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This page contains a list of all of the articles and posts that have been written on Walking Off Pounds.  They are displayed in reverse order by date with the most recent first.  

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Why so many pounds regained weight after weight loss and how to prevent the weight gain?  Energy Balance I am nearly 100% certain that this is not the first time you have tried to or have lost weight.  I know there are some folks out there that are blessed with a good metabolism but they…
Categories: Research, Weight Loss
Tags: Plan, Research, Structure, Weight Loss

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Cardiovascular risk reduction benefits may continue five years after weight loss program ends. Cardiovascular Disease Risk Factors Need another reason to lose weight.  This study evidence may motivate you to lose weight.  More motivation is a good thing, and hopefully, this will push you to success.  The bottom line is that even a small amount…
Categories: Research, Weight Loss
Tags: Cardiovascular, Diabetes, Risk Factors, Weight Loss, Why WAIT

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Quit Making Excuses and Get Motivated!   Motivation: Results Not Excuses Ok, you had a bad weekend and you slipped up and either did not exercise, splurged on snacks, or both.  But really, stuffing yourself like a Christmas turkey isn’t limited to the holidays. There are plenty of times we might be tempted to overeat.  My…
Categories: Weight Loss
Tags: Motivation Tip, No Excuses, Weight Loss

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A smooth and filly snack that packs island flavor. I love Piña Coladas or Pina Coladas if you do not have the special characters on your keyboard.  This is an awesome drink that I think you will love.  You will need a Ninja Blender and xylitol, pineapple extract, and coconut extract.
Categories: Nutrition, Recipe
Tags: Piña Colada, Recipe, Weight Loss

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Myth: If You Eat and Exercise Consistently, You Will Never Gain Weight Man and woman jumping rope If you exercise once a day, every day, the theory that you can eat whatever you want and not gain weight or fat is utter malarkey.  All the indulgent calories that you consume will just be offset by…
Categories: Exercise, Nutrition, Weight Loss
Tags: Diet, Exercise, Myth

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Chew More Slowly, Lose More Weight Woman Chewing Chocolate It has been widely postulated that eating slower or completely chewing your food will increase satiety or suppress your appetite.  In medicine and health research, folks often say things based on experience but with our any proof.  For years, my wife has nagged me to eat…
Categories: Nutrition, Research, Weight Loss
Tags: Appetite, Chew, Chewing, Satiety, Supress, Weight Gain, Weight Loss

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A mother's body fat may affect her child's risk of obesity. Chunky Baby It has been a common belief that obesity is mostly a learned behavior that children get from both parents.  In the past ten years, genetics has been increasingly blamed for obesity in individuals.  It has been postulated that the body mass index…
Categories: Nutrition, Research, Weight Loss
Tags: Babies, Obesity, Pregnancy, Research

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Apple Cider Vinegar: The Magic Bullet? Apple cider vinegar I can remember as a child that we always made apple butter and cider in the last summer in West Virginia. We would gather at the family farm to pick apples and press them for cider. I love the stuff and miss those simpler days of…
Categories: Nutrition, Research, Weight Loss
Tags: Appetite, Apple Cider Vinegar, Blood Sugar, Fat Loss, Satiety, Vinegar, Weight Loss

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Sugar type may be an independent risk for weight gain and disease.   I have been told for years that calories are calories and it does not matter from which source they come.  This month, I found a study in a PubMed search and a review article from Science Daily[1] that…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Fuctose, Glucose, Heart Disease, Sugar, Weight Gain

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A healthy burrito bowl your family will love for dinner. I absolutely love Chipotle's burrito bowls so I trying to find a healthier option.  Although not a copy of the original, I am certain you will like this one.  My family loves this as a healthier option. It is not only healthy, but it is…
Categories: Recipe, Weight Loss
Tags: Burrito Bowl, Recipe

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Not all snacking is bad.   Mindless Eating in front Television Snacking is when you consume food or beverages between your regular meals. Snacking is vilified because, for many of those trying to lose weight, this may be counter-productive to the end result.  Sure, if your idea of a snack is diving headfirst into the…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Snacking, Weight Loss

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Salt may not be as big of a risk to your health as you think. Salt Well As a physician, I get the question asked all the time. The fact is that there is not a clear answer. Even my father used to tell me salt was bad for me. He was not trying to…
Categories: Nutrition, Weight Loss
Tags: Hypertension, Question, Salt, Sodium, Visitor Question, Weight Loss

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Keeping Old Clothes Will Not Help Motivate You to Lose Weight Walk-in closet I have done it for years.  Whether the clothes are too big or too small, I keep the old clothes because I think I might need them if my weight swings back the other way.  I like a particular pair of shorts…
Categories: Weight Loss
Tags: Lose Weight, Motivation Tip, Old Clothes, Weight Loss

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Obesity in parents may be an indicator of developmental delays in children.   Obese Family We all know that obesity is not good for the individual and that families who are overweight tend to brood children that are overweight, but is your weight bad for your children's health.  Although the research is not definitive, there is…
Categories: Research, Weight Loss
Tags: Delays, Development, Obesity, Research

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Recent weight loss research found that long-term weight loss is difficult.   Obesity I found an article just after the holidays that was very depressing for me.  While searching for research to back up another post, I found an article on CBC - Canada entitled "Obesity Research Confirms Long-term Weight Loss Almost Impossible"​[1]​ that touted…
Categories: Exercise, Nutrition, Weight Loss
Tags: Long-term, Research, Success, Weight Loss, Weight Maintenance

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A smooth and filly snack that packs island flavor. I love Piña Coladas or Pina Coladas if you do not have the special characters on your keyboard.  This is an awesome drink that I think you will love.  You will need a Ninja Blender and xylitol, pineapple extract, and coconut extract.
Categories: Nutrition, Recipe
Tags: Piña Colada, Recipe, Weight Loss

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 You can enjoy your favorite foods by lightening the ingredients.   Making healthy choices is the first step to eating right and losing weight.  Cooking in a healthier way is another huge part of meeting this goal because if you cook the Paula Dean way with a pound…
Categories: Nutrition, Weight Loss
Tags: List, Recipes, Weight Loss

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One small step for weight loss. I started last week and I have made progerss. Report: Weight: 234 poundsBody Fat: 19%Diet: Fewer carbohydrates but still too many simple sugars. No alcohol. Exercise: Need to add the bike and walking. The bottom line: Small progress is still progress.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Healthy lifestyle leads to a significant reduction in type 2 diabetes. Diabetes Nearly everyone is looking for a way to live more healthily.  Now as you start a new year, maybe it is time to make a new move to a healthier lifestyle. The real question as you make this move is what is more…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes Type II, Metabolic Syndrome, Obesity, Weight Loss

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Don't quit, try again.   We live in one of the most prosperous nations in existence.  How do we prove that? Our waistlines. There are approximately 320 million people in the United States1.  68% of us are overweight or obese.  At any given time, about 50% of overweight people are trying to lose weight, and…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

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Raspberries and other red berries may assist with weight loss. raspberries Berries like raspberries have many health benefits and they are a delicious part of any diet. In recent years, many supplement companies have marketed raspberry ketones as a cure for weight loss, but why eat a pill or capsule when the fruit may do…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Raspberries, Research, Weight Loss

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Frozen and prepackaged meals can be a healthy option. Man and Microwave Meal Our society is increasingly on the go and has less downtime than many of our counterparts in the world. With the increased time at work and travel to and from, we look for more convenient ways to feed our families. Frozen and…
Categories: Nutrition, Research, Weight Loss
Tags: Dinners, Foods, Frozen, Meals, Microwave, Nutrition, Packaged, Processed, Weight Loss

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Apple cinnamon can be a delicious and filling start to your day. This is a great recipe for weight loss and a much tastier version of Apple Cinnamon Oatmeal. It is filling and full of fiber. Since it is made with Fairlife skim…
Categories: Nutrition, Recipe, Weight Loss
Tags: Apple Cinnamon Oatmeal, Oatmeal, Recipe, Weight Loss

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Myth: If You Eat or Exercise Consistently, You Will Never Gain Weight A common myth is that people who exercise should not gain weight.  The common belief is that fat people are lazy and if they exercise it would fix their obesity.  The fact is that weight gain is mostly an input and not an…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Myth, Weight Gain, Weight Loss

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Stress and overeating do not mix well. Stress and overeating are like gas and fire. They do not mix well or maybe they mix too well. I have gained too much weight and I feel terrible. I did this before and I can do it again. Report: Weight: 238 poundsBody Fat: 19%Diet: Too many carbohydrates…
Categories: Exercise, Progress Report, Weight Loss

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Homeopathic medicine or natural supplements can help with your weight but you have to be careful and choose wisely. Homeopathy. Herbal extracts in small bottles. Obesity is a huge problem around the globe and it is clear that commercial medicines and surgeries are not a solution for all of those who are suffering at the…
Categories: Exercise, Nutrition, Weight Loss
Tags: Homeopathy, Question, Supplements

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Whey Supplementation Helps with Weight Loss.   WP Powder with Scoop What is whey protein (WP)?  Proteins are the building blocks of our bodies and are made of chains of amino acids. Simply put, whey is one of the two proteinaceous compounds found in milk, with the other being casein.  When a coagulant called renin…
Categories: Nutrition, Research, Weight Loss
Tags: Body Fat, Casein, Fat Loss, Muscle Mass, Obesity, Protein, Weight Loss, Whey

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Mindfulness may help with weight loss Many writers and health advocates have touted the benefits of mindful eating and weight loss but there is limited research to back up this advice until recently. Face it! Mindfulness makes sense when it comes to weight loss. We have all had that moment when we were sitting on…
Categories: Research, Weight Loss
Tags: Mindfulness, Mindless Eating, Research, Weight Loss

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Chew More Slowly, Lose More Weight Woman Chewing Chocolate It has been widely postulated that eating slower or completely chewing your food will increase satiety or suppress your appetite.  In medicine and health research, folks often say things based on experience but with our any proof.  For years, my wife has nagged me to eat…
Categories: Research, Weight Loss
Tags: Appetite, Chew, Chewing, Satiety, Supress, Weight Gain, Weight Loss

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America's birthday is not a reason to gain weight. United States Flag Fireworks and freedom are a combination that marks every 4th of July in America. That’s what we do on the Fourth of July to celebrate the country’s birthday. It is filled with lots of burgers and hotdogs. The calories are a minefield that…
Categories: Nutrition, Weight Loss
Tags: Independence Day, List, Weight Loss

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The statement "fast food is too unhealthy for weight loss" is a myth.   Burger and Fries Now before you flood my inbox with emails, I am not saying that it is healthy to eat fast food every meal or even every day.  If you must have a fast food meal, it is more healthy if…
Categories: Nutrition, Weight Loss
Tags: Fast Food, Myth, Unhealthy, Weight Loss

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An intermittent energy restriction is a feasible option for weight loss. Woman lifting obesity Obesity is a huge problem in the United States and the world.  Obesity is a growing problem that is only superseded by our increasing waistlines.  Obesity, plainly, is one of the major health crises of the beginning of the 21st century.…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent, Research, Weight Loss

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A Single Additional Bottle of Cold Water Can Lead to Significant Weight Loss Glass of Water This is one of my quick tip articles.  Before we hit the research, let's discuss some background information.  Water is an essential element in our diets.  Our bodies have a need for water that is relentless to function efficiently.  The amount…
Categories: Nutrition, Research, Weight Loss
Tags: Boost Metabolism, Calorie, Quick Tip, Research, Water, Weight Loss

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Vegetarianism may not be the answer for men  Figure 1: Woman with vegetables We have all read the articles or watch the news on TV when they present the benefits of being vegetarian.  I have seen the small string bean slim scientist or health aficionado who claims that turning to vegetarianism is the cure for all…
Categories: Nutrition, Research, Weight Loss
Tags: Depression, Research, Vegetarian

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A Challenge of Terminology: Overweight or Overfat Overfat One of the problems with our current state of diet, weight loss, and obesity in the United States is the language we use. Every article I read refers to weight loss when they mean fat loss. I am no different because I interchange the worse at will.…
Categories: Research, Weight Loss
Tags: Body Fat, Obesity, Overfat, Overweight, Weight Loss

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Steel Cut Oatmeal: the perfect food and a superfood all rolled up in one. Oatmeal in the slow cooker. Oatmeal is a "superfood."  Although superfood is a made-up marketing term and can be misleading, it is absolutely the proper term for oatmeal.  Oatmeal is very filling when eaten, high in fiber (with both soluble and insoluble),…
Categories: Recipe, Weight Loss
Tags: Breakfast, Fiber, Oatmeal, Recipe, Satiety

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Pasta can be a very fulfilling meal, but can it be healthy? Not all noodles are created equal.  Even within the same brand, there may be a drastic difference in the nutritional content.  Because we enjoy pasta but want to eat healthily, we compared the nutrition information to help us choose the best.   As with…
Categories: Nutrition, Review, Weight Loss
Tags: Fiber, Healthier Pasta, Protein, Weight Loss

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Sleep can help you lose weight and avoid obesity and cravings.  We all know that sleep is essential for optimal health.  We do not function efficiently without enough sleep, and we are just plain grumpy if our sleep is interrupted, but we still fail to get enough good quality…
Categories: Research, Weight Loss
Tags: Craving, Obesity, Rem, Rem Sleep, Research, Sleep, Sucrose, Weight Loss

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Cardiovascular risk reduction benefits may continue five years after weight loss program ends. Cardiovascular Disease Risk Factors Need another reason to lose weight.  This study evidence may motivate you to lose weight.  More motivation is a good thing, and hopefully, this will push you to success.  The bottom line is that even a small amount…
Categories: Research, Weight Loss
Tags: Cardiovascular, Diabetes, Risk Factors, Weight Loss, Why WAIT

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Alcohol is the diet destroyer.   Quite a few of us enjoy social time after work and the relaxing and sedating effects of a drink.  It is a part of our society's traditions.  I am no different.  I love a good glass of bourbon and…
Categories: Nutrition, Research, Weight Loss
Tags: Alcohol, Diet Destroyer, Diet Killer, Moderation, Research, Weight Loss

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Breakfast: Is It The Most Important Meal of the Day? Breakfast We have all heard the statement that breakfast is the most important meal of the day.  My grandmother always told me it was unhealthy to miss breakfast.  I have read in many books that missing breakfast makes weight loss more unlikely.  Breakfast can help with…
Categories: Nutrition, Research, Weight Loss
Tags: Breakfast, Research, Weight Loss

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My Lessons from a Dietician Nutrition and Calories I recently attended a nutrition class that was offered for free at a local hospital.  It was an interesting class.  Many of the things discussed were things that we already know.  Don’t eat junk food.  Eat more fiber.  Eat more fruits and vegetables.  Reduce red meat consumption. …
Categories: Nutrition, Weight Loss
Tags: Body, Body Fat, Dietician, Eat, Fat, Nutrition, Registered, Weight

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Sleep can help you lose weight and avoid obesity and cravings.  We all know that sleep is essential for optimal health.  We do not function efficiently without enough sleep, and we are just plain grumpy if our sleep is interrupted, but we still fail to get enough good quality…
Categories: Research, Weight Loss
Tags: Craving, Obesity, Rem, Rem Sleep, Sleep, Sucrose, Weight Loss

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Is there a healthy alternative to corn-based tortilla chips? Strapping on the feed bag in front of the TV is harder to avoid as you watch your favorite football team.  Our falls are spent in tailgate party binge eating and drinking copious amounts of alcohol.  Snack foods are the bane of weight loss and maintenance.…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Tortilla Chips, Weight Loss

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Fruits and vegetables and fruits will help you lose weight.   Fruits and vegetables at a farmers market Americans, in general, eat too few fruits and vegetables.  Fruits and vegetables have several benefits that make them exceptionally beneficial for those trying to lose weight.  They tend to have more fiber than fruit juices but still have the…
Categories: Nutrition, Progress Report, Research, Weight Loss
Tags: Fruits, Nutrition, Research, Research Proven, Vegetables, Weight Loss

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Can exercise lead to meaningful weight loss? Exercise with Kettlebells The key to successful weight loss is creating an energy deficit. A negative energy balance or deficit will cause you to burn fat for energy in order to main the steady state and avoid the chaos of inefficiency that would ultimately result in death if…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Exercise, Weight Loss

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An American classic made just a bit healthier. This a healthier version of a recipe I once tried from Blue Apron.  I loved it so much that I slimmed it down.  Cheeseburgers are delicious but there are not exactly low-calorie.  This recipe is a repost from March 19, 2017.
Categories: Nutrition, Recipe, Weight Loss
Tags: Cheeseburger, Recipe

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These lucky seven snacks may help with weight loss and promote satiety. Weight loss fail! I can't count the number of times someone has told me how bad snacking is for dieting. The fact is that snacking can prevent you from gorging yourself on comfort foods and not all snack food are bad for you.…
Categories: Nutrition, Research, Weight Loss
Tags: List, Satiety, Snacks, Weight Loss

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Is sugar-free sucralose good For your health? Sucralose Sucralose is a no-calorie sweetener that contributes sweetness to foods and beverages without adding calories or carbohydrates. It is actually not entirely sugar-free. It is made from a process that begins with regular table sugar (sucrose); however, sucralose is really not a sugar. Your body cannot burn…
Categories: Nutrition, Weight Loss
Tags: Healthy, Question, Safe, Sucralose, Weight Loss

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Tight Clothing Can Motivate Weight Loss.   Motivation Tip 36 - Your Old Clothes Can Help With Weight Loss As you try to find some motivation to lose weight, all you have to do is grab a pair of shorts that do not fit well.  You have a pair of shorts or a short that might…
Categories: Weight Loss
Tags: Clothes, Motivation Tip, Weight Loss

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Does diet soda help or hurt weight loss?   A cold glass of soda drink The recent bans and taxes in liberal cities to paternalistically protect you from the evils of sugar or carbonation are nothing new.  The bullseye on soda or carbonated sweetened drinks has been around for a long time and they want you…
Categories: Nutrition, Research, Weight Loss
Tags: Artificial, Aspartame, Fountain Drink, Obesity, Research, Soda, Soft Drink, Sweetener, Waistline, Weight Gain, Weight Loss

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Counting calories is the key to successful weight loss. Fruits and vegetables with calories labels I am sure that you are often frustrated by your failed attempts to lose weight. You have tried just about all the weight loss techniques. Like many of you, I don't really discuss my diet or calorie counting amongst my…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Exercise, Nutrition, Weight Loss

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Red Tomatillo Salsa I love Chipotle Mexican Grill.  It is like the Subway of TexMex.  If you make smart choices, it can be healthy.  This recipe is a spicy salsa recipe inspired by their Red Tomatillo Salsa.  It is not the same, but I am sure you will love it.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Salsa, Tomatillo

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It is not eating at night but rather eating near your bedtime that causes weight gain.   Businessperson sleeping in office Nighttime eating, mainly before bed, has received considerable attention over the past several years.  Limiting food at night has been proposed as both a weight loss strategy and approach to improve health and body…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Nighttime Meals, Nutrition, Weight Loss

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Does diet soda help or hurt weight loss?   A cold glass of soda drink The recent bans and taxes in liberal cities to paternalistically protect you from the evils of sugar or carbonation are nothing new.  The bullseye on soda or carbonated sweetened drinks has been around for a long time and they want you…
Categories: Weight Loss
Tags: Artificial, Aspartame, Fountain Drink, Obesity, Soda, Soft Drink, Sweetener, Waistline, Weight Gain, Weight Loss

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Why haven't I lost weight? I have said this before, but it is time to review this topic as we enter into the new year.  We are impatient and expect instant changes.  Weight loss takes time, and you need avoid becoming discouraged.   Weight loss and fitness require a lot of effort that is more…
Categories: Exercise, Weight Loss
Tags: Advice, Homor, Weight Loss

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Do Carbohydrates Help or Hurt Weight Loss? Carbohydrates have been vilified over the years.  The Adkin's diet and other low carbohydrate diets have highlighted carbs as the primary cause of our obesity problem in the United States.  Is there any truth to this claim or is this just hype to sell books and low-carb foods?   Research…
Categories: Nutrition, Research, Weight Loss
Tags: Carbohydrates, Frutose, High Fructose Corn Syrup, Research Proven, Sugars, Weight Loss

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Memorial Day This year, Memorial Day is Monday, May 31, 2021. This day is very sacred and we should all take the time to remember those that have given their lives as a sacrifice for this country. Even this old Veteran learns a little about service and how to better honor those who came before…
Categories: Weight Loss
Tags: Holiday, Memorial Day

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, Home Chef, Nutrition, Review, Weight Loss

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Does Food Flavor Lead to Obesity? We all have foods that we crave.  The mere thought of eating them brings the flavor to mind and makes our mouths water.  It has often been postulated that sweet or fatty flavors by themselves might cause obesity.  Fat, sugar, and carbohydrates have been vilified as culprits when discussing…
Categories: Research, Weight Loss
Tags: Flavor, Myth, Obesity, Research, Weight Gain

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Color Up Your Food and Dinner Plate for Weight Loss When I started to research this as a topic after reading an article on colors of plates and weight loss, I thought this topic is crazy.  The color of a plate is not going to cause someone to lose weight.  What inherent property would a…
Categories: Research, Weight Loss
Tags: Hunger, Plate Color, Research, Satiety, Weight Loss

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Obesity is not due to Poor Self-Discipline. I do not know how many times during my years in the military have I heard an officer and enlisted Soldier refer to someone overweight as weak.  It is more than just willpower and a decision to be thin.  It is 100% false that weight gain/loss is all about…
Categories: Research, Weight Loss
Tags: Obesity, Weight Gain, Weight Loss, Willpower

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Is it just the fiber that makes Oatmeal a good choice or is there more to it? Oatmeal with berries and nuts It is estimated that during the Bronze Age (3200-600 BC), oats were first cultivated in Switzerland.  Oats had been around for a long time before that but were probably thought of as more…
Categories: Nutrition, Research, Weight Loss
Tags: Oatmeal, Research, Weight Loss

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Holiday weekend - a weight loss challenge.   Weight loss during the week is easy.  Holidays and weekends are a challenge.  We made it through November and December.  Now, welcome to January.  I am headed into the 4 days weekend: the weekend of the MLK holiday.  The holiday weekends are not helpful for maintaining a healthy…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Weekend, Weight Gain, Weight Loss

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Aspiration Therapy for obesity; a Safe and Effective Treatment or the 21st Century Tape Worm. In obesity, you have to understand the root of what causes most obesity.  Most obesity is not caused by a magical endocrine disorder or metabolic shortcoming that hinders someone from losing weight.  The problem in…
Categories: Nutrition, Research, Weight Loss
Tags: AspireAssist, Obesity, Research, Therapy, Weight Loss

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Losing Weight Can Expand Your Wallet While Trimming Your Waist! The number of Americans that are overweight or obese is approximately 72 million per the CDC.  Most are not motivated to lose weight but obviously, we are or you would not be on this website.  What can I do to…
Categories: Weight Loss
Tags: List, Money, Save Money, Waist Line, Wallet, Weight Loss

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Can Calcium Increase Weight Loss I already did an article that showed research raving that yogurt can help with weight loss.  We are told that milk and calcium are good for the bones and teeth.  I have read that calcium can do it also, but is there research to back that up?   Pouring milk Research on…
Categories: Nutrition, Research, Weight Loss
Tags: Appetitie, Calcium, Dairy, Fat Loss, Weight Loss

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Low-fat and Fat-free foods often contain as many or more calories as the full fat versions. In college, I remember when the avalanche of low-fat and fat-free products hit the market.  People flocked to the stores to buy and try these new products.  The marketing had sole them as a way to manage calories and eat…
Categories: Nutrition, Research, Weight Loss
Tags: Fat-free, Lose Weight, Low-fat, Myth, Nutrition

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Can Coconut Oil Help with Weight Loss? Almost everyone who is dieting wants to find a quick way to maximize the weight loss. We all know there are no magic bullets to weight loss, but there are some things that might help us increase our weight loss were assist with maintenance.  Could coconut oil be one of…
Categories: Nutrition, Research, Weight Loss
Tags: Coconut, Coconut Oil, Research, Research Proven, Weight Loss

