Contrary to what some people believe, you need to eat if you want to lose weight. Starving yourself is a not an effective long-term strategy. So don’t buy into skipping meals. Your body needs fuel and energy – not only to operate, but to burn calories.

For weight loss, I advocate eating right and exercising. For the exercise component, it takes work; the more intense the better. Don’t fall for the “fat burn zone” myth. The harder I can workout, the more I sweat, and the longer I can sustain being out of breath is the way I go about it. You’ll burn more calories and you’ll burn them faster. Of course you should always seek your doctor’s approval before embarking on an intense fitness regimen or new nutrition plan.

It’s been proven that if you skip too many meals or cut your calorie intake too low, you will eventually end up over-eating (including the wrong foods). And that calorie surplus will not make you happy the next time you step onto the scale. Think about trying to exercise when you’re starving. Your energy levels and endurance will suffer. So essentially you’re wasting time and not getting the most out of your workout. All you can think about is food. And even worse yet, you may end up burning lean muscle. The traditional 3 meals a day that we all grew up with still has some validity, but we need to modernize it. How? By adding in healthy snacks so you’re eating 5 to 6 times a day.

In general, the biggest meal you consume should be earlier in the day. That would be breakfast. Lunch would be a little smaller, with dinner being the smallest. In between these 3 meals is where you integrate nutritious and healthy snacks. But these don’t come from a vending machine. You need to prepare in advance and have them with you.

So let’s look at some healthy snacks that can keep you nourished and full of energy throughout the day. My go to snacks are fruits like apples, blueberries, strawberries, tomatoes… And raw vegetables like peppers, avocado, cucumbers, potato, cauliflower, radishes… A handful of nuts and seeds works too, but keep the portion small. Whatever you like that’s natural, low calorie and low fat to fill the gap between meals so you’re not ravenous at lunch or dinner. I found a recent article on “smart snacking” that appeared in the MyFitnessPal blog that I’d like to share. You can read the text version below or go to the slideshow with pictures at: http://www.strengthmeetsstyle.com/smart-snacking-how-to-keep-your-metabolism-burning-all-day/89/236/?utm_source=Outbrain&utm_medium=BriH&utm_campaign=1.

Smart Snacking: How To Keep Your Metabolism Burning All Day

Apples: Apples are a ‘good carb,’ and they’re packed with fiber. Eating two apples is enough to fill your fruit intake for the day, and you’re not adding a lot of calories. Apples also have vitamin C, and satisfy your sweet tooth. They make your stomach feel fuller, so you’ll eat less during the day, without having to worry about working off a lot of fat.

Almonds: Many kinds of nuts, when eaten in moderation, can provide a number of health benefits. First among equals are almonds, especially raw almonds that have no salt. Technically, almonds are high in fat, but a handful a day are very good for you. The fats in almonds are monounsaturated, the same as in olive oil, and these fats help reduce heart disease. Studies have also shown that almonds, eaten in moderation, helps keep your weight down, which combined with an active exercise program, can keep you healthy for a long time.

Broccoli: The greener the vegetables, the better for your body. Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you’re busy, you’re better off packing raw broccoli florets in a bag, and eating them on the go. Avoid dipping sauces, as they are often loaded with fat and sugar.

Low Fat Plain Yogurt: Low-fat plain yogurt has many benefits. It’s probiotic, which means that it’s filled with ‘good’ bacteria, also known as ‘live cultures’ that can help relieve digestive problems. Yogurt is also a high-protein, low fat food, perfect for maintaining a healthy diet. In addition, yogurt is low in calories, but be careful about the sugar content of some flavored yogurts. You’re better off buying non-sweet yogurt and using honey or brown sugar to make it sweet.

Canned Tuna: Tuna is packed with vitamin B3, vitamin B12 and protein. It’s a lean, delicious food that is also low in fat. Tuna is loaded with omega-3 fatty acids that have huge antioxidant benefits. The best kind of tuna is albacore tuna, which is pure white tuna with no mixture of other tuna species. For snacking, you can eat tuna straight out of a can, mix with brown rice or sprinkle over a healthy salad.

