How I Am Shedding The Pounds

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The Big Secret to losing weight? Eat Less, Move More.

Now, I’ve never believed in losing weight as a fad, or just to look god or to fit in a size smaller.

However, when I started to put weight on, particularly around the middle, which isn’t good for anyone, particularly guys, I decided to make an effort to do something about it.

No fad diets. The only weight you’ll lose with most of those is that of the dollar bills in your pocket.

Five Guys Famous Burgers & Fries LLC

Cut out the obvious stuff. Eat less junk food. Calories aren’t everything of course, but when you look at trying to lose a couple of lbs a week, and the recommendation is to limit yourself to say 1600 calories a day, and you have a half pounder and fries for lunch, with a large soda, and that comes in at 1400 calories, it’s easy to see why you should keep away from fast food as much as possible.

Avoid chips and dips. Eat fruit instead. Eat unsalted nuts. Quit soda, drink water, or iced tea, preferably unsweetened. Yes, cut back on sugar, and sugary snacks. For a sugar fix, eat some grapes. They cost no more than a family size bag of chips anyway.

A 32 Ounce Craft Beer

Cut back on the booze, particularly beer, and particularly the heavier beers. Personally, I love those rich flavorsome craft beers, but some are 300 calories for a 12 ounce bottle. Now it’s easy to drink a six pack of some good stuff in an evening, and if you had that half pounder and fries and soda for lunch, you’ve had 3,200 calories today already, and that’s without taking breakfast and dinner into account.

Talking of breakfast, quit the donuts, and fancy coffee. Both your stomach and your wallet with thank you. Make a coffee at home before you leave. Get a thermal mug and take it with you in your car for your commute.

Cut out the creamy salad dressings. Make your own with olive oil, lime juice, a little sugar, and herbs.

Take a walk around once an hour if you’ve got a desk job. It helps circulate the blood around in any case.

Me

You don’t need to join a gym, unless you want to body build. Of course, if you want to join one, go right ahead, but some regular walking will do fine. Use the stairs for 2-3 levels, instead of the elevator.

Above all, don’t try switching from a junk food diet, to a healthy smaller one overnight. You’ll last maybe two days, and quit. Just start to make changes one at a time. You’ll not notice the changes that way, but after a short time, you’ll wonder why you ate so much crap, or had so much salt or sugar.

Does all the above work?

Well three months ago, I was 235lbs. Now, today, as I write this, I’m 194. I’ve done what I’ve written about above, and that’s about it. In fact, I’ve done less than that, because I didn’t even drink soda, or take sugar in my drinks to start with.

Has it cost me any money?

Nope. It’s saved money on groceries – the food simply stays in the freezer and refrigerator longer. The beer bill is a lot less, and when I do get a six pack now, I really enjoy it more than I did, and I find I only want one or two in an evening, instead of guzzling all six.

Don’t Ruin Your Salad or Your Waistline

Monogamy

Organic Green Salad

Many of those creamy salad dressings pack a huge penalty in calories and fat. Some are as high as 170 calories per two tablespoonsful, and almost 20 grams of fat.

The best dressing for a salad?

Go for something that’s olive oil based.

Here at TGFC, when we’re at home, we make our own. The juice of a lime, a little cane sugar, some olive oil, and some mixed herb. Just make enough for what you need right now. Mix it up, and leave to stand for an hour if you can, for the flavors to mingle.

Much healthier than most of the junk in a bottle you find on supermarket shelves!

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Fattening Foods When Out

Ladies you can now wee just like men with the incredible Shewee
Funnel Cakes

Deep fried dough covered in sugar! What could be worse for your figure, and for your body in general really?

Around 800 calories for the average serving, and a huge amount of fat.

Corn Dogs

Laden with fat and sodium, and well over 1,000 calories apeice, it’s another ‘better to be missed’ on the go snack.

Chilli Cheese Fries

Fat, salt and calories galore in these.  Best to be avoided if you’re trying to be healthy and/or shed a few pounds.

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More Sun – Is It Good For You?

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Kids Getting Rickets?

Adults with bone problems?

A lack of Vitamin D.

The Medical Discovery of the Century

Fish Tacos

For one thing, in the developed western world more of us are spending more time indoors. Parents tend not to let their kids outside as much as previous generations did. They cite fears of perverts, and the dangers of much increased traffic.  Their fears aren’t entirely groundless, particularly when it comes to the dangers of traffic.

Also, we hear time and time again about the danger of exposure to too much sun.

Most of tend to dover up a bit more, and lather on the sunscreen.

What about food?


Black And White Sun

There’s not a lot of foodstuff that contain much of it. Oily Fish, and food fortified with it, such as some milks.

Recently,  it was suggested that we should go outside, in the full sun, for twenty minutes, before we apply any sunscreen. Is that a good idea?

It could be, except that there are so many factors involved. What kid of complexion do you have? Paler skin absorbs UV (which the skin converts to Vitamin D) a lot quicker than darker skin, as a rule.  What time of day are you in the sun. It’s obviously more powerful at noon, than at sunrise or sunset. What part of the world are you in? The sun is often more powerful at lower latitudes (although those that live in the higher latitudes, will certainly testify to sunburn).

A team of scientists at the Norwegian Institute for Air Research have built a sunlight calculator for this purpose. It takes into account  all the factors mentioned above, and from it you can work out how many minutes you need to stand outside without sunscreen to get your recommended daily dose of D.

Small Steps To Start

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Kathy Walking Down The Stairs

Here at The Good Food Campaign we’re all about good healthy food, and aren’t a fitness site.

However, it is important to remember that as well as eating sensibly, it’s also important to take some exercise too. Aside from keeping your weight down, regular exercise can help prevent diabetes, colon cancer, and high blood pressure.

It doesn’t have to cost anything to exercise. You don’t have to spend money on gym subscriptions. If money is tight,  a half hour walk around the block is free.

You can start off with small steps (well perhaps not literally!). What we mean is that you don’t have to go headlong into a fitness regimen, anymore than you have to go from a 3,000 calorie a day diet to a 1,000 one overnight. Your body will loudly, and painfully, protest at either!

As with tackling diet, perhaps reducing your portion size a little at a time, perhaps one less potato on your dinner plate, you can do the same with exercise. Don’t start off trying to walk ten miles from the get-go. Just take a short 15 min walk, and then as the days go by, make it a little longer; walk a little faster, or both.

If you need some mutual support, then perhaps exercising with a friend, a neighbor, or your partner will help.

Whatever you do, don’t procrastinate over it, as that’s a big failing of the couch potato!

Local Diet

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Farmers Market

Forget all those expensive fancy fad diets. Lose 30lbs in a month? Who are they trying to kid?

The average sustained weight loss is about two lbs per week over time. Some weeks you may only lose a lb, other weeks perhaps you’ll lose three lbs.

Fruit & Vegetables

You’ll find that the flavors of really fresh fruit and vegetables, farm-fresh new laid eggs,  lean meat direct for local farms, and locally baked whole grain breads, will have you eating a bit slower, which will make you fill up on less food.Still one of the best ways to lose weight is to eat good tasting food. Instead of consuming bland salt and fat and preservative laden convenience or fast food, why not try out your local Farmer’s Market?

You see, your brain doesn’t tell you you’re full until about twenty minutes after you’ve eaten, so when you scoff down that 1,500 calorie huge burger and large fries, it’s not until those twenty minutes have passed, that your stomach tells your brain that you’ve eaten too much. Eat slower, and you will be fuller on less!