Struggling To Lose Weight? Here's The Most Effective Diet And Exercise Plan (EVER!)

Are you struggling to lose weight? Are you tired of jumping on diet after diet and exercise plan after exercise plan... only to end up failing and feeling miserable? Read on to discover the most effective diet and exercise plan I have found to get the best results possible... FOR YOU!

In The Beginning...

300 pounds, a fat stomach, love handles, heavy breathing, pain in my back just from walking, and VERY low self-esteem. That's what I dealt with before I began my journey to transform my body!

Needless to say, I was desperate. I tried everything in the beginning. Diet pills, fad diets, starvation diets, and so much more. And you know what? Nothing worked! I just couldn't get that scale or my waistline to budge!

Then... I Had An Epiphany...

This epiphany drove me to finding the most effective diet and exercise program for ME... and as a result... I lost a TON of weight, I flattened my stomach, and so much more!

Can you guess what it was?

Well, I gave you a couple of hints in the beginning of this article and in the paragraph above...

I found a diet and exercise program for ME and I found a program I felt would get ME the best results.

In other words, I for one stopped messing around with unnatural diets and diet pills. That's something no matter what, I STRONGLY recommend you steer clear from. Secondly, I stopped trying to find the next best thing and what was working for OTHER PEOPLE. Instead, I looked for something I knew that I wouldn't have a problem STAYING CONSISTENT WITH!

And that right there my friend is the most effective diet and exercise plan: A plan that YOU are interested in trying and would not have a problem staying consistent with!

Why Is That So Important?

Well, one thing I learned (the hard way) is that if you want to get the best results, it all boils down to two words: Consistency + Results. Period.

Some Helpful Weight Loss Tips

If you are among those suffering from obesity and overweight, you need to take some serious actions to shed extra kilos. Because, being obese or overweight, you are inviting a number of diseases, including Type 2 Diabetes, Sleep Apnea, High Blood Pressure and Chest Pain. Over and above, obesity degrades your quality of life and gives birth to depression. Therefore, it is vital for you to lose weight and live a healthy life.

Losing weight looks easy, but it can turn out to be a difficult task as you have to refrain from your favorite food and include physical activities in your routine. Here are some useful medical weight loss tips:

• Avoid private or public transport for short distances: You do not need a car or bike to go to the closely located market, theater, eating joint, etc. Try going on foot; it will help you burn some calories and keep your body fit.

• Say no to snacks: Though you love snacks, you have to avoid their intake to make your weight loss goal achievable. French fries and all other deep fried items add to your body fat; therefore, it is better to stay away from them.

• Exercises: Exercise plays an important role in reducing weight and makes your body slim. You can also consider swimming, aerobics and crunches.

• Household chores: It is good to have a servant who washes clothes, do dishes and keeps your home neat and clean. But, it will be better if you do most of your household chores yourself as it can help you lose some kilos.

• Don't skip meals: It is a myth that low intake of food or skipping meals can burn calories. Since our body needs calories to burn calories, it is very important to eat right amount of healthy food after regular intervals of time.

• Drink sufficient amount of water: Water helps kidneys function properly, which helps in shedding calories.

• Start playing outdoor sports: Since outdoor sports are all about running and sweating, participating in one is a good way to lose weight naturally.

If you are not able to reduce or manage your weight even after following the above-mentioned tips, you can contact any of the reliable weight loss clinics. These clinics examine your body carefully and suggest a diet plan that is best and effective for you. They also suggest a few medicines and injections, so that you lose weight as soon as possible.

Weight Loss Hype Has To Go

There is no longer a demand in the weight loss industry for hype. Consumers are sick and tired of monstrous promises with no delivered results. This is starting to catch up with many weight loss companies because they've pretty much maxed out their promises to a point where there's no where left to go.

If you're as sick as me about hearing things like take off 20 lbs in 2 weeks, or lose 10 inches off your waist in less than a month, then it's about time we told the advertisers that we're fed up and don't want to hear it anymore.

There's really only one way though that we the consumers are going to accomplish this task. Vote with the almighty dollar. If the consumer base really wants the weight loss industry to deliver real promises, real programs, and real results, we have to stop falling for the weight loss BS. The next time we see an infomercial promising us crazy results overnight, we have to sit back and think about it for a minute. Is that even possible?