Edamame: Edamame is a fancy name for soybeans that are boiled. They are a delicious, low-fat and low-calorie snack that’s full of protein and fiber. You’ll also find vitamin C and vitamin A and iron. You can pack edamame in a bag to down them by the handful, but don’t add too much salt, or you’ll negate the health benefits.

Cottage Cheese: Although, you don’t want ‘cottage cheese’ thighs when you work out, you do want to eat cottage cheese to stay healthy. It’s high in protein, calcium (for bone strength), magnesium, potassium and zinc. Cottage cheese is also a low-carb food that helps regulate blood sugar, improves digestion and is rich in antioxidants. You can eat cottage cheese by itself as a snack, or add it to a salad or egg-white omelette.

Beef Jerky: Yep, they’re good for you and filled with protein. But you have to make sure you buy a brand that’s low in sugar and sodium. You should also avoid ‘smoked’ or ‘barbecue’ flavored jerky as these tend to have a lot of additives. You can also buy turkey jerky if you want even less fat. Jerky is just dried meat, so you’re getting all that protein on the go.

Blueberries: Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.

Asparagus: Asparagus is a negative calorie food item. It takes more energy to chew and consume the food than what’s in the nutritional value of the item itself. This is great for boosting your metabolism and is also giving of rich nutrients and antioxidants.

Cheese: Studies have shown cheese contains butyric acid. This compound is linked to reduced obesity, reduced hunger and higher metabolism. It is shown that consuming natural cheese with whole-grain bread has boosted metabolism nearly 50% than processed cheese and white bread.

Avocado: Much like almonds, avocado contains monounsaturated fats which plump cell membranes enabling them to work better with fat-burning hormones. Avocados boost your metabolism by protecting the energy-producing parts of your cells from free radical damage.

Egg whites: Egg Whites are a great source of Leucine, an amino acid used for weight loss. This amino acid kick starts your metabolism as it raises your base metabolic rate and boosts your weight loss. Be careful when consuming egg whites and avoid eating it raw. There are serious health risks associated to raw egg whites – take the time to cook it and see the health benefits kick in.

Water: While water isn’t necessarily a “snack,” it is a required part of your everyday eating habits. Studies found that drinking water increases your metabolic rate by 30% in healthy men and women. It also fills you up naturally which lowers your cravings for other foods.

Spinach salad: By eating spinach, you protect yourself against osteoporosis, heart disease, colon cancer, arthritis and other diseases. Spinach has a delicate texture and jade green color that provides more nutrients than any other food. This is a great food to help get your metabolism to a speedy rate.

Whey protein: Whey is an ideal snack for boosting metabolism. It is quickly digested and can help boost enough t burn an extra 150 to 200 calories per day. Add some whey into a protein smoothie or make your own version of ice cream with it added in. This is guaranteed to boost your metabolism fast!

Oatmeal: To jumpstart your metabolism, eat oatmeal for breakfast. Oatmeal is rich in fat soluble fiber which requires a lot of energy to break down. This helps boost your metabolism as it also decreases your cholesterol levels and reduces your risk of heart disease.

Lean meat: Metabolism is affected by multiple factors out of your control – however, increasing your muscle mass allows you to burn more calories (increases your metabolic rate). Muscle tissue requires protein and exercise – by eating more protein, you can build muscle mass therefore enhancing your metabolism.

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Most of us know the importance of exercising and eating right for our good health. There’s a vast amount of information available, perhaps too much. And a wealth of statistics that reinforce the benefits of proper nutrition and fitness. There are also countless professionals eager to help.Health and wellness is not a new concept. So why then is such a HUGE percentage of the population overweight and out of shape (pun intended, respectfully)?

With all of the information that’s available and technology at our fingertips, why aren’t more people slimming down and getting healthy? Why are obesity rates still on the rise? And how has such a preventable situation become so pandemic?

