Author: Brenda Sue

Brain Food Made Easy

Living Longer!

In the United States in 2020, the life expectancy was 78.93 years, which is a 0.08% increase from 2019. (1) I am an advocate for aging well. Advancing age is not a reason for poor health or cognitive decline. At 64, I am a full-time Charge Nurse, mother of an adult autistic son, a writer here at David’s Way and an avid, passionate heavy weight trainer. I do not have time for either physical or mental malady and actively pursue excellence in health in every area. I have heard the expression, “Divine Health” and I am in hot pursuit of just that. Nutrition is the foundation for a high functioning life in all areas. Although I work out with ardor, unless my nutrition is on spot, I will not accomplish my goals. Not only are abs made in the kitchen, for the most part, so is your brain.

Brain Fuel

 You should not eat more than your calorie allowance as recommended by your doctor. We also have the Calorie Counter Pro to help with that. We do need to eat enough whole foods to support our neurological system. I remember when my grandfather was living. He severely restricted his nutrition because he would only eat a few foods. They were good choices, but they were not adequate. He developed dementia in his 80’s and became mentally unstable. It was not Alzheimer’s Disease. There is good evidence that poor nutrition can negatively impact your brain health. (2) Think about how your car runs on good fuel and how it runs on bad fuel. In order to have a smooth running brain that can take us where we want to go, we must fuel accordingly. We must eat enough of the right foods to have optimum brain health into our old age.

A multi-faceted approach works best when you’re working on brain health. Choose whole, healthy foods from different food groups. Avoid sugar and processed foods.

Photo by Caroline Attwood on Unsplash

Cognitive Decline

Green leafy vegetables such as kale, spinach, collards and broccoli are rich in vitamin K.  Lutein, folate and beta carotene and may help slow cognitive decline. Fatty fish are great sources of omega-3 fatty acids. They are believed to decrease beta-amyloid plaques that form damaging clumps in Alzheimer’s Disease. Try to eat fish at least twice per week. Salmon is an excellent choice. If you don’t like fish you might ask your doctor for an omega-3 supplement. Flaxseeds, avocado and walnuts are excellent choices for healthy fat.

Photo by K8 on Unsplash

Memory and Mood

Berries help improve memory and have been observed to delay memory decline by as much as 2 1/2 years. Tea and coffee are credited with the ability to solidify new memories because of their caffeine content. The caffeine gives a quick burst of energy but also plays a larger part in memory retention. Walnuts are a good source of protein and healthy fats. They contain a specific healthy fat known as alpha-linoleic acid (ALA) which can lower the blood pressure and protect arteries which is good for the heart and the brain. (3)

Inflammation

Turmeric contains curcumin which has been shown to cross the blood-brain barrier. Curcumin is a potent antioxidant and anti-inflammatory. It may benefit memory in Alzheimer’s patients. It may also help to clear the amyloid plaques that are present in this disease. Turmeric boosts serotonin and dopamine and improves mood. It has been shown to alleviate depression in about six weeks in some people. Curcumin also helps new brain cells grow and may delay age-related mental decline.

Photo by Nathan Dumlao on Unsplash

Broccoli is rich in vitamin K that is necessary to form sphingolipids. This is the fat that’s densely packed into brain cells. It may help with memory and inflammation. It can reduce the destructive free radicals in the body and help protect the brain. Pumpkin Seeds are rich in zinc that is critical in nerve signaling. Zinc deficiency has been linked to many neurological conditions. They contain significant amounts of magnesium which is essential to learning.

Oranges are a rich source of vitamin C which helps to defend the brain against free radical damage. You can get your daily allowance of vitamin C in one orange. Eggs are a wonderful source of choline. Choline is very important in proper brain functioning and also positively  impacts mood. Choline is necessary for acetylcholine in the brain which is deficient in Alzheimer’s Disease.

