lowered leptin levels. The remedy suggested to kick up the leptin levels is to periodically increase calories to maintain a higher metabolism and successful weight loss. Some are opting to use cheat meals as a solution to not only rev up leptin levels but also enjoy foods not typically on their “eat clean” menus. Calorie shifting has become a popular way to maintain a fit lifestyle, enjoy some treats, and not feel deprived. The 90/10 rule supports eating healthy food 90 percent of the time and allowing for 10 ...

This is the question that you can find a thousand answers to. But I discovered a simple formula that gives you the answer. I’ve been reading about diets and fitness, losing weight, and building muscle for more than 10 years and I’ve found several theories about diet and protein. I’m sure you’ve heard that eliminating red meat from your diet will reduce your body fat. It's a fact that the people on Earth that live the longest and healthiest are the ones that eat less red meat. And it's been proven the healthiest people only eat red meat 5 times a month.  But then how do you get protein? I get protein from Chicken breast, tuna and other seafood, peanut butter, plain Greek Yogurt, black beans, chickpeas, eggs, protein powder, and Almond milk. The only dairy I eat is Greek Yogurt for protein. I also drink protein shakes. I make a shake with some Greek Yogurt to thicken the shake, protein powder, almond milk, and frozen blueberries. As you can see there are dozens of ways to get pro...

With a little bit of science, your “genetic makeup” plays the biggest role. These are the things we get from our ancestors. Colors of our eyes, our height, our basic body size, and weight, also the way our brain works, and the way our body stores fat. Now that last one is important if you want to lose fat. I’m talking about the way fat is distributed through your body. For example, if your mother was 18 to 20 years of age, she might have been slim but after having a child she started to put on pounds from her waist down to her knees. Then if you start to put on extra pounds you could do the same. Of course, that will depend on which parent you favor. Your bone structure is also genetic; if your mom and dad both had short legs then probably you also will. So you can see what I’m getting at. Losing weight won’t fix everything. So now we know we can’t fix everything, but we can lose excess fat. Your diet or in other words ( what you eat every day ) affects your weight and the amount of fa...

Is there a best time of day to exercise? Two of the top reasons people give for not exercising regularly include lack of results and lack of time. So, for many people, the best time to exercise is the time that is most convenient and the time that fits into a busy schedule. Research on exercise and time of day is growing, but still limited and not without controversy. In general, if you can find a time for exercise that you can stick with consistently, you will be much more likely to train regularly and get better results. But if you're exercising to help you lose weight, what works for me, is to exercise in the morning before I eat. The science behind that is that it takes 10 to 12 hours after you stop eating for your body to use up the food that you ate the day before. So when exercising in the morning to get fuel your body has to burn body fat until you eat more food or drink more calories. Circadian Rhythms and Exercise Human sleep and wake cycles follow a daily cycle called ci...

From personal experience, that never worked for me. I could never give up eating the foods that made me gain weight. When I wasn’t dieting I’d go back to the same foods like pizza and burgers. You can’t eat pizza and burgers or any of the other high-calorie foods half the time and salads half the time and expect to lose weight. Among the many strategies for losing weight and aging well – following a low-carb diet, eliminating gluten, getting more exercise – there’s one that’s consistently recommended by researchers: calorie restriction. When you take in fewer calories than you require to maintain, your current body weight, you’ll lose weight. So what does that mean and how much is fewer? First, it doesn’t mean you have to cut the quantity, It means you have to eat foods that have fewer calories. Whole foods have fewer calories than processed foods. So, which ones are processed? I’m simplifying this because I have reads that are confused about what’s whole and what’s processed. Whole fo...