Although I can’t claim to be an expert here, I have figured a few things out. I’ve gained valuable insight through my own personal experience, as well as through the experiences of others. So here are some of the thoughts and observations I have about exercising for longevity and weight loss. Specifically as they relate to why we aren’t exercising enough or at all. And why eating right can be so difficult.

• We know what to do but we’re not doing it.
• We make excuses about why we can’t get to the gym.
• We sacrifice our long-term health by making our busy schedule a higher priority than a workout.
• We work out, but at such a low intensity. As a result, we don’t burn enough calories yet can’t understand why our workouts aren’t producing any weight-loss gains.
• We fail to realize that exercise (and eating right) will keep our mind sharper, and improve our ability to work productively and handle the stresses that life throws at us every day.
• We skip meals because we “think” that we’re too busy to stop.
• We don’t take the time to prepare healthy meals or snacks, so we settle for unhealthy fast food because it’s quick and easy.
• We know we should eat a good, well-balanced meal but order the burger and fries or nachos grande instead.
• We delay our “supposed” healthy eating or exercise plan for tomorrow, or next week… because it’s more convenient to do what’s easy in the moment than what’s right or necessary long-term.

So what’s going on? Why does it seem so hard? Why can’t you get started? And if you do start, something always seems to get in the way. How many exercise or diet plans have you started & stopped in your lifetime? Do you think there’s something wrong with you? Sound familiar?

I have a theory.

You need to re-calibrate your mind and get your CHADD’s in tune. Your what? Your Choices, Habits, Actions, Decisions & Disciplines. C – Think about it, all change begins with a choice. You consciously “choose” to do something. Every day you make plenty of choices about what you want to do. Or want to change, improve, not do, etc.

H – After a while with focus, concentration and determination, your choices begin to take shape in the form of a habit.

A – And your habits only begin to take root after the repeated actions you take. Action is an integral component in every step of this process.

D – The cumulative net effect of your new habit is the result of all of your decisions to this point, including the choices you’ve made and actions you’ve taken.

D – And finally the finished product becomes a beautiful, new healthy discipline.

If you are over-weight and haven’t exercised in a while, you may find it difficult to get started. My objective is to help you start exercising. And once you do, keep you accountable to find a way to keep it going.

Exercise is vital for your health and wellness. As far as I’m concerned, one of the worst things you could do would be to get discouraged and do nothing. You may be thinking…

• “I have a lot of weight to lose and can’t imagine getting to my goal weight”
• “I’m not sure where to begin (or what to do)“
• “It’s been so long so why bother”

If you’re in that frame of mind, your primary goal should be to find a way to get moving. It’s NEVER too late to start. But before you do, make sure to get your doctor’s approval. Then set an attainable goal that you can feel great about when you achieve it. Accomplish it, then do it again the next day; accomplish it, then do it again… and eventually over time, momentum will come to your aid.

Let me give you an example. 10,000 steps a day may be too unthinkable right now. So set a goal to go on a 2,000-step walk, 3 times this week. Do that for a few weeks and then start increasing your daily step count gradually. Not sure how to track your steps? There’s an app for that.

Then once you’ve developed the walking habit, it’s time to graduate to other forms of exercise, including strength and cardio training. If you can afford it, you would benefit greatly by hiring a personal fitness trainer. They can help you get results by identifying specific exercises based on your goals and skill level. And they’ll keep you accountable. Check with your local health club for recommendations.

In a future post we’ll punch through and go deeper into each component of the CHADD philosophy. And don’t worry, I won’t leave you hanging. We’ll unpack some illustrations and examples to give you greater insight to choose wisely.

For now I’d suggest taking an inventory of your thoughts, along with some of the choices you’ve made over the past week. You can also be more present and aware of the choices you’re about to make. And perhaps even plan a healthy choice or two into your day. Then stick with it to make it a habit. You can do this!!!

I’d love to see your comments about the challenges that have prevented you from developing new healthy habits and disciplines. And how you can break through them with CHADD on your side.

