Blog on weight, How to Lose Fat on the Cheap

  So you’ve decided to reduce the carbohydrate in your diet. Now what? It’s time to think ahead a bit so you can have your best chance of success. Here are some steps to give you a strong start. First, I should explain that depending what type of carbs you eat now, cutting carbs doesn’t always result in weight loss. Vegetables are carbs and if you eat fresh green vegetables you can’t cut those out.  If you’re eating a lot of bakery goods like bread and cakes and processed foods like pizza, fries, etc., you can definitely cut back on those carbs. So what I’m saying is to cut back on the right stuff and you can lose weight. 1. Become Informed Read about various low-carb diets, or zero in on one. Ideally, read one of the books and become familiar with the principles. Above all, don’t fall for the common myths about eating low carb – such as that there are no vegetables or fruit, that it can’t be healthy, that it has to be boring, etc. Like other ways of eating, low-carb eating ca...

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...