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Calories differ based on the source.   Calorie Definition A calorie is a single measurement of energy, and each calorie is the same in terms of energy.  If they come from a different source, are they different in the way they affect the human body based on the laws of physics and thermodynamics?  Are all calories are created equal…
Categories: Nutrition, Research, Weight Loss
Tags: A Calorie Is Not A Calorie, Calorie, Calories Are Not Calories, Macronutrients, Protein, Research, Weight Loss

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Obesity and High Blood Pressure AKA Hypertension Diabetes and Hypertension affect many Americans. Hypertension is at epidemic levels, and like diabetes, high blood pressure is a silent killer. The number of people living with hypertension is predicted to be over 1.5 billion worldwide in less than…
Categories: Weight Loss
Tags: Blood Pressure, Hypertension, Obesity, Weight Loss

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Withings Pedometer  Bottom Line Up Front:  This is a good and effective pedometer.  It just plain works and has a lot of great features which are listed below.   Pedometers come in all shapes, colors, and sizes.   This particular model is the perfect shape and size to fit on your belt and the buttons are in the…
Categories: Exercise, Review, Weight Loss
Tags: Electronics, Exercise, Fitness, Pedometer, Walking, Withings

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Spicy Food Are Key to Lasting Weight Loss It has long been postulated that spicy foods can help to speed up your metabolism.  Capsaicin, which is the active ingredient in hot peppers, makes you sweat like you just exercised, but does it affect your metabolism?  Do chilies raise your body temperature and require your body to…
Categories: Nutrition, Research, Weight Loss
Tags: Hot Peppers, Research, Spicy Foods, Weight Loss

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Metabolic Syndrome: Is more than just overweight? What is metabolic syndrome?  Metabolic syndrome, aka Syndrome X, is a common condition that is every bit as prevalent as the common cold and likely way more expensive for us to treat.  Nearly 50 million Americans have metabolic syndrome and it has a family, age-related, and ethnic predisposition. …
Categories: Exercise, Nutrition, Weight Loss
Tags: Central, Diabetes, High Blood Pressure, Hypertension, Insulin Resistance, Metabolic Syndrome, Obesity, Weight Loss

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Obesity is a risk for COVID-related deaths even under 65. COVID Ben A lot of folks have assumed that youth provides protection from COVID. This is true to a point, but it is limited by some other risk factors. One such risk is obesity and another is diabetes or insulin resistance, so, even if you…
Categories: Research, Weight Loss
Tags: COVID, Obesity, Research, Weight Loss

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Obesity humor is not just a joke. A positive attitude and confidence can empower successful weight loss, but how is it possible if we continue to pile on with derogatory and sarcastic humor from all angles that make fun of and diminishes the problem and ridicules the individual.  A negative attitude can make losing weight difficult or…
Categories: Weight Loss
Tags: Attitude, Confidence, Editorial, Energy, Negative, Positive, Weight Loss

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Taxing Obesity: That will teach those overeaters!    This is the way many liberals and politicians think.  Tax them and punish them for their bad behavior and they will change.  How well ahs they worked out…
Categories: Weight Loss
Tags: Body Weight, Obesity, Overweight, Punish, Sin Tax, Tax

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Myth: If You Eat or Exercise Consistently, You Will Never Gain Weight A common myth is that people who exercise should not gain weight.  The common belief is that fat people are lazy and if they exercise it would fix their obesity.  The fact is that weight gain is mostly an input and not an…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Myth, Weight Loss

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Weight loss and energy supplements found to contain nine prohibited stimulants. <blockquote> Weight loss and sports supplements containing the compound deterenol have been associated with serious adverse events including cardiac arrest. Supplements Supplements containing stimulants are linked to ER visits for hundreds of thousands and hundreds of deaths annually. In the past, supplements have been…
Categories: Nutrition, Research, Weight Loss
Tags: Performance Enhancer, Research, Stimulant, Supplement, Weight Loss

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Ghrelin: The Gremlin of Hunger Hormones If you talk to the average American, they have heard of adrenalin, insulin, and cortisol.  If you mention ghrelin, they will probably think it was a corny 1980s film about little creatures that you should not feed at night or give water.  This one is almost as sinister and…
Categories: Research, Weight Loss
Tags: Appetite, Ghrelin, Hormone, Hunger, Obesity, Weight Gain

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 Diet Is Better Than Exercise  There is plenty of research out there that indicates that diet is better than exercise.  We've been taught that exercise is so important for weight loss.  I absolutely hate doing to the gym.  The question is, is it true that diet is better than exercise to lose weight? A lot…
Categories: Exercise, Research, Weight Loss
Tags: Diet, Exercise, Proven, Research, Weight Loss

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Doughnut are Satan's Minions Doughnuts are one of those things that are very hard to resist.  They are exceptionally delicious and I might even say addictive but they are also poisoned to your waistline.  They make you feel good with a euphoria that is to some as addictive as heroin.  There is nothing like the…
Categories: Nutrition, Weight Loss
Tags: Doughnuts, Evils, Fat, Obesity, Sugar. Editorial

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Fresh is better but frozen is fine! Frozen Food Isle I can remember, as a child, my grandmother telling me that flash foods were better than frozen foods. If you think about it, it makes sense that fresh food would be better for you than frozen food. Frozen food is processed and well, fresh food…
Categories: Nutrition
Tags: Fresh, Frozen, Fruits, Nutrition, Vegetables

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How to Incorporate Exercise into Your Day Ok, it is Monday after a weekend.  I hit the snooze button too much and now I have to play catch up on my steps.  Don't let your work schedule get in the way of 10,000 steps.  In an ideal situation, I would…
Categories: Exercise, Weight Loss
Tags: Exercise, Weight Loss, Work

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 Can I Eat Eggs and Lose Weight?   Successful weight loss is as simple as making good decisions for your breakfast.  Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.  Eggs are cheap, easy to make,  and they…
Categories: Nutrition, Research, Weight Loss
Tags: Eggs, Proven, Research, Weight Loss

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Stress and Cortisol: a struggle with Obesity This is the first of a four-part article on stress and cortisol.  If you understand stress and cortisol, you will understand one reason why Americans are getting fatter and fatter.  Sure we overeat, but stress and cortisol are arguably the main reasons why. What is Stress? Stress is…
Categories: Research, Weight Loss
Tags: Cortisol, Stress, Weight, Weight Gain, Weight Loss

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Omega-3: An Appetite Suppressant?  There is no such thing as a sure thing or a magic bullet when it comes to weight loss.  Around the globe, obesity and obesity-related illnesses represent a major public health challenge. The prognosis for citizens of the United States is exceptionally poor.  Unfortunately, there is no sunrise on the horizon and…
Categories: Research, Weight Loss
Tags: Fatty Acid, Leptin, Omega-3, Weight Loss

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   We spend a lot of time and effort on losing weight.  American's spend billions on supplements, health clubs, and weight loss books.  There is no quick fix so make a pledge today to change.  The key to last weight loss is making a change that sticks.…
Categories: Weight Loss
Tags: Inspirational Quote, Weight Loss

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Can I eat at McDonald's and still maintain a healthy lifestyle?   McWeight Fat food is the biggest minefield for dieters.   You are on the road and want something fast and your family chooses McDonald's.  Although it is not the best choice, you can still control your portion size and eat somewhat healthy.   Breakfast:…
Categories: Nutrition, Weight Loss
Tags: Diet, Eating Healthy, McDonald, Weight Loss

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How to create and maintain motivation! Motivation The most difficult thing about weight loss is motivation.  Motivation changes and is one of the first things to change as you near your goal.  Maintaining motivation over time is the largest obstacle to maintain weight loss and in my book, is the number one reason for weight…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Motivation, Weight Loss

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Coffee can jump start your weight loss plan. Coffee is a nectar of the gods.  It is miraculous what it does to me each morning.  It truly wakes me from my zombielike state each morning.  It starts every day for many around the world.   I can speak for my administrative assistant and she thanks our maker…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Research, Satiety, Weight Loss

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Stress as Cause of Weight Gain This a continuation of part 1.  Cortisol, as indicated in part one, is a stress steroid hormone. Many health experts say cortisol is public enemy number one. Researchers and doctors alike have indicated that it is a major cause of poor health in patients with chronic elevated stress and…
Categories: Research, Weight Loss
Tags: Research, Stress Reduction, Weight Gain, Weight Loss

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A smaller plate can lead to a smaller waist. I know it sounds ridiculous.  I have heard for years that using a smaller bowl or plate will help you eat less.  Today, when we eat out, our portion are huge and they seem to get larger every year.  We truly are not only supervising our…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Smaller Plate, Weight Loss

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One of my pet peeves is seeing many of the folks riding around stores on a motorized shopping cart.  Before you get mad, I am not criticizing…
Categories: Weight Loss
Tags: Disability, Food For Thought, Handicap, Motorized Carts

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Overeating is one reason we are overweight. It does not matter if you are trying to maintain weight loss or if you are just starting to lose weight, the reasons for less-than-successful weight loss are the same.  You have decided to make a change and are careful to know portion sizes and eat healthy choices, but…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Loss, Overeat, Reasons, Weight

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Fiber will fill you up and keep you full longer. I posted an article on the benefits of fiber.  This is going to be a multiple part series on high fiber foods you need to add to your diet on a regular basis.  I have found that if I get 30-50 grams of fiber in…
Categories: Nutrition, Weight Loss
Tags: Fiber, High Fiber Foods, Nutrition

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Cell phones can assist with weight loss and maintenance Cell Phone The obesity epidemic in the United States is exploding and has spread to young adults.   As it reaches higher and higher levels, it is leading to significantly more public health implications that will follow the youth in adulthood.   If we can implements…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Cell Phone, Research, Weight Loss

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Exercise: Slow Return to Running If you have not figured it out yet, I am in the US Military.  The military is very interested in readiness and part of readiness is being able to run from incoming fire.  I can run if you chase me with a baseball bat.  In fact, I am pretty sure…
Categories: Exercise
Tags: Exercise, Running, Slow, Walking

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Intermittent fasting for weight loss is safe and effective. Fasting Fasting is not a new practice.  Fasting is a practice that is older than many modern religions.  It is a central part of many religious practices, but the idea of using it for weight loss is relatively new.  Regardless, fasting is beginning to capture attention as a possible…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Fasting, Obesity, Weight Loss

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Leptin: the hormone that suppresses appetite  Many dieters struggle with weight loss because of their feelings of hunger.  They try to lose weight but their appetite gets in the way.  Many have tried unsafe fad diets that are based on science but do not fully understand the science behind them.  Recently, I wrote an article…
Categories: Research, Weight Loss
Tags: Appetite, Ghrelin, Hunger, Leptin, Obesity, Sateity, Satiety, Weight Loss

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Obesity and weight gain are the bain of fitness. “If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight.”  ― Subodh…
Categories: Weight Loss
Tags: Inpirational, Obesity, Quote, Weight Gain

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Comfort foods can add to your midsection. The best comfort food will always be greens, cornbread, and fried chicken. -  Maya Angleou Comfort foods are foods we use to soothe our anxiety and depression.  They make us calm and increase endorphins.  For me, my comfort food is pizza or pepperoni rolls  Heck, I will take…
Categories: Research, Weight Loss
Tags: Comfort, Food, Thought

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If you snooze, you will lose weight! This list is an extension of the 10 sleep suggestions article that I wrote a few years ago.  Sleep is essential for your health and successful weight loss.  The truth is that you can sleep your way to a smaller waistline.  If you do…
Categories: Weight Loss
Tags: List, Sleep, Weight Loss

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Should I pass on the salt or add salt to my food?   Salt Well To start, let us discuss what table salt is.  Table salt or sodium chloride is a white crystalline structure that contains equal parts of sodium and chloride.  The salt compound is bonded with ionic bonds from negatively charged chlorine atoms and…
Categories: Nutrition, Research, Weight Loss
Tags: Hypertension, Research, Salt, Visitor Question

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Cortisol: The Beer Gut Hormone Steroid hormone cortisol (hydrocortisone) structural formula Cortisol is a steroid hormone of the glucocorticoid class that is made and released by the Adrenal Glands in response to stress (Examples of glucocorticoid-like hormones are hydrocortisone and prednisone).  The adrenals located above each kidney.  It is often released in hard times to…
Categories: Research, Weight Loss
Tags: Cortisol, Hormones, Obesity, Weight Loss

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Portion control leads to higher level of weight loss success.   Portion Control Weight loss success in people is highly variable among individuals and what may lead to success in one may lead to failure in another.  Analysis of weight loss patterns in those that are successful may help those who intend to try to…
Categories: Nutrition, Research, Weight Loss
Tags: Portion Control, Research, Weight Loss

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Michelle Obama was right but missed the mark in her methods. Before you start reading, I am fairly conservative and a Ronald Reagan fan.  I consider him to be the best president in the 50 years I have been on this planet.  If this offends you, I suggest you stop reading now.  In preparing for this article,…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, School Lunches

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Raspberry Mint Green Tea This beverage is a delicious and refreshing drink that is low in calories and will help you lose weight.  It combines the tart taste of Raspberries and the refreshing zing of mint.     Raspberry Mint Green Tea Nutrition: …
Categories: Recipe, Weight Loss
Tags: Green Tea, Recipe, Tea, Weight Loss

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Advice on smartly navigating the weight loss landmines in the supermarket. When trying to lose weight, one of the most difficult activities you must do is grocery shopping. Since weight loss is 80 percent diet, going to the grocery store can be an exercise in torture. All those tempting goodies on the shelves, the delicious…
Categories: Nutrition, Weight Loss
Tags: Diet, Food, Healthy, Lists, Nutrition, Shopping, Tips, Weight Loss Tips

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Should I pass on the salt or add salt to my food?   To start, let us discuss what table salt is.  Table salt or sodium chloride is a white crystalline structure that contains equal parts of sodium and chloride.  The salt compound is bonded with ionic bonds from negatively…
Categories: Nutrition, Research, Weight Loss
Tags: Hypertension, Research, Salt, Visitor Question

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Ice Cream: The Frozen Nectar of Satan Ice cream is a fantastic thing unless of course, you are lactose intolerant then it is worse than the frozen nectar of stain.  You can get the yogurt version or lactose-free but they are not the same.  Ice cream is sweet can creamy cold goodness that our parents reward…
Categories: Weight Loss
Tags: Dessert, Ice Cream, Road Bump, Weight Loss

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Cardiovascular fitness reduces all-cause mortality. Exercise Many patients ask me if they should add exercise to their daily regime.  Very few patients should be told not to exercise so for most of you the answer is near 100% yes.  It widely accepted that cardiovascular fitness has an inverse relationship with mortality.   We have all…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Fitness, Mortality, Research

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Flawed last words of the health kick. I know you have said and done it.  You plan to start a new diet or exercise plan.  Shortly after the start or a few weeks into the diet, you become distracted and reach for that comfort food.  It is just a small slip, and those words come…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Healthy, Weight Loss

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Dragon Fruit Blackberry Smoothie Dragon fruit or Pitaya is a decent source of protein and it reportedly speeds up your metabolism making it a great fruit for weight loss.  Pitaya is also high in Vitamin C which helps to boost your immune system.  The fruit is cholesterol…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Tips to avoid late-night snacking Snacking can be the enemy of weight loss and cause significant weight gain.  If you can prevent snacking and grazing, you will be a step ahead in losing weight.  
Categories: Weight Loss
Tags: List, Snack, Weight Loss

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Stagnation The past two weeks have been full of the stagnation. Report: Weight: 224 poundsBody Fat: 19%Diet: Improved but too many sweets. Exercise: Daily on the bike. Need to go to two-a-days. The bottom line: Need improvement!
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Note, Weight Loss

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Intermittent fasting induces weight loss preferentially in obesity-prone rats Obesity is a leading health problem in the United States and obesity-related deaths due to disease such as diabetes type 2 and heart disease are on the rise.  Despite the abundance of weight-loss programs and treatments available, the health, fitness, and medical community are unable to…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent Fasting, Research, Weight Loss

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Obesity and weight gain are the bain of fitness. “If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight.”  ― Subodh…
Categories: Weight Loss
Tags: Inpirational, Obesity, Quote, Weight Gain

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Paternal exercise appears to improve glucose metabolism in offspring.   Father with two toddlers Dads, this is one more reason to shed that dad bod before you start procreating.  Exercise has many positive effects outside of physical fitness and improved stamina.  Exercise lowers stress and improves your cognitive ability.  Exercise is synergistic with diet in promoting weight…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Metabolic, Research

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A few days ago, I drank a regular soda for the first time in nearly 35 months and….…   Yes, you read that right.  I have not had a sugar-sweetened drink in nearly four years.  It is a conscious decision I made to avoid these damn drinks. …
Categories: Nutrition, Weight Loss
Tags: Editorial, Soda, Sugar, Weight Loss

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A simple Tex-Mex dish that is also healthy. Tex Mex Pizza A delicious and simple recipe for Mexican pizza your family will love. Mexican Pizza is delicious as a pizza crust or flour tortilla topped with any number of toppings. You can add beans, beef, cheese, sour cream, onions, tomatoes, jalapeños, or even guacamole. The…
Categories: Recipe, Weight Loss
Tags: Mexican Pizza, Pizza, Recipe, Weight Loss

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How to avoid overeating while traveling.   Traveling can create difficult obstacles to eating a healthy diet.  It may seem like the two are incompatible, and you may feel like just waiting until after the holiday season or your big trip.  The stress of traffic and being in the care with your family are natural…
Categories: Nutrition, Weight Loss
Tags: Dieting, Fast Food, List, Travel, Weight Loss

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Four week splurge come to an end. I made weight a month a go. I am back in the saddle - I hope. Report: Weight: 223 poundsBody Fat: 17%Diet: Better at avoiding sweets. No alcohol. Exercise: Once a day on my bike. The bottom line: Hopefully this continues.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Weight loss may help reduce falls and increase balance as we age.   Elderly Couple Walking on Beach When I was in medical school, evidence-based medicine was not the center of the training of new students and doctors.  Today, evidence-based medicine is the center of how medical providers practice medicine.  When I trained, I was taught…
Categories: Exercise, Research, Weight Loss
Tags: Balance, Exercise, Falls, Weight Loss

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Motivation is one key for weight loss success. The Way Get Started Is To Quit Talking And Begin Doing. ~ Walt Disney I have found it difficult to stay motivated and have to admit that I often fail to meet my target.  More times than not, I get backed into a corner and have no choice but to lose…
Categories: Weight Loss
Tags: Motivation, Weight Loss

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Exercise won't make you thin but it helps. Exercise assists diet in losing weight.   Exercise The United States and the rest of the world continue to struggle with a significant public health problem that is nearly entirely associated with obesity and inactivity.  This epidemic has far-ranging consequences that could cripple the world economy by…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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Emotional eating can be the end of your diet success.   Emotional eating We all have stress in our lives.  I often feel intense food cravings when my stress is high.  I reach for those comfort foods to soothe the stress and make me feel better.  The problem is that the comfort foods do not help me…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Editorial, Emotional Eating, Mindful Eating

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A simple chicken dish that is easy to make. This is an easy main course to put together.  Enjoy this chicken in a high-fiber wrap with a side of veggies and you have a quick and simple meal. You family will love this dish and ask for it regularly.
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe, Weight Loss

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Overeating is one reason we are overweight. It does not matter if you are trying to maintain weight loss or if you are just starting to lose weight, the reasons for less-than-successful weight loss are the same.  You have decided to make a change and are careful to know portion sizes and eat healthy choices, but…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Loss, Overeat, Reasons, Weight

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I got get back to making progress. I made weight 3 weeks a go. Too much alcohol and candy. Report: Weight: 227 poundsBody Fat: 18%Diet: Better at avoiding sweets. Exercise: Once a day on my bike. The bottom line: We start again, again.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected at assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Bile Acid, Black Tea, Green Tea, Oolong, Tea, Weight Loss

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The key to weight loss is a negative calorie balance.   Calculator I know this seems like a simple concept, but many cannot accomplish this simple task.  If you want to lose weight, you must create a deficit of calories.  It is this simple, if you eat too many calories, you will lose weight, and…
Categories: Nutrition, Weight Loss
Tags: Calorie Deficit, Weight Loss

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Fiber is filling and can assist with weight loss. We all know that fiber helps with lowering your cholesterol and risk of colon cancer.  In my opinion, when it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, exercise, calorie counting, and portion measuring put together: Eat…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Nutrition, Research, Weight Loss

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A break from the grind of dieting may be exactly what you need. Taking a break Are you having trouble losing weight? You can now join my frustration. Over the past 4-6 weeks, I have struggled to lose weight, and I am not sure there is a quick fix. The answer for both of us…
Categories: Weight Loss
Tags: Break, Diet, Editorial, Time-off

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Spicy Red Pepper Hummus : A healthier option than nachos It is Saturday and this is a great recipe for game day.  Yes, I know it is not nacho cheese, but you can dip with vegetable chips or bean chips and save a whole lot of calories.  This is a spicy hummus that will make you…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Weight Loss

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Exercise: Slow Return to Running If you have not figured it out yet, I am in the US Military.  The military is very interested in readiness and part of readiness is being able to run from incoming fire.  I can run if you chase me with a baseball bat.  In fact, I am pretty sure…
Categories: Exercise, Weight Loss
Tags: Exercise, Running, Slow, Walking

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More weight loss is better in patients with knee arthritis.   Osteoarthritis or arthritis I have always been taught that better is the enemy of the good.  In other words, more is not always better.  One of the biggest obstacles to good health is patient that believe if one is good, then more is better.…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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Type 2 Diabetes can be slowed or prevented. “No disease that can be treated by diet should be treated with any other means.” ― Maimonides Diabetes Diabetes type II or adult-onset diabetes is a genetic disease that is diet and nutrition-related.  If your parents have it, you likely have the gene that will give you this disease.…
Categories: Nutrition, Weight Loss
Tags: Diabetes, Diet, Food, Nutrition, Thought

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Cell phones can assist with weight loss and maintenance Cell Phone The obesity epidemic in the United States is exploding and has spread to young adults.  As it reaches higher and higher levels, it is leading to significantly more public health implications that will follow the youth in adulthood.  If we can implements interventions at…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Cell Phone, Research, Weight Loss

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Comfort foods can add to your midsection. The best comfort food will always be greens, cornbread, and fried chicken. -  Maya Angleou Comfort foods are foods we use to soothe our anxiety and depression.  They make us calm and increase endorphins.  For me, my comfort food is pizza or pepperoni rolls  Heck, I will take…
Categories: Research, Weight Loss
Tags: Comfort, Food, Quotes, Thought

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A simple but healthier twist on a family favorite. I have to admit that I love Italian.  I have a weakness for a simple pasta and meat sauce and I am looking for ways to make a quick dish that I can make and put in bowls in my refrigerator to eat for dinner for…
Categories: Nutrition, Recipe, Weight Loss
Tags: Italian, Recipe, Weight Loss

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I posted an article on the benefits of fiber.  This is going to be a multiple part series on high fiber foods you need to add to your diet on a regular basis.  I have found that if I get 30-50 grams of fiber in my diet each day that I am much less hungry.…
Categories: Nutrition, Weight Loss
Tags: Fiber, High Fiber Foods, Nutrition

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Two weeks post-weight-in I made weight a couple of weeks ago. Small indulgence and I back to losing weight. Report: Weight: 225 poundsBody Fat: 19%Diet: Better at avoiding sweets. Exercise: Twice a day on my bike. The bottom line: a little slip up.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected to assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Bile Acid, Black Tea, Green Tea, Oolong, Tea, Weight Loss

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Once day closer is just that - closer. I am not sure I know who said it, but I found it online.  Today I needed come inspiration.  I reassess my goals and I would like to get to 199 pounds and 18 percent body fat.  I am currently at 208 and 22.5 percent.  The body post…
Categories: Weight Loss
Tags: Inspiration, Motivation, Weight Loss

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Walking for two periods of exercise per day is better than one even if the total length is the same. Walking I have heard for years that a slim abdomen is made in the kitchen and not the gym. We know that exercise helps, but the fact is that exercise is not essential, takes longer,…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Walking, Weight Loss

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Family Food Preferences Not all of us have the option of preparing meals for just one.  Some of us have to consider our family, friends, roommates, etc. when choosing the weekly menu, shopping, and preparation of meals.  With Chuck living away for work, I must feed myself and our son.  The problem comes in that…
Categories: Nutrition, Weight Loss
Tags: Family, Food, Nutrition, Road Bump

