Healthy Eating

Disclaimer: I’m not a doctor nor do I pretend to be. This is just my way of solving my problem of obesity. Please consult your doctor on everything you do concerning health issues. I work 1 to 1 with my doctor to get where I am.

Issue

I used to weigh 215 pounds. My doctor said, “You need to lose weight.” So, I went all out trying to do so. I cut back portions, exercised, did diet plants, etc... In the end I had actually GAINED weight. I went back to my doctor and asked, “What am I doing wrong?” She replied, “You don’t diet, you change your lifestyle.” Being a Mathematics/Computer/Information Nerd I did it scientifically.

Investigation

What am I eating?

I went to Giant Supermarket and read every single label I could find then took what I found and did my homework on it.

High Fructose Corn Syrup

What I discovered was that nearly everything processed (even meats) has High Fructose Corn Syrup added. In meat it is injected along with a salt solution. Doing further research (WebMD and such) I discovered that the body doesn’t use High Fructose Corn Syrup. It simply stores it as fat. “Wow!” I thought. Basically, I’m eating lead (so to speak) and it is going straight to my gut. Being overweight is the primary contributor to diabetes. So, by removing that from my diet I will stop contributing to my weight gain.

Sugar Substitutes

I also did my homework on sugar substitutes. They actually alter the way your body processes carbohydrates and long term use can have a major negative effect on your ability to handle carbohydrates such as sugars and starches. Putting two to two together the question comes to my mind: If my body can no longer properly handle carbohydrates how does it get the energy it needs? The conclusion I came up with is that it can cause diabetes which is the inability of the body to convert carbohydrates to insulin which the body needs to function.

Solution

I read every label on what I buy and never, ever buy processed food with High Fructose Corn Syrup and/or Sugar Substitutes in it. But that’s just a start.

Issue

Americans like big portions. It is our nature which is also I great way to gain weight.

Investigation

Gaining and Losing Weight.

Calories In – Calories Out = Weight Gain/Loss.

Calories In: Food of any kind.

Calories Out: Exercise, body heat production, brain use, etc ….

Weight Gain/Loss: A surplus of calories is stores as fat causing you to gain weight. If the body has a deficiency of calories it must take them from the body but hesitates to do so with fat since to the body it is for seriously lean times (which no longer exist in our society.)

Solution

Fruits and Vegetables

Center of your diet must be fruits and green vegetables. Eat at lease 4x (combined) of those as you do of anything else.

Dairy

Cheese: Good source of calcium. 1 ounce a day.

Milk: Excellent source of fat and steroids which will help you gain weight.

Eggs: Egg whites are pure protein. Egg yolks are pure fat. Two or three eggs a week is fine.

Starches

Bread: Low calorie bread (Dollar Tree in Thorndale, Pennsylvania has a 70 calorie whole wheat store brand bread with absolutely no corn syrup.) Two slices a day is fine.

Corn, potatoes, sweet potatoes, rice: Choose no more than one a day and in moderation. A half an ear of corn or two tablespoons of anything else is fine.

Meat and Fish

Fish: Excellent source of protein and healthy fats. Eat it as often as you can in moderation.

Pork, Beef, and Lamb: High in bad cholesterol. No more than 3 ounces a week of lean meat.

Chicken and Turkey: Skinless, boneless, and no gravy. All of those are mostly fat. Beware of additives. Aldis has moderately priced chicken with no additives. No more than 2 ounces a day.

Disclaimer: I’m not a doctor nor do I pretend to be. This is just my way of solving my problem of obesity. Please consult your doctor on everything you do concerning health issues. I work 1 to 1 with my doctor to get where I am.

Issue

I used to weigh 215 pounds. My doctor said, “You need to lose weight.” So, I went all out trying to do so. I cut back portions, exercised, did diet plants, etc... In the end I had actually GAINED weight. I went back to my doctor and asked, “What am I doing wrong?” She replied, “You don’t diet, you change your lifestyle.” Being a Mathematics/Computer/Information Nerd I did it scientifically.

Investigation

What am I eating?

I went to Giant Supermarket and read every single label I could find then took what I found and did my homework on it.

High Fructose Corn Syrup

What I discovered was that nearly everything processed (even meats) has High Fructose Corn Syrup added. In meat it is injected along with a salt solution. Doing further research (WebMD and such) I discovered that the body doesn’t use High Fructose Corn Syrup. It simply stores it as fat. “Wow!” I thought. Basically, I’m eating lead (so to speak) and it is going straight to my gut. Being overweight is the primary contributor to diabetes. So, by removing that from my diet I will stop contributing to my weight gain.

Sugar Substitutes

I also did my homework on sugar substitutes. They actually alter the way your body processes carbohydrates and long term use can have a major negative effect on your ability to handle carbohydrates such as sugars and starches. Putting two to two together the question comes to my mind: If my body can no longer properly handle carbohydrates how does it get the energy it needs? The conclusion I came up with is that it can cause diabetes which is the inability of the body to convert carbohydrates to insulin which the body needs to function.

Solution

I read every label on what I buy and never, ever buy processed food with High Fructose Corn Syrup and/or Sugar Substitutes in it. But that’s just a start.

Issue

Americans like big portions. It is our nature which is also I great way to gain weight.

Investigation

Gaining and Losing Weight.

Calories In – Calories Out = Weight Gain/Loss.

Calories In: Food of any kind.

Calories Out: Exercise, body heat production, brain use, etc ….

Weight Gain/Loss: A surplus of calories is stores as fat causing you to gain weight. If the body has a deficiency of calories it must take them from the body but hesitates to do so with fat since to the body it is for seriously lean times (which no longer exist in our society.)

Solution

Fruits and Vegetables

Center of your diet must be fruits and green vegetables. Eat at lease 4x (combined) of those as you do of anything else.

Dairy

Cheese: Good source of calcium. 1 ounce a day.

Milk: Excellent source of fat and steroids which will help you gain weight.

Eggs: Egg whites are pure protein. Egg yolks are pure fat. Two or three eggs a week is fine.

Starches

Bread: Low calorie bread (Dollar Tree in Thorndale, Pennsylvania has a 70 calorie whole wheat store brand bread with absolutely no corn syrup.) Two slices a day is fine.

Corn, potatoes, sweet potatoes, rice: Choose no more than one a day and in moderation. A half an ear of corn or two tablespoons of anything else is fine.

Meat and Fish

Fish: Excellent source of protein and healthy fats. Eat it as often as you can in moderation.

Pork, Beef, and Lamb: High in bad cholesterol. No more than 3 ounces a week of lean meat.

Chicken and Turkey: Skinless, boneless, and no gravy. All of those are mostly fat. Beware of additives. Aldis has moderately priced chicken with no additives. No more than 2 ounces a day.

Final Thoughts

If you don’t lose weight right away don’t give up. Your body wants to maintain your current weight and is fighting you. It can take up to 7 days for positive results to show on the scale. If you measure yourself daily only do it when you wake up for the day. It is when your weight is the lowest and most stable. Daily your weight will either stay stable and suddenly drop or bounce like a ball and then drop. Both are normal.

Losing Pounds - Losing 1 pound per day may be safe if you're obese and eating a high number of calories daily. ... Dropping to 2,500 calories per day is a decrease of 3,500 calories, which would in theory lead to 1 pound of weight loss each day. Over time this would slow down, but it is possible in the initial dieting period. It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – www.livestrong.com

Conclusion

The more you work out the higher the Calories Out number is and exercise is good for the body in moderation.

Your goal is to reach your ideal weight and stay approximately there. The way to do so is to work on keeping that Weight Gain/Loss number approximately zero every week.

You can have a better you!