Blog on weight, How to Lose Fat on the Cheap

 I’ll start with the one I think is the most important. As much as we know about healthy eating. Our dinner meal is still the biggest meal of the day. I realize that’s a hard habit to break but this is the most important. For some reason we are always to busy during the day to eat a proper meal. We race out of the house in the morning with a drink in our hand and that carries us until we get to work and if we can’t find anything else we get something in the snack machine. That carries us until break time when we get something else from the snack machine, than have some coffee and return to work. If we have time to go out to lunch, we usually end up at a drive-thru window somewhere and than hit the snack machine later in the afternoon.  By the time we get home we need some real food. Eating crap all day long has left your body crying for something better. The dinner is the only time we have to eat something healthy and most of us do, but is that one real meal going to make up f...

  Anti-sugar fever seems to be on the rise. Last week, a friend who does not have type 2 diabetes asked me about my diabetes diet: “How many carbs can you eat without raising your blood sugar?” Another pal is on a 21-day cleanse – no sugars allowed. And folks in my neighborhood recently formed a support group for going cold turkey on sugar, which one member claimed is harder than giving up cigarettes: “No one wants you to smoke, but they’re happy to see you eat a slice of birthday cake.” With the publication of books like Gary Taubes’  The Case Against Sugar,  in which he indicts sugar for health problems like obesity, heart disease, and, of course, diabetes, the health-conscious are taking heed. I have to admit, all of the hysteria is kind of amusing to me. To treat my type 2 diabetes, I abandoned sugar ages ago, so not eating the sweet stuff is second nature to me now. Scanning labels for sugar’s aliases – glucose, simple syrup, fruit sweetener – has also become an...

  Reblogged from MedicineNet.com. I wrote about this same subject in my last post and then I found this article that confirms my findings. Unhealthy diets may have contributed to as many as 400,000 premature deaths from heart disease and strokes in 2015. And it’s not just the things you should be avoiding — such as salt and trans fats — that are contributing to these deaths. The excess deaths may also be caused by what’s missing in your diet — namely, nuts and seeds, vegetables and whole grains, the researchers said. I’ll also add that carrying the extra body fat is wearing out your body parts and also straining your organs. “Cardiovascular disease is the number one cause of death in the United States, killing more people in 2015 than any other cause,” said lead researcher Dr. Ashkan Afshin of the University of Washington in Seattle. He’s an acting assistant professor of global health at the university’s Institute for Health Metrics and Evaluation. The study results suggest that ne...

I know this Holiday we are still dealing with the virus,  but we still had over one million travelers that will be at the airports, not what it was last year but it was the busiest travel day since last holiday season. No one will forget Mom or Grandma on Thanksgiving. I have a personal problem this holiday season; I can't have alcohol, or  caffeine and I should be watching my salt. The good news for all you on a diet; The first week, I lost 5 pounds and I'm not heavy.  I know all about eating too much at those family gathering. In this case we are talking about Thanksgiving.  Around my house or at anyone’s house that I know there is two parts to the big feast. First, we eat a huge dinner, sometimes three kinds of meat, two different types of dressing, two types of cranberries, several types of potatoes, and several different vegetables. The idea is that no one, no matter how fuzzy, will go way hungry. There is always something for everyone in unlimited quantities. T...

This article is from a newsletter I subscribe to. It goes to prove that any amount of extra activity will improve your health. Being more active and improving your diet can help you remake your life. What’s not to love about the single best thing you can do for your health? The simple act of putting one foot in front of the other or doing some upper body exercise to get your blood pumping makes you healthier and gives you more energy. It  makes you feel younger. Plus, doing it lets you talk with friends, think through problems, and see what’s new in the neighborhood. And if you happen to have some new walking gear, walking lets you show it off. That’s just the beginning. Check out a few other great things walking does for you: 1. Fends off the #1 killer: Regular walkers have fewer heart attacks and strokes, have lower blood pressure, and have higher levels of healthy HDL cholesterol than couch sitters do. In one study of women, a regular walking program did just as much in the hear...

The Pros and Cons   Two fuel sources—carbs & fats—are used to generate energy for muscle contraction during exercise. For endurance exercise performed at a moderate intensity, you obtain 50–60% of the energy needed from glycogen (which is stored energy from carbs) and the rest from fats.  When you deplete glycogen stores by fasting overnight or going several hours without refueling, fatty acids break down in the mitochondria to be used as a secondary energy source. As workout intensity increases, your reliance on carbohydrates increases as well.  In one study that tested the fat-burning effect of cardio on an empty stomach, six healthy men cycled for 60 minutes at a low to moderate intensity: 1 Group 1 – Fasted overnight before the bike ride. Group 2 – Performed the bike ride after ingesting 0.8g/kg of glucose or fructose to replenish glycogen levels 1 hour prior to the workout. Results : After 20-30 minutes of exercise, the rate of fat burn was higher in the fasted g...

from WebMD   By Amanda MacMillan Obesity means having far too much body fat. It's about much more than your clothing size or how you look. It can seriously affect your health. Your whole body feels it, from your joints to your  heart ,  blood pressure ,  blood sugar , and other systems. The extra fat cells produce inflammation and various hormones, which boosts your odds of chronic medical conditions. If it seems like those odds are stacked against you, remember that it's possible to beat them. The first step is to know where you stand. Are You Obese? You step on the scale and your doctor or nurse notes your  weight . They might also measure your waist, since it's especially risky to have too much  belly fat . If your doctor says you're overweight, that means "you're slightly over what's considered healthy," says Y. Claire Wang, MD. She's co-director of the Obesity Prevention Initiative at Columbia University. Obesity is beyond being simply overwei...

  Many factors can impact the success or failure of a new diet or exercise program, so we often spend a lot of time researching and choosing the best weight loss program, finding the most effective workout routine or eating the right foods. But there are also a mental attitude  that can affect whether or not you lose weight. One of these factors is self-efficacy, and it’s easy to change. What is Self-Efficacy? Self-efficacy is your belief that you can successfully carry out a specific task. Simply said, You have to believe you can do it. If you start your weight loss journal with the words,  “I can lose weight!” , your self-efficacy with regards to weight loss is probably high. You noticed I said weight lose journal, I know most of us don’t keep a journal, but today it’s easy. The traditional way would be to buy a book with blank pages and write everyday about the goal you have. Today, you can start a journal on your computer or tablet by using any text wri...

  Fat-Free Foods List for Weight Loss Fat-Free Canned Foods.   Canned foods can be good for dieters on a budget. Canned foods generally last longer and can be reheated quickly and conveniently. If you are watching your sodium intake, check the Nutrition Facts label before you buy. Some fat-free canned foods like beans and soups many contain a lot of salt. White beans Black beans Garbanzo beans Canned tomatoes Canned corn Other canned vegetables Canned fruit with no added syrup Tuna (canned in water, not oil)  Fat-free refried beans Canned soups with a clear base (avoid cream soups) Fat-Free Dairy Foods.   Not all fat-free dairy products taste good. So it's important to consider flavor when making your choice. Sometimes buying a low-fat version is better because you'll be satisfied eating less of it and consuming fewer calories overall. Fat-free Greek yogurt Fat-free traditional yogurt Fat-free or low-fat cream cheese Skim milk Low-fat cheese like part-skim mozza...