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Egg Taco: a simple breakfast treat you family will love. This recipe is a very tasty breakfast meal that is easy to make. tacos are a key staple in Texas. I have grown fond of them during my time at Fort Hood. My family have grown to prefer them over a breakfast sandwich. I have…
Categories: Nutrition, Recipe, Weight Loss
Tags: Egg Taco, Eggs, Healthy, Recipe, Taco, Tex Mex

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Seventeen tips to help start your weight loss right. Whenever you strive to change, making the decision is the first step.  Pat yourself on the back for making that decision.  You have already accomplished the first hurdle.  You now need to be confident in your decision and have a positive attitude.  As your blood sugar…
Categories: Nutrition, Weight Loss
Tags: List, Motivation, Strategies, Weight Loss

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One week post weight-in On, last Tuesday I weighted-in and made weight. I had a little bit of indulgence over the weekend. I gained 3 pounds, but I am back in the saddle and living healthy. Report: Weight: 222 poundsBody Fat: 18%Diet: Too much alcohol and ice cream. Mmm, Ice cream. Exercise: Twice a day…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Bacteria supplementation appears to help with weight loss and metabolic syndrome Bacteria People have long looked for a magical weight loss cure. Anything that could help you gain that advantage against the losing battle to lose weight which most of us have struggled with our whole life. Although it is not coming to market or…
Categories: Nutrition, Research, Weight Loss
Tags: Bacteria, Metabolic Syndrome, Obesity, Weight Loss

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Motivation is the key to success in weight loss. Motivation I have found it difficult to stay motivated and have to admit that I often fail to meet my target.  More times than not, I get backed into a corner and have not choice but to lose weight or have severe ramifications. Over the years,…
Categories: Weight Loss
Tags: Motivation, Weight Loss

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Artificially sweetened beverages may not be as benign as we think. Refreshing Bubbly Soda Pop There are a lot of people out there who drink diet sodas. It is a huge market with sales in the billions of dollars. There is a perception that diet sodas are healthier than sugar-sweetened sodas. The manufacturers claim that…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Beverages, Diet Soda, Healthy Risks, Weight Loss

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Exercise can help, but a flat belly is made in the Kitchen. "I got kicked out of ballet class because I pulled a groin muscle.  It wasn't mine." - Rita Rudner  Exercise motivation is tough.  Many morning that I have planned to exercise ended with me rolling over and burying my face in the pillow…
Categories: Exercise
Tags: Exercise, Quote, Weight Gain, Weight Loss

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"Stressed spelled backward is desserts. Coincidence? I think not!" ~Author Unknown Chips, nachos and curls This a small food for thought on the simple things you can remove from your diet and how much weight you could lose in a year if you avoid them.  We are going to focus on sugar and junk food today.…
Categories: Nutrition, Weight Loss
Tags: Food For Thought, Junk Food, Weight Loss

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Weight training can assist with weight loss. Lifting Weights If you understand how you burn calories, you understand why it is important to keep muscle mass.  Weight lifting is one way to protect and build more muscle mass.   Many consider weight liftings or residence training to be one of the most important methods of…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss, Weight Training

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This week: Success. Tuesday, I weighted-in and made weight. I am really close! Report: Weight: 220 poundsBody Fat: 18%Diet: Much better!Exercise: Twice a day on my bike. The bottom line: Progress. I got this!
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Incentives can help with attendance but might not help with weight loss. One of the largest problems with community or work-related weight loss programs is engagement.  The old adage is true, you can lead a horse to water, but you cannot make…
Categories: Exercise, Research, Weight Loss
Tags: Research, Weight Loss, Wellness

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The slower pace will finish the race! One of the most important tips I can give you about starting slow.  If you start out from more sedentary or mild activity to level and try to go heavy or high-intensity exercise, you will likely either be unsuccessful or end in injury.  As you increase the intensity,…
Categories: Exercise, Weight Loss
Tags: Exercise Tip, Start Slow

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Exercise assists diet in losing weight.   Exercise The United States and the rest of the world continue to struggle with a significant public health problem that is nearly entirely associated with obesity and inactivity.  This epidemic has far-ranging consequences that could cripple the world economy by reducing the available workforce.  It even greatly impacts…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Research, Weight Loss, Wellness

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Alcohol does not have too derail weight loss, but it can.  Alcohol may be man's worst enemy, but the bible says love your enemy. - Frank Sinatra Ok, we all know that alcohol is full of calories, but we continue to drink it.  This point I would make is that if you can avoid alcohol,…
Categories: Weight Loss
Tags: Alcohol, Quote, Weight Gain, Weight Loss

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Low-calorie foods might not be the answer. Eating Cardboard Everyone thinks that foods that are high in calories are unhealthy.  I will refute this right now.  Plain and simple this is untrue.  Cardboard is low in calories…
Categories: Nutrition, Research, Weight Loss
Tags: Food For Thought, High-calorie Foods, Weight Loss

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Any pedometer will work to track activity. Pedometer Bottom Line Up Front:  This is a very cheap but effective pedometer.  It is made in China and I purchased it for about three dollars including shipping.  That being said, I just purchased a series 6 Apple watch.  Pedometers come in all shapes, colors, and sizes.  …
Categories: Exercise, Review, Weight Loss
Tags: Exercise, Pedometer, Weight Loss

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Slight improvement.   Name a diet, and you will find a diet that I have struggled to maintain.  I have tried Keto, low carb, paleo, and fasting.  I, like countless people, can tell me about my trials and tribulations with nearly every diet I have tried. Each time I tried a new diet, I saw a…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Cortisol: The Beer Gut Hormone Cortisol is a steroid hormone of the glucocorticoid class that is made and released by the Adrenal Glands in response to stress (Examples of glucocorticoid like hormones are hydrocortisone and prednisone).  The adrenals located above each kidney.  It is often…
Categories: Research, Weight Loss
Tags: Cortisol, Stress, Weight, Weight Gain, Weight Loss

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Eating cake can derail your weight-loss train. Parties often involve a celebratory cake.  Cakes are full of sugar and fat.  The best of all is a buttercream cake.  The cake is often made pound cake which contains over a pound of butter and flour and that does not count what is in the icing.  How…
Categories: Nutrition, Weight Loss
Tags: Cake, Nutrition, Road Bump, Weight Loss

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Daily regularity in breakfast consumption is associated with a healthier weight in women Breakfast Prior research has pointed to eating breakfast as being linked to a healthier weight. This link most notably comes from the National Weight Control Registry. The fact is that the evidence suggests that regular eating patterns may be favorable with respect…
Categories: Nutrition, Research, Weight Loss
Tags: Breakfast, Research, Weight Loss

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Even a cheap pedometer will work if you use it. Bottom Line Up Front:  This is a cheap but effective pedometer.  It is made in China and I purchased it for about $2 dollars and that included shipping. Pedometers come in all shapes, colors, and sizes.   Most are not the most accurate at measuring steps…
Categories: Exercise, Review, Weight Loss
Tags: Exercise, Fitness, Healthy, Pedometer, Walking, Weight Loss

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Disciple is a key to success in weight loss. I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.~Dolly Parton Discipline So you need a little inspiration to get you motivated to avoid the food you crave.…
Categories: Weight Loss
Tags: Disciple, Quote, Weight Loss

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Pedometers and The number of steps needed for a healthy lifestyle. If you buy a pedometer, smartwatch, or fitness tracker like a Fitbit, chances are the device will encourage you to take 10,000 steps a day. But do you have to walk this much to be healthy?   There are many recommendations on how many…
Categories: Exercise, Research, Weight Loss
Tags: Electronics, Exercise, Fitness, Fitness Electronics, Steps, Walking, Weight Loss

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected at assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Appetitie, Hunger, Satiate, Tea, Weight Loss

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Rest and sleep and two keys to weight loss success. "Early to bed and early to rise, makes a man healthy, wealthy, and wise".Ben Franklin So should you walk up at 5 am and go out for a run?  Ben Franklin said that "Early to bed and early to rise, makes a man healthy, wealthy, and wise".  In the…
Categories: Research, Weight Loss
Tags: Research, Rest, Road Bump, Sleep, Weight Loss

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Persistent self-weighing is one key means to increase the success of successful weight loss and maintenance. Scale and Tape Measure Self-monitoring of weight loss success is long suspected to be a successful method for increasing the efficacy of your weight loss plans. In fact, I have written several articles on this very topic and most…
Categories: Research, Weight Loss
Tags: Research, Self-weighing, Weight Loss

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If you choose wisely, eating healthy does not have to break the bank. grocery aisle Whenever I hear someone claim that healthy foods don't cost more than unhealthy ones, I can only shake my head and wonder if this is actually true. I am a physician and not poor by any means. I own a…
Categories: Nutrition, Research, Weight Loss
Tags: Budget, Editorial, Expensive, Healthy Food, Research, Weight Loss

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An introduction to Portion Control One of the most common reasons for failure in weight loss is overeating.  No matter if you are trying to lose weight or just start eating healthier the first thing you need to learn is portion control.  The first step is to really understand what a portion or serving size…
Categories: Nutrition, Weight Loss
Tags: Portion Control, Weight Loss

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The magic of pedometer is simple math. Ok.  The key to knowing more about pedometers is to know how the math works.  If you understand the math, you understand the science and mechanism behind the wizard that is a pedometer.  They are not all that complicated until you get to the smartwatch. Americans are becoming…
Categories: Exercise, Weight Loss
Tags: Electronics, Exercise, Fitness, Fitness Electronics, Obesity, Weight, Weight Loss

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Today's Stats: Weight: 224lbsBody Fat: 19% Goals: Weight 210Body Fat: 18% The bottom line: I am getting closer.
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Even more weight loss mistakes to avoid. You plan you diet carefully and limit snack to only the healthier foods.  But are you making good choices.  This series is all about looking at the not so smart choices you might have made.   Low-fat diets:  Recent studies have debunked the age-old claims that we should…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Loss, Mistakes, Weight, Weight Loss. Nutrition

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Peer pressure may be the root of all weight gain evil! One of the biggest obstacles to success in weight loss or weight loss management is peer pressure. Peer Pressure You are out to eat with your family and they decide they want to order dessert or your son opens the box of Oreos.  Oreo…
Categories: Research, Weight Loss
Tags: Peer Pressure, Research, Road Bump, Weight Loss

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Water can help you lose weight. Americans are estimated to be 5-10% dehydrated, but too much water can be just as fatal as dehydration.  I would suspect that this estimate is low based on my trips to the grocery store.  Everyone I saw was loading their cart full of soda and coffee.  Both of these may…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Research, Water, Weight Loss

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Addiction to being healthy is not easy.   I am addicted to food. I have been addicted to food for years.  This idea is not some new revelation, but it is something that I wish would go away. After many years of being exposed to its powers, I spent hours…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Execise, Healthy Life, Nutrition

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A healthy and delicious version of this popular Tex-Mex dish. Chicken fajitas are one of my family’s favorite recipes. I personally love to make it because it can be made in so many ways and it is easily to make. You can make them in a frying pan, grill them, or even back them on…
Categories: Recipe, Weight Loss
Tags: Chicken, Recipe, Tex Mex

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A pedometer can assist with accountability. Why buy a pedometer?  Many folks out there will tell you that you are wasting your money if you buy a fitness tracker or pedometer.  There are many benefits to buying one, but are they worth the investment?  How do pedometers help me with fitness and weight loss? Pedometer…
Categories: Exercise, Research, Weight Loss
Tags: Electronics, Exercise, Fitness, Fitness Electronics, Obesity, Weight, Weight Loss

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COVID was an interesting technique to lose weight.  I did not catch on purpose and I would not recommend it as a means, but it did work.   Today's stats: Weight: 225lbs Body Fat: 19% Goals: Weight 210 Body Fat: 18% Oops!  Reality Check:  I forgot my lunch…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Fiber is filling and can assist with weight loss. We all know that fiber helps with lowering your cholesterol and risk of colon cancer.  In my opinion, when it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, exercise, calorie counting, and portion measuring put together: Eat…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Nutrition, Research, Weight Loss

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Airport Food: The options are slim and unhealthy. Airline meal I am in the airport in Dallas and I have to say it is a nice airport.  With a 2 hour layover, I have plenty of time to walk steps in the airport.  The open area and walkways between terminals will allowed me to get…
Categories: Nutrition, Weight Loss
Tags: Airplane, Airport, Road Bump. Weight Loss, Travel

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Whey protein may help you lose weight. One of the most common supplements for muscle building and weight loss is Whey Protein.  I have heard a lot of outlandish claims on it.  I remember a press conference on YouTube a few years ago when one of the better-known companies claimed a higher rate of muscle…
Categories: Nutrition, Research, Weight Loss
Tags: Protein, Supplement, Weight Loss. Whey

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Time to back into the grind! I am on my way back from vacation.  I have experienced a bit of forced downtime based on my COVID testing.  I tested positive and have to be away from my family and work.  I missed my family but it might be the escape formwork that impacted my eating…
Categories: Progress Report, Weight Loss
Tags: Progress Note, Weight Loss

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An easy low calorie, high-fiber casserole.   This high-fiber casserole is one your family will love. Freekeh is a young green wheat that is often roasted and cracked. This traditional food of the Middle East has a pleasant nutty flavor and cooks in just 25 minutes. A high-fiber whole grain, freekeh is perfect for savory…
Categories: Recipe, Weight Loss
Tags: Chicken, Chile, Fiber, Food, Recipe

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Garcinia Cambogia is probably one to avoid! Source: Garcinia Cambogia Fruit which is a small green to pale yellow fruit that is shaped a like a pumpkin.  It is grown in Southeast Asia and Africa and is also know as brindleberry, Malabar tamarind, and kudam puli.   Garcinia cambogia…
Categories: Nutrition, Research, Weight Loss
Tags: Garcinia Cambogia Extract, Research, Supplement, Weight Loss

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COVID Positive and what do I do? Ok, here we are trying to start a new start after the new year and I test positive for COVID. I tested positive on 1 January. That one thing that surely can derail the weight-loss train. Then again, don't use COVID as a weight-loss technique. Sure nausea can…
Categories: Exercise, Progress Report, Weight Loss
Tags: COVID, Progress Report, Weight Loss

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Green tea boosts fat loss. Green tea has been widely recommended for just about anything that you can think up.  This liquid cure-all from the Orient is full of antioxidants and metabolism boosters.  The taste takes some time to get used to it, but once you do, it can be very pleasant. The question remains:…
Categories: Nutrition, Research, Weight Loss
Tags: Green Tea, Research, Weight Loss

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What is the history of pedometers?   Pedometers were first popular in the 1960s.  They gained fame in the 1964 Olympics in Japan as the 10,000 Step Meter or  Manpo-Kei.  This caused a fitness explosion in Japan and many walking clubs sprung into existence.  Even though this is when pedometers gained popularity, they have existed…
Categories: Exercise, Weight Loss
Tags: Exercise, Fitness Electronics, History, Pedometer, Walking

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High protein diets may help with weight loss. High Protein Foods How does protein consumption affect weight loss?  I am not going o discuss a particular source of protein.  This is a post reviewing general research on the amount of protein consumption and weight loss.   The fad diets are out there.  Everyone has heard…
Categories: Nutrition, Research, Weight Loss
Tags: High Protein, Research, Weight Loss

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Changing for life is the key to successful weight loss maintenance.   In college, I used to always toast a party with on toast: "Here is to having what you don't want and wanting what you don't have".  At the time, I thought I know what I wanted…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Weight Loss

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Airport Food: The options are slim and unhealthy. I am in the airport in Dallas and I have to say it is a nice airport.  With a 2 hour layover, I have plenty of time to walk steps in the airport.  The open area and walkways between terminals will allowed me to get in about…
Categories: Nutrition, Weight Loss
Tags: Airplane, Airport, Food, Nutrition, Travel, Weight Loss

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Healthy, positive emotions are key to weight loss success. Weight loss quote with apple and tape measure If you are trying to lose right or get healthier, the worst thing you can do is feel that you have slipped up or are failing.  Regret and guilt will follow and you will being to worsen your eating…
Categories: Weight Loss
Tags: Emotions, Weight Loss

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Let's get this weight loss party started.   The New Year has rolled around again, well, we are nearly there.  You have planned this moment for weeks to months and procrastinated.   You have made plans to abstain from your vices.  Your vice may be alcohol, bread, cake,…
Categories: Exercise, Weight Loss
Tags: New Year's, Resolution, Weight Loss

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Time to return to my path to better health. New Years. For a long time, I have the wrong priorities. I have been focusing on short term enjoyment and relaxation instead on my path to better health. I blame it on stress at work and temptations from my family. The fact is that this is…
Categories: Exercise, Nutrition, Weight Loss
Tags: Health, New Year's, Resolution, Weight Loss

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Travel and weight loss: a bumpy road. Ok, I am on my first big trip to take a vacation.  That is actually two obstacle to continuing my health kick.  One is traveling and the other being on vacation.  I plan to attack this differently than I have in the past.  In the past, I would take…
Categories: Weight Loss
Tags: Nutrition, Road Bump, Travel, Weight Loss

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New research points to a vegan diet as a solution for elevated weight and obesity. The biggest nutritional argument of the past twenty years has been between the low-carbohydrate and low-fat crowds.  There is plenty of research to back up both sides claims that…
Categories: Nutrition, Research, Weight Loss
Tags: High Carbohydrate, Research, Vegan Diet, Weight Loss

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So how exactly does intermittent fasting help lose weight? Fasting Scale I have been trying unsuccessfully to lose weight. I am not sure how to make this work and I think the problem I am having is that I am not sticking to the diet and I am drinking too much alcohol. I have been…
Categories: Nutrition, Weight Loss
Tags: Editorial, Intermittent Fasting, Weight Loss

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A delicious and filling smoothie recipe. Cinnamon Bun Smoothie
Categories: Recipe, Weight Loss
Tags: Cinnamon, Recipe, Smoothie, Weight Loss

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Eating healthy while eating out is not easy. Fast Food Restaurant I personally would prefer to not eat healthy when I eat out.  I would prefer to just eat what I want, but recently, I visited a restaurant that is a less common chain restaurant near Jacksonville, FL.  I reviewed the calorie content online as…
Categories: Nutrition, Weight Loss
Tags: Dining, Eating, Out, Weight Loss

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Merry Christmas!   This time of year is the perfect time to reflect and show appreciation.  Christmas is a time of sharing and giving.  I want to give my appreciation to everyone that has visited my site.  I am truly grateful for all of my readers, family, and friends that have and continue to support me…
Categories: Weight Loss
Tags: Merry Christmas, Weight Loss

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Christmas eve is a time for hope. Christmas Decor Today, I am taking a break from writing about my diet and path to health.   Every year on December 24, my parents would let us open a present.  Christmas is a huge time for businesses to make money.  We have over comercialized the holiday and…
Categories: Weight Loss
Tags: Christmas Eve

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Bacteria supplementation appears to help with weight loss and metabolic syndrome Bacteria People have long looked for magical weight loss cure. Anything that could help you gain that advantage against the losing battle to lose weight which most of us have struggled with our whole life. Although it is not coming to market or a…
Categories: Nutrition, Research, Weight Loss
Tags: Bacteria, Metabolic Syndrome, Obesity, Weight Loss

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Will Alli help with weight loss? Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.  It has been on the market since 1999.  In 2007, it was released for over-the-counter sales under the name Alli.  The difference between the two pills, Alli and Xenical, is dosage.  Alli is…
Categories: Research, Weight Loss
Tags: Supplement, Weight Loss

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Addiction to being healthy is not easy.   I am addicted to food. I have been addicted to food for years.  This idea is not some new revelation, but it is something that I wish would go away. After many years of being exposed to its powers, I spent hours…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Execise, Healthy Life, Nutrition

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A delicious side dish that will add a lot of flavor to any meal. A simple and delicious dish to serve with roast meats.  It is easy to make and even my teenage son loves it.  It is also very filling and full of healthy fats. My family loves this recipe so much I republished…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Weight Loss

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Calories from different sources are not the same. Cutting Calories I have had a lot of nutrition lectures.  Whether it was a medical instructor or a dietician that I visited when I was trying to lose weight, almost all of them said weight loss is all about calories.  Although this is true to a point, it…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Weight Loss

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Baby Steps My weight is creeping down. Report: Weight: 229 poundsBody Fat: 19%Diet: Improved but too many sweets. Exercise: Daily on the bike The bottom line: Progress, progress, progress.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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New research points to a vegan diet as a solution for elevated weight and obesity. The biggest nutritional argument of the past twenty years has been between the low-carbohydrate and low-fat crowds.  There is plenty of research to back up both sides claims that…
Categories: Nutrition, Research, Weight Loss
Tags: High Carbohydrate, Research, Vegan Diet, Weight Loss

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The facts about self weigh-ins. One of the most common questions I receive is how often should you weigh yourself. This is not a simple question and there is no right answer. I have been a physician for a long time and many health care professionals and fitness experts try to make it more simple…
Categories: Nutrition, Weight Loss
Tags: Obesity, Question, Scale, Water, Weight Loss, Weight-in

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Paternal exercise appears to improve glucose metabolism in offspring.   Dads, this is one more reason to shed that dad bod before you start procreating.  Exercise has many positive effects outside of physical fitness and improved stamina.  Exercise lowers stress and improves your cognitive ability.  Exercise is synergistic with…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Metabolic, Research

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If you choose wisely, eating healthy does not have to break the bank. grocery aisle Whenever I hear someone claim that healthy foods don't cost more than unhealthy ones, I can only shake my head and wonder if this is actually true. I am a physician and not poor by any means. I own a…
Categories: Nutrition, Research, Weight Loss
Tags: Budget, Editorial, Expensive, Healthy Food, Research, Weight Loss

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A sweet, salty, and tangy treat for tastebuds. This chicken recipe covers all the bases that I look for in a recipe I love. It is a combination of sweet, tart, and salty. It uses lean chicken breasts and takes less than 45 minutes to complete. This stuffed chicken recipe is easy enough to make…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe

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Eating Healthy In Restaurants Eating out with family and friends shouldn't be an excuse to eat unhealthy foods. This article contains five of my tips that I use to keep my calorie count down when I eat out.  Now, you can sit and enjoy your meal guilt free.   So,  you can sit and enjoy the company of your…
Categories: Weight Loss
Tags: Eating Out, Healthy Diet, Weight Loss

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Baby Steps I am eating a little better and I have been biking every day. Report: Weight: 230 poundsBody Fat: 20%Diet: Improved but too many sweets. Exercise: Daily on the bike The bottom line: Progress, progress, progress.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Fiber can reduce the weight loss effect of sugar. Cold glass of soda drink Weight gain after childbirth is a huge problem for many women. The baby and breastfeeding ramp up your metabolism and you add some weight to keep the baby safe. Anything you can do to limit post-delivery weight gain and to lose…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Obesity, Research, Sugar, Weight Gain, Weight Loss

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What is a healthy goal for weight loss? The problem with most dieters is they pick a target that is too lofty or unrealistic, and when they miss the mark, they become discouraged.  Being discouraged naturally leads to regret and guilt and these negation thoughts are not helpful with weight loss.  We are in the…
Categories: Weight Loss
Tags: Goals, Smart, Weight Loss

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What is a pedometer and how does one work? A pedometer is a relatively simple device.  Pedometers are devices that are portable and electronic, mechanical, or electromechanical that count each step a person takes by detecting the motion of the user's hands or hips.  They can be a simple mechanical device that just counts steps or as complex as the modern sports…
Categories: Exercise, Weight Loss
Tags: Calorie Counter, Exercise, Fitness Electronics, Pedometer, Step Count, Step Counter

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Quote to inspire a healthy mindset: Motivation So you need a little motivation to get you to lose weight and exercise.  Focus on success.  You can do this.  Avoid these negative thoughts of failure and you will.  It may not happen as quickly as you would like, but it will happen as long as you keep…
Categories: Weight Loss
Tags: Motivation Quote, Weight Loss

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Suggestions to help avoid gaining weight after an injury Walking Injuries can be a huge obstacle to weight loss. Plain and simple, weight loss is dependent on creating a calorie deficit. Sure, most of the deficit is made in the kitchen, but a lack of exercise will have an impact. It impacts both in calories…
Categories: Exercise, Nutrition, Weight Loss
Tags: Injury, List, Weight Gain, Weight Loss