Photo by sept commercial on Unsplash

These foods are great for memory and helping to protect the brain against cognitive decline. They also help to improve mood. Begin to be pro-active where your brain health is concerned. Move into your senior years with excitement and anticipation of great things to come and always do your part to be the very best that you can be. With good brain health, you can truly live your entire life to your maximum potential. Clear your cabinets of junk foods, full of empty calories and sugars that cause brain inflammation and get sharper today.

 

 

 

(1) https://www.macrotrends.net/countries/USA/united-states/life-expectancy

(2) https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

(3) https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower

Fajita Chicken Casserole

Photo by Micheile Henderson on Unsplash

Nutritional  Info

Servings 8

Calories 314

Carbs 4.8 grams

Net Carbs 4.1 grams

Fat 24.6 grams

Protein 26.8 grams

Ingredients

4 cups shredded rotisserie chicken

7 ounces cream cheese

1/3 cup no sugar added mayonnaise (I like Duke’s)

1 red bell pepper

1 yellow onion

2 Tablespoons Tex-Mex seasoning

7 ounces shredded Mexican Blend cheese

Salt and pepper

Romaine lettuce

Instructions

Preheat oven to 400F

Shred chicken and chop peppers and onions.

Mix everything except for 1/3 of the shredded cheese in a greased baking dish.

Add the remaining cheese on top and bake for 15-20 minutes or until golden  brown.

Serve over bed of romaine lettuce.

No Sugar Added Blueberry Quick Bread

Photo by Daniela Constantini from Pexels

As Spring unfolds, berries of all kinds are coming into season in the U.S. This quick bread is ideal for a weekend brunch. Topped with a little cream cheese and maybe some Swerve Confectioner’s, it’s an absolute delight!

Nutritional Info

Servings 8

Calories 238

Net Carbs 5.4 grams

Total Carbs 20.8 grams (includes carbs from Swerve)

Protein 7.7 grams

Fat 20.7 grams

Ingredients

2 cups almond  flour

1/2 teaspoon salt

1/2 cup Granulated Swerve

1 teaspoon baking soda

2 beaten large eggs

1/4 cup melted butter

1 cup fresh blueberries

Instructions

Preheat oven to 350F.

Grease an 8×4 loaf pan with butter or cooking spray.

Combine the almond flour, salt, Swerve and baking soda and stir in the eggs and melted butter. The batter will be thick.

Spread the batter into the greased loaf pan and press the berries evenly into batter.

Bake in preheated oven for 40 minutes or until a toothpick  comes out clean.

Let cool before serving.

 

 

Food Cravings

Photo by Cleyton Ewerton from Pexels/Food Cravings

 The Main Problem

I remember all too well trying to lose weight for years and feeling like such a failure. Cravings for salty, sweet or crunchy snacks were ruling my life. Whenever I “went on a diet”, I almost never quit because of hunger. The reason that I gave up was food cravings.

Photo by RODNAE Productions from Pexels/Food Cravings

What Causes Food Cravings?

It’s interesting to note that no one ever “quit a diet” because they missed whole, healthy foods. Chips, cookies, cakes, pizza and ice cream top the list of foods that people think they can’t live without. The salt, sugar and excess fat in these highly processed foods act like drugs on the central nervous system and our brains respond. Uncontrollable, “hit-me-again” food cravings set the stage for disaster as we stuff ourselves with more calories than we can burn in two days, much less before bedtime.

If you want to get food cravings under control, leave off the salty processed junk and added sugars. The reward system of your brain responds to even the smallest amount of added sugar and excess salt. It’s necessary to remove ALL added sugars from your diet to begin to feel freedom from this debilitating craving.

Photo by Edu Carvalho from Pexels/ Food Cravings

Hormonal shifts can cause intense food cravings. PMS, pregnancy and the normal monthly hormonal swings in women can bring on cravings unique to you. Eating well-balanced, healthy meals, avoiding added sugars, alcohol and excess stress will help you to control your cravings better. Eating nutritionally dense food, food that is packed with good nutrition and low to moderate calories, will alleviate some cravings that are caused by nutrients missing in your diet. Alcohol causes mood swings by first boosting your serotonin and dopamine but then depleting those same feel good chemicals in your brain. Because alcohol is a central nervous system depressant, it can intensify negative emotions which send you running for comfort foods. Alcohol ruins your sleep by reducing Rapid Eye Movement sleep which is the most restful sleep cycle. (1) Without restful sleep, your stress hormones will soar.