Let’s start with the premise that you need to lose 30 pounds and that’s your primary objective (or substitute your number). So I’ll go out on a limb here to make a point. You’ve developed some bad eating habits. The extra 30 didn’t just happen overnight or by accident. It took time to put it on, so it’s gonna take time to take it off.

But I’m not here to beat you up. I’ll assume that you are serious about losing this weight and will do just about anything within reason to make this happen. So take complete responsibility for your situation. Then let’s learn from the past.

Specifically, how poor choices compounded over time and got you to where you are today. And finally, let’s learn to use the the compound effect to your advantage.

How? By making small, incremental positive changes in your nutrition, that in time, will transform into amazing results.

There are a number of factors that contribute to a healthy, lean, and physically fit person. And in this post we’ll cover one of these factors by helping you discover the foods you need to avoid.

I find that far too many people have no idea what they should be eating for their good health. Equally as bad is someone who knows, but lacks the discipline.

In fact, in today’s busy world it’s much easier to make unhealthy eating choices than to take the time to prepare a healthier alternative, or to go out of your way to find one. So I guess in some ways, it boils down to how bad you want it.

To make a blanket statement that some foods are bad and you should never eat them would be foolish. Actually, you can eat just about anything you want if you do it in moderation. But if you’re 30 pounds overweight, and serious about losing it, I’m here to suggest that you will need to avoid certain foods.

Well actually, you need to STOP eating them until you get your weight under control. So consider them OFF LIMITS for now.

Please don’t mistake this as a restrictive diet. We are building a healthy lifestyle. It starts with awareness, choices, then action.

Your actions will begin to take shape in the form of healthy habits and disciplines that evolve into your long-term healthy lifestyle.

As Jim Rohn used to say, “What’s easy to to is easy not to do”. The choice is all yours.

If you can’t completely eliminate sugar, salt, and refined white flour from your diet, try to restrict foods where they are present or how much you use. And that goes for artificial sweeteners too.

They are harmful to your weight loss initiative. They’re unhealthy and should be avoided. At least whenever it’s possible.

Also, don’t be deceived by artificial sweeteners. Use them sparingly if you need to.

And please understand that every time food is touched (or processed), the nutritional value declines. This makes it less healthy and desirable.

So here’s my list of 13 foods to STOP eating (in no specific order):

1. Fast food joints: That’s right. Mickey D’s, BK, DD’s, and all the others. How ’bout this? If there’s a “drive-thru”, drive by and don’t look back. Keep going until you find a healthy meal somewhere else.
2. Fried and battered foods: Yes, french fries are off limits. So is fried chicken. Anything fried counts, so stay away.
3. Processed foods and snacks: Potato chips, pretzels, and the whole gamut of low nutrient snacks. How about cold cuts, pepperoni and other processed meats? Yep! If it wasn’t living at some point – like on land, in the sea, or in the ground, you’ve gotta question it. If it’s in a bag, bag it! And be careful of granola & protein bars. They’re sometimes full of sugar and calories disguised as a healthy snack.
4. Restaurants: Most of the food prepared in restaurants contains higher than normal unhealthy fats and extra calories. So try to cut back on the number of times you eat out. When you do go out, ask for healthier alternatives. Like grilled or broiled instead of fried, steamed veggies instead of fries, and water instead of soda. And skip the dessert. Your waistline and wallet will ultimately appreciate it.
5. All-you-can-eat buffets: Step away from the buffet. Even if you’re not overweight, all you can eat buffets are one of the worst things you can do to your body.
6. Sodas and other sugary drinks: Anything from colas, sweetened teas, flavored waters, juices, smoothies, etc. Stick with pure H2O.
7. Candy: Do I need to list ’em out here? Didn’t think so.
8. Creamy soups, sauces, dishes and dressings: Cream of broccoli or whatever soup including New England clam chowder. Creamy & cheesy sauces. How ’bout BBQ sauce? Sorry Memphis & Dallas, we’ll have to take a rain check. And chicken pot pie is another dish to avoid. Add to that all salad dressings. Get ’em on the side and only use a fraction of what they give you.
9. Baked goods and desserts: Cookies, cakes, pies, and pastries. Sorry mom (you’re still the world’s best baker). No doughnuts either. And while we’re at it, let’s add ice cream to the list.
10. Bar food: Appetizers and things like nachos, fried calamari, burgers, wings, and sliders are only a tip of the iceberg. Safe to say, anything on the bar menu is probably off-limits.
11. Alcohol: That’s right, you don’t need these empty calories when you’re trying to lose weight. And a few cocktails will usually negatively impact your healthy eating plans in a number of ways. So cut it out altogether or keep it to a minimum.
12. Pizza, pasta, bagels and bread: Derivatives of refined white flour have virtually no dietary fiber or nutrient value. And if that wasn’t enough, studies indicate that there are a number of other detrimental consequences from eating these foods. No, this isn’t another “carb-bashing” diet. If you must have your pasta & bread, then go w/the healthier whole wheat or whole grain version, and do so in moderation.
13. Bacon: Nooooooooooo! For obvious reasons, bacon appeared in multiple categories, so it got it’s own.

