Friday, January 29, 2016

You Know Weight Training Is the Best Exercise for Losing Weight, But the Guys Are Hogging the Weight Room!

I've been blogging about strength training for years. I know it's the best exercise for weight loss. See this article: Best Way To Lose Body Fat For Women Over 50.

Unfortunately, women come up with a long list of excuses for not lifting weights. One of the most common excuses is that the guys hog the weight room. I mean, really, what delicate flower wants to wipe the sweat off of the equipment, compete for machines, and wonder why all the weights are missing.

Get over it!
This life hack article emphasizes the importance of strength training for women:
Move Over, Bros: Why Women Need the Weight Room. It includes a 2-part program to get you started.

Thursday, January 21, 2016

Losing Stubborn Belly Fat for Seniors

Lots of things have happened since I last posted. I found out that surgery can be a real setback to weight management.

Yes, I put on weight after surgery because of inactivity and not paying attention to what I was eating.

So, after all the work in the weight room getting rid of ten pounds, I'm stuck with the same problem AGAIN.  10 pounds of belly fat ain't appealing!

Here's how I lost the weight the last time with strength training -

What do I do NOW?

I can't jump right into strength training.  I'll have to ease into it with other activities that interest me.

If you're in the same situation (sixty plus with unwanted belly fat), feel free to read what I came up with. It's NOT about dieting. AND you don't need to buy anything if you don't see the need.

Here's my article:

Two Easy Ways To Lose Unhealthy Belly Fat for Seniors

Thursday, October 23, 2014

The Fifth Step To Rapid Weight Loss - Increase Your Activity Level

In case you just stumbled on this blog, here are the 5 steps to rapid weight loss:
  1. Prepare mentally for weight loss.
  2. Reduce the most deadly white poison (sugar).
  3. Reduce the second most deadly white poison (white flour).
  4. Increase fiber intake.
  5. Increase your activity level.
The first step is by far the most important.

The subject of this post is step 5 - increase your activity level. 

Obviously, if you are sedentary, increasing your activity level is easy - get off the couch, take a walk, climb stairs, park your car away from the entrance to the store. This isn't the first time you have read this stuff. Just do it. Here's a big indicator that you have a problem (besides looking in the mirror at your dunlap disease) - your dog/cat is overweight. You both need to get moving.

If you're into more formal exercise, try a CD (walking, exercise, dancing, whatever you like).

The best exercise is strength training. The next best exercise is high intensity intermittent training.

Stop procrastinating. Get moving. Now.

Wednesday, October 15, 2014

Interesting! Fructose Overload Infographic from

Do you believe the sugar content of these foods?

fructose overload infographic
Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic "Fructose Overload." Use the embed code to share it on your website or visit our infographic page for the high-res version.

<img src="" alt="fructose overload infographic" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic "<a href="">Fructose Overload</a>." Visit our infographic page for the high-res version.</p>

Sunday, August 3, 2014

The Fourth Step To Rapid Weight Loss - The Most Overlooked Weight Loss Dietary Factor

This post is about the most overlooked weight loss factor in our diet - fiber.

Dietary fiber (the fourth step to rapid weight loss) has several important health benefits as listed below.

The Mayo Clinic web site lists the following benefits (click here to get the details):
  1. Normalizes bowel movements
  2. Helps maintain bowel health
  3. Lowers cholesterol
  4. Helps control blood sugar levels
  5. Aids in achieving healthy weight
Just by the way, the 5 steps are listed in this article, step 1 is discussed in this post, step 2 is covered in this post and step 3 is addressed here.

You should have at least 30 grams of fiber per day.  

That being said, you do need to be careful to increase fiber gradually. 

Why the gradual increase? Some people who go from 0 - 30 grams of fiber per day experience digestive distress. I know - I'm one of the "some people."

And, it's important that you drink plenty of water (at least 64 ounces per day). Otherwise, the fiber will not move through your system properly (another way you can feel digestive distress).  Drinking that amount of water means you'll be eliminating more often than previously, but it's a small price to pay for the health and weight loss benefits.

How to add fiber to your diet. 
Per my gastro doc's advice, I use supplement every day - 1 tablespoon of metamusil in a 12 ounce glass of water followed by another glass of water. That's 10 grams of fiber. 
Per WebMd, other sources of soluble fiber are oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium (the main metamusil ingredient), cucumbers, celery, and carrots. 
Webmd lists insoluble fiber (speed up the movement of colon contents) sources as follows: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
I eat nuts, fruits, veggies, hummus, whole grains, and flaxseeds to increase my fiber intake. 

An interesting weight loss side effect of soluble fiber is that it you feel full. After I take the Metamusil supplement in the morning, I am not likely to eat again until lunch time. This is a relatively new habit for me. Some sources will say that eating in the morning is essential to your health. Others will say it's a form of fasting. I find I can limit my daily calorie count by taking the fiber supplement.