And that's where they get us don't they. Many consumers are still willing to shell out $50 or $100, or even $500 for a quick fix solution to our weight control problem. Here's the worst part. Many of these programs provide short term results, so they are right in saying that John lost X lbs or Melinda took off X inches off her waist. Then behind closed doors many of these so-called testimonials just rebound and put the weight back on once they get off the diet or exercise routine.

So what can the weight loss industry do better?

Start working on real changes to the way our population lives. Help them help themselves instead of providing band-aid solutions to an epidemic that's growing at an accelerating rate. The main reason why so many children are having weight issues is because of the lifestyle that the parent's provide for them. That's right... the child isn't choosing what they eat or what they do most days. It's somebody's job to look out for them. Their parents, right?

But maybe it's not their parent's fault either. If they're parents don't have a lifestyle conducive to maintaining a healthy weight or choices, they simply pass that on to their children. So let's just start by educating the moms and dads out there to make smart healthy lifestyle choices and they will in turn pass that on to the next generation.

Let's work on lifestyle changes together. This way we'll give our future generations a fighting chance.

What to Look for When Checking Out Weight Loss Supplements

Getting weight loss supplements isn't like shopping for clothes. It's not the "one-size-fits-all" type and certainly not one you choose because it's expensive and everybody else uses it. Sure, popularity defines what is apparently the best but then again, not everything is always what it seems to be, especially when it comes to what you put in your body.

For one, you have to be aware of the safety risks because one wrong move could be the end of it all. The next thing you need to do is to research and gather all the information you can about a particular product before going ahead and buying it so that it won't be a total waste of your time and money. And more importantly, you have to know if it really works or not and the only way to do this is to get qualified medical advice so you can get weight loss supplements that will really work for you and help you achieve your fitness goals in no time.

So what do you need to do to find the best weight loss supplements? First, you can take advantage of all the internet has to offer because with anything and everything available online these days, you will be able to find what you're looking for with a lot of patience and only a few minutes. Second, search online for reputable sites that list down all the ingredients contained in the weight loss supplements they sell along with details about possible side effects along with the benefits of each.

Of course, finding the right sites is an exercise in trial and error but then again, this is why you need to browse through their customer testimonials and reviews because these are honest opinions of people who've actually tried and tested the products. It is also important to find sites that are run by actual experts so that you know you are in good hands and you are getting your products from people who understand what you are going through.

Next, you need to find the all-important ingredients that you must have in order to lose weight the right way. Bodybuilders are prime examples of people who need to lose weight, build up their energy and stamina and maximize their metabolism, something that weight loss supplements are supposed to do. In this light, you will need to look for those that contain calcium, fiber, conjugated linoleic acid or CLA, green tea extracts and whey protein to name a few. Calcium is said to help you lose fat while preserving muscle while fiber helps suppress your appetite by making you feel full longer because it delays gastric emptying.

CLA on the other hand, helps you lose body fat and increases lean muscle mass. It is found primarily in beef and dairy products so it is especially a helpful supplement for vegans. Green tea extract, as you know is an antioxidant that helps you lose weight primarily by adjusting resting energy usage and increasing your energy due to catechins, caffeine and theanine that it contains. Its other weight loss benefits include reducing blood pressure and bad cholesterol or LDL. And last but not the least, whey protein helps build muscle and is the easiest type of protein to digest. You'll need all your strength and power to do intense exercise routines and whey protein is the best one to help you do it.

As far as actual weight supplements go, orlistat and meal replacements like bars and shakes have been medically proven to really help you lose weight. Meal replacements can substitute for breakfast and lunch as per prescribed usage, enabling you to enjoy a portion-controlled meal of around just 500 calories. Orlistat on the other hand, blocks about 25% of calories from fats, making it an effective diet supplement and is also easily available over-the-counter which is why many people are taking to this particular supplement these days.

And to make absolutely sure you are getting safe and trusted weight loss supplements, you need to check if they carry the USP seal since the vast majority of products sold are not regulated by the FDA. Check with your doctor before taking any kind of supplement and avoid any products that contain an excessive amount of caffeine since it can cause increased heart rate and blood pressure.

How Do Antioxidants Benefit The Human Body?