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Does an illness need to derail your exercise plans? Should I exercise when I am sick?  This is not an exact answer.  But, I will do my best to provide an answer.    What type of illnesses are we discussing? allergiescoldscoughsear infectionssinusitistonsillitisthroat infections (sore throat) Whether you should exercise depends not he several issues: BenefitRisk…
Categories: Exercise, Research, Weight Loss
Tags: Cold, Common Cold, Exercise, Heat Injury, Illness

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One week post-feast I am eating a little better and I have been biking every day. Report: Weight: 232 poundsBody Fat: 21%Diet: Improved but too many sweets. Exercise: Daily The bottom line: One step forward.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Birthdays should be guilt free. Colorful cupcakes with candles spelling Happy Birthday Today is my birthday, and I am 53. I am a Sagittarius, and according to myth, I should be impulsive and fiery. I guess that is pretty much a fact. I fully intend to have my cake and I will eat it, too!!…
Categories: Weight Loss
Tags: Happy Birthday

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Artificially sweetened beverages may not be as benign as we think. Refreshing Bubbly Soda Pop There are a lot of people out there who drink diet sodas. It is a huge market with sales in the billions of dollars. There is a perception that diet sodas are healthier than sugar-sweetened sodas. The manufacturers claim that…
Categories: Research, Weight Loss
Tags: Artificial sweeteners, Diabetes, Heart Disease, Mortality, Research, Sugar

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Weight loss mistakes make it more difficult. The is part 2 of the series.  I hope you find it helpful.   Obesity - Causes and Effects Dehydration:  Hydration is key and it is a research-proven method to lose weight and keep it off.  If you do not get enough fluids, you will gain weight.  There…
Categories: Nutrition, Research, Weight Loss
Tags: Loss, Mistakes, Weight, Weight Loss

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The Wild West of supplements is mostly unregulated. Supplements Capsules Dietary supplementation is in need of a change. I sesame recommend a need for regulation or laws, but this is one area that needs some moderation. The actual crisis is the fact that the supplement manufacturers are made up of snake oil salesmen and crooks. Although…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, Supplement, Weight Loss

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If you snooze better, you will be more likely to lose weight. Sleep Sleep is essential for your health and successful weight loss.  The truth is that you can sleep your way to a smaller waistline.  If you do not get enough sleep, your metabolism will slow, and your body will degrade.  This post is…
Categories: Nutrition, Weight Loss
Tags: List, Sleep, Weight Loss

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Interval Training can assist with weight loss We have all looked for exercise to help maximize weight loss.  Which ones work and which ones do not?  All exercise will work for weight loss if you have a calorie deficit, but some work better. What is interval training?  Interval training is a type of exercise that combines various…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Interval, Loss, Training, Weight Loss

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Day sfter the feast and man I am bloated Thanksgiving came and is gone. Now is time for the crying as I step on the scale. Report: Weight: 233 poundsBody Fat: 21%Diet: Too many sweets and way too much food. Exercise: None The bottom line: Monday is a new start.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Walkingoffpounds.com wishes you a Happy Thanksgiving! Happy Thanksgiving to all my loyal visitors!  I really appreciate you stopping by my site, reading my articles or posts and following my weight loss story.  I hope you have a fun and eventful day…
Categories: Weight Loss
Tags: Happy Thankgiving

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Butter or Ghee: Which one is better?   The question of butter or ghee is quite a conundrum.  Ghee is all the rave.  Whether you are trying to lose weight or not, you can find lots of claims to the benefits of ghee with a quick internet search.  
Categories: Nutrition, Weight Loss
Tags: Butter, Ghee], Nutrition, Weight Loss

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Green Coffee bean may help with weight loss but it is probably not worth the risk. Green coffee beans are the seeds of the Coffee fruit.  They simply normal coffee beans that haven’t been roasted.  When we roast coffee beans to produce drinking coffee, the process reduces the chemical chlorogenic acid level in the coffee…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Supplements, Weight Loss

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Keto diets are too restrictive and are not sustainable for long haul. Ketogenic low carbs diet. The ketogenic diet or ‘keto diet’ is one of the new favorite diets that your see on the cover the grocery store garbage magazine. This a dietary approach is not new. Keto diets have been used for decades by…
Categories: Nutrition, Weight Loss
Tags: Editorial, Keto Diet, Ketogenic, Ketogenic Diet, Nutrition, Weight Loss

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Tips to avoid late-night snacking Snacking can be the enemy of weight loss and cause significant weight gain.  If you can prevent snacking and grazing, you will be a step ahead in losing weight.  
Categories: Weight Loss
Tags: List, Snack, Weight Loss

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Not all carbs are bad. Sure, they all end up as a simple sugar.  They all end up being stored as fat or burned for energy.   Products rich of complex carbohydrates. Now for the rest of the message: not all carbohydrates are the same.  There are two basic types of carbohydrates: simple and complex.…
Categories: Nutrition, Research, Weight Loss
Tags: Bad, Carbohydrate, Carbs, Myth, Nutrition

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A new start! Good progress and heading into the holidays! A little stagnation but no slips back. Report: Weight: 229 poundsBody Fat: 20%Diet: Too many sweets and alcohol.Exercise: The goal is 120 minutes of exercise and 8000 steps per day. The bottom line: Steps foward but there is a lots of room for improvement.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Supplements create short-term success and are not the answer. supplement capsules Supplements that claim to stoke or speed up the metabolism have been around for decades and currently go by the name thermogenic or metabolism boosters.   They are currently one of the most popular weight loss supplements in the world and the supplement companies have billions invested…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Supplements, Thermogenic, Weight Loss

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Weight loss supplements provide limited weight loss assistance. Suplements The weight loss supplement industry is a billion dollar industry.  There is a lot of research out there that seems to support the use of supplements to lose weight.  What is the truth behind the research and should I take supplements? There are all sorts of…
Categories: Nutrition, Research, Weight Loss
Tags: Bad, Danger, Good, Myth, Supplements, Truth

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Peanut butter can be a part of your weight loss plan. As a child, I loved to eat peanut butter sandwiches after exercise.  I used to have 1-2 after each football and basketball practice.  It is a staple food of many children and teenagers in America, but somewhere after that age,  peanut butter becomes vilified…
Categories: Nutrition, Research, Weight Loss
Tags: Peanut Butter, Research, Weight Loss

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Should I be worried? The "so-what" to research results from 2013. There are hundreds of millions so people suffering from Diabetes type 2 around the globe (if not more). This disease is caused by an inability to properly process sugar from the blood. Normally, insulin signals our cells to pull sugar from our blood when…
Categories: Weight Loss
Tags: Blood Sugar, Chewing, Editorial, Research, Satiety

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Thoughts of Quitting does not mean failure! Quitting Quote We all think about quitting because weight loss seems so hard.  Focus on your goal and why you decided to take this quest…
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Tags: Inspirational Quote, Quitting, Weight Loss

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Medications are hit and miss for weight loss...mostly a miss. I recently had a request to write and article one weight loss medications.   As a physician, I try everything in my arsenal to avoid having to go this route with patients.  I would prefer that they not have to take medications, but some are…
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Tags: Medications, Question, Supplements, Weight Loss

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A new start! Today I weigh 229 pounds and did not make weight but I can do this. I pray for progress. Report: Weight: 229 poundsBody Fat: 20%Diet: Too many sweets. My goal is to reduce empty calories and add fiber. Exercise: The goal is 150 minutes of exercise and 10000 steps per day. The…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Good vs. Bad fats. Figure 1: Pound of Body Fat Disgusting fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? The simple answer is no, it's not that simple.  Fats are an important part of a healthy diet and you cannot live without them.  Essential fatty…
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Tags: Healthy Fats, Nutrition, Weight Loss

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The real truth about supplements and myths:   Figure 1:  Mortal and Pestle: This how many herbs are ground up for medicinal use.     What is the truth about supplements? A lot of health-conscious Americans are taking a vitamin, mineral, or supplement today.  I believe natural medicine has a role in health and wellness.  I…
Categories: Nutrition, Research, Weight Loss
Tags: Bad, Danger, Good, Myth, Supplements, Truth

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Yogurt could be one key to unlock weight loss success. Yogurt One of the key lessons to achieving lasting weight loss is actually learning to eat correctly.  There are many foods that can be added to your diet to maximize weight loss or reduce weight gain.  One such food is yogurt.  There are plenty of…
Categories: Nutrition, Research, Weight Loss
Tags: Loss, Research, Weight, Weight Loss, Yogurt

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A new word to learn but eating method to avoid. Portion Control Definition: Snarfing: To eat or drink something very quickly in a way that people think is greedy. I am always amazed at how fast people can consume food. Personally, I have always eaten fast, but my eating speed picked up during medical school…
Categories: Weight Loss
Tags: Editorial, Portion Control, Weight Loss

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Reasons to eat more dark chocolate. Do you really need a reason to eat more chocolate?  Probably not!  Chocolate is the ultimate comfort food.  Chocolate is one of the simple pleasures in life that has been tied to just about any benefit you can imagine.  People claim it can reduce stress, protect your heart, and acts…
Categories: Exercise, Nutrition, Weight Loss
Tags: BMI, Chocolate, Exercise, Satiety, Weight Loss

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Exercise is not required for weight loss. This statement, "exercise is essential for weight loss," is far from the truth.  I have heard many so-called experts indicate that exercise is required to lose weight.  There are many problems with this statement and our near-religious belief that it is…
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Tags: Exercise, Myth, Weight Loss

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A new start! Today I weigh 228 pounds and I did not make weight this week. Report: Weight: 228 pounds - 7 pounds downBody Fat: 21%Diet: Improved. Need more fiber.Exercise: The goal is 150 minutes of exercise and 10000 steps per day. I did not meet this goal but I am riding the bike every…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report

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Are Chickpeas Good For Weight Loss? Chickpeas Most dieters are looking for healthy and filling foods for their dietary plan. Putting together a healthy meal plan is confusing and it is hard to navigate the minefield of the healthy and unhealthy meal and snack options. The good news is that one such healthier option is…
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Tags: Chickpeas, Question, Weight Loss

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Inspiration may help you start right! Here is a thought.  Get started with the first step to being healthier today.  Lose one half pound per week.  That sounds like very little and you may…
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Tags: Inspiration, Quote, Weight Loss

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Intermittent fasting obtained more weight loss than Paleo or Mediterranean diets. Woman scratching her head. Intermittent fasting and Paleolithic diets are all the rage today. If you walk out of the grocery store, you will find multiple magazines pushing these diets and the recipes as a means to produce weight loss. The problem is that…
Categories: Nutrition, Research, Weight Loss
Tags: Dieting, Intermittent Fasting, Research, Weight Loss

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Our own lack of compassion for our selves is a key reason for weight loss failure. Central Obesity Daily, millions of individuals seek to lose or maintain weight loss. Despite the fact that millions of Americans are struggling with obesity, we failur to understand the our own shortcomings. Although we will forgive others, we fail…
Categories: Weight Loss
Tags: Behavioral, Compassion, Editorial, Weight Loss

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A loaded pecan smoothie. I am from Georgia and have many pecan trees on my farm. Pecans are high in fiber and antioxidants.  The addition of pumpkin and banana make this an excellent source of vitamins and minerals.   In my home town, you can smell the pralines as they cook year-round. It is intoxicating. I…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chocolate, Pecan, Recipe, Smoothie, Weight Loss

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Avoiding mistakes is the key to success. Weight loss fail. Losing weight is not easy.  For some, the struggle to maintain a healthy weight, and others just give up and wallow in their obesity.  There are lots of mistakes you can make during your endeavor to lose weight.  These traps will lead to you ultimately failing…
Categories: Exercise, Nutrition, Weight Loss
Tags: Loss, Mistakes, Weight, Weight Loss

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Starting to get in a groove. Today I weigh 229 pounds and I am starting to gain a little confidence. Report: Weight: 229poundsBody Fat: 20%Diet: Still need to cut back on alcohol and sweets a little more, but I am doing better. Exercise: I have started using my bike and walking every day. The bottom…
Categories: Exercise, Progress Report, Weight Loss
Tags: Exercise, Progress Report, Weight Loss

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The answer is clear: it is not safe! Candlenut seeds Nearly everyone is looking for the magic bullet to assist with weight loss and keeping it off once people hit their goal. There are many things that are safe and effective for losing weight and keeping it off. Unfortunately, candlenut in not one of them.…
Categories: Nutrition, Research, Weight Loss
Tags: Answer, Candlenut, Question, Research. Supplement, Weight Loss

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Restricting calories on low-carbohydrate results in more weight loss than a low-fat diet. Products rich of complex carbohydrates. The low carbohydrate versus low fat argument seems to never ending and no two experts agree, but the evidence is growing in research. The macronutrient debate for weight loss will continue no matter how much research is…
Categories: Nutrition, Research, Weight Loss
Tags: Low Carb, Low-carbohydrate, Research, Weight Loss

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Smaller meals mean fewer calories...Maybe. Myth If you have health problems, discuss this and any dieting plans with your doctor or dietician.  They can help individualize your plan to your disease condition. One of the most common myths I hear is that it is better to eat 5-6 smaller meals rather than three larger meals. …
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Research, Smaller Meals, Weight Loss

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Hunger is the bane of a successful diet plan. Hungry and craving. Many of us that have dieted are are dieting experience unexplained and unwanted hunger. It crops up from the gut at inconvenient times and despite your best efforts to avoid it, you now are craving good. The cravings have ensure that now you…
Categories: Nutrition, Weight Loss
Tags: Editorial, Hunger, Satiety, Weight Loss

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A tangy smoothie with the taste of persimmons. Persimmons are grown all over the world. They have a sweet, almost honey-like flavor. These treats are full of vitamin C. The coconut adds a sweet, creamy flavor, and the fiber will keep you full. It has a mix of green and tropical sweetness. It is kind of…
Categories: Nutrition, Recipe, Weight Loss
Tags: Green, Smoothie, Tropical, Weight Loss

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Coffee can be a healthy part of nearly any diet. Cup of Coffee "Coffee is dangerous and unhealthy."  This is preposterous and untrue for most of us.  The reasoning behind this is coffee…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Dangerous, Mortality, Myth, Nutrition, Weight Loss

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One step forward toward success. Today I weigh 231 pounds and I have made a little success with 4 pounds of weight loss. Report: Weight: 231 poundsBody Fat: 20.4%Diet: I have done better, but need to go a lot more. Exercise: 120 minutes of exercise and 10000 steps per day x 3 days. The bottom…
Categories: Exercise, Progress Report, Weight Loss
Tags: Exercise, Progress Report, Weight Loss

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Is sugar-free sucralose good For your health? Sucralose Sucralose is a no-calorie sweetener that contributes sweetness to foods and beverages without adding calories or carbohydrates. It is actually not entirely sugar-free. It is made from a process that begins with regular table sugar (sucrose); however, sucralose is really not a sugar. Your body cannot burn…
Categories: Nutrition, Weight Loss
Tags: Healthy, Question, Safe, Sucralose, Weight Loss

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Physical activity a risk is a protective factor against dietary lapses after weight loss. Woman exercising with personal fitness coach. Nearly everyone who is trying to lose weight and gained the weight back dreads relapse on their next try. The fact is that very few people avoid weight regain that comes after weight loss. Dietary…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Relapse, Research, Weight Loss, Weight Maintenance

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Consistent initiation of sleep appears to assist the maintenance of body weight Young girl sleeping in bedroom Several studies have suggested that reduced sleep duration and quality are associated with an increased risk of obesity and related metabolic disorders, but the role of sleep in long-term weight loss maintenance has not been thoroughly explored in…
Categories: Nutrition, Research, Weight Loss
Tags: Metabolic Syndrome, Obesity, Research, Sleep, Weight Loss

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The prefect diet for weight or fat loss is a utopian pipe dream that does not exist. Obesity. If you ask 100 people what the prefect diet is, you will get nearly 100 varied answers. The number of possibilities is quite overwhelming and will quickly drown those looking for assistance. There are so many diets…
Categories: Weight Loss
Tags: Edit, Editorial, Perfect Diet, Weight Loss

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A delicious breakfast or an afternoon snack. A flavor blast of peach, ginger, kiwi, and banana gives you a smooth texture like a milkshake that is creamy. You’ll feel like you are having a real treat, but this tasty smoothie is made with all fresh and nutritious ingredients. It is nutritious enough for breakfast and delicious enough…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Walking is a lower impact exercise and better tolerated as we age. Walking Why did I choose walking as a form of exercise?  This is an easy answer for me.  It is an exercise that I can continue as I age.   Walking Walking can be a simpler form of exercise for the beginner, overweight, sedentary,…
Categories: Exercise, Weight Loss
Tags: Exercise, Walking

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A new start! Today I weigh 235 pounds and I will not make weight by the time I have my next PT test and weigh in. I hope for some progress. Report: Weight: 235 poundsBody Fat: 21%Diet: Too many sweets. My goal is to reduce empty calories and add fiber. Exercise: The goal is 150…
Categories: Exercise, Progress Report, Weight Loss
Tags: Exercise, Progress Report, Weight Loss

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Nutrition labels are confusing but don't fret, you can figure them out. The new nutrition labels have been clarified to be less confusion but you need to understand the basics to comprehend the labels. Reading labels can be tricky and it is easy to misread them and over-consume. Consumers are becoming more health-conscious and knowledgeable.…
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Tags: Nutrition Labels, Question, Weight Loss

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Television may cause you to consume higher calorie intake. Mindless Eating in front Television Eating while doing something mindless such as television appears to increase the risk of over consumptions and obesity. It makes sense that the distration of one’s mind might make it more difficult to notice when you feel full. There has been…
Categories: Research, Weight Loss

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High levels of sugar consumption appear to promote obesity and change gut microbe flora. Sugar Weight control and obesity are huge problems in the united states and they are growing as fast as the average waistline. Obesity is the single largest growing health issue in the United States. We all know that increased caloric consumption…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Obesity, Research, Sugar

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A healthy diet is not as simple as low-carbohydrates or low-fat.   healthy lifestyle = good health and good food If you ask ten people to define a healthy diet, you will get at least 8-9 different answers.  May will say that is some variant of a low-fat diet, but others will say it is low sugar…
Categories: Weight Loss
Tags: Editorial, Healthy Diet, Nutrition

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The delicious smoothie is satisfying deep purple. This is a strange period in Georgia. In July and August, I begin harvesting my blackberries. These are a great ingredient in my smoothies and they go great with just about any other fruit. Pomegranates are what I have chosen to add to this smoothie. These two berries…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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The benefits of walking over other ambulatory exexcise. I have often though about returning to running.  I remember my days in Germany running with a jogging stroller for fitness and in hope that this would induce sleep for my son.  It gave my wife a break and was a means for me to exercise.  I…
Categories: Exercise, Weight Loss
Tags: Exercise, Walking, Weight Loss

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Fructose is passed through breast milk, and even a small amount is associated with increases in body weight Dietary sugars and in particular add sugar have been shown to promote excess adiposity, body fat,  in both children and adults.  This being said, no…
Categories: Nutrition, Research, Weight Loss
Tags: Body Fat, Breastfeeding, Obesity, Research, Weight Loss

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Is it better to eat before or after exercise? Happy Young Businesswoman Doing Stretching Exercise At Workplace Exercise fanatics have as many opinions about their routines and diets as there are exercisers. No two agree with what is the best timing of meals to exercise. Some feel that meals would occur before exercise to provide…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Meals, Weight Loss

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Beverages with added sugar are not so sweet on your waistline after childbirth. Cold glass of soda drink Weight gain after childbirth is a huge problem for many women. The baby and breastfeeding ramp up your metabolism and you add some weight to keep the baby safe. Anything you can do to limit post-delivery weight…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research, Weight Gain, Weight Loss

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Activity monitors such as a Fitbit work for some. Fitbit Versa Obesity is a major health concern in western countries and it is growing just as fast as the suffers' waist lines. In teh United States, patients with obesity can attend weight-loss programs that incldue a mix of exercise and dietary education. Changes in dietary…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Activity Monitor, Exercise, Obesity, Research, Weight Loss

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Social Media could a new way to jump-start your weight loss plan. Instagram. One of the hardest parts of making a big change is getting and staying motivated. There are many tips and tricks to staying motivated and inspired to continue on your path to better health and weight loss and one of the biggest…
Categories: Research, Weight Loss
Tags: Editorial, Instagram, Research, Weight Loss

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A delicious smoothie to remind you of a childhood treat. When first introduced, smoothies were a huge success. They are a far cry from the Orange Julius drinks I had a child. They are nutritious and can be a filling part of or replacement for a meal while on the go. My all-time favorite is…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Tropical, Weight Loss

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Weight loss is dependent on calories. Okay.  Let's start with the basics.  If you understand the why and how of weight loss and weight gain, losing weight is an easy concept that is very difficult to maintain.  Weight loss is not as easy as just pushing back from the table or not filling the feed…
Categories: Nutrition, Weight Loss
Tags: Biochemistry, Calories, Weight Loss

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Most cholesterol is made by our bodies and not ingested in our diet.   Like most of you, I grew up being told that foods like red meat, eggs, and bacon raise our cholesterol levels and that I should avoid them. This belief is based on the fat diet…
Categories: Nutrition, Weight Loss
Tags: Cholesterol, Myth

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Coffee can be a part of a healthy lifestyle. Coffee Caffeine use is increasing worldwide. I personally have several cups every morning and several sodas during the day. I find that consumption allows me to focus and improves my performance. For years, many professional groups have recommended that we reduce our consumption because of the…
Categories: Weight Loss
Tags: Arrhythmia, Research, Weight Loss

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Probiotics promote satiety and increase weight loss. fiber Prebiotics are a type of fiber that the human body cannot digest. They serve as food for probiotic microorganisms. These tiny living microorganisms have may helpful effects on our digestive track and health. Both prebiotics and probiotics may support helpful bacteria and other organisms in the gut…
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Tags: Prebiotics, Research, Weight Loss

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Online support and weight loss program can lead to significant weight loss. Surprise From Scale Obesity is a huge problem around the world. The worldwide epidemic has been associated with a large increase in morbidity and mortality. Although it was initially centered in developed countries, it is not expanding just as fact the waistlines in…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Digital, Internet, Research, Support, Weight Loss

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Using pills or supplements for weight loss does not result in lasting weight loss and they are a huge risk to your health. Pills: Ooo Petty Colors Every dieter is looking for a quick way to get a leg up on obesity. With today’s sedentary lifestyles, it is near impossible to accomplish meaningful weight loss…
Categories: Nutrition, Weight Loss
Tags: Editorial, Medication, Supplements, Weight Loss

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A refreshing green fruit smoothie. Collard greens are one of the only vegetables with protein and they have a healthy dose of fiber as well. They do not stop there because they are high in vitamins A, C, and calcium.  This mixed with cashews and fruit to round out the nutritional smorgasbord. This smoothie will…
Categories: Recipe, Weight Loss
Tags: Green, Recipe, Smoothie, Weight Loss

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Water can help promote weight loss. Glass of water Most of Aermcian's think they drink enough water. Nothing could be further from the truth. Most of the daily intake of water comes from food and beverages. The average American is chronically dehydrated and some are dehydrated by as much at 25%. Most experts recommend for…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Tidbit, Water, Weight Loss

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A study found people would rather take a pill than exercise to treat high blood pressure. The American culture is teetering on the edge of an abyss.  We are pending a fall into a state of poor health that is unprecedented on this scale.  Sure, we had…
Categories: Weight Loss
Tags: Exercise, High Blood Pressure, Research

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A higher protein diet may be just what you need to maintain weight loss. Obesity - Causes and Effects High-protein diets have long been the craze around the world. Many book have highlighted them for both weight loss in the management of obesity. These diets have been around for many years and have been rigorously…
Categories: Exercise, Research, Weight Loss
Tags: High Protein, Obesity, Research, Weight Loss, Weight Maintenance

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Alcohol is an empty calories can be the roadblock on the path to weight loss. Alcohol may not be as bad for weight loss you may think it is. There is research that has shown that a single drink a couple of times a week may lower your risk of becoming obese, but those who consume…
Categories: Nutrition, Weight Loss
Tags: Alcohol, Obstacle, Road Bump, Weight Loss