WOW, that’s quite a list. And I bet you’re thinking “If I can’t eat all that stuff, then what can I actually eat?” Don’t worry. We’ll cover that in our next post where we discuss the foods that you should eat.

An interesting thing happens when you begin to avoid the foods on this list. You’ll start to feel better, look better, and you will lose weight. You may even discover that your cravings start to fade.

Too restrictive you say. Too bad I say. Too harsh? Sorry. You can either stay with the current plan or get serious. I hope this helps you take the first step. Developing healthy habits and disciplines will enable you to get your weight under control. And doing so will lead to improved health, wellness and longevity.

Here’s another viewpoint from Dr. Michael Roizen in his new book “This Is Your Do-Over“. In it, he suggests avoiding the 5 food felons.

1. Saturated fat.
2. Trans fat.
3. Simple sugars.
4. Added syrups.
5. Simple carbohydrates.

How can I help you?

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

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You have permission to sit down to read this post as it’s a little longer than usual, yet well worth your time. Then you need to get up and get going!

sedentary [sed-n-ter-ee]

adjective

1. Accustomed to sit or rest a great deal, or to take little exercise.
2. Characterized by or requiring a sitting posture: “a sedentary occupation.”
3. Doing or involving a lot of sitting: not doing or involving much physical activity.

If you’re trying to lose weight, or want to enrich your physical condition, being sedentary is NOT the way to help your cause or improve your health. But you already knew that, right? So instead of simply stating the obvious, let’s clarify something. Unless you have a medical condition that requires you to be sedentary, or you’re rehabbing an injury, you have NO excuse!

Losing weight isn’t easy, so don’t make it harder on yourself by stacking the odds against you. On the flipside and with all due respect, losing weight isn’t hard (or doesn’t have to be difficult). You simply need a plan that you support with some new behaviors and better choices. And ultimately over time, your new healthy decisions will help you develop the habits & disciplines necessary to focus on your nutrition & exercise so you can get lean and stay fit.

If you’ve set a goal to leave the sedentary lifestyle behind so you can lose weight and improve your health, then walking would be a great start. But only after your doctor has given you the okay. As a disclaimer, I’d suggest that you consult your primary care physician before stepping up your activity level or starting an exercise regimen.

Researchers say you should aim for at least 30 minutes of exercise on all or most days. Dr. Mehmet Oz recommends 10,000 steps per day as a way to improve your health. And while I agree, I think it’s important to note that walking is only one element for improving your health & wellness.

When walking becomes part of your daily routine, your endurance & energy will improve in a short period of time. As you progress, you can increase the distance, along with your pace, your time, and the incline (or resistance).

10,000 steps will take deliberate action and conscious planning. And not only is it doable, the upside includes improved health & wellness – but only if you want it and put in the effort. I personally prefer the oudoors for walking, but a treadmill is a great alternative for the times of year or when the weather isn’t cooperating.