Numerous doctors are promoting fruits and vegetables as part of a daily diet regime. There are many good reasons to the suggestion; however one of the reasons would be the antioxidants that the majority of fruits and veggies supply. However what are antioxidants? Why are they extremely important?

Process of oxidation occurs everywhere from piece of fruit turning brownish color to rust in a machine. This is a common activity which also occurs in a body. Our body normally works with oxidation well, but occasionally it causes cell damage. The damaged cells are called free radicals. Free radicals are molecules with unpaired electron. Due to the fact it is unpaired, it will attempt to steal an electron from another molecule. Anytime this action becomes intense, it could cause a lot of health problems such as cancer, heart disease and arthritis. Pollution, radiation and cigarette smoke also contribute to the growth of free radicals. Antioxidants are substances that counteract free radicals.

By providing an electron to free radicals, antioxidants minimize cell damage. It is necessary to consume nutrients that come with antioxidants daily to live healthy. Numerous vegetables and fruits are a fantastic source of antioxidants because of vitamins C and E. These vitamins are recognized to be among the best antioxidants. Fruits and vegetables like strawberry, kiwi, papaya, spinach, bell pepper, and broccoli are the ideal supply of vitamin C and E. However these vitamins are not the sole source of antioxidants and actually they are not the most effective source.

An increasing number of nutritionists agree with the fact that Epigallocatechin or generally known as EGCG is a more potent source of antioxidants than vitamins C and E. A lot of experts agree that EGCG is 100 times more effective than vitamin C and 25 times more efficient compared to vitamin E in neutralizing free radicals. EGCG is found in tea. Many of the recognized green tea extract positive effects include preventions against LDL cholesterol, depression, heart disease, cancer and fat gain.

There were a large number of laboratory examinations concerning the impacts of green tea on cancer cells. The final results show the usage of 300mg of EGCG a day to be the best amount. A cup has approximately 100mg of EGCG. Far more research studies are on the way; however for now 3 cups every day appears to be a safe amount.

At this time there are quite a few ways to consume green tea. Common way is to brew and to drink the hot tea. This is great way particularly if consumed while eating a meal. One other preferred way is to combine green tea extract powder with water. Blending vitamins with EGCG is actually recognized to improve the health rewards. An easy way is to have green tea pills. This is good for people not liking the flavor.

What Are The Health Benefits Of Antioxidants?

Most medical experts are advising veggies and fruits to be included in a daily diet regime. There are many beneficial reasons to the suggestion, but one of the reasons is antioxidants that a lot of fruit and veggies supply. What exactly are antioxidants? What makes them so important?

Process of oxidation happens in all places from slice of pear turning brownish color to rust on a metal pipe. This is a common process that also happens in a body. Our body usually deals with oxidation well, but from time to time it results in cell damage. The damaged cells are referred to as free radicals, molecules with unpaired electron. Since it is unpaired, it will try to take an electron from another molecule. When this reaction becomes extreme, it can cause numerous health problems like cancer, heart problems and arthritis. Radiation, cigarette smoke and pollution also add up to the growth of free radicals. Antioxidants are substances that neutralize free radicals.

By giving an electron to free radicals, antioxidants protect against cell damage. It is important to take healthy foods that supply antioxidants on a regular basis to stay healthy. Numerous vegetables and fruit make the perfect source of antioxidants because of vitamins C and E. The vitamins are known to be one of the best antioxidants. Vegetables and fruits like strawberry, kiwi, papaya, spinach, bell pepper, and broccoli are a wonderful supply of vitamin E and C. However these vitamins are not the only supply of antioxidants and in fact they are not the finest source.

A growing number of dieticians agree Epigallocatechin or also referred to as EGCG could be a more potent supply of antioxidants than vitamins C and E. A lot of scientists agree that EGCG is 100 times more efficient than vitamin C and 25 times more beneficial compared to vitamin E in protecting against free radicals. EGCG is found in green tea extract. A few of the best-known green tea positive effects include preventions against cancer, fat gain, bad cholesterol, depressive disorders and heart problems.

There were a lot of laboratory studies concerning the impacts of green tea on cancer cells. The end results suggest the dosage of 300mg of EGCG a day to be the ideal amount. A cup includes around 100mg of EGCG. Much more research studies are in the process, yet for now 3 cups daily is a good amount.