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Four versus six-hour restrictive eating for weight loss Fasting Intermittent fasting is all the craze today. Many dieters are giving it a try to assist with weight loss and scientifically, it makes sense that fasting should work for weight loss if you can maintain it. The most common fast today is the 16:8 hour fast…
Categories: Nutrition, Research, Weight Loss
Tags: Fasting, Intermittent Fasting, Research, Weight Loss

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Is a breakfast of toast and coffee healthy? Good morning!!!!! I am not a morning person, but I am excited to start fresh today.  If you have read any of my posts, you know I have decided to switch my diet around.  This is my first meal.  This is not regular toast, this is higher…
Categories: Nutrition, Weight Loss
Tags: Breakfast, Fiber, Meal, Protein, Weight Loss

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A healthy smoothie with the taste of pumpkin spice. This pumpkin spice matcha smoothie is the perfect warm beverage to start your day. This recipe will remind you of the Halloween dessert pumpkin pie, but it is a lot more healthy.  Skip the coffee and try this energizing, healthy drink instead! It has a filling list…
Categories: Recipe, Weight Loss
Tags: Pumpkin Spice, Recipe, Smoothie, Weight Loss

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Chicory root is a common additive to food.  It is also known as inulin.  You can read more to find out specifics and the pros and cons of Inulin. Figure 1:  Chicory Flower Chicory or Cichorium intybus grows in the United States and is cultivated in Mediterranean areas in Europe.  Chicory is a somewhat woody, perennial herbaceous plant of the…
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Tags: Fiber, Inulin, Nutrition, Weight Loss

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Fitness and physical activity associated with a decreased risk of heart disease in those genetically predisposed.   People have long looked for a magic bullet to reduce their risk of heart disease.  Experts have pointed to reduced sugar and saturated fat as a mean to lower the risk.  The question…
Categories: Exercise, Research
Tags: Exercise, Heart Disease, Weight Loss

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Insulin inhibits or lowers your ability to burn fat. Close-up Of Young Man Holding Insulin And Syringe Insulin is a hormone or signal that notifies your cells that your blood sugar is high. The purpose of insulin is not to make you fat, but it is there to protect you from the toxic effects of…
Categories: Nutrition, Weight Loss
Tags: Insulin, Obesity, Question, Weight Loss

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Smartphone applications and paper-based dietary diaries work at assisting weight loss Cell Phone I have used multiple methods to track my diet and instill self-accountability. Written journals were all the craze for decades, but it can be limited due to difficulty carrying it with you all of the time. It would make sense that mobile…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Cell Phone Application, Diary, Exercise, Journal, Nutrition, Research, Weight Loss

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Whole-body vibration might assist with weight loss. Shake Weight I would have never guessed that anyone world try vibration as a means to induce weight loss. Then again, they have been selling the Shake Weight for weight loss and fitness for years. The fact is that the whole idea seems a little ridiculous. Well, researchers…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Insulin Resistance, Research, Vibration, Weight Loss

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Walking is a better form of exercise for most people. Why walking?  This article reviews the many reasons walking is better than higher impact exercise such as running.  For me, I chose walking because I have a physical limitation that keeps me from running long distances.  After having major ankle reconstruction surgery, I have been…
Categories: Exercise, Weight Loss
Tags: Editorial, Exercise, Running, Walking, Weight Loss

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A delicious and filling tropical smoothie. A simple, tropical delight to help you lose weight and be enough protein to protect your muscle mass. It is a deliciously refreshing island taste that will keep you coming back for more. The best part is it is full of protein and fiber to keep you full. [cooked-recipe…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Tropical

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Good choices can lead to weight loss success. One of the biggest misconceptions I have found in articles, books, and conversations concerning weight loss is that all you have to do is remove a single food type or groups from your diet in order to loose weight.  This is simply and patently false.  So what…
Categories: Nutrition, Weight Loss
Tags: Keys, List, Weight Loss

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Extending your lifespan may be as easy as eating less.   A chronic caloric restriction has been suggested by several studies as a means to reduce the aging process and extend life.  Most of these have been in mice or rats and more primitive species.  There is a bountiful amount of…
Categories: Nutrition, Research, Weight Loss
Tags: Calorie Restriction, Longevity, Research, Weight Loss

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The CORRECT amount of protein question is not simple to answer! Steak There is no easy answer to this question, but I will make an attempt to answer it. Eating a healthy and nutritious diet is vitally important to remain in good health, but the question is what denotes healthy? There is no easy answer…
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Tags: How Much, Protein, Question

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High carbohydrate may lead to elevated cholesterol more than saturated fat consumption Butter on plate Current and prior US dietary guidelines have suggested the evils of saturated fat despite the fact that there is nearly no evidence to support these recommendations. We have pushed low-fat, low cholesterol diets for decades with little to no effect…
Categories: Nutrition, Research, Weight Loss
Tags: Fat, Insulin Resistance, Obesity, Research

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More steps and higher Intensity linked with a lower mortality rate in adults. Walking I think we are all looking for something to motivate us to exercise more.  Although we all suspect that exercise will help us lower our risk of premature death, there is very little evidence in research to back up any suggestion…
Categories: Exercise, Research, Weight Loss
Tags: Mortality, Research, Weight Loss

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Weight loss doe into have to be complex or difficult. Every so-called expert will tell you the secret to weight loss.  Anyone who tells you it is easy and you just have to eat lots of a single item, be leery.  Whether it is your sister or aunt telling you all you have to do…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Simple, Weight Loss

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A good choice does not have to taste bad. Microwave Meal A frozen dinner may not be what comes to mind when you think about trying to eat healthily. For people who live alone or are single, it might be challenging to cook healthily because small portions can be difficult to prepare.  If you cook…
Categories: Nutrition
Tags: Health, Meals, Microwave

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This list of habits might be leading to less weight loss trap. A brushtail possum is caught in a trap. Many of us are trying to lose weight and hitting the roadblock to success. The path to a healthier wasitline is filled with potholes that can derail you ability to lose weight. The problem is…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, List, Nutrition, Nutrition; Guidelines

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Plain and simple: Cholesterol and saturated fat are not your enemies. I am a child of the late 70s and mid-80s.  I started college in the mid-80s and finished in the early 90s.  Medical school for me started in the mid-90s and ended right before the turn-of-the-century.  I was educated…
Categories: Nutrition, Research, Weight Loss
Tags: Heart Disease, Metabolic Syndrome, Myth, Obesity, Research, Saturated Fat

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Personal activity trackers, when combined with online tracking, may assist with weight loss. Fitbit Versa The market is exploding with personal activity trackers, such as an Apple Watch or Fitbit, to meet your exercise tracking needs. Gone are the days of a simple pedometer. Today, you can find them in all kinds of shapes and…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Personal Activity Tracker, Weight Loss

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Understanding Calories and BMR can assist with weight loss "How many calories do I need?"  This is one of the most asked questions from people trying to lose weight.  A short and straightforward question, but it does not have an easy answer.  The most correct answer is that it depends on several factors. What is…
Categories: Nutrition, Weight Loss
Tags: Bmr, Calculations, Calories

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Green tea may increase metabolism, assist with weight loss, and promote longevity. Green Tea Green tea is a popular drink worldwide but it is not near as popular in the United States. After reviewing a flurry of new research, I would recommend that you add it to your diet. This is not the first article…
Categories: Nutrition, Research, Weight Loss
Tags: Fat Loss, Longevity, Research, Weight Loss

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Fiber: Why Do We Need It? What Foods Are Rich In Fiber? fiber What is fiber?  Why do I need it?  How can I add it to my diet?  Read more of this article to find out everything you want or need to know about fiber. Fiber is the performer otherwise known as roughage. Simply put…
Categories: Nutrition, Weight Loss
Tags: Fiber, Nutrition, Tidbit, Weight Loss

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Metabolic syndrome and metabolically health appear to worse in those without motivation to lose weight. Metabolic Syndrome The researchers used the National Health and Nutrition Examination Survey (2011–2016) to conduct a cross-sectional analysis of 4509 adults with excess weight. The prevalence of metabolic syndrome and a metabolically healthy status was estimated by a no desire…
Categories: Nutrition, Research, Weight Loss
Tags: Editorial, Metabolic Syndrome, Weight Loss

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10 simple dietary mistakes that hinder successful weight loss Picture of depressed fat woman scratching her head while thinking her problems in the studio You stick to your diet and exercise still gain weight if you do not make smart choices. Sure, vegetables are healthy but when you drench them in cheese or Ranch, you…
Categories: Weight Loss
Tags: List, Mistakes, Weight Loss

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A study reveals keys to successful weight maintenance in young adults In young adulthood, the beginnings of life-long obesity start.  An intervention in early adulthood could make the difference and improve health for a whole lifetime.  The problem, to date,  has been a lack in quality studies and a poor…
Categories: Nutrition, Research, Weight Loss
Tags: Regular Meals, Research, Weight Loss

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It is unclear if skipping breakfast Will harm your health. Low Carb Breakfast Skipping breakfast is a pretty common thing that many people do nearly every day. In the United States, as many as 25 percent of us will miss this daily meal and it is the center part of many diets to include intermittent…
Categories: Nutrition, Weight Loss
Tags: Healthy, Question, Skipping Meals, Weight Loss

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Fat from dairy is associated with a lower risk of Diabetes type 2. Milk Twenty-six years ago, when I went to medical school, scientists and medical experts alike push the belief that fat was evil and the cause of heart disease. I remember a biochemist and physiologist lecturing that this may not be as clear…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Metabolic Syndrome, Research, Weight Loss

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Adding nuts to your diet may help you keep your waist slim. Assorted Nuts Nuts are healthy snack or addition to any meal. They are packed full of healthy fats, fiber, nutrients, and antioxidants. Many weight-loss experts caution eating them when you are trying to lose weight, but they are grossly misinformed because they have…
Categories: Nutrition, Research, Weight Loss
Tags: Nuts, Research, Satiety, Weight Gain

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The right bread is high in fiber to keep you full. Bread is one of the most common foods in the American diet. During the past 50 years, bread in America has had less and less nutritional value. We are engineering our bread to be more easily digestible and with less nutritional quality.  These tips…
Categories: Nutrition
Tags: Bread, Nutrition, Tidbit, Weight Loss

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A decent filling and healthy choice. Today I am trying a new meal.  I paid $1.74 for Smart Ones Spaghetti meal. I am not huge fan of microwave meals. The photo is a fair representation of the meal inside.  It absolutely does not have the number of mushrooms in the photo, but that is ok…
Categories: Nutrition, Review, Weight Loss
Tags: Microwave Meal, Weight Loss

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How to create and maintain motivation! Motivation The most difficult thing about weight loss is motivation.  Motivation changes and is one of the first things to change as you near your goal.  Maintaining motivation over time is the largest obstacle to maintain weight loss and in my book, is the number one reason for weight…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Motivation, Weight Loss

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Twenty Ways to Eat Chia Seeds Chia seeds have come a long way since being introduced in 1977 as a house botanical garden that you plant on a clay head or pet.  Since then, they have been sold in many forms from the likeness of Garfield the cat to…
Categories: Nutrition, Weight Loss
Tags: Chia Seeds, List, Weight Loss

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Research appears to show that high protein, restricted energy diets are not superior to other diets. High Protein Foods In this time when we are so worried about COVID and infectious disease, we are ignoring the disease that is killing millions, and it's a huge drain on the global economy. Obesity has become a global…
Categories: Nutrition, Research, Weight Loss
Tags: Diet, High Protein, Low-carbohydrate, Research, Weight Loss

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Good food choice is the difference between weight loss and weight gain. I have read a lot about food choices in dieting and weight loss.  One question that is commonly asked: Are there any key food types to avoid?  Food that makes the most sense to avoid is this that has limits for no nutritional…
Categories: Nutrition, Weight Loss
Tags: Empty Calories, Nutrition, Obesity, Weight Gain

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Research study shows support for use of high-protein, low-carbohydrate diet to lose weight and lower cholesterol High-Protein Many dieters around the globe turn to higher protein or lower carbohydrates diets to assist with weight loss. Higher protein diets have been around for many years and have been touted to help with weight loss and high…
Categories: Nutrition, Research, Weight Loss
Tags: Dirt, High Protein, Low Calorie, Low-carbohydrate, Protein Bar, Research, Weight Loss

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Two studies released in 2020 found that modest improvement in insulin resistance with increased fruit, vegetables, and whole grains. We have long known that healthy eating will lower your risk of Diabetes type 2. It would make sense that a healthier diet higher in fiber and lower in empty carbohydrates would lower the insulin spikes…
Categories: Nutrition, Research, Weight Loss
Tags: Healthy Eating, Insulin Risistance, Metabolic Syndrome, Obesity, Research

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A simple smoothie that is high in vitamin A and C. Nothing says spring like carrots, rhubarb, and orange. It can really put that bounce in your step. The best part is that it is high fiber, vitamins A and C, and magnesium. You have a sweet, brightly colored drink that tastes like a dessert but is…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Tea can help you lose weight and keep it off. Peach Ginger Tea Tea is one of the most popular drinks in the world. American's drink more coffee, but around the world, tea takes the peak. There are hundreds of varieties and nearly all may assist you in losing weight it and keeping it off.…
Categories: Weight Loss
Tags: Exercise, Nutrition, Tea, Weight Loss. List

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A daily serving of walnuts may help shed extra pounds.   Walnuts are readily available year-round in just about every grocery store on the planet.   They are a delicious source of protein and healthy fats.  Walnuts are well documented to be high in antioxidants and helpful in lowering your "bad" cholesterol.  The key is walnuts…
Categories: Nutrition, Research, Weight Loss
Tags: Nuts, Research, Walnuts, Weight Loss

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Research shows better quality sleep leads to more weight loss. Sleep We are all looking for a way to improve our weight loss success. The problem is that it is not as easy as making a small change in our lives. We know that sleep is associated with weight gain and sleep is consistently being…
Categories: Research, Weight Loss
Tags: Obstructive Sleep Apnea, Sleep, Weight Loss

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Aerobic and resistance training assists with weight loss. Resistance band exercise. Obesity is becoming a huge problem worldwide. Obesity can lead to a number of alterations in biomechanical structures and can cause massive issues with pain and lead to osteoarthritis over time. Osteoarthritis can lead to miserable quality fo life and increases morbidity and morbidity.…
Categories: Weight Loss
Tags: Research, Weight Loss

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Physical activity appears to be protective factor against dietary during and after weight loss Exercise Nearly everyone had either attempted weight loss or lost weight and then experienced a lapse that resulted in regain. It almost seems like an inevitability. Dietary lapses drive weight loss failure And can be quite disheartening and destroy confidence. The…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Regain, Relapse, Weight Loss, Weight Maintenance

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A Challenge of Terminology: Overweight or Overfat Overfat One of the problems with our current state of diet, weight loss, and obesity in the United States is the language we use. Every article I read refers to weight loss when they mean fat loss. I am no different because I interchange the worse at will.…
Categories: Nutrition, Research, Weight Loss
Tags: Body Fat, Obesity, Overfat, Overweight, Weight Loss

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Delicious garlic filled recipe! Chicken when cooked correctly can be a delicious and nutritious meal.  When I was looking to lose weight, I found many of the recipes to be less than desirable.  I think you and your family will love this addition to your night-time rotation. This recipe is one that I really…
Categories: Nutrition, Recipe
Tags: Healthy, Recipe, Weight Loss

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IHOP: The dietary minefield has made a healthy option. Simple & Fit Two x Two x Two It's easy to get into trouble when eating out but that is especially true at any place that serves as many pancake options as IHOP. I absolutely love pancakes but they do not love me. This meals choice…
Categories: Nutrition, Weight Loss
Tags: Breakfast, Healthy Meal, IHOP, Lunch, On-the-go, Weight Loss

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Back in the saddle for 7 days. I have had a good week with exercise 3 ofd 7 days and fairly good diet selections. I have avoided alcohol but had some sweets. Update: Weight: 231 pounds - lost 5 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 38.5 inches. Down 0.5 inch. Short term…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Aerobic exercise classes may assist with fat and weight loss. Step Aerobics Class Aerobics has long been an attractive type of aerobic exercise and can be considered as an appropriate intervention strategy for weight loss. Aerobic classes are a form of high-intensity training and they have long been used for weight loss and fitness. I…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Aerobics, Exercise, Research, Weight Loss

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Moderation is key to making your choice a healthy one. buttered-toast Butter has be vilified over the years.  Are their any healthier options?  This article discusses a few.  One of the questions I have been asked on more than one occasion is should I use butter or not.  I am a little different than most…
Categories: Nutrition, Weight Loss
Tags: Butter, Margarine, Nutrition Tidbit

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Egg consumption does not increase the risk of cardiovascular disease Bunch of Eggs Eggs, and in particular egg yolks, have long been vilified as being bad for people because they reportedly increased the risk of heart disease. To be honest, egg yolks and whole eggs are high in cholesterol and cholesterol is the main component…
Categories: Nutrition, Research, Weight Loss
Tags: Eggs, Health, Nutrition, Research, Weight Loss

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Cinnamon reduced blood glucose better than a placebo. Cinnamon sticks and cinnamon powder in wooden scoop I have written prior posts on the miracle of cinnamon. Cinnamon supplements have been touted to help with blood sugar, insulin resistance, and obesity. Identifying a adjunct safe, durable, and cost-effective approach to reduce insulin resitance before the need…
Categories: Nutrition, Research, Weight Loss
Tags: Blood Sugar, Cinnamon, Research, Weight Loss

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A simple chicken dish that is easy to make. This is an easy main course to put together.  Enjoy this chicken in a high-fiber wrap with a side of veggies and you have a quick and simple meal. You family will love this dish and ask for it regularly. We recommend the following…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe, Weight Loss

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Tips to avoid late-night snacking Snacking can be the enemy of weight loss and cause significant weight gain.  If you can prevent snacking and grazing, you will be a step ahead in losing weight.  
Categories: Weight Loss
Tags: List, Snack, Weight Loss

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Time to Restart. The fact is that I have been failing to stick to my diet since Mid June. Today I restart. Update: Weight: 235 pounds - lost 3 pounds since 1 June (236).Body fat: 20%. Down 0%Waist: 40 inches. Down 0 inch. Short term goal: 220 pounds so I have 13 pounds to go.Exercise…
Categories: Progress Report, Weight Loss
Tags: Progress, Report, Weight Loss Research

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Today is our blog's birthday or 4 year anniversary. We have over 1461 posts in that time frame. As we start year 5, let's hope for 4 more. It has been a long and crazy second year and I can't believe how much this blog has changed in 4 years. I have learned a lot…
Categories: Weight Loss
Tags: Happy Anniversary

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Cold exposure and brown fat may assist weight loss and increase caloric expenditure. Pound of Fat Cold and freezing of body fat is all of the rage to induce weight loss. There are any number of devices and treatments being pushed to help you cut the body fat without a knife or liposuction. Over the…
Categories: Nutrition, Research, Weight Loss
Tags: Brown Fat, Research, Weight Loss

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More walking may assist with achieving long term weight loss and maintenance. Walking for health This week marks the third anniversary of the start of this blog so I am going to write about what got it started and that is walking. It is hard to believe I have been on this quest for 3…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Walking, Weight Loss, Weight Maintenance

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COVID should be a huge motivation to lose weight. Obesity - Causes and Effects Ever since the COVID epidemic kicked into full gear, we have all heard the experts tout obesity as a significant risk factor for a fatal outcome from COVID. Obesity definitely appears to be a significant risk or comorbidity to adverse outcomes…
Categories: Nutrition, Research, Weight Loss
Tags: COVID, Obesity, Research, Risk, Weight Loss

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A hydrating and delicious smoothie with some zing. Ginger is a great antioxidant to fight inflammation.  The addition of the apple, cucumber, spinach, and flax helps adds to create a healthy, nutritious, and unique flavor you will love.  The best thing is that each serving has less than 150 calories.
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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Fifteen easy ways to banish your belly fat No one wants more ugly disgusting belly fat.  Belly fat is not just a problem because of its appearance.  More belly fat leads to more than just being fat.  Losing belly fat has benefits for your health and can help you live longer because it lowers your…
Categories: Exercise, Nutrition, Weight Loss
Tags: Belly Fat, Central Obesity, Fat Loss, List, Weight Loss

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There is no evidence that any number of meals is better than another.   There is a lot of debate over how many meals to eat per day. I have heard many reported experts and professionals scream out in support of a higher number of smaller meals over…
Categories: Nutrition, Weight Loss
Tags: Meals, Myth, Weight Loss

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Short bouts of exercise have an accumulated effect on weight loss. Exercise couple I have long been suspect of exercise for weight loss. Although exercise by itself is not effective for weight loss or maintenance, it can be combined With a healthy diet to create a positive result on weight loss and maintenance. That being…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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Fat-free is a weight loss trap. Fat Free Many folks out there believe that fat-free is the key to health and weight loss. The problem is that fat-free does not mean calorie-free. Calories reduction the ket to weight loss and when you falsely delude yourself into thinking that your choices are healthy because you to…
Categories: Weight Loss
Tags: Weight Loss, Weight Loss Top

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Being mindful of the foods we eat and their impact can assist with successful weight loss. Mindful Eating Obesity has skyrocketed in the last decade and we are going to need to address this causes and the disease they have caused. The prevalence rates of overweight clearly indicate that the growing waist lines are going…
Categories: Nutrition, Research, Weight Loss
Tags: Mindfulness, Weight Loss. Mindful Eating

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Well, at least, a return to better choices and health to follow. The Open Road This post may seem framiliar to my regualrs.  I am reposting it, sort of! I have decided it is time to make a change in my life.  I am on new path to better health. I have struggled for months…
Categories: Progress Report
Tags: Health, Weight Loss

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A tropical smoothie that is both refreshing and filling. I love having a smoothie for breakfast and this is the perfect refreshing morning treat. This smoothie has the refreshing flavor of citrus and mango that really hits the spot. The simple 7 ingredients make a thick and creamy smoothie. It is 100% healthy and contains…
Categories: Recipe, Weight Loss
Tags: Recipe, Weight Loss

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Ten simple steps to help you lose weight. I have made a list of weight loss tips that I have made on this.  I will post a new tip every Wednesday and Friday.  Some think will apply to use and others will not.  I recommend that you pick one or two and slowly add them…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss

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Fasting may help improve your health by reducing disease.   Fasting is more than just a recent fat.  It has been a part of many cultures for not only centuries but many millennia.  Calorie restriction has been shown to enhance healthy aging, but the inability of most subjects to…
Categories: Research, Weight Loss
Tags: Fasting, Obesity, Research, Weight Loss

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Whey protein versus collagen supplementation: One is a hit and the other misses the mark. Scoops of Whey Protein Powder Protein supplements are usually used to control body weight, however, the impact of protein quality on body fat attenuation is unknown. Whey protein has long been touted as a potential addition to a weight loss…
Categories: Nutrition, Research, Weight Loss
Tags: Collagen, Refasten, Research, Supplementation, Weight Loss, Whey Protein

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Prepping your meal plans can help you lose weight. Food Meal Prep Who would have thought that planning your meal plans ahead of time and using an assembly line to get your meals packaged for the upcoming week would help you lose weight? I think we experience trouble making all the meals for you or…
Categories: Nutrition, Weight Loss
Tags: Healthy Diet, Meal Prep, Weight Loss Tip

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Diet common to Scandinavian countries may assist with short term weight loss. Salmon Fish Fillet The Nordic diet incorporates many foods that commonly consumed by people in the Nordic countries. Thee countries include Norway, Denmark, Sweden, Finland, and Iceland. Several studies have looked at the health benefits of consuming foods that many of the inhabitants of…
Categories: Nutrition, Research, Weight Loss
Tags: Nordic Diet, Research, Weight Loss

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Ketogenic diets: The basics and some research  A keto or ketogenic diet is not a new diet.  This type of diet has been well known for being a low carb diet that is centered around the production of ketones.…
Categories: Nutrition, Research, Weight Loss
Tags: Ketogenic Diet, Research, Visitor Question, Weight Loss

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A basic smoothie made with healthy, fresh ingredients. This Strawberry raspberry smoothie recipe is an incredible marriage of two most sought after berries in an icy cool smoothie is a must-have experience for the summer. It is both refreshing and filling. Choose fresh berries, probiotic yogurt or milk, and a fiber supplement. We recommend…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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How to avoid overeating while traveling.   Traveling can create difficult obstacles to eating a healthy diet.  It may seem like the two are incompatible, and you may feel like just waiting until after the holiday season or your big trip.  The stress of traffic and being in the care with your family are natural…
Categories: Nutrition, Weight Loss
Tags: Dieting, Fast Food, List, Travel, Weight Loss