Depending on your situation, you can quickly move into other aerobic (cardio) training after a few weeks, which will help you burn some significant calories. I would also recommend that you incorporate some basic anaerobic (strength) training exercises as well to start building lean muscle and contribute to your calorie burn. It really comes down to using some common sense, getting back to basics and challenging the boundaries of your comfort zone.

I was surprised to read in a recent article how leading a sedentary life can lead to so many debilitating diseases. This includes but is not limited to diabetes, heart disease, high blood pressure (hypertension), elevated triglycerides, abnormal cholesterol levels, insulin resistance, and obesity. Being sedentary can also affect memory, sleep, and feelings of anxiety & depression.

It’s mind boggling because these life-threatening conditions are SO avoidable and preventable. And it all starts with activity. YOU’VE GOTTA MOVE!!!

If you’re not sure what to do or need some guidance to break the inertia, you have many options. There are plenty of online resources. You can also hire a personal trainer or speak with fitness and nutrition professionals for ideas.

So seek out advice for burning calories and eating nutritiously. These professionals can provide ideas based on your goals and the latest science behind cardio and strength training. You should also find out if your gym offers group classes which can help you get started. Whatever you decide on, take the first step. You’ll feel great when you take action and start building momentum.

Keep in mind, you may need to try a variety of different things until you find a few exercises that you enjoy and can do for the long term. It’s for your own good, so make it a habit to exercise, even when you don’t feel like it. It’s a small price to pay with a huge payoff.

The second point I want to make here is that you need to move all the time. You want to become the exact opposite of an unhealthy, over-weight couch potato.

Your 30-minute cardio or strength training sessions 3 to 5 days a week are essential for keeping your heart healthy, in addition to helping you achieve your weight-loss goal by burning a lot of calories. However, what’s often overlooked is what you’re doing (or not doing) outside of the gym.

Are you sitting for extended periods of time behind a desk? Or wasting hours on the couch in front of the TV? That’s the sedentary part I want to address.

For example, have you ever asked someone in another room to bring you something, like a glass of water or cup of coffee instead of getting off your butt to get it yourself? Or is there something upstairs that you need, but instead of getting it yourself you ask someone else to grab it for you? Or maybe you put it off until you finally make it upstairs hours later? C’mon, that’s just LAZY.

Nike said it best, “Just Do It!”. So why don’t you? You can do it. Remember those 10,000 daily steps? Well, they don’t just happen by accident or happen on the couch. You have to be deliberate and force yourself to move. And then it becomes a habit; part of your lifestyle.

25 steps to the kitchen isn’t going to burn any calories to speak of. But it’s the act of moving and staying active that results in the real benefit. Get the mail, take out the trash, walk the dog (longer than usual), take a stroll around the block a few times; whatever makes you happy and gets you up and about.

Hey, you can even walk to the store or walk to the gym instead of driving, as long as it’s safe and you have a path. Wouldn’t that be different and interesting? I started doing this after returning from a vacation to Europe where we did a ton of walking. Not many are doing it back here in America. Maybe you can start a new trend.

And if you want to start tracking your steps, there are plenty of app’s to choose from. I’ve been using the Breeze app (from FitnessKeeper, Inc.) on my iPhone for the past 6 months and it does the job pretty well. There are plenty to choose from including the old fashioned pedometer.

Here are a few additional resources to help you get moving. Check out:

• Denise Austin’s 8 Ways to Burn More Calories Every Day.
• LifeHacker’s How to Burn More Calories Through the Day.
• Canyon Ranch’s 8 Ways To Move More.
• SparkPeople’s 9 Ways to Get 10,000 Steps a Day.
• And finally, here are 8 simple ways to increase your movement every day:
  1. Walk up or down the stairs instead of taking the elevator.
  2. Get a headset and walk around while talking on the phone.
  3. Limit the amount of time you spend watching TV.
  4. Integrate a treadmill desk or bike desk into your office.
  5. Have walk-and-talk meetings.
  6. Get a walking buddy.
  7. Walk or ride your bike to work.
  8. Replace video games with activity-promoting games.

Good luck in your quest to be healthy & fit!