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.

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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.

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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.

Save Money and Do It Yourself

Of course, that is usually said to those who want to maintain their homes, or their car.

It equally applies in the kitchen though.


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Save money by eating out less, and eat more healthily.

Save money by cooking from scratch, and eat more healthily too.

It’s not a lot of use eating at home if all you do is eat take-out items or frozen TV dinners. For one, it won’t save you much money, and secondly, most take out food and packets of TV dinners are highly processed, with lots of added preservatives, colors, sodium and other junk like HFCS.

If you cook from fresh ingredients at home, you know exactly what you’re eating.

If you can buy organic meat, fruit and vegetables, it’ll still be less expensive, far healthier and much more nutritious than buying junk food.

Try planning ahead and you can save even more. For example, a larger chicken can last two days, and you oonly need to cook it once. As long as you properly refrigerate the leftovers you can have a healthy chicken salad the next day, or perhaps make some chicken fried rice (which will have a lot less sodium in than that from the Chinese take out). You an also use wholegrain rice, for added vitamins and fiber.

Try to work out what you’re going to eat for at least a few days, and then you won’t buy too much, and have it go bad before you eat it, particularly vegetables and fruit (as fresh meat can more easily be frozen as-is, whereas vegetables need to be prepared and blanched first before freezing).

Fat Kids

Have you heard “Oh, it’s ok, it’s just baby fat!” ?

Well, baby-fat turns into ‘puppy’ fat which turns into adult fat. Kids that are overweight, are more likely to turn into adults that remain overweight.

It can sometimes be traced to genetics, but it’s more often down to too much food, particularly junk food, and too little exercise.

Kids used to play in the street, or at the park, and more and more now sit in front of the computer, TV, or games console for hours on end instead.

Kids don’t need to be put on fancy diets either. That can often promote unhealthy ideas later in life, and give kids the impression that they need to be picky and fussy about what they eat. It’s good for parents to lead by example. No good telling junior they shouldn’t eat candy or fast food junk and should exercise if they frequently see you snacking on chocolate or pizza while not moving from the couch all day.

It’s no going to work if you suddenly decide to go on a healthy eating regime, and expect them to follow along without protest either.

Just stop buying one or two items. Cut back on chips. Let them have one bag a week, not three bags a day. The same with soda. It works best for ourselves, and for kids too, if we’re gradually weaned off the junk.

Try and make time to sit at the dinner table and eat, not at the TV. It promotes family conversation too, and gives you an opportunity to show enthusiasm for healthy options, by talking about them. Educate kids about what is best for them, but don’t ban them from junk totally or they’ll simply rebel and go buy it with their allowance behind your back in any case.

Often too, it’s good to cut back on portion size. Remember that your body takes about 20 mins to tell your brain that’s it’s full, so try and eat more slowly. Make it more of a family event, rather than the latest TV episode. You’ll all enjoy your food more, and less food will be more filling, and without feeling stuffed and bloated afterward.

Junk Really Is A Waste

Eat plenty of fruits, vegetables, fats such as nuts and olive oil, and eat lean meat.

Junk food really is a waste of money and a waste of time for your body. When you eat high sugar, high fat food that is full of empty carbohydrate, you actually screw up the signals that the brain sends out to regulate your consumption of food.

Insulin helps to control sugar levels on the body, and what needs to be stored and what need to be used. Leptin tells the brain that you’re not hungry any more, and helping you to stop eating before you feel physically bloated. Junk food screws up these mechanisms, leaving you feeling overfull, and often nauseous. One should feel satisfied after eating, but not bloated!

TV Junk Food

BY the time the average American child has reached the age of 18, they’ve watched between 10,000 and 15,000 hours of television, and seen up to 200,000 commercials, according to research done for the Children’s Television Act, passed by the US Congress in 1990.


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Also, a recent study undertaken by the Center for Science in the Public Interest (CSPI) for that almost 80% of foods that are advertised on the Viacom network of stations are too high is fat, salt and sugars.

At the same time over 25% of American children are overweight or obsese, and this is leading to health problems, both as children, and later in adult life.

The Advertising Coalition reports that $10-$15 billion is spent annually on kids’ food advertising.

Researchers found that for each additional hour of television viewed per day, daily servings of fruits and vegetables decreased among adolescents possibly due to television advertising (Boynton-Jarret, R, 2003)

So, it could be in your child’s interest, and also your own, to watch out for some of those many junk food commercials on the TV.

Next time you sit down to look, see how many food commercials promote healthy eating of unprocessed natural foods, and how many fall into the category of junk.