Photo by Andrea Piacquadio from Pexels

Manage Stress to Manage Food Cravings!

We teach “Make Your World Small”-David Yochim. This means to remove superfluous and/or negative people from your life in order to focus on what’s important. When you remove negative influences from your life that raise your stress levels, your cortisol levels go down. Cortisol is the stress hormone that causes fat to be deposited on your belly. Belly fat is dangerous because it raises blood pressure, insulin resistance and blood sugar. Because cortisol affects the production of sugar for fight or flight situations, it can cause an increase in appetite and food cravings for sugary, fatty and salty foods. Adequate sleep is one of the best ways to help control stress. If you are tired you will crave foods that give you quick energy.

Get some exercise that is approved by your doctor to change your mindset and watch the stress melt away. Outside exercise raises the calming neurotransmitter GABA and gets you out of the house for a while. Any exercise that your doctor approves and you will actually do will help to alleviate stress and food cravings.

Photo by Daniela Constantini from Pexels

Stay Full to Fight Food Cravings

Poor nutrition and dehydration will cause you to look for something to satisfy those needs. Eat plenty of good quality protein and complex carbohydrates. Don’t let yourself get too hungry because if you do, the accompanying blood sugar dip will drive you to search for junk food. Read David’s article Pragmatic View On Protein to get an idea about how much protein a healthy person normally eats. Try visiting our FREE Calorie Counter Pro   to determine your caloric needs and stay hydrated.  We strongly encourage losing no more than one pound per week. ALWAYS CONSULT YOUR PHYSICIAN before beginning ANY weight loss program.

 

 

(1) Tend to feel low after drinking? Here are 7 reasons why · TheJournal.ie

 

 

 

 

Motivation/Learned Behavior

Photo by LOGAN WEAVER on Unsplash

Destructive Thinking

There is a lot of discussion about motivation in the health/wellness community.  This is particularly apparent in the conversations about diet and exercise.  We have been led to believe by popular culture that we must be properly motivated in order to be healthy.  Nothing could be farther from the truth.  Health is a lifetime commitment.  It is a choice, not a flash in the pan, glittering elusively, available for only a moment.  Success is not dependent on our state of mind.  or circumstances.  It is a conscious decision on our part, to do the right thing.  Agreeably, illness befalls some who have done everything right.  I have no answer for that unless we venture into the spiritual realm, but in almost every case, our health is in our hands.

Science

A study on motivation was undertaken at Valdosta State University in 2011.¹  There was a question of how important motivation is in the role of learning and learned behavior.  The argument of external versus internal motivation was studied.  External being acquisition of positive, pleasant consequences and avoiding negative consequences.  Internal being the desire to feel good, to solve a problem, to acquire balance, to take control of one’s life or to meet an individually selected goal among other internal prompts to problem solve.  At first glance these seem similar, but they’re not.

Accountability

The external cue of merely acquiring positive consequences is far removed from the desire to take control of our lives.  We can have the external cue to want to look hot in a swimsuit, (acquisition of positive, pleasant circumstances) all we want, but until we make up our minds that we want to take control of our lives, (internal), we will flounder.  Like Nike says, “Just Do It.”  David Yochim says “I’ve never done easy in my life.” and that is so true.  We have to decide what we want and do what it takes to get it.  Excuses to avoid healthy behaviors are not reasons to fail.

So often we wait until we “feel like it”.   We may get motivation by external cues and start that race with vigor.  Sometimes we are successful for a season and then have an overly emotional moment…day…Oh, okay, decade, and we just give up.  This is the problem with depending on “being able” to do it.  We aren’t.  We are programmed to take the easy path of least resistance.  Everything in nature is.  There is nothing in the natural world that voluntarily does the hard thing.

Photo by Clay Banks on Unsplash

Use Your Mind!