Currently there are multiple ways to take green tea. Standard way is to make and to drink the tea. This is good especially if consumed with a meal. Another preferred way is to add green tea extract powder to water. Mixing citrus juice with EGCG is actually identified to boost the health benefits. An easy way is to consume tea pills. This is wonderful for people disliking the bitter tea flavor.

How To Shed Unwanted Fat And Sculpt Leaner Abdominal Muscles

While it seems everybody is trying to learn how to get a six pack in 3 minutes or less, the fact is you can indeed generate great physical results in a short amount of time if you know what you are doing. Today's post will teach you how to lose weight and develop those all important abdominal muscles in as little as a few weeks.

Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []

You may have heard the following expression. Abs are developed in the kitchen not in the gym. In order to see the fruits of your hard efforts in the gym you will need to adhere to a few 'rules' with regards to your daily diet. Are you ready?

1. Lower your daily calorie intake.

2. Get your macronutrients in check.

3. Don't cut your favorite junk foods from your diet.

4. Plenty of water.

5. Use HIIT to elevate fat burning.

Let's begin with a calorie deficit. This basically means eating less than you do at the moment. Most people lie to themselves about how much food they eat during the course of an average day, so in order to work this out properly it would be wise to record a food diary over three days. Then simply operate on slightly less calories from now on.

In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.

Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.

Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []

The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.

Here is a quick session to attempt right now:

* Full Leg Raises.

* Torso Twists.

* Twisting Crunches.

Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.

If your trying to figure out how to lose weight in the quickest possible time, a good start would be applying the five basic principles shown in today's post. While you may not be able to learn how to get a six pack in 3 minutes or less, you won't be far behind!

Precisely How Raspberry Ketones Facilitate Weight Reduction

A great deal of individuals are looking for a natural and efficient means to lose weight. Obesity is a big problem nowadays but chemical weight loss tablets have shown to commonly have horrible adverse effects. Some individuals can't reduce weight without some sort of help since their metabolism is extremely slow-moving and comes to be even slower when they attempt a diet plan. Raspberry ketones might be an effective solution.

Raspberry Ketones have actually been accepted by the Food and Drug Administration several decades ago however they had not become well known until Dr. Oz, America's preferred Doctor, tried them on his TV program, "The Oz Show". The test consisted in having a team of people take the ketones and a team of individuals taking an artificial pill, without them knowing what they were taking. They were asked not to change their eating behavior but to keep a meals diary. At the end of a 2 week duration the group taking the ketones had lost double the weight than the control team.

The active ingredient in the raspberry ketones that is accountable for the weight loss is called chloragenic acid. This compound raises the body's natural adiponectin levels. Adiponectin is a bodily hormone that manages the fat breakdown in the body and so by boosting it the fat will be transformed into sugar. For this reason people taking the raspberry ketone supplement reduce weight but are also full of vigor.

The quantity of weight one can expect to lose varies from person to person and could rely on a lot of elements. Firstly the more youthful one is the faster they will slim down. Tall individuals lose weight much faster than shorter individuals and guys reduce weight generally quicker than females. Another essential aspect to think about is the beginning weight; people who are extremely obese will initially reduce weight much faster than people who are just a little overweight.

Apart from these, other general factors to consider are one's fundamental constitution. There are 3 main body types: the endomorphs have a sluggish metabolism and usually tend to put on weight quickly, the mesomorphs have an ordinary build and generally do not have issues with their body mass, and the endomorphs have a very fast fat burning capacity and if they are not mindful they come to be extremely skinny.

So thinking about one's body type, gender, age, height and initial weight, and also one's capability to remain committed to consuming healthily, the average fat loss is statistically 3-5 pounds a week or 8-15 pounds a month. This kind of fat loss can be expected without doing a reduced calorie diet plan or exhausting workouts. It is requested nonetheless to consume routine well balanced meals, to stay clear of unhealthy food, high amounts of sugar and fat, and to do some type of light workouts like dancing, biking or walking.