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Women may experience better improvement in insulin resistance than men after weight loss.   Weight loss interventions are considered part of the first line of therapy for those who develop disease states associated with insulin resistance, such as pre-diabetes, diabetes, or metabolic syndrome.  Gender differences in…
Categories: Research, Weight Loss
Tags: Fat Loss, Gender, Research, Weight Loss

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Chlorogenic acid appears to assist with weight loss. Coffee I get this type of question all of the time. It is an interesting question, but it is not easy to answer. Chlorogenic acid has been touted as a cure for wide range of health concerns. To answer this question we have to develop a common…
Categories: Nutrition, Research, Weight Loss
Tags: Chlorogenic Acid, Coffee, Research, Weight Loss

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Greater attendance in weight loss program predicts weight loss. Weight loss fail. Wait, did I read this, right? If I stick to my diet, I will be more successful? Tell me it is not so. It seems so much like common sense. The fact is that even though it appears like an easy concept, many…
Categories: Research, Weight Loss
Tags: Participation, Research, Weight Loss

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According to research: More protein is better to keep the weight off. High-Protein Many studies have looked for the best strategy for weight loss and maintenance. There are plenty of studies that show that higher protein can assist with weight loss, improved satiety, and reduced insulin resistance. It is quite clear that high in processed…
Categories: Nutrition, Research, Weight Loss
Tags: High Protein, Maintenance, Protein, Research, Weight Loss

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When you do partake, moderation is key to avoiding gluttony.   Cake,  whether white, yellow, or chocolate, is one of the most tempting foods man is ever created.  For example, a simple recipe for white cake contains the perfect mixture of sugar, butter, eggs, vanilla, flour, baking soda, and milk.…
Categories: Nutrition, Weight Loss
Tags: Cake, Editorial, Weight Loss

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A quick smoothie to rid your kitchen of those overripe bananas. This recipe is a delicious and nutritious after school snack that will have you remembering your childhood.  This creamy 5-ingredient peanut butter blueberry smoothie makes the perfect healthy breakfast or snack. It will keep you satisfied for hours.
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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America's birthday is not a reason to gain weight. United States Flag Fireworks and freedom are a combination that marks every 4th of July in America. That’s what we do on the Fourth of July to celebrate the country’s birthday. It is filled with lots of burgers and hotdogs. The calories are a minefield that…
Categories: Weight Loss
Tags: Independence Day, List, Weight Loss

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Chia seeds may induce weight loss Chia seeds or Salvia hispanica have a food additive that have recently become the center of attention for many people interested in healthy and fitness.  I have seen a lot of outlandish claims, but some of them have a basis behind them.  I…
Categories: Nutrition, Research, Weight Loss
Tags: Chia Seeds, Nutrition, Obesity, Weight Loss

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Sedentary job high more a link to the obesity rate than the level of job stress. Stressed Healthcare professionals and researchers have long tied stress and a sedentary lifestyle to elevated body weight. Healthcare professionals, in particular, are subject to higher levels of stress at work, and their jobs are also sedentary. Thus, it would…
Categories: Exercise, Research, Weight Loss
Tags: Body Mass Index, Research, Sedentary Lifestyle, Stress, Walk, Weight Gain

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The right combo of fat and fiber spells lasting satiety. Healthy Fats Like many of you, I am looking for a way to promote fullness and satiety. The problem is that it is not as easy as you might expect. The good news is that combining fat with fiber has been shown to promote fullness…
Categories: Nutrition, Weight Loss
Tags: Fat, Fiber, Weight Loss Tip

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Week on, week off intermittent dieting appears to be effective for weight loss and maintenance. Which Diet? Intermittent energy restriction or the “week on, week off“ weight loss diet continues to gain popularity as a weight loss strategy. The problem is that prior to recent research, there is limited evidence to back this method of…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent Fasting, Research, Weight Loss

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One more step toward final success. We can do this! Update: Weight: 229 pounds - lost 7 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term goal: 220 pounds so I have 9 pounds to go.Exercise - 2 days a week - I have exercised 1 of 7…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A simple and refreshing summer smoothie. A simple high fiber orange raspberry rhubarb smoothie with added fiber and plenty of protein.  It is full of fiber, vitamin K, and calcium but without a lot of calories. Rhubarb is the perfect summer vegetable to thicken a smoothie and add some fiber and potassium. A nice dose of pea…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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Fifteen high-protein snacks that will help prevent grazing the candy bowls Hard-boiled eggs This article is an extended version of the post: List: Ten High Protein Snacks. We all have had one of those days.  You are having one of those days with no white space and the marathon of back to back meetings all day…
Categories: Nutrition, Weight Loss
Tags: High Protein, List, Snacks, Weigh Loss

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One step backwards. We can still do this! Update: Took a small step backwards. Weight: 228 pounds - lost 8 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a week - I have exercised…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Worksite weight control programs help workers lose weight and keep it off. Businesswoman Doing Stretching Exercise In the Workplace Prior research on worksite weight loss programs has found that such programs assist with weight loss. In fact, I wrote a post in the past that looked at research on weight loss and reduced absenteeism. It…
Categories: Exercise, Nutrition, Weight Loss
Tags: Maintenance. Jobsite Programs, Research, Weight Loss

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People who eat a later dinner may be predeposed to weight gain Late night meal / snack. Billions worldwide and millions of adult American adults are overweight or obese. Obesity will lead to health complications like diabetes, heart disease, and high blood pressure. Nearly all of these subjects are look fopr a way to lose…
Categories: Weight Loss
Tags: Late Dinner, Research, Weight Loss

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Get more sleep and lose more weight! Reported poor sleep duration linked to less successful weight loss attempt. Sleeping Child Sleep as long been linked to obesity. Sleep apnea, central obesity, and insulin resistance is obviously associated with one another. An association between sleep and obesity has been suggested in several studies, but many previous…
Categories: Research, Weight Loss
Tags: Research, Sleep, Weight Loss

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One more step toward final success. We can do this! Update: Weight: 227 pounds - lost 9 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term goal: 220 pounds so I have 7 pounds to go.Exercise - 3 days a week - I have exercised 2 of 7…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious and quick recipe made with sliced steak. I really love this recipe.  It has the perfect mixture of sweet and spicy.  I adapted this from a Marley Spoon to make it healthier and spicier.  Each taco has almost 15 grams of fiber and had ample protein to promote long-lasting satiety.
Categories: Recipe, Weight Loss
Tags: Beef, Recipe, Tacos

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Twenty-five simple ways to prevent or stop unhealthy food and sugar cravings. The article is a continuation of List: 21 Ways to Fight Cravings.  Everybody has moments of weakness that sends them toward the exit ramp from the diet train.  Nothing will destroy your willpower or derail your diet faster than giving into your cravings.…
Categories: Nutrition, Weight Loss
Tags: Cravings, List, Weight Loss

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Baby steps. It is slow, but it is real. Update: Weight: 228 pounds - lost 8 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a week - I have exercised 4 of 7 days.…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Is there an optimal diet for weight management and metabolic health? Big family dinner People can lose body weight and improve health status on a nearly every diet your want to try. This general statement is true, but I would limit with the word “nearly” because going on an ice cream diet would probably not…
Categories: Weight Loss
Tags: Answer, Perfect Diet, Question, Weight Loss

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Meal delivery services can help you lose weight. Food Meal Prep Do you hate to cook? Not many of us like to cook and all are looking to a quick and easy way to prepare meals and still lose weight. The good news is you don't have to cook to lose weight and meal delivery…
Categories: Nutrition, Weight Loss
Tags: Delivery Service, Meal Prep, Weight Loss Tip

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Phone SMS messaging of encouragement and tips can assist in maintain weight loss. Cell Phone We are all looking for a way to help us keep the weight loss. Weight loss is possible for most but nearly all fail to keep it off or maintain the loss they have achieved. The problem is that the…
Categories: Weight Loss
Tags: Cell Phone, Maintenance, Message, Research, Sms, Weight Loss

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More progress from fasting. It is slow, but it is real. Update: Weight: 229 pounds - lost 7 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term goal: 220 pounds so I have 9 pounds to go.Exercise - 3 days a week - I have exercised 46 of…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious and refreshing morning smoothie. You will love this recipe. A blueberry pineapple smoothie is delicious and filling. It is not low-carbohydrate, but you will find it delicious and refreshing in the morning. The best part is that it is loaded with antioxidants.
Categories: Recipe, Weight Loss
Tags: Recioe, Smoothie

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Baker's dozen of foods that will increase your fiber intake. fiber If losing weight is what you desire, fiber is your friend.  Fiber truly is a weight loss miracle and you cannot go wrong with adding a little extra to your diet.  It will not only help you lose weight and feel full longer, fiber…
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Tags: Fiber, List, Weight Loss

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Intermittent fasting: Stagnation Continues Again and Again Slow progress and I feel pretty good. I have no idea how I avoided symptomatic COVID. I continue to exercise without a mask but outdoors. Update: Weight: 230 pounds - lost 6 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Skipping television and more home-cooked meals area associated with less obesity in adults. A Family Preparing a Meal Distracted or mindless eating is the enemy of a slim waistline. Many prior studies have looked at eating at home and watching TV during meals as a risk for weight gain or obesity. Few studies have analyzed…
Categories: Nutrition, Research, Weight Loss
Tags: Home-cooked Meals, Obesity, Research, Television, Weight Loss

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Why eggs are one of the perfect weight loss foods. Bunch of Eggs Eggs have long been vilified as unhealthy food and the cause of high cholesterol, heart disease, and strokes. The fact is that the tie between eggs and health conditions is very poor and more recent research refutes these claims. In fact, eggs are…
Categories: Nutrition, Weight Loss
Tags: Eggs, Weight Loss Tip

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Chromium and Carnitine supplementation appears to lower body weight and and insulin resistance. Supplements Chromium and carnitine have long been suggested to assist with blood sugar maintenance. There is some research to back their use in people with type II diabetes. Obesity, PCOS, and metabolic syndrome have similar biochemical influences to diabetes type II because…
Categories: Nutrition, Research, Weight Loss
Tags: Insulin Resistance, Metabolic Syndrome, Polycystic Ovary Syndrome, Research, Weight Loss

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Week one complete! We continue to make progress! Update: Weight: 231 pounds - lost 4 pounds since 1 June (236).Body fat: 19%. Down 1%Waist: 39 inches. Down 1 inch. Short term goal: 220 pounds so I have 10 pounds to go.Exercise - 3 days a week - I have exercised 3 of 7 days. Diet:…
Categories: Progress Report, Weight Loss
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A simple topping or fruity dessert. Compote or compôte is a dessert originating from medieval Europe, made of whole or pieces of fruit in sugar syrup. It is created by boiling fruit until the sugar is concentrated to congeal the mixture. This recipe is a delicious recipe that goes great on toast, french toast, or waffles.  Heck, it goes well by itself,…
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Tags: Fruit Compote, Recipe, Weight Loss

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Twelve-step program to avoid binging. Overeating - Family style Overeating is one of the most common mistakes people make when they make a move toward a healthier lifestyle.  You woke up today making a plan to make today a different day and instead of having that healthy breakfast at home, you had a pastry.  The…
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Tags: Binge, List, Weight Loss

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Intermittent fasting: Stagnation Continues Again and Again So far so good = 2 pounds Update: Weight: 233 pounds - lost 2 pounds since 1 June (236).Body fat: 20%. Down 0%Waist: 40 inches. Down 1 inch. Short term goal: 220 pounds so I have 13 pounds to go.Exercise - 3 days a week - I have…
Categories: Progress Report, Weight Loss
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Research shows that low-carb diets work for weight loss and maintenance and lower cardiac risk. Low Carbohydrate Low carbohydrate diets have been around for centuries but for years this claimed benefits have been lacking in quality evidence to back their suggested use. The good news is that the evidence is growing to suggest that they…
Categories: Nutrition, Research, Weight Loss
Tags: Heart Disease, Low Carb, Low-carbohydrate, Question, Weight Loss

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Avoid most herbal supplements and supplements. Supplements Everyone his looking for a leg up in weight loss. To be honest, I would buy them if they were proven safe by a reputable study and effective at weight loss. The problem is that rarely is there a good study that is not full bias and often…
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Tags: Herbals, Nutrition, Weight Loss Tip

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Research indicates a positive link to effective weight loss and fat loss to the use of circuit training. Exercise with Kettlebells Circuit training is a form of body conditioning or resistance training using high-intensity aerobics or interval training. It targets strength building and muscular endurance through stations of repeated exercises. An exercise "circuit" is complete…
Categories: Exercise, Research, Weight Loss
Tags: Circuit Training, Exercise, Interval Training, Research, Weight Loss

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I fell off the wagon and will start again. I have eaten way too much pizza for the past two weeks and imbibed way too much to keep the weight off. In fact, I have gained 3-4 pounds in a weekend. I am back to day 1. I am starting the weight loss journey again.…
Categories: Progress Report, Weight Loss
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A light, refreshing, and delicious smoothie to start the day. Today for recipe Sunday and I have made a simple, summertime smoothie that is so tasty and filling it can keep you full for hours.  This is my favorite Raspberry Orange Smoothie.  This recipe is a delicious and filling breakfast smoothie.  
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Tags: Recipe, Smoothie

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Green coffee extract may help weight loss but is it worth the risk? Green Coffee Green coffee beans are the seeds of the Coffee fruit.  They merely coffee beans that haven’t been roasted.  When we roast coffee beans to produce drinking coffee, the process reduces the chemical chlorogenic acid level in the coffee beans. Chlorogenic acid…
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Tags: Green Coffee, Research, Supplements, Weight Loss

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Frown, Intermittent fasting time. Frowny Face I started a diet full of hope and gusto but are now picking up the pieces. Like many of you, I feel like you failed. I didn’t fail. The diet failed me. Most of the reason I failed was the stress of COVID. I could have been too restrictive,…
Categories: Progress Report, Weight Loss
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A systematic review to look at the significance of water as a means to lose weight. Glass of water Over the years, there have been many scientific studies to look at water as a means to induce weight loss. In fact, I have written about using water to induce weight loss by increasing daily water…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Water, Weight Loss

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Muscle burns more calories Muscle Weight loss is simple and it is very dependent on a simple calculation. The key is to produce a dept of calories. This is the one debt that we will encourage. Boosting your metabolism can help you lose weight and keep it off, but how do you boost your metabolism? Metabolism is…
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Tags: Exercise, Muscle, Weight Loss Tip

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Dietary viscous fiber increases weight loss independently of calorie consumption. fiber Fiber intake has been tied to multiple health benefits. Fiber is basically a non-digestible carbohydrate and is made from repeating sugars that form a chain or sheet. The bonds that bind the sugars together are not breakable by humans without some assistance. Some types…
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Tags: Fiber, Research. Soluble Fiber, Weight Loss

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Memorial Day This years, Memorial Day is Monday, May 25, 2020. This day is very sacred and we should all take the time to remember those that have given their lives as a sacrifice for this country. Even this old Veteran learns a little about service and how to better honor those who came before…
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Tags: Holiday, Memorial Day

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The perfect mix of tangy peach and sweet orange. My usual smoothie-making includes adding unique ingredients into a blender that may or may not go together to make a unique flavor. This is not one of those drinks. Peach and orange go very well together. You and your family will love this concoction.
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Tags: Recipe, Smoothie

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Ten ways to boost coffee flavor without adding lots of calories. The empty calories of sugar or creamer can kill a weight loss plan.  Many of us love a good cup of coffee from our local barista, but many of them are packed with extra calories you don't need.  If you’re trying to stay healthy and…
Categories: Nutrition, Weight Loss
Tags: Coffee, List, Weight Loss

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Frown, I am just biding my time. UGGGGGGG. 235 pounds and counting! Frowny Face! Update: I am not sure where to go. 1 June, 1 June, 1 June The bottom line: I am at a higher weight than I have been in months. Stress and alcohol are not my friend.
Categories: Progress Report, Weight Loss
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A study links weight loss and improved military fitness. Military Formation Military readiness is a huge problem across the Department of Defense (DOD). I have seen new articles that appear to indicate that the limitary is becoming less and less fit and thus less ready to fight the countries wars. Far be it from me…
Categories: Weight Loss
Tags: Exercise, Fitness, Research, Weight Loss

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Consume fewer calories by eating more fruits and vegetables Fruits and vegetables at a farmers market Eating fewer calories is the key to weight loss. Although it may seem easy, it is not as easy as it may seem. Many of the foods that we have grown to love are high in calories and in…
Categories: Nutrition, Weight Loss
Tags: Fruits, Vegetables, Weight Loss Tip

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On the go, all day and night lifestyle worsens obesity, harms sleep, and increases snacking. snacking on the couch The quality of the diet in America and the rest of the world has taken a huge downturn in the last twenty years. With the downturn, we have seen an increase in our abdominal circumference, diabetes,…
Categories: Nutrition, Research, Weight Loss
Tags: Lifestyle, Metabolism, Research, Snacking, Weight Loss

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Intermittent fasting: Darn failure again. One word: UGGGGGGGGG x 3! What the heck! Frowny Face Update: Clear the schedule. I am going to wait until 1 June. The bottom line: Hopefully, I can slow the gain will after 1 June.
Categories: Progress Report, Weight Loss
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This blueberry smoothie recipe is everything but a plain Jane, “basic” blueberry smoothie. It is cold, creamy, nutritious, and delicious. The biggest thing I love about this smoothie is the fact that it combines the probiotic of kefir and probiotics of Fiber DX. All you need to make these blueberry smoothies are three basic ingredients:…
Categories: Nutrition, Recipe, Weight Loss
Tags: Prebiotic, Probiotic, Recipe, Smoothie

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Fifteen reasons to choose the elliptical over a treadmill Elliptical Trainer To make this clear: You can get an effective aerobic workout with both an elliptical machine and a treadmill.  Your fitness goals and personal preferences likely determine whether you choose an elliptical machine, a treadmill or a different piece of exercise equipment.  Heck, you…
Categories: Exercise, Research, Weight Loss
Tags: Elliptical, Exercise, List, Weight Loss

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Intermittent fasting: Stagnation Continues Again and Again One word: UGGGGGGGGG x 2! Huge fail! Update: Weight: 229 pounds - lost 8 pounds since 24 February (237).Body fat: 20%. Down 5.8%Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 9 pounds to go.Exercise - 3 days a week - I have…
Categories: Progress Report, Weight Loss
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Nordic walking appears to promote weight loss in overweight people. Nordic Walking Nordic walking is a new trend in some areas and is also a competitive sport. It is a form of a total body walking that is done with ski poles. It is very similar to cross country skiing without the skis and snow.…
Categories: Exercise, Research, Weight Loss
Tags: Nordic Walking, Obesity, Research, Walking, Weight Loss

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A higher protein diet with moderate carbohydrates increases feeling fullness. High-Protein The key to successful weight loss is promoting a sense of fullness or satiety. Nearly every dieter is looking for some means to get the leg up on hunger and overeating. There is no magic bullet, but the favorable effects of a high-protein and…
Categories: Weight Loss
Tags: Protein, Research, Satiety, Weight Loss

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Probiotics can assist with weight loss and weight maintenance but they are not a magic cure for obesity. Probiotics While you are probably reading about probiotics or prebiotics in all of your health and wellness magazines, I am sure the articles are leaving a lot of wonder and doubt in your mind. The words are…
Categories: Nutrition, Research, Weight Loss
Tags: Probiotics, Research, Weight Loss, Weight Maintenance

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Intermittent fasting: Stagnation Continues Again and Again One word: UGGGGGGGGG! Update: Weight: 228 pounds - lost 9 pounds since 24 February (237).Body fat: 20%. Down 5.8%Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a week - I have exercised 3 of 7…
Categories: Progress Report, Weight Loss
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A reminder of your childhood by the fire. This recipe is easy to make and delicious addition to any breakfast or even a nice dessert.  As the temperature is getting cooler outside, this recipe is a perfect addition to your daily plan. The best part of this recipe is you cna have the flavor with…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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How to create and maintain motivation Motivation The most difficult thing about weight loss is motivation.  Motivation changes and is one of the first things to change as you near your goal.  Maintaining motivation over time is the largest obstacle to maintain weight loss and in my book, is the number one reason for weight…
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Tags: List, Motivation, Weight Loss

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Intermittent fasting: Stagnation Continues Again A little bit of stagnation. How do I stay on track? No idea. Update: Weight: 227 pounds - lost 10 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 7 pounds to go.Exercise - 3 days…
Categories: Progress Report, Weight Loss
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A goal of ten-thousands steps is nothing but a number. Walking For over 50 years, experts and fitness fanatics have been pushing a goal of 10,000 steps per day. The goal is present as this magic number that will lead to instant fitness and better health. No matter whether you get 10,000 steps of exercise…
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Tags: 10000 Steps, Question, Steps, Weight Loss

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The first three months are essential for weight loss. Weight loss fail. Losing weight is not easy. Nearly every dieter struggles to lose weight or hits a plateau. Experts will tell you good gradual weight loss is the way to go. It is Victor's little to no evidence to back up this week. In fact,…
Categories: Weight Loss
Tags: Maintenance, Weight Loss Tip

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Dietary adherence improved by virtual counseling and monitoring. Cell Phone Cost and access to support are common obstacles to attaining assistance with weight loss. Whether you need support or education, access to experts is needed to attain these goals for most dieters. There is nothing free in our society and unfortunately, weight loss support by…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Adherence, Research, Telehealth, Virtual, Weight Loss

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Intermittent fasting: Stagnation returns A little bit of stagnation. How do I stay on track. Update: Weight: 226 pounds - lost 11 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 6 pounds to go.Exercise - 3 days a week -…
Categories: Progress Report, Weight Loss
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Spring and summer-themed smoothie without the wine. The white sangria blend is delicious. It is a creamy smoothie that is full of frozen fruit from Aldi. You will love the mixture of Orange, strawberry, pineapple, and apple. I have the red and can't wait to try it too. It is the perfect recipe to add…
Categories: Recipe, Weight Loss
Tags: Recipe, Sangria, Smoothie

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Twelve-step program to avoid binging. Overeating - Family style Overeating is one of the most common mistakes people make when they make a move toward a healthier lifestyle.  You woke up today making a plan to make today a different day and instead of having that healthy breakfast at home, you had a pastry.  The…
Categories: Exercise, Nutrition, Weight Loss
Tags: Binge, List, Weight Loss

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Intermittent fasting: Stagnation has ended. 1 week fo progress. Stagnation has ended. Update: Weight: 225 pounds - lost 12 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 5 pounds to go.Exercise - 3 days a week - I have exercised…
Categories: Progress Report, Weight Loss
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Increased control of cravings reduces the drive to overconsume too much food. Hungry and craving. Having a hankering for a particular food is hard to resist. Generally, it is well accepted that the overconsumption of foods is probably the top reason for weight gain. Exercise is important, but it has such a minor effect on…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Processed Foods, Research, Weight Loss

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More sleep and quality sleep helps shed the pounds Man sleeping Poor sleep duration and quality can pack on the pounds. It is well documented in research and medical literature that sleep helps reduce weight gain. Sleep is essential for efficient and properly functioning metabolism. In fact, a short sleep duration that is less than…
Categories: Weight Loss
Tags: Obesity, Sleep, Weight Loss Tip

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Fiber intake predicts weight loss and dietary adherence. fiber You gotta love fiber. Fiber is essentially free carbohydrates that do not count as calories. In fact, our bodies cannot digest them at all. Fiber is the natural that keeps your GI system running smoothly and clean from top to bottom. Fiber is also good for…
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Tags: Fiber, Research, Weight Loss

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Intermittent fasting: Stagnation x 2 A little bit of stagnation. How do I get back on track? Update: Weight: 226 pounds - lost 11 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 6 pounds to go.Exercise - 3 days a…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious and filling breakfast sandwich. Al fresco breakfast sausage on this sandwich do great with a strong cup of coffee. It is easy to make and great way to start a great day. I love the mix of sage and thyme. It goes great with dijon mustard.
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Tags: Breakfast, Recipe, Sandwich