That’s where our mind comes in.  We make a decision and we do the hard things, every day until those hard things are routine. Read about Perseverance here.  One day, we look in the mirror and barely recognize ourselves.  We go to the doctor and he is jealous of our blood work.  We realize that we are passing along what we have learned in the hard times, hoping that maybe, just maybe, others will learn to do what’s hard in order to achieve the ultimate goal, good health. Because we never did easy or depended on motivation, we become the person on the outside that we have always been on the inside.

Get inside your own head.

Do hard.

We have a Facebook page for more information. Give us a “Like” and a “Follow” here if you like what you see here!

 

¹www.edpsycinteractive.org/topics/motivation/motivate.html

Maintaining Weight Loss

Photo by Hannah Skelly on Unsplash

Maintaining the weight loss that you have worked so hard to accomplish is only possible by living a healthy lifestyle, not by dieting. Sometimes when we start adding calories into our daily menus to stop losing, we choose foods that got us fat in the first place. David has said, “If you couldn’t control those foods before, what makes you think that you can control them now?” Don’t undo all your hard work by thinking that you can go back to your old way of living.

Photo by Rene Lehmkuhl on Unsplash

Choices That Help With Maintaining Weight Loss

We advise giving up sugar to reduce calories and inflammation in your body. When you remove the foods that contain added sugars, you naturally reduce your caloric intake. Most people “reward” themselves with sugar-laden desserts as soon as they reach their weight loss goal. Since sugar has an addictive quality, just a few days of eating it will start that addictive behavior again. It causes chemical imbalances in the brain similar to cocaine. The reward system of the brain is activated by sugar and soon you want to repeat that behavior. In no time at all, the pounds return with a vengeance.

A key factor in maintaining weight loss is to improve your food choices. Everyone likes the sweet taste. In studies in newborns, the babies were given plain water and then sugar water. After the babies got the sugar water, they no longer wanted the plain water. There’s no shame in liking sweetness in foods. What we fail to realize is we don’t have to eat added sugars to get that craving satisfied. Instead of eating empty calories, choose healthy foods with natural sweetness. When you read food labels, watch for the phrase, “Added Sugars”. That’s what you want to avoid to help maintain your weight loss. There is natural sugar in many foods that is unavoidable. Some of those foods will satisfy a sweet tooth.

A favorite snack, full-fat Greek yogurt with lemon Mio Water Enhancer, Splenda and frozen raspberries.

My Favorite Things

Full-fat Greek yogurt that is made from whole milk, has about 4 grams of naturally occurring sugar per serving. Greek yogurt is a powerhouse of nutrition. The milk sugar in the yogurt is fine to eat. With 16 grams of protein and probiotics for gut health, it’s great for maintaining weight loss. Add fruit or berries and the 0 calorie sweetener of your choice and you have the equivalent of a sundae. Sometimes I add 0 calorie, sugar-free drink mixes to make all kinds of delicious flavors. A favorite is full-fat Greek yogurt with Tang sugar-free liquid drink mix and a little vanilla extract. This makes Orange “Dreamsicle” Yogurt. It’s wonderful!

Oats are a power food that fill you up and provide some of the best nutrition. Almost all athletes eat oats. Add a sugar-free sweetener, butter or coconut oil and some nuts, seeds, berries or fruit for a sweet treat that will do your body good. I like Swerve Brown that substitutes for brown sugar for 0 calories. It’s wonderful in oatmeal. I have eaten oats for years to assist me with weight loss and maintenance. Make sure that all of your food is nutritionally dense. Don’t waste calories on junk food that won’t benefit your body.

There are protein cookies, bars and shakes that will satisfy your sweet cravings. Avoid those that contain added sugars and experiment until you find some that you like. If you eat sugary snacks, you will get blood sugar swings that will make you hungrier. To get adequate nutrition and satisfy that hunger, you will have to eat too many calories and your weight will increase. There are many no sugar added options for all of these products.

Look at our recipe section on our menu on the Home Page here for healthy recipes that will satisfy cravings and help you in maintaining weight.