When one is seriously obese and cannot manage to drop weight by any means they could possibly be drawn to do surgical treatment. The trouble with surgical treatment is that it is rather a distressing experience and is not entirely risk free; there is the possibility of medical problems, infection or troubles with the anesthetic. People that start thinking about surgical treatment have actually been not able to slim down by themselves thus far and are starting to feel desperate. Our recommendation is that these individuals give themselves a few weeks to try out the raspberry ketone supplement before booking for an op. There is also a significant expense difference between the operation and the use of supplements, so it is well worth a shot.

Unfortunately there are a great deal of poor quality raspberry ketones on the marketplace and it is not a great idea to try out various manufacturers over a short time period; the active ingredient could possibly differ from product to product and so it is most effective to go to a consumer reviewed site that compares manufacturers.

Worthy Ideas to Lose Belly Fat

By Erasmo J. Harris

One of the most interesting and trending topics these days include weight loss. As a matter of fact, you will see a lot of weight loss products, pills, tips and advices when you search about it in the internet. Well, if you want long lasting results to lose belly fat, take it in the most natural, safe and healthy way as possible. Here are some of the most effective ways that you will surely love to try. You can definitely achieve your ideal body weight and shape in the most enjoyable and efficient way!

Starvation Is Not Effective- It would be terrible and dangerous for you to undergo starvation just to lose weight. More so, you also tend to crave for more food in the future meals.

Reflection- As part of your effective weight loss plan, you need to ease yourself from daily stress by means of meditation. In this way, you get more time to reflect on how you can use your time more positively. In this way, you do not ponder on sense of gratification like eating and intoxication. You are being able to redirect your thoughts.

Eat Nourishing Foods- Juicing of vegetables and fruits are very excellent. It heals your body in and out. In this manner, you lose belly fat and at the same time, you look healthier like having a beautiful glowing skin. It is even much easier to manage food consumption with fruits and veggies.

Water Is So Valuable- Water is renowned to be the most efficient cleansing agents. Toxins causes build up of bad fats in our bodies. We require taking a purification process for our bodies for a more successful weight loss.

Get Some Motivation- Be inspired, read stories of people who became successful with their weight loss programs. Look into their pictures and become more determined with your endeavor.

Daily Contemplation- As part of your wonderful weight loss plan, you need to consider alleviating yourself from everyday stress through meditation. In this way, you can spend more time to think about how you can use your time more positively. In this way, you do not ponder on sense of gratification like eating and intoxication. You are being able to redirect your thoughts.

Get Good Sleep and Rest- Getting good rest and sleep does not only help us in terms of repairing cells and tissues, this also reduces our craving for foods that can contribute a lot to our belly fats.

Filling the Black Hole

I guess it would be fair to say that my life has sort of fallen apart this last week. After more than six months of trying to reconcile with my ex-husband, I decided that it just wasn't working. I know he was trying, but I just wasn't happy. I'm not ready for a relationship... Not with him. Not with anyone. Hollie just wants to be with Hollie right now.

The breakup has caused major stress, though. Needless to say, Mr. Leonard was NOT happy about my decision. And unfortunately, other bad stuff has resurfaced. It makes me sad, but I stand behind my decision.

The decision to do what's best for me. Because I truly believe that when I'm happy, my kids are happy.

I haven't talked much about this to anyone, but I have been attending Overeater's Anonymous. I truly think it's what has helped me stay sugar/white flour free for almost six weeks. I'm treating my obsession with food as an addiction, because I believe it is. And the support of the group of people with my same illness is very helpful.

At the OA meeting I attended on Thursday night, the speaker talked about the "black hole" that once was her life, and how she spent so much time trying to fill that hole with food, bad relationships, etc. I totally identified with her. I think that by filling my soul with good things and positive relationships, there is no longer room to for food. Even with the sadness of ending a relationship, my soul still feels full. Full of God, full of love for my children, full of a satisfying career, full of friends who care about me...

I am changing for the better. And the pounds that I'm losing is just a result of the work I'm doing on myself from the INSIDE. Suddenly, eating right is so much easier. If you told me two months ago that I'd be almost 6 weeks sugar free, I wouldn't have believed you. But here I am.

I know it's hard for him to understand, but ending this relationship is just part of the transformation. The old Hollie was scared to be alone. She would rather settle for 50% happiness from another person than risk having to go 100% by herself.