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Reasons to eat more dark chocolate. Do you really need a reason to eat more chocolate?  Probably not!  Chocolate is the ultimate comfort food.  Chocolate is one of the simple pleasures in life that has been tied to just about any benefit you can imagine.  People claim it can reduce stress, protect your heart, and acts…
Categories: Exercise, Nutrition, Weight Loss
Tags: BMI, Chocolate, Exercise, Satiety, Weight Loss

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Intermittent fasting: Stagnation x 2 A little bit of stagnation. How do I get back on track? Update: Weight: 227 pounds - lost 10 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Support can be the difference been keeping the weight loss and gaining is all back. Support Group Most of us try to lose weight in our lives. Whilst initial weight loss is achievable, maintenance of long-term weight loss or maintenance is a goal that is difficult or impossible to achieve. As a medical provider, I…
Categories: Research, Weight Loss
Tags: Research, Support Group, Weight Loss, Weight Maintenance

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Modify old habits and adopt new ones can add a little spice to your old diet. Mindless Intake in front Television The enemy of a successful diet is boredom. That little rut can happen anytime but it is more likely to happen when you are bored. The problem is that it is very easy to…
Categories: Exercise, Nutrition, Weight Loss
Tags: Diet, Exercise, Habit, Mindless, Weight Loss Tip

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Dietary carbohydrate restriction improves metabolic syndrome through improved insulin sensitivity Metabolic Syndrome Metabolic syndrome and insulin resistance are the banes of many of the obese and overweight people around the globe. Many like to use their metabolic imbalance as a reason for why they cannot lose weight. Weight loss has long been believed to the…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Insulin Resistance, Low-carbohydrate, Metabolic Syndrome, Research, Weight Loss

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Intermittent fasting: Another stable week A little bit of stagnation but once again, that in itself is not a step backwards. Update: Weight: 227 pounds - lost 10 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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 A breakfast smoothie that is the right way to start your day. This Peaches and Cream Breakfast Smoothie is made with juicy peaches, milk, and has enough fiber added to keep you full all day. It will bring back memories of this delicious summer treat.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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Thirteen foods that will increase your fiber intake and keep you full all day long.   If losing weight is what you desire, fiber is your friend.  Fiber truly is a weight loss miracle and you cannot go wrong with adding, a little extra to your diet.  It will not only help you lose weight…
Categories: Nutrition, Weight Loss
Tags: Fiber, List, Satiety, Weight Loss

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Intermittent fasting: Stagnation A little bit of stagnation. Nothing else need to be said Update: Weight: 227 pounds - lost 10 pounds since 24 February (237).Body fat: 19.8%. Down 6.2 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a week - I…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Nutritional counseling may be an effective means to reduce your weight. Registered dietician taking notes Sorry, nutritional counseling does not involve laying on a couch and being asked about your relationship with your mother. Instead, nutrition counseling is a type of assessment or counseling that analyzes various health and fitness needs. A nutritional counselor can help you to set…
Categories: Nutrition, Research, Weight Loss
Tags: Dietician, Nutrition, Research, Weight Loss

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Eating out less and making your meals is the recipe for more weight loss. Couple cooking A lot of folks will tell that eating at home is healthier than eating out but it also a recipe for weight loss. The average meal that is eaten in a restaurant is near twice the caloric count that…
Categories: Weight Loss
Tags: Eat At Home, Nutrition, Restaurant, Weight Loss Tip

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The total amount of weight loss associated with improved metabolic health and thus lower risk heart disease risk and diabetes type 2 and improved insulin sensitivity. Metabolic Syndrome Obesity is tied to a condition called metabolic syndrome. It is of the largest contributing factors to the development of diabetes type 2, heart disease, high blood…
Categories: Research, Weight Loss
Tags: Insulin Resistance, Metabolic Syndrome, Research, Weight Loss

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Intermittent fasting: Another great week A little bit of stagnation but that in itself is not a step backwards. Update: Weight: 227 pounds - lost 10 pounds since 24 February (237).Body fat: 20%. Down 6 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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An orange tropical flavor that will satisfy your sweet tooth and keep you full. Orange Tropical Smoothie This is a delicious and nutritious smoothie that is full of fiber and protein. It has nearly 10 grams of fiber per serving.
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Tags: Recipe, Smoothie

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A list of reasons COVID-19 is not the Zombie Apocalypse. Coronavirus The coronavirus epidemic is over three months old. This pandemic is increasing in complexity and size every day. Although I think you should not panic, I do not want to create a false sense of security or create a sense that the severity of…
Categories: Weight Loss
Tags: Coronavirus, Health, List, Pandemic

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Intermittent fasting: Another great week Great week. I remain under 230! Update: Weight: 227 pounds - lost 10 pounds since 24 February (237).Body fat: 20%. Down 6 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a week - I have exercised 5…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Magic eightball says the "signs point to yes"! A heap of Hot Peppers I like many of you like to eat foods that are on the hot side of the spicy scale. I have heard a lot of folks swear by them from everything from joint pain, cholesterol levels, weight loss, and longer life. Recent…
Categories: Nutrition, Weight Loss
Tags: Hot Peppers, Mortality, Research, Weight Loss

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Getting out of bed and moving around is a simple what to lose weight. Rise and shine I have to admit that like many of us that I am not a morning person. I wake a little grumpy and need a few cups of coffee to get moving. My mom used to sing a good…
Categories: Exercise, Research, Weight Loss
Tags: Research, Sleep, Weight Loss, Weight Loss Tip

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The keto diet can assist with weight loss, but weight loss is often not sustained. Ketogenic low carbs diet. Ketogenic diets are attractive to many Americans because the foods are very palatable and fit within our lifestyle. Everyone is looking for a quick means to lose weight. One promising new diet is the ketogenic diet…
Categories: Nutrition, Research, Weight Loss
Tags: Ketogenic, Nutrition, Research, Weight Loss

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Intermittent fasting: baby steps of improvement. Great day today. I am under 230! Update: Weight: 228 pounds - lost 9 pounds since 24 February (237).Body fat: 20%. Down 6 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 8 pounds to go.Exercise - 3 days a week - I have…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious and filling smoothie that can replace your dessert. This recipe will remind you of a Creamsicle, and the protein and fiber will keep you full all morning long.  I like this recipe as a smoothie or a quick dessert in a blender.
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Tags: Recipe, Smoothie, Weight Loss

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Avoiding emotional eating can help you avoid an end to your path to health. Fatigued stressed female Go outside and exercise: Exercise promotes a healthy lifestyle and balance. It also will help you reduce depression and increase happy hormones like serotonin. The sunlight will do you good but wear some sunscreen.Eat smaller meals: Larger meals…
Categories: Exercise, Nutrition, Weight Loss
Tags: COVID, Depression, Exercise, List, Nutrition, Stress, Weight Loss

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Intermittent fasting: No change this week. I am still happy with my success, and no change is better than a gain. Update: Weight: 230 pounds - lost 7 pounds since 24 February. (237)Body fat: 20%. Down 6 %Waist: 39 inches. Down 2 inches. Short term goal: 220 pounds so I have 10 pounds to go.Exercise…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Cutting even 150-300 calories day can improve your health and weight. Calorie Obesity has over 30% of Americans within its suffocating grasp. Like a Boa constrictor, it is squeezing the health form it many sufferers. Many American's wonder if how many calories they have to cut to induce weight loss. I have had this question…
Categories: Nutrition, Weight Loss
Tags: Answer, Calories, Question, Weight Loss

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The wrong wrap can lead to gained weight. Chicken Wrap Wraps are a popular food choice and most feel that they are a superior food for weight loss. I have no doubt that they are a delicious, complete, convenient, and balanced meal that can fit the palm of your hand. Wraps are a popular food…
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Tags: Tortilla, Weight Loss Tip, Wraps

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Technological based self-monitoring may be one key successful means to assist young men with weight loss. Scale and Tape Measure Young overweight adults around the globe are a huge risk for the diseases caused by obesity. They will spend much of their lives struggling to attain and maintain a healthy weight. Most will try and…
Categories: Research, Weight Loss
Tags: Research, Self-monitoring, Self-weighing, Weight Loss

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Intermittent fasting: No change this week. I am still happy with my success, and no change is better than a gain. Update: Weight: 231 pounds - lost 6 pounds since 24 February (237).Body fat: 21%. Down 5 %Waist: 39.5 inches. Down 1.5 inch. Short term goal: 220 pounds so I have 11 pounds to go.Exercise…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious and filling smoothie recipe. Cinnamon Bun Smoothie
Categories: Recipe, Weight Loss
Tags: Cinnamon, Recipe, Smoothie, Weight Loss

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Buffets and cafeterias can be a minefield but choosing well can prevent the weight gain BOOM! A few weeks ago, I was on a work related trip and looking for a decent breakfast. We were in the hotel and they have a breakfast bar and buffet style breakfast. I would have easily blown my health…
Categories: Nutrition, Weight Loss
Tags: Breakfast, Healthy Meal, Lunch, On-the-go, Weight Loss

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Intermittent fasting: End of another week. I am creeping along with some success. About one pound a week. Update: Weight: 231 pounds - lost 6 pounds since 24 February (237).Body fat: 21%. Down 5 %Waist: 39.5 inches. Down 1.5 inch. Short term goal: 220 pounds so I have 12 pounds to go.Exercise - 3 days…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Daily regularity in breakfast consumption is associated with a healthier weight in women Breakfast Prior research has pointed to eating breakfast as being linked to a healthier weight. This link most notably comes from the National Weight Control Registry. The fact is that the evidence suggests that regular eating patterns may be favorable with respect…
Categories: Nutrition, Research, Weight Loss
Tags: Breakfast, Research, Weight Loss

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Skipping the bread can help you lose some fat rolls. White Bread When out at a restaurant, ask the server to hold the bread. I would never argue that a little bread and olive oil with your dinner is not a fantastic and flavorful way to start each meal. The is nothing like a good…
Categories: Nutrition, Weight Loss
Tags: Bread, Rolls, Weight Loss, Weight Loss Tip

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There is no clear evidence of a benefit to suggest vitamin D supplementation for weight loss. Fairlife Milk For years, medical and nutrition experts have recommended Vitamin D to cure just about whatever ails you. I have seen it recommended for pain, weight loss, and bone health. Our side of bone health, there is limited…
Categories: Weight Loss
Tags: Obesity, Research, Vitamin D, Weight Loss

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Intermittent fasting: Week 3. Long workdays are reducing exercise, but I am able too stick to a modicum of healthy eating. Update: Weight: 231 pounds - lost 6 pounds since 24 February (237).Body fat: 21%. Down 5 %Waist: 40 inches. Down 1 inch. Short term goal: 220 pounds so I have 12 pounds to go.Exercise…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A healthy and filling side dish that goes with just about any main dish. Roasting in the oven brings out the natural sweetness of the vegetables.  Combine vegetables to meet your dietary requirements whatever they may be low-carb, high-fiber, or low-calorie.  The combinations are almost limitless.  If there are other vegetables that you enjoy, feel free…
Categories: Recipe, Weight Loss
Tags: Food, Recipe, Vegetable

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This recipe is one heck of a healthier version a Chinese favorite. Summer Yule’s Unrolled Egg Rolls I found this recipe after she visit and like another one of my posts. I true love her site. I decided to give this recipe a try and you may see a version of it post on my…
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Tags: Exercise, Recipes, Website Review, Weight Loss

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Intermittent fasting: 16-hour workdays make it hard to gain weight or eat. I am back to my diet and it is holding well. Update: Weight: 232 pounds - Lost 5 pounds since 24 February (237).Body fat: 23%. Down 3 %Waist: 40 inches. Down 1 inch. Short term goal: 220 pounds so I have 12 pounds…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Persistent self-weighing is one key means to increase the success of successful weight loss and maintenance. Scale and Tape Measure Self-monitoring of weight loss success is long suspected to be a successful method for increasing the efficacy of your weight loss plans. In fact, I have written several articles on this very topic and most…
Categories: Research, Weight Loss
Tags: Research, Scale, Self-weighing, Weight Loss, Weight Maintenance

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Healthy fats promote satiety: Choose your fats wisely can help you feel full longer. Example of Dietary Fat Sources Dietary fat has frequently have been blamed for the increase in the prevalence of obesity. It sort of makes sense that logically that if fat is what is stored that eating more would be the culprit…
Categories: Weight Loss
Tags: Fat, Fullness, Healthy Fats, Obesity, Satiety, Weight Loss Tip

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected to assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Bile Acid, Black Tea, Green Tea, Oolong, Tea, Weight Loss

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Intermittent fasting: back in the saddle again. After a two week hiatus due to a business trip, I am back on my diet. Update: Weight: 235 pounds - gained 2 pounds since 24 February (237).Body fat: 25%. Down 2 %Waist: 40 inches. Down 1 inch. Short term goal: 220 pounds so I have 15 pounds…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A healthy and delicious version of this popular Tex-Mex dish. Chicken fajitas are one of my family’s favorite recipes. I personally love to make it because it can be made in so many ways and it is easily to make. You can make them in a frying pan, grill them, or even back them on…
Categories: Recipe, Weight Loss
Tags: Chicken, Recipe, Tex Mex

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A delicious and high protein lunch that will keep you full for hours. Chick-fil-A 12 Piece Grilled Chicken Nuggets with Fruit We had to pick my son up from college the other day and stopped at Chick-Fil-A for lunhc. I have never had their grilled chicken nuggets so I decided to give them a try.…
Categories: Nutrition, Weight Loss
Tags: Chicken, Healthy Meal, Lunch, On-the-go, Weight Loss

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I fly home tomorrow with a successful finish. I am down 2% body fat and I feel great. Update: Weight: 235 pounds - down 2 pounds since 24 February (237).Body fat: 25%. Down 2 %Waist: 40.5 inches. Down 0.5 inches. Short term goal: 220 pounds so I have 14 pounds to go.Exercise - 3 days…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Egg protein induces fat loss, maintenance of lean mass, increased satiety, and reduced appetite. Eggs are Healthy. An increasing number of dieters are trying to supplement their protein intake. In fact, researchers are also showing an increasing interest in moderate enrichment in protein for treating obesity and its metabolic consequences. Even though egg proteins that…
Categories: Weight Loss
Tags: Appetite, Egg, Fat Loss, Lean Body Mass, Research, Satiety, Weight Loss

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Smoothies and soup may be the perfect foods to promote satiety and weight loss. Chunky Vegetable and Bean Soup If you are like me, you can probably remember the soup your mother made when you came in from a day playing in the snow. Soup may be the perfect comfort food for those that are…
Categories: Weight Loss
Tags: Satiety, Soup, Weight Loss, Weight Loss Tip

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Workplace weight loss programs assist with weight loss and do not reduce productivity. Weight loss Many workplaces have instituted employee health programs that will help employees lose weight and improve their health. They are very popular and improve employee morale. To this date there is been limited evidence to indicate weight loss programs have any…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Absenteeism, Research, Weight Loss, Workplace

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Start of Week 2 of my business trip. I am starting week two down 1% body fat. I have been working out and eating right. Update: Weight: 234 pounds - down 3 pounds since 24 February (237).Body fat: 25.5%. Down 1.5 %Waist: 40 inches. Down 1 inch. Short term goal: 220 pounds so I have…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious side dish that will add a lot of flavor to any meal. A simple and delicious dish to serve with roast meats.  It is easy to make and even my teenage son loves it.  It is also very filling and full of healthy fats. My family loves this recipe so much I republished…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Weight Loss

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A healthier choice at a restaurant that is caloric minefield. A few weeks ago, I was our to eat with my family at night while dropping my son off at college. I let my son pick the dinning establishment. As we entered the restaurant I was significantly concern that I might not be able to…
Categories: Nutrition, Weight Loss
Tags: Dinner, Healthy Meal, Lunch, On-the-go, Weight Loss

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Almost to the end of my first week of the business trip. This week has not ended with a disaster. One more week away from home. Update: Weight: 234 pounds - gained 3 pounds since 24 February (237).Body fat: 26%. Down 1 %Waist: 40.5 inches. Down 0.5 inches. Short term goal: 220 pounds so I…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Reddit use can positively impact your weight loss plans. Cell Phone Reddit and other user groups have been shown to be an important tool for people to share information and have been extensively used for people to achieve beneficial changes in health. Support is one of the key means for successful weight loss. Online social…
Categories: Weight Loss
Tags: Online Support, Research, Weight Loss

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Thirst can lead to overeating. A Woman drinking water. Most American's are in a state of chronic dehydration. As a society, we have become so accustomed to drinking many artificial drinks suck as soda and many of them contain high levels of dehydrating caffeine. I have been told many times that thirst and hunger can…
Categories: Nutrition, Weight Loss
Tags: Hunger, Hydration, Weight Loss, Weight Loss Tip

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Soups increase satiety through slowed digestion. Bowl of Thick Chunky Vegetable and Bean Soup One recent post last week looked at soup and satiety. Although the research behind the post shows increased satiety with soup when compared to solids or beverages. Previous studies have demonstrated the satiating properties of soups compared with solids or beverages,…
Categories: Nutrition, Research, Weight Loss
Tags: Fullness, Research, Satiety, Soup, Weight Loss

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Intermittent fasting on a break I had a good week last week but now I am going on a business trip. This is where the wheels usually fall off. I am looking to remain stable for the next 2 weeks will I get back. Update: Weight: 234 pounds - down 3 pounds since 24 February…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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This is a mild recipe to make a family favorite. My family loves this recipe and I am sure yours will too. It is a great winter soup that will help warm you up. It is easy to make and freezes well for later meals. If you want to expand it, consider adding a whole…
Categories: Recipe, Weight Loss
Tags: Chicken, Chili, Recipe

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A delicious and healthy sandwich as long as you avoid the fries. A few weeks ago, I was traveling and looking for a good meal. I could have had a burger, but elected to have a grilled chicken sandwich. It was not only delicious and filling, but also healthy. It had less than 400 calories,…
Categories: Nutrition, Weight Loss
Tags: Dinner, Healthy Meal, Lunch, On-the-go, Weight Loss

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Intermittent fasting day number 5 I have had a good week. I have been sticking to the fast relatively well. Update: Weight: 234 pounds - down 3 pounds since 24 February .Body fat: 27%.Waist: 40.5 inches. Down 0.5 inches. Short term goal: 220 pounds so I have 14 pounds to go.Exercise - 3 days a…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Soups may promote higher levels of satiety. Lentil soup I was recently asked a question of whether soups promote satiety. I though back at the winter soups, stews, and chili and remember that some of them seemed to make me feel fuller. In general, liquids promote a lower level of satiety but not all liquids…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Satiety, Soup, Weight Loss

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Hummus is a healthier and more filling option than Ranch dip. Spicy Red Pepper Hummus Nothing says party like chips or vegetables and dip. Almost every party I have been to that has snack food has bowls of some sort of chips, plates of vegetables, and some fatty dairy-based dip like ranch or sour cream…
Categories: Nutrition, Weight Loss
Tags: Dip, Hummus, Nutrition, Weight Loss Tip

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Individuals who stay up late are more likely to gain excess weight. man sleeping. Obesity is a huge problem within the United States and the rest of the world. Researchers are on constant watch for potential ways to help people lose weight. They are looking for tips and medication to help people who are stuck…
Categories: Nutrition, Research, Weight Loss
Tags: Night Owls, Obesity, Sleep, Weight Loss

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Start 2: Intermittent fasting day number 1 I started intermittent fasting 25 days ago and I have failed miserably. Today, I start again and hopefully, we get a different result but may that is insanity. Update: Weight: 237 pounds - gained 7 pounds since 31 January.Body fat: 29%.Waist: 41 inches. Short term goal: 220 pounds…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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An easy low calorie, high-fiber casserole.   This high-fiber casserole is one your family will love. Freekeh is a young green wheat that is often roasted and cracked. This traditional food of the Middle East has a pleasant nutty flavor and cooks in just 25 minutes. A high-fiber whole grain, freekeh is perfect for savory…
Categories: Recipe, Weight Loss
Tags: Chicken, Chile, Fiber, Food, Recipe

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Eleven easy ways to boost your daily weight loss Weight loss fail. Weight loss is not easy. As we become older, it becomes even more difficult to accomplish your weight loss goals. Don't fret too much, because there are ways yo help you shed those unwanted pounds. If you are trying to lose those extra pounds,…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, List, Nutrition, Weight Loss

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Be confident in your plans and push forward. Obese belly in a mirror The enemy of a plan to strive to improve your health and lose weight is quitting.  This summer, I really let myself go and gained a bunch of weight.  I gained back nearly 15 pounds, and I felt terrible.  I tried multiple…
Categories: Weight Loss
Tags: Editorial, Weight Loss

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Saturated fats can assist with weight loss and a healthy cholesterol profile. Low Carbohydrate Many dieters reach for a low-carbohydrate diet or a ketogenic diet to assist with their weight loss. Many experts warn that going on either of these diets will raise your risk of heart disease because they often contain foods that are…
Categories: Nutrition, Research, Weight Loss
Tags: Low-carbohydrate, Research, Saturated Fat, Weight Loss

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A tasty and nutritious addition to your weight loss journey. Avocados Avocados are a unique fruit. They are high in both fat and fiber and that is rare for a fruit. In fact, nearly 80- percent of the calories come from fats. The best thing about avocados is that they are high in the healthier…
Categories: Nutrition, Weight Loss
Tags: Avocados, Guacamole, Weight Loss Tip. Weight Loss

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Intermittent fasting like safe and equivalent outcomes overall to standard dieting. Fasting For years, dieters struggled to lose weight. For most, weight loss is a constant struggle to maintain moderation. Some look to faster methods of weight loss such as fasting, ketogenic, and high-protein Adkins type diets. Many medical professionals in weight loss experts question…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent Fasting, Obesity, Weight Loss

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Avoiding Extra Pounds As Your Souvenir Okay, I have been tasked to go on a business trip.  You know the kind of trip that has mandatory fun to include mixers.  The mixers are sold at times to network with your colleagues from all around the country.  They feature mixed drinks, high-calorie finger foods, and best…
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Tags: Business Trip, Editorial, Weight Loss

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A sweet, salty, and tangy treat for tastebuds. This chicken recipe covers all the bases that I look for in a recipe I love. It is a combination of sweet, tart, and salty. It uses lean chicken breasts and takes less than 45 minutes to complete. This stuffed chicken recipe is easy enough to make…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe

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Proof that you can even get a healthy breakfast meal at IHOP. IHOP Simple &Fit Two Egg Breakfast Ok, color me surprised. Recently, in a moment of indecision, I gave in to frustration to let my family decide where to eat. I asked and they answered "IHOP". I suddenly began to panic with the wonder…
Categories: Nutrition, Weight Loss
Tags: Breakfast, Healthy Meal, On-the-go, Weight Loss

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Last day of work before vacation. I am exercising but not dieting. I have gained 2 pounds. Update: Weight: 238 pounds - gained 2 pounds in a weekend. No change. Body fat: 30%, down by 0 percent in 8 weeks. Down 0.5 in a week of fasting. No change over the weekend.Waist: 41 inches. Down…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Coffee lowers your mortality and morbidity risk in moderation. Coffee Coffee not only tastes great, it lowers your risk of all-cause mortality. There reasons not to drink coffee so if your medical prover recommends against consumption, please steer clear. If not, enjoy your morning Joe and I am not talking about that liberal jerk on…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Question, Safe, Weight Loss

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Greek yogurt will keep you full and add some much-needed protein to your diet. Yogurt with Chia and Kiwi Looking for a filling and delicious snack or dessert that will nto pack on the pounds? You really do not need to go any further than the dairy aisle. I recommend adding a little nonfat Greek…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Weight Loss Tip, Yogurt

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Weight cycling may not be as bad as we once thought. Woman lifting obesity Obesity is a huge problem around the globe. The fact is that obesity and obesity-related illnesses have substantially increased in prevalence in modern times and the cost could cripple the world economy. The associated chronic health conditions such as arthritis cardiovascular…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Cycling, Weight Loss, Yo-yo Diet

