Blog on weight, How to Lose Fat on the Cheap

I’ve written 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 almost all research shows that the diet or the way people eat in the Mediterranean region of the world could be the healthiest diet. In spite of body fat, these people have managed to avoid heart disease and any other types of coronary diseases. When you're 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 of 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 things that are nutritious, things that add value to your diet. Stay away from processed foods. Eat real food and not manufactured food...

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. There are so many people who 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 use 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, e...

  Good question. How much do you weight, how much do you want to lose. The bigger percentage of fat that you have the longer it takes to lose it. Are you doing any exercise now and how long have you had the extra fat? 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 lose about 2 pounds a week depending on your diet, age , and activity level. Personally, I lost almost 20 pounds of fat after I retired at 66. If you’re a woman who weighs about 140 and wants to lose 20 pounds than 2 pounds every week might be too much to expect. Middle age women will find it more difficult but not impossible. A friend/relative of mine lost 35 pounds at age 50 after years of trying with little success.  The same three variables will still be critical. For instance, a young woman who has had a baby recently will lose her 20 pounds faster than a woman in her late 40’s who has carried the extra weight for a few years. If yo...

Maybe you have wondered how people succeed in weight loss? Well, they all have some regular habits that keep them on track. Permanent weight loss doesn’t just happen. The tips below should help you stay on track. Have Breakfast It’s important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat the morning meal score higher on tests. If a big meal first thing isn’t for you, keep it light with a granola bar or a piece of fruit. Just don’t skip it. Plan Your Meals It’ll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you’re eating and when. A bonus: It’ll be that much easier to skip those donuts in the breakroom at work. Drink Plenty of Water It can do so ma...

This article in Reuters last month will verify the same things I’ve talked about for years now. The more calories you eat at a meal, the more of your food will turn into fat. We can only process so much food at a time and the rest will just get stored as fat. That’s how we gain weight. Reuters Health – Adults who had multiple small meals every day tended to eat better, and weigh less than those who had fewer but larger meals, in a recent study. People eating fewer meals tended to eat the most at night, and drink alcohol with meals, both of which might contribute to their higher body mass index (BMI), a measure of weight relative to height, the researchers said. “The major hypothesis that can be taken away from this study is interesting but not so mind-blowing – eating more frequently throughout the day leads to a greater intake of healthier, lower calorically-dense foods, which in turn leads to a lower overall caloric intake and BMI,” said Elena Tovar, a clinical dietitian at Montefior...

Exercise alone doesn’t make you lose weight, in fact, exercise can cause you to gain weight. You have to diet. Exercise helps you to retain muscle mass. The object of losing weight is to lose the fat and lose inches. Checking the scale every day won’t help you lose weight. If your plan is working then you’ll lose inches and your clothes will begin to fit better and even become baggy. You’ll start to have more energy and you’ll actually become a happier person. Exercise does play an important part in the weight loss plan. The mistake beginners make is to do Cardo exercise which will actually increase your appetite. and if your eating more you will gain weight.  Once you change the way you eat, start eating healthy foods and stop eating those foods and drinks with empty calories. Food and drinks that do nothing to help you lose weight are empty calories. Some people think they will lose weight by eating low-fat foods or diet foods in the grocery store that are low in calories, but th...

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, 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 protein without eating red meat. The trouble with red meat is the animal fat that comes marbled in the meat. Animal fat is the one type of fat the body can only process in very small amounts, a few gra...