Photo by ŞULE MAKAROĞLU on Unsplash

Activity

Most people accept the fact that exercise will help you lose weight. Unfortunately, most people either decrease the amount of exercise, or stop it altogether, when they reach their goal. Maintaining weight loss requires at least 40 minutes of moderate to vigorous exercise at least 3 to 4 times per week. This is not strolling leisurely through the mall or cleaning your house. Weight loss and maintenance programs that lead you to think that are probably trying to keep you coming to them to collect fees. Moderate exercise is when you can talk but not sing and vigorous exercise is when you can only say a few words without pausing for a breath. Maintaining weight loss is more work than losing weight and requires a changed lifestyle. Trying to maintain weight loss while playing around with unhealthy habits will fail.

Photo by Kelsey Chance on Unsplash

Weight Loss Maintenance “Influencers”

When you create a new lifestyle you need to consider the people in your life. We are strongly influenced by those closest to us. You must remember that if someone tries to sabotage your efforts to be healthy, they don’t have your best interest at heart. Why would you continue to appease anyone who is working against all your hard work that you put in to get to goal? If you over ate when you were with them before you got to goal, you probably will again. Seek out friends who support your new health incentives. I had a “friend” who told me that she didn’t like me being smaller than her. We are no longer in touch. I associate only with those who will help me along my way towards ultimate health.

Learn To Cook!

Something has happened in the U.S. in the last 20 years that is appalling. People have quit cooking. While I have had times in my life when I frequented restaurants, before long, I would always go back to the kitchen. After a little while, I would develop cravings that I could not satisfy at the drive-through window. Fast food is nutritionally poor and you will keep eating it in large amounts trying to get satisfied. It’s designed to make you buy and eat MORE. That’s how they make money. It’s way too easy to order whatever sounds appealing if you don’t have to cook it.

Basic cooking is simple. You learn by doing. You will spend a fraction of the  money that you now spend on food. Eggs, oats, beans, chicken, Greek yogurt, apples and milk are staples that are highly nutritious and cheap. Look online for instructions to cook anything.  I can buy a pound of coffee on sale for the price of one Mocha Frappuccino at a fancy coffee shop. A pound of ground coffee will make about 80 cups of coffee. Save money, calories and time by learning to cook at home. Use low calorie, sugar-free ingredients and tweak the taste to your liking while improving your health.

Notice that all of these tips will improve your life in many ways other than just maintaining your weight loss. They will finally, give you the life that you want and deserve. Get your priorities in order today for a brighter tomorrow.

Always play the long game.

Spring Chicken Soup

Food photo created by foodiesfeed – www.freepik.com

6 servings

Calories 283

Net Carbs 10 grams

Protein 25.2 grams

Fat 4.5 grams

Ingredients

1 T. olive oil

1 chopped onion

2 thinly sliced carrots

2 stalks sliced celery

2 sliced zucchini

2 cloves garlic

1 t. oregano

salt to taste

black pepper to taste

6 c. chicken broth

1 pound boneless skinless chicken breast cut into chunks

3 sprigs thyme

1/4 c. lemon juice

1 c. frozen peas

1 c. frozen corn

1 c. fresh asparagus (optional)

lemon slices for garnish

freshly chopped parsley for garnish

Directions

1-Cook onion, carrots, celery and zucchini in oil until soft.  Add garlic and cook until fragrant and season with oregano, salt and pepper.

2-Pour in chicken broth and thyme. Bring to boil and add chicken and lower heat, simmer until chicken is thoroughly cooked.

3-Remove chicken from pot and shred.  Return to pot and add lemon juice, peas, asparagus and corn. Simmer about 6 minutes. Garnish with lemon and parsley.