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Time off again. I am exercising but not dieting. I have remained stable. Update: Weight: 236 pounds - gained 0 pounds in a weekend. No change. Body fat: 29%, down by 1 percent in 6 weeks. Down 0.5 in a week of fasting. No change over the weekend.Waist: 41 inches. Down 0.5 in a week.…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious side dish that your family will love. This dish is a delicious adaptation of Homes Chef's Zucchini and Sun-Dried Tomato Au Gratin.  I did not care for the sundried tomatoes, so I adapted the recipe.  I am certain you will enjoy it.  This a repost from April 16, 2017, at 9:01 pm. [cooked-recipe…
Categories: Recipe
Tags: Cheese, Recipe, Zucchini

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Drinking Water From Bottle This list of ten drinks that will not extinguish your metabolic fire. Empty calories are the enemy of weight loss. If you’re trying to lose weight, it is as important to watch what is in your glass as what is on your plate. Choosing a healthy beverage is as essential as…
Categories: Nutrition, Weight Loss
Tags: Drinks, Empty Calories, List, Weight Loss

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Intermittent fasting failed. I am not ready to start a new diet. Work is too stressful. I will start after my leave at the end of February. I will continue to post updates. Update: Weight: 236 pounds - gained 0 pounds in a weekend.Body fat: 29%, down by 1 percent in 6 weeks. Down 0.5…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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How much water should I drink every day? Glass of water There are almost as many different recommendations about how much water to drink as there are drops of water in a rainstorm. You can also search online for formula, and it can indicate how much water a healthy person should drink every day. The…
Categories: Nutrition, Weight Loss
Tags: Hydration, Question, Water, Weight Loss

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You do not need to clean your plate so save some for lunch tomorrow. Big family dinner Portion control is essential for weight loss. We have all been tunned by our grandmothers and parents to clean out plates. There are many differences between the diets out there, but they all have something in common and…
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Tags: Portion Control, Weight Loss, Weight Loss Tip

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Fat cell size and fat loss have an impact on insulin resistance. Pound of Fat Experts have long thought or hypothesized that body fat and in particular abdominal body fat were tied to insulin resistance and increased obesity. Overweight and obese individuals have an increased risk for diabetes and cardiovascular disease so it just makes…
Categories: Research, Weight Loss
Tags: Adipose Cell, Body Fat, Central Abdominal Obesity, Fat Loss, Weight Loss

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Intermittent fasting day number 8 Ok, I started this change a week at approximately 236 and today I weight 234. The weight is coming off and I am not hungry but I did have a little alcohol over the weekend. That sort of derailed my fasting. Update: Weight: 234 pounds - gained 2 pounds in…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A delicious and spicy dish with the zing of ginger and sweetness of teriyaki. This a delicious recipe that adds the slight kick of jalapeño peppers and the sweetness of teriyaki.  I am certain you will like it.  The change from Salmon to Chicken will make a dish your whole family will love.  This recipe…
Categories: Recipe, Weight Loss
Tags: Chicken, Poultry, Recipe

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This post contains a list of reasons you should not be exercising alone. Exercise with Kettlebells Exercising alone stinks and it is not easy. We have all experienced that time when you hit a wall and just can't make it to the finish of your workout. You just quit early. Heck, other times it is…
Categories: Exercise, Weight Loss
Tags: Exercise, Group, List

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Intermittent fasting day number 5 Ok, I started this change on Monday at approximately 236 and today I weight 232. The weight is coming off and I am not hungry. I have lunch at 11 am and my dinner is at 1800. The first day I wanted breakfast, but then I realized I am eating…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Dietary supplements are not all the same. Supplements Today, if you walk to your local nutrition store or vitamin aisle, you will find a cure for just about everything that ails you. Many of these supplement manufacturers make outlandish claims and there's very little evidence to back up the use of their products. The questions…
Categories: Nutrition, Research, Weight Loss
Tags: Question, Research, Supplement, Visitor Question, Weight Loss

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Sex can reduce your appetite and can help you lose weight. young couple in bed It is well known that exercise can help suppress your appetite. I am not saying that exercise will not deplete your sorted calories and make you need to eat. I am saying that exercise before meals can reduce your need…
Categories: Exercise, Weight Loss
Tags: Meal Replacement, Sex, Weight Loss Tip

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Weight lifting or resistance training can help with diabetes type 2, insulin resistance, and obesity. Resistance band exercise. Medical professionals, physiotherapists, trainers, and researchers have long suspected that resistance or weight training would reduce insulin sensitivity and, thus, obesity if properly implemented and continued. In fact, prior research was quite encouraging. Aerobic exercise clearly improves…
Categories: Exercise, Research, Weight Loss
Tags: Diabetes, Exercise, Insulin Resistance, Research, Weight Loss

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Insight into an new problem with an old solution. Fasting Scale Good day! I am going to try something new. I was reading a research article on intermittent fasting. I have tried it in the past but never serious thought it was a worthy method. Something finally clicked today. I looked back at collage and…
Categories: Nutrition, Weight Loss
Tags: Editorial, Intermittent Fasting, Weight Loss

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The wonderful flavor of garlic alfredo and the kick of crushed red pepper. I love garlic and developed this recipe after making many Italian-style recipes while being stationed away from my family.  You can tailor the spice level to your taste. My brother is a professionally trained chef and is my inspiration for this recipe.…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Pasta, Recipe

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This sandwich has a mixture of fiber and protein to keep you full all day long. VEGGIE EGG WHITE SANDWICH I struggle to eat a healthy meal on the go and this is especially true with breakfast. When I travel, I often leave the house before breakfast so picking up a quick breakfast is essential…
Categories: Nutrition, Weight Loss
Tags: Fast Food, Healthy Eating, Nutrition, On-the-go

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Time for a change. Ok, I will restart on Monday. Today, I weighed 237. Update: Weight: 237 pounds - gained 2 pounds in these weeks.Body fat: 29.5%, down by 1 percent in two weeks.Waist: 41.5 inches The bottom line: I am seriously thinking about intermittent fasting and a Mediterranian diet. We will refocus on Monday…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Peanut butter is delicious and filling but might be hurting your successful weight loss plan. Peanut Butter on a Spoon I absolutely resemble the concerns of this visitor. Like many of you, I am a absolutely love nut butters and that included the peanut varieties. In fact, at times, I find it difficult to stop…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Peanut Butter, Question, Weight Loss

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Processed foods have limited nutritional value and essentially only pad your waistline. Junk Food Box We are currently flooded and overwhelmed with processed foods. They assault our eating option around every corner. There are very limited means to avoid them but if you want to lose weight, you must avoid them. You may never be…
Categories: Nutrition, Weight Loss
Tags: Empty Calories, Processed Food, Weight Loss Tip

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Self-monitoring behavior added to physical activity build compliance and improved weight loss maintenance. Athlete fit woman exercising. Anything we can do to help increase weight loss success would be welcome news to many dieters. One they lose weight, most will drift back to the unhealthy lifestyles that many of us are trying to avoid. We all…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Self-monitoring, Weight Loss

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The sweet and sour of artificial sweeteners. Should I consume them? Closeup of artificial sweetener tablets Artificial sweeteners are nothing new and they are not all bad. They have been around for centuries. These little drink and food additives are synthetic sugar substitutes that are added to our diets to replace sugar in the hope…
Categories: Nutrition, Weight Loss
Tags: Artificial sweeteners, Editorial, Weight Loss

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A delicious and spicy dish with the zing of ginger and sweetness of teriyaki. This a delicious recipe that adds the slight kick of jalapeño peppers, the zing of ginger, and the sweetness of teriyaki.  I am certain you will like it.    This recipe was reposted from April 2, 2017, at 10:00 am. [cooked-recipe…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Salmon, Weight Loss

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These tips can help you escape the rut making poor choices you have made while eating out. Restaurant Sure, cooking your own food at home is one of the best ways to ensure you are sticking with healthy eating habits. You are committed to eating healthy and you do not need to limit yourself to eating…
Categories: Nutrition, Weight Loss
Tags: Fast Food, List, Restaurant, Weight Loss

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Why is it so hard for me to lose weight? Help: My weight is out of Control There are lots of myths about weight gain, weight loss, and dieting. I myself have fallen for many of these myths and today, I am struggling to lose weight. It is time for a change, but maybe today…
Categories: Nutrition, Weight Loss
Tags: Editorial, Healthy Choices, Weight Loss

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Is it possible to lose the weight caused by depression medication while remaining on them? Prozac - An antidepressant Many medications have been linked to weight gain and potentially obesity. It is important for patients to understand this risk and the mechanism for which each one might cause this side-effect. Many of the behavioral health…
Categories: Nutrition, Weight Loss
Tags: Depression, Medication, Question, Weight Gain, Weight Loss

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Add a hot spice to your meals can help you eat less and lose weight. Red pepper flakes Much of the United States likes spicy food, but we are absolutely not the most spice loving region of the world. Indian and Thai foods are among the spiciest foods in the world. My wife and I…
Categories: Nutrition, Weight Loss
Tags: Spicy, Weight Loss Tip

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Research casts some doubt on concerns about red meat consumption. Steak Dietitians and researchers have long indicated concern about humans eating red meat. Vegans and animal rights advocated have used it to try to persuade the public to avoid red meat and turn to vegetable based protein sources. The problem with most of the advice…
Categories: Research, Weight Loss
Tags: Heart Disease, Red Meat, Research, Weight Loss

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Counting calories is the key to successful weight loss. Fruits and vegetables with calories labels I am sure that you are often frustrated by your failed attempts to lose weight. You have tried just about all the weight loss techniques. Like many of you, I don't really discuss my diet or calorie counting amongst my…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Exercise, Nutrition, Weight Loss

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An American classic made just a bit healthier. This a healthier version of a recipe I once tried from Blue Apron.  I loved it so much that I slimmed it down.  Cheeseburgers are delicious but there are nto exactly low calorie.  This recipe is a repost from March 19, 2017.
Categories: Recipe, Weight Loss
Tags: Cheeseburger, Recipe, Weight Loss

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These lucky seven snacks may help with weight loss and promote satiety. Weight loss fail! I can't count the number of times someone has told me how bad snacking is for dieting. The fact is that snacking can prevent you from gorging yourself on comfort foods and not all snack food are bad for you.…
Categories: Nutrition, Research, Weight Loss
Tags: List, Satiety, Snacks, Weight Loss

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Two weeks and counting. The snowball is rolling down the hill of health progress. Today, I weighed 233. Update: Weight: 233 pounds - gained 5 pounds in two weeks.Body fat: 29.5%, down by 1 percent in two weeks.Waist: 41.5 inches The bottom line: Keep me in your prayers to keep marching forward.
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Salt may not be as big of a risk to your health as you think. Salt Well As a physician, I get the question asked all the time. The fact is that there is not a clear answer. Even my father used to tell me salt was bad for me. He was not trying to…
Categories: Nutrition, Weight Loss
Tags: Hypertension, Question, Salt, Sodium, Visitor Question, Weight Loss

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Getting more sleep can help to lose more weight.   Businessperson sleeping in the office It is hard to believe that eating a little more can help you lose more weight.  It seems counterintuitive that laying down and doing less will help you burn more calories and lose more weight.  Believe it or not, sleeping more can help…
Categories: Weight Loss
Tags: Sleep, Weight Loss, Weight Loss Tip

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Raspberries and other red berries may assist with weight loss. raspberries Berries like raspberries have many health benefits and they are a delicious part fo any diet. In recent years, many supplement companies have marketed raspberry ketones as a cure for weight loss, but why eat a pill or capsule when the fruit may do…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Raspberries, Research, Weight Loss

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Homeopathic medicine or natural supplements can help with your weight but you have to be careful and choose wisely. Homeopathy. Herbal extracts in small bottles. Obesity is a huge problem around the globe and it si clear that commercial medicines and surgeries are not a solution for all of those who are suffering at the…
Categories: Exercise, Nutrition, Weight Loss
Tags: Homeopathy, Question, Supplements

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Can exercise lead to meaningful weight loss? Exercise with Kettlebells The key to successful weight loss is creating an energy deficit. A negative energy balance or deficit will cause you to burn fat for energy in order to main the steady-state and avoid the chaos of inefficiency that would ultimately result in death if you…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Exercise, Weight Loss

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Red Tomatillo Salsa I love Chipotle Mexican Grill.  It is like the Subway of TexMex.  If you make smart choices, it can be healthy.  This recipe is a spicy salsa recipe inspired by their Red Tomatillo Salsa.  It is not the same, but I am sure you will love it.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Salsa, Tomatillo

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A promising website that needs more posts and encouragement. Food & Diet Screen Shot I recently visited a new website: Food & Diet: Knowing the world one bite at a time!. I really like the first post so much that I have reviewed it here to encourage her to post more. The first post: "Short…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Website Review, Weight Loss

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A new year with new progress. The holidays have not been kind to me, but today I am seeing progress. Today, I weighed 235. Update: Weight: 235 pounds - gained 3 pounds in 1 weeks.Body fat: 30.0%. I am down by 0.5%.Waist: 42 inches The bottom line: Starting off good.
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Healthy lifestyle leads to a significant reduction in type 2 diabetes. Diabetes Nearly everyone is looking for a way to live more healthily.  Now as you start a new year, maybe it is time to make a new move to a healthier lifestyle. The real question as you make this move is what is more…
Categories: Weight Loss
Tags: Diabetes Type II, Metabolic Syndrome, Obesity, Weight Loss

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Time to return to my path to better health. New Years. For a long time, I have the wrong priorities. I have been focusing on short term enjoyment and relaxation instead on my path to better health. I blame it on stress at work and temptations from my family. The fact is that this is…
Categories: Exercise, Nutrition, Weight Loss
Tags: Health, New Year's, Resolution, Weight Loss

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Bacteria supplementation appears to help with weight loss and metabolic syndrome Bacteria People have long looked for a magical weight loss cure. Anything that could help you gain that advantage against the losing battle to lose weight which most of us have struggled with our whole life. Although it is not coming to market or…
Categories: Nutrition, Research, Weight Loss
Tags: Bacteria, Metabolic Syndrome, Obesity, Weight Loss

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Focus on a path to better health and not the numbers on the scale. New Year's Resolution The New Year is near again, well, we are nearly there.  If you are like me, you have planned to diet and lose weight for weeks to months and procrastinated. You have made plans to abstain from your…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Healthy Choices, New Year's Resolution, Weight Loss

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A healthy burrito bowl your family will love for dinner. I absolutely love Chipotle's burrito bowls so I trying to find a healthier option.  Although not a copy of the original, I am certain you will like this one.  My family loves this as a healthier option. It is not only healthy, but it is…
Categories: Recipe, Weight Loss
Tags: Burrito Bowl, Recipe

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Walking for two periods of exercise per day is better than one even if the total length is the same. Walking I have heard for years that a slim abdomen is made in the kitchen and not the gym. We know that exercise helps, but the fact is that exercise is not essential, takes longer,…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Walking, Weight Loss

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Re-evaluation has occurred and I am going to try to get back on course. The holidays have not been kind to me. I have grazed and eaten at the feeding trough for weeks. Now it is game time. Today, I weighed 239. Update: Weight: 239 pounds - gained 4 pounds in four weeks.Body fat: 30.5%Waist:…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Daily self-weighing is effective in the prevention of holiday-associated weight gain. Apple, Scale, and Tape Measure Holiday weight gain is a huge problem for all Americans. Some gain as many as ten pounds or more from November to January. The average holiday weight gain is reported to be about 3-4 pounds which clearly and contributes…
Categories: Nutrition, Research, Weight Loss
Tags: Daily Self-Weighing, Holidays, Research, Weight Gain, Weight Loss

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A special wish for a Merry Christmas. Merry Christmas to all! Military Christmas This time of year is the perfect time to reflect and show appreciation to those around you. Christmas is a time of giving. I want to share my personal Christmas reflection. As a member of the military, many times in my life…
Categories: Weight Loss
Tags: Merry Christmas

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Christmas eve is a time for hope. Christmas Decor Today, I am taking a break from writing about my diet and path to health.   Every year on December 24, my parents would let us open a present.  Christmas is a huge time for businesses to make money.  We have over comercialized the holiday and…
Categories: Weight Loss
Tags: Christmas Eve

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A break from the grind of dieting may be exactly what you need. Taking a break Are you having trouble losing weight? You can now join my frustration. Over the past 4-6 weeks, I have struggled to lose weight, and I am not sure there is a quick fix. The answer for both of us…
Categories: Weight Loss
Tags: Break, Diet, Editorial, Time-off

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A smooth and filly snack that packs island flavor with that extra kick of fiber. I love Piña Coladas or Pina Coladas if you do not have the special characters on your keyboard.  This is an awesome drink that I think you will love.  You will need a Ninja Blender and xylitol, pineapple extract, and coconut…
Categories: Nutrition, Recipe
Tags: Fiber, Piña Colada, Recipe, Weight Loss

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If you snooze better, you will be more likely to lose weight. Sleep Sleep is essential for your health and successful weight loss.  The truth is that you can sleep your way to a smaller waistline.  If you do not get enough sleep, your metabolism will slow, and your body will degrade.  This post is…
Categories: Nutrition, Weight Loss
Tags: List, Sleep, Weight Loss

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Time to step back and re-evaluate. It is the holiday season and my wheels have come off of my diet train. Time to look and re-evaluate the plan. Today, I weighed 239. Update: Weight: 239 pounds - gained 4 pounds in four weeks.Body fat - still at 28% The bottom line: I need to re-evaluate…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Homeopathic medicine or natural supplements can help with your weight but you have to be careful and choose wisely. Homeopathy. Herbal extracts in small bottles. Obesity is a huge problem around the globe and it si clear that commercial medicines and surgeries are not a solution for all of those who are suffering at the…
Categories: Exercise, Nutrition, Weight Loss
Tags: Homeopathy, Question, Supplements

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Adding flax to your oatmeal will bump up your fiber and healthy fat consumption. Flax seeds Flaxseeds have long been recommended as a healthy addition to any diet. Historically, flax is one of the oldest fiber crops in the world. Flaxseed has been cultivated in ancient Egypt and China. The seeds were cultivated in Babylon as early…
Categories: Nutrition, Weight Loss
Tags: Flax, Satiety, Weight Loss, Weight Loss Tip

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Artificially sweetened beverages may not be as benign as we think. Refreshing Bubbly Soda Pop There are a lot of people out there who drink diet sodas. It is a huge market with sales in the billions of dollars. There is a perception that diet sodas are healthier than sugar-sweetened sodas. The manufacturers claim that…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Beverages, Diet Soda, Healthy Risks, Weight Loss

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Whoops, another step back. It is the week of the Holiday Ball and I went to go to the weekend off to attend the event. Today, I weighed 235. Update: Weight: 235 pounds - gained 1 pound in three weeks.Body fat - still at 28% The bottom line: The train is off the rails, again.…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A smooth and filly snack that packs island flavor. I love Piña Coladas or Pina Coladas if you do not have the special characters on your keyboard.  This is an awesome drink that I think you will love.  You will need a Ninja Blender and xylitol, pineapple extract, and coconut extract. This recipe was originally posted…
Categories: Nutrition, Recipe
Tags: Piña Colada, Recipe, Weight Loss

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Cooking without Limits A Food Photography and Recipe Blog. A few months ago, I found an interesting website while reviewing my blog likes. The site is Cooking Without Limits. This website is definitely worth your time to click a few links. The blogger is Anonymous or I did not find her name. She reported being…
Categories: Nutrition, Weight Loss
Tags: Healthy Recipes, Website Review, Weight Loss

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Whoops, another step back. It is the week of the Holiday Ball and I am going to go and take the weekend off to attend the event. Today, I weighed 233. Update: Weight: 233 pounds - down 1 pound in two weeks.Body fat - still at 28% The bottom line: The train is off the…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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The facts about self weigh-ins. One of the most common questions I receive is how often should you weigh yourself. This is not a simple question and there is no right answer. I have been a physician for a long time and many health care professionals and fitness experts try to make it more simple…
Categories: Nutrition, Weight Loss
Tags: Obesity, Question, Scale, Water, Weight Loss, Weight-in

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Having options at home can prevent fast food grazing when restraint is lower. Woman with Kitchen Pantry We have all had that moment of weakness. You are driving home after work or after a long day at play. You remember that the refrigerator is empty. You have two choices at this stage: take a quick…
Categories: Nutrition, Weight Loss
Tags: Meal Planning, Weight Loss, Weight Loss Tip

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Vegetarians may have lower heart disease risk and higher stroke risk. Vegetarian Vegetarian and vegan diets have long been touted as being healthier. I was taught in my liberal medical school education that humans and our environment would be better off if we would all switch to a vegetarian diet. Veganism has become increasingly popular…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Vegan, Vegetarian, Weight Loss

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How can you trust nutrition advice with all the bias out there? Today, I read an article by the Skeptical Cardiologist that really lit a fire for me and of which I am in 100% agreement. The article entitled: “Meat Guidelines Are Exposing the Fault Lines in Nutrition Advice - The Skeptical Cardiologist has one…
Categories: Nutrition, Weight Loss
Tags: Bias, Editorial, Meat, Nutrition, Nutrition; Guidelines

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Staring week three and moving forward. This weekend was a rocket weekend and I did not follow my diet. The good news is that there was no weight gain. Today, I weighed 231, again. Update: Weight: 231 pounds - down 3 pounds in two weeks.Body fat - still at 28% The bottom line: This week…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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The Beauty in Balance A food, lifestyle, and travel blog. A few weeks ago, I found an interesting website while reviewing my blog likes. The site is The Beauty in Balance. This website is definitely worth a little surfing and the time to click on a few of its pages. The blogger is Shannon. She…
Categories: Weight Loss
Tags: Healthy Recipes, Website Review, Weight Loss

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Week 2 complete and stable. I started and ended the week with no change in my weight. Then again, no weight gain is still some progress in my book. Today, I weighed 231. Update: Weight: 231 pounds - down 3 pounds in two weeks.Body fat - still at 28% The bottom line: Maybe next week…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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 I have read online that reducing sugar consumption may be the key to weight loss. Deadly sugar - Skull and Cross Bones The answer is yes, not, and maybe. WHAT? Yes, you read my answer correct. It is not a non-answer. It is the correct answer. We will answer this part by part and I…
Categories: Weight Loss
Tags: Fiber, Question, Sugar, Weight Loss

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Fatigue is a symptom you should not ignore. Fatigued stressed female Do you feel tired all of the time while trying to lose weight? Fatigue while dieting is a very common symptom caused by a reduction in calories as you burn up your excess carbohydrates. Some reduction in energy may occur naturally, but it might…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, Nutrition, Weight Loss, Weight Loss Tip

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Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in Women Sleep I am sure you are inundated with news articles talking about the importance of good quality sleep to promote health. We know that the use of electronic devices with blue lights preceding bedtime can inhibit sleep. The lights…
Categories: Research, Weight Loss
Tags: Obesity, Research, Sleep, Weight Loss

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Week 2 and two weeks of baby steps. My shoulder is not improving, but I am not using it as an excuse. Over the last two weeks, I have continued to improve my diet and add some exercise. Today, I weighed 231. Update: Weight: 231 pounds - down 3 pounds in two weeks.Body fat -…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A sweet and zingy flavor combination. Pineapple The Carrot Ginger Pineapple Smoothie recipe is a simple drink that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The pineapple will bring a slight island flavor that…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Suggestions to help avoid gaining weight after an injury Walking Injuries can be a huge obstacle to weight loss. Plain and simple, weight loss is dependent on creating a calorie deficit. Sure, most of the deficit is made in the kitchen, but a lack of exercise will have an impact. It impacts both in calories…
Categories: Exercise, Nutrition, Weight Loss
Tags: Injury, List, Weight Gain, Weight Loss

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The plan has started and progress is beginning. If you have been following my plan, you know that I have experienced a setback in my weight loss and maintenance. Six weeks ago, I injured or reinjured my shoulder. Over the last week, I have begun to push myself with physical therapy and restarted the diet.…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Walkingoffpounds.com wishes you a Happy Thanksgiving! Happy Thanksgiving to all my loyal visitors!  I really appreciate you stopping by my site, reading my articles or posts and following my weight loss story.  I hope you have a fun and eventful day…
Categories: Weight Loss
Tags: Happy Thankgiving

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Naughty holiday foods that will not be nice for your waistline. The season of weight gain has begun.  The tempting and tasty foods that we all love will soon be on our plates. It is nearly Christmas and New Years, and we have Thanksgiving behind us.  The problem with…
Categories: Nutrition, Weight Loss
Tags: Foods, Holiday, List

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