Not this Hollie. I am strong. I love myself now. I am worth so much more than settling for anything less than 100%. Life is too short for regret. And I know in my heart that everything will be alright.

The scale is still holding steady at 294 which is fine. I haven't been to the gym in a week (since I lost my gym partner in the breakup, and since my evenings are busy now that I'm in single mom mode). But no excuses... Tomorrow, I have promised daughter and her friend and my nephew that we could start going to the gym after school. My evenings are clear all next week, so this is totally possible.

I had a NSV yesterday... I was able to fit into a pair of new pants that I found in a box. I bought them over a year ago on clearance, but when I got them home they didn't fit. I only paid $8 for them, so I just put them up in hopes that I could wear them one day. And yesterday was that day!

Many people on Facebook have been asking to see what I eat everyday. Well, I snap pictures occasionally, and decided to start posting some on the end of the blog for those who wish to take a look. If you're on My Fitness Pal, you can add me as a friend (SkinnyHollie) and view my diary whenever you wish, too.

This is tilapia with broccoli and sweet potato fries. (441 calories). I suddenly love fish... I eat this dinner a lot, minus the sweet potato fries. I only allow myself to have those about once per week. But I eat a lot of broccoli and fish.

This is a chicken breast and french green beans drizzled with Alfredo sauce. (270 cal for the whole dinner - only 2 carbs for that sauce). I rarely eat chicken anymore, but this was ok. And I love these green beans from Trader Joe's.

And this is my typical breakfast... 3 slices of turkey bacon and a 2-egg omelet stuffed with reduced fat cheese and spinach. And coffee (sweetened with 1 packet of Splenda and 3 tbs half and half). 424 Calories.

Ive mailed off all my three books that have been given away... and I'll be posting another one soon!

Two Months

Today marks the first day of my third month of living a sugar-free/flour-free/wheat-free lifestyle. I weighed in this morning at 289.6.... exactly 10 lbs down from what I weighed on January 1.

When I first set out on this "final" leg of my weight loss journey, my goal was to lose 10 lbs per month... so technically I should be really happy with this progress.

But there is a part of me that is, honestly, disappointed.

I know, I know... 10 lbs is great. I'm down a total of 29.4 lbs. The fact that I'm almost 9 weeks sugar-free is great. I'm making good progress. I'm staying focused. I've tracked my food for 45 days in a row. I'm down about 2 sizes. I'm exercising 4 times per week and loving it.



Life is good.

But I think I should be losing more weight.

After my last post, I tried to start eating more calories. It lasted about 3-4 days, then I just slipped right back into low calories. I don't *think* I'm doing it on purpose... it's just that I'm full and satisfied without the extra food. And I'm too busy and stretched out to even WANT TO think about food all the time, especially how to eat MORE. At the end of the night, especially after a good workout, the last thing I want to do is stuff my face.

Today I sat down and crunched a few numbers from My Fitness Pal. Since 12/28/12, I have averaged anywhere between 1026-1080 calories (NET) per day.

Yes, I know. That is REALLY low for someone almost 300 lbs. I think it really is the cause of my slow losses. My carbs range from 22 - 30%, and my protein ranges from 23-30%. I guess my diet is high in fat, being 40-52% (but mostly from eggs, cheese, olive oil and nuts).

All I know is that I have to find more quality, nutritious food. And I'm probably going to have to eat more often during the day, which will be a challenge in a busy classroom environment. I need more protein and less fat. I think my carbs are good, since I'm exercising and since they come from fruit and veggies.

I've been having so much fun doing group classes at the gym. Zumba, piloxing, kickboxing, hip-hop dance... Monday through Thursday for two weeks straight I've been going, and getting awesome calorie burns each time. My daughter and her bff have been my workout buddies, which gives me added incentive and accountability. Funny how it's possible to make time when one of my children is involved.

I hope everyone has a great weekend.

And I promise to get another book up soon to give away! I haven't forgot about that.

Putting A Stop To Obesity Transmission To Offspring During Pregnancy

A much neglected part of the obesityepidemic is that it has resulted in more overweight/obese women before and during pregnancy. Their offspring also tend to have higher birth weights and more body fat, and carry an increased risk of obesity and chronic diseases later in life. However, the nutritional factors and mechanisms involved pre and during pregnancy that may influence child obesity remain uncertain. A recent publication by ILSI Europe identifies and discusses key contributing factors leading to obesity. 