 

Sugar Free Raspberry Lemon Cups

 

Photo by Whitney Mabee on Unsplash

Nutritional Info

Serving  size 1 cup

Calories 290

Net carbs 4.4 grams

Fat 27.9 grams

Protein 3.1 grams

Ingredients

Raspberry  Layer

1/2 cup coconut butter

1 cup freeze  dried  raspberries

1 Tablespoon Confectioner’s  Swerve

1 Tablespoon melted virgin coconut  oil

1/4 cup+1 Tablespoon coconut  milk

1 teaspoon vanilla extract

Lemon Layer

1/2 cup coconut butter

2 Tablespoons fresh lemon juice

1 Tablespoon Confectioner’s Swerve

1 teaspoon fresh lemon zest

Instructions

Blend the raspberry layer ingredients in a blender til smooth.

In another bowl, stir together the lemon ingredients.

Divide the lemon  mixture between  6 muffin cups, top with raspberry mixture, pressing  down to combine the two.

Freeze for  1 hour.

 

Easy Weight Loss

 

Photo by Bruce Christianson on Unsplash

Small Steps

Small steps are the pathway to big goals! Many years ago in nursing school,  I realized that I wanted to lose 80 pounds. Mind you, I didn’t need to lose that much weight but I wanted to be skinny. In contrast, I needed to lose about 50. Eighty pounds or fifty, they were both overwhelming. I decided to focus on losing 5 pounds and discovered the first tenet of easy weight loss, small steps. I knew that I could do that. The pounds began coming off easier than I ever imagined. The power of small steps had changed my life. Unfortunately, I didn’t maintain  that weight loss. I never gave up the foods that I was addicted to, specifically sugar. Since I still craved sugar and it gave me other cravings, the weight that I so meticulously peeled away 5 pounds at a time, came right back on.

Photo by Cecilia Gremmo on Unsplash

Frequent Weight Loss Success!

When we begin a weight loss program, initially we feel empowered. Shortly afterward when we begin making behavior changes, doubt creeps into our minds. By setting small goals that we can attain more often, we see progress and feel successful sooner. As we begin to feel successful, we build on that momentum more easily. Weight loss becomes our new normal as we conquer each small goal. If you want to lose a large amount of weight, you might set five pound goals along the way like I did. Read this article here for tips to help you get started.

Make Losing Weight Easier – David’s Way to Health and Fitness

Photo by Yulissa Tagle on Unsplash

Easy Does It!

When I began living David’s Way I started strength training with heavy weight as a goal. Starting Strength, a program for beginners got me interested in lifting, without demanding more than I was capable of doing. Since I had gotten weak while I was working for a major weight loss company due to all the driving, I started with pretty light weights. If I had tried to lift too much weight early in the program, I would have quickly gotten discouraged. Discouragement can cause many people to quit. The same idea applies to weight loss. Keep it simple. Start small and be proud of every victory! When I add weight, I add small increments. It empowers me when I conquer those new weights!

Photo by Sandra Gabriel on Unsplash

Stay Flexible

Be willing to make changes in your goals. Grandiose ideas of what we want to accomplish will make sticking to our program harder. Instagram is a huge influence on a lot of people. If we set a goal of looking like an Instagram model, we may want to abandon the whole idea of weight loss. I read a lot of what the IG models put on their pages and there is a theme that is recurring. The more honest, down-to-earth models frequently write, “Don’t worry about looking like an Instagram model. We don’t look like that either.”

One very famous fitness model has elaborated on the length of time those pictures take to shoot. She talks about the hundreds of images that are destroyed before the perfect image is chosen. This 23 year old girl has had multiple surgeries and advocates the use of steroids and other performance enhancing drugs. If we set our goals based on artificial images, we will get discouraged unless we reconsider the reality of that. It’s necessary to change goals and methods of accomplishing them as we become more knowledgeable about our health and fitness.

The Golden Rule of Weight Loss

Cravings are the main reason that most people give up on weight loss. Hunger is easy to satisfy with good nutrition based on whole foods. Cravings call out for specific flavors and textures and are never satisfied. Added sugar causes cravings because you release insulin to metabolize it. As the insulin does it’s job of lowering your blood sugar, even the slightest bit too low will set off cravings again. While sugar is usually what most people crave, we will crave a wide variety of calorie dense foods until our blood sugar rises enough to offset the insulin.

