Losing Weight Isn't Like Maintaining

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You can get discouraged when you’re trying to lose weight and you see thin and fit people eating more than you and you still can’t lose weight. Losing weight requires you to eat fewer calories than your body burns. This is the complicated part of losing weight. “How many calories does my body burn in one day?”  Most people will get this question wrong.

Everyone’s different, women are different from men and your size also matters. The more body fat you have the fewer calories you burn. That’s a general statement, so I’ll explain, let’s take two men or two women that weigh the same, one of the two will have more body fat, the one with more fat will burn calories slower. So, what’s the difference in how I burn calories? Well, if you burn calories slower than your friend, you will burn fewer calories per day. This means you have to eat fewer calories per day or you’ll gain more fat.

Maybe your friend is more physical than you. You work at a desk all day and your friend works in a warehouse and stays all day. Even though both jobs are not physically demanding the one that stands all day burns many more calories. Yes, but I work out after work, so doesn’t that makeup for sitting all day? Not really, your work out even if it's intense, will only burn about 300 calories. Actually, most people who work out for one hour will burn fewer than 300 calories.

Losing weight is harder than just cutting out some calories. The misconception is that to lose weight you have to starve yourself. Not true, you do have to stop eating the food you’re eating and start eating fresh, healthy foods. You will get plenty to eat, but you need to start eating more vegetables, fruit, and lean protein. A good example and the foods you should be eating would be the Dash Diet. You can get information on this diet on the internet.

To lower your blood pressure and lose weight on the DASH diet, you should eat:

Grains (6-8 servings per day) Healthy whole grains help you to feel full so that you eat less and lose weight. Whole-grain foods include oatmeal, whole-grain cereal, pasta, or brown rice.
Vegetables: (4-5 servings per day) Veggies are naturally low in calories and provide your body with important vitamins and minerals. Many fresh vegetables are also high in fiber.
Fruit: (4-5 servings per day) Fresh fruit is a great way to satisfy your sweet tooth without adding too many calories to your daily diet. Add nutrient-rich berries to your whole-grain cereal or carry an apple or banana with you to eat as a snack.
Low-fat dairy (2-3 servings per day) Choose low-fat or fat-free milk products while you’re on the DASH diet. A cup of skim milk is a single serving of dairy.
Lean meat, fish, or poultry (6 servings or less per day) Protein is an important part of the DASH eating plan. Lean meats like chicken provide a healthy dose of protein. But keep in mind that a single serving of meat or poultry is just 3 ounces. DASH dieters can also get protein from eggs, fish, or lean meat.
Nuts, legumes, seeds (4-5 servings per week) Nuts, like almonds or walnuts, can make a great snack. But some processed nut and seed products are high in salt. So choose these snacks wisely and eat just a single serving at snack time.
Fats and oils (2-3 servings per day) A single serving of fat is just a single tablespoon of oil or margarine or 2 tablespoons of salad dressing. Smart DASH dieters measure their fats to make sure that they are not eating too much.
Sweets and sugars (less than 5 per week) If you add sugar to your coffee or jam to your toast, these count as sugars on the DASH diet. Try to reduce the sugar in your diet when you’re on the DASH diet.

Talk to your doctor before you try any new diet plan, but this plan is a way of life and should be done in combination with increased exercise like more walking.


Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then 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, just type “getting to a Healthy Weight” in the search box at the top of the home page.



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