In an article recently published in Annals of Nutrition and Metabolism, potential key contributors to obesity, including nutrition, during and after pregnancy were identified. Prenatal factors may include maternal diet, gestational weight gain and metabolic perturbations during pregnancy. Postnatal diet and feeding practices along with activity patterns and family lifestyle may also modify or determine the long-term health risks. 

A majority of clinical studies have examined maternal dietary information in isolation. Combining the large number of current maternal and infant studies and including analysis of both sets of nutritional data would be a great step forward. The publication indicates that "this introduces the challenge of how to unify the findings made, as each study varies considerably in the breadth and depth of dietary data collected". 

In addition, with regard to gestational weight gain, Prof Michael Symonds, University of Nottingham, UK highlighted that it "should not be used on its own but in a larger context. It should be complemented by measures of body composition, metabolic and endocrine responses in the mother and offspring". Better knowledge of these contributors and the mechanisms involved could result in more targeted nutritional advice to women, especially those that are obese, to improve nutrition and health status before, during or after pregnancy. It is vitally important to prevent (the development of) excess fat mass to both the mother's own, and their infant's future health. 

The publication summarises the conclusions of a workshop organised by the International Life Sciences Institute (ILSI) Europe in October 2011. This work has been commissioned by the Metabolic Imprinting Task Force of ILSI Europe. 

Friday Weigh in

It's such a nice change to look forward to posting my results!

So far I have lost 28 pounds!!!!!
(that's 2 stone for my British friends and family - I've never understood that system - why would you want to measure weight in 14 pound chunks? Math is involved as well.)

Here are the stats:
Jan 14 - Start of liquid diet - 250
Jan 29 - Surgery weight - 237
Feb 8 - 231
Feb 15 - 222

9 pounds this week?!?! Crazy isn't it? Finally something is working - I feel like my life has been saved.

I'm still incredibly satisfied and rarely hungry. There was a couple of times I would have like a piece of valentines day candy but instead I and had 2 oz of salmon and an ounce of garlic mashed potatoes. Everything tastes extra delicious these days and I often joke with my mom about something my grandfather used to say "my stomach is full but my mouth is still hungry!"

Right now I'm eating about 3 oz of food at a time. I track everything religiously on My Fitness Pal so I know I'm getting in my 80-90 grams of protein. It's a lot of protein to squeeze in such a few ounces of food but It's doable and it's not really that hard. I eat between 500-600 calories and it's steadily going up as I'm able to eat a little more. I believe my goal is around 800.

Walking had become a part of my every day routine. I do 45 minutes to an hour every single day NO EXCUSES. I like to be outside so I've been scheduling it around the weather - early morning is best but it's nice to wait until noon or so for it to warm up a little. Funny, in a few short months I'll be out before sunrise trying to beat the heat!

Hope y'all have a great weekend. Thanks as always for the great support!!

Tax Sugary Drinks And Ban Fast Foods Near Schools, Say UK Doctors

As a "prescription" for the UK's obesity epidemic, doctors are calling for a tax on all sugary soft drinks, a ban on fast food outlets near schools and colleges, mandatory food-based standards in all hospitals, and £100 million ($155 million) spent on weight management services provisions, says a new report issued today by the Academy of Medical Royal Colleges (AoMRC)

The report, titled "Measuring up: the medical profession's prescription for the nation's obesity crisis", and written by doctors from various fields of medicine, including general practice, paediatrics, surgery and psychiatry, sets out their recommendations for combating obesity, which has become a serious public health concern in the country.

Researchers and doctors have been warning about the ever-growing problem of adult and childhood obesity in England. Professor Martin Lombard, England's National Clinical Director for Liver Disease, warned in July 2011 that up to 500,000 overweight/obese children in England have a serious risk of developing fatty liver disease. Fatty liver disease is the result of a build-up of fat in the liver, which causes inflammation and scarring; this can in severe cases progress to liver failure.

Described as "an action plan for future campaigning activity", the report sets out 10 recommendations for schools, national and local government, and healthcare professionals for the country's obesity epidemic.

Below are the ten recommendations:

• All UK hospitals should have compulsory food-based standards


• New fast-food outlets should not be allowed to open near schools and colleges


• A 20% extra tax to be levied on all sugar-sweetened beverages (a pilot scheme)


• All food labelling should have a traffic-light system which details calorie data for adolescents and kids. Restaurants, especially fast-food ones, should have clearly visible calorie indicators


• £100 million ($155 million) should be spent annually for the next three years on enhancing provision of weight management services throughout the country


• Foods which are high in saturated fats, salt and sugar should not be advertised on TV/Radio before 9pm


• Free schools and academies in England should have mandatory food-and-nutrient-based standards

Pediatrician, Professor Terence Stephenson, chair of the AoMRC, said:

"As health professionals, we see it across all our disciplines - from the GP's surgery to the operating table and everything in between. So it is no exaggeration to say that it is the biggest public health crisis facing the UK today. Yet too often, vested interests dub it too complex to tackle. It's now time to stop making excuses and instead begin forging alliances, trying new innovations to see what works and acting quickly to tackle obesity head on - otherwise the majority of this country's health budget could be consumed by an entirely avoidable condition.

As background information, the authors revealed that:

• 24% of UK women and 22% of men are obese


• By the age of 9 years, one in every three children in the UK is now obese/overweight


• The United Kingdom has the highest obesity rate in the European Union


• Over the last decade, obesity in kids aged younger than eleven years has increased by more than 40%


• By 2020, half of all British children will be obese/overweight if current trends continue


• The National Health Service (NHS) could be spending £10 billion ($15.5 billion) annually dealing with obesity-related conditions by 2050

What is obesity?

Obese people have accumulated so much body fat that their health can be affected negatively. If your bodyweight is at least 20% higher than it should be for somebody of your height, age and bone structure, you are probably obese (unless you are very muscle-bound).

An overweight person has a BMI (body mass index) of 25 to 29.99, while obese people have a BMI of at least 30.

Calculate your BMI using our BMI Calculator.

If you are a competitive athlete or very muscly, BMI is probably not a good way to determine whether you are overweight or obese.

What are the health risk associated with being obese?

• Type 2 diabetes - most people with type 2 diabetes developed the disease because they were obese and physically inactive.


• Stroke - according to researchers from the University of Southern California in Los Angeles, middle-aged women who are obese have a higher risk of stroke. Other studies have found a similar link among men.


• Sleep apnea - obese people are more likely to suffer from sleep apnea. Research has shown that obese people who lose weight also experience improvements in sleep apnea symptoms.


• Osteoarthritis - degeneration of the bones and cartilage. Obese women are nine times more likely to develop knee-joint osteoarthritis, compared to females of normal weight.


• Many cancers - obese people have a higher risk of developing several cancers, including cancer of the pancreas, kidneys, esophagus, colon, rectum and uterus. A Swedish study showed that obesity (or diabetes) in seniors considerably increases breast cancer risk. Obese people with prostate cancer are more likely to have aggressive forms of the disease.


• Hypertension - high blood pressure. Excess fat (adipose) tissue causes the body to secrete substances which trigger a reaction in the kidneys, leading to hypertension. Obese people generally produce more insulin, which elevates blood pressure.


• Gallbladder disease - the liver of obese people overproduces cholesterol, which is delivered to the bile, oversaturating it - this damages the gallbladder.


• Dyslipidemia - high levels of cholesterol and triglycerides.


• Coronary heart disease - obese people have a greater chance of developing coronary heart disease.


• Breathing problems - in obese people, the chest becomes heavier and more difficult to lift; also the lungs are decreased in size.

Francelina and Jeff are Biggest Loser’s Newest Love Story!

• Biggest Loser 14′s Francelina Morillo and Jeff Nichols announced to People today that they are a couple!

• Jeff is 25 and Francilina is 26.

• They were both only 17 when they lost their fathers to cancer.

• The couple said that their shared experiences in life and on the show helped bring them together.

• Francelina and Jeff kept things strictly business on the set and only pursued their relationship further once filming wrapped, making it official with a New Year’s Eve kiss in Times Square.

• The Biggest Loser has created more couples and marriages than even The Bachelor/Bachelorette, including Sam and Stephanie, Ramon and Jessica, Suzy and Matt, and several others.