This cycle repeats itself continually as long as we eat added sugars. Weight loss is almost impossible when we’re lost in this repetitive cycle. The answer to this dilemma is obvious. Don’t eat added sugars. Remember, it’s an addictive white powder that causes inflammation throughout your body. No good can possibly come from eating sugar. Almost every disease known to man begins with inflammation.

Photo by C Drying on Unsplash

Weight Loss Tactics Simplified

1-Set small goals.

2-Be proud of every small victory.

3-Take your time.

4-Don’t eat sugar.

and ALWAYS remember David’s wise advice when I asked him how long will this take. His answer? “The rest of your life.” Health and fitness are an ongoing process. David also says, “We don’t own our present level of fitness. We’re only paying rent.” As you work towards your health and fitness goals, remember, there is no endpoint. In order to get and remain healthy, you must consistently live a healthy lifestyle. Look at this worthy process as a new life rather than a temporary, self-inflicted torture.

My habits were once as bad as anyone’s. I wore a size 22. Now I live a healthy lifestyle that keeps me working full-time at age 64, in a size 8 at 5’6″. I also care for a special needs family member alone. I train hard four days a week and have worked my way to the Elite level in Strength Standards in my age group for the deadlift by adhering to the simple teachings of David’s Way.

Believe me, you can change.

 

 

 

Lose 25 Pounds Before Summer!

Photo by Minh Pham on Unsplash

You Have Time!

You can lose 25 pounds before summer! The first day of summer is June 20. That’s 16 weeks and 3 days. If you lose 1.5 pounds per week, you will lose about 25 pounds. How would you like to go on your summer vacation weighing less than you do now?

What Will 25 Pounds Do?

In most cases, 15-25 pounds is where people begin to notice that you have lost weight. The positive reinforcement from those compliments will keep you motivated. Then you can use that motivation to push yourself farther. You might need to lose more, or you might just need to start exercising. Your self-esteem will improve, which will make you more social. A summer filled with shorts, swimsuits and parties is almost always more fun! Most people will have improvements in their digestive health, joint pain, blood pressure, blood sugar levels, sleep and energy. Read the article at the link below for tips to safely navigate summer parties.

How to Navigate Summer Parties – David’s Way to Health and Fitness

Photo by Daria Shevtsova from Pexels

Food for Thought

We tell you frequently, there is no “secret” to losing pounds. Take in fewer calories than you burn. That’s how to lose weight. There are some tactics that may help you change your behaviors and keep you going to your goal.

Analyze Your Diet to Drop Pounds

Tracking your food intake is mandatory for good health and weight loss. Estimating portions never works for very long. Since serving sizes tend to be too big, we tend to over-estimate. Weigh and measure every bite that you eat. Weighing is more accurate. Read David’s article, Counting Calories Does Not Work for good advice concerning calorie counting. If you weigh your food, sometimes you will get more than if you measure. However, measuring in spoons and cups can cause you to eat more because you can pack them. The pounds will come off much slower if you measure and pack the utensils.

Take note of the foods that you eat that are high in calories but provide little nutrition. I discovered that on the days that I got hungry after I had eaten all my calories, I had eaten simple carbohydrates with little protein or fiber. The simple carbs degraded to sugar in my system quickly and caused an insulin release which triggered hunger. When you first begin analyzing your food, notice what satisfies you and what lets you get hungry too soon. You will notice the pounds begin to drop pretty soon after you correct these details.

Look at the Calorie Counter Pro to get an idea about how many calories you need to eat to lose 1-2 pounds per week. We strongly recommend losing only 1 pound per week. It’s easier and you are more likely to stick with the program and you have longer to adjust to your new body. ALWAYS consult your medical doctor before beginning ANY weight loss program or exercise.

Photo by Matt Flores on Unsplash

Build New Habits to Lose Pounds

Exercise will help you to lose. Don’t make the mistake of eating the calories that you burn exercising. If you eat them, the exercise won’t help you nearly as much. You will still build muscle and muscle will increase your metabolism but that is a long-term tactic. Eating the calories that you burn will slow your progress.

Plan your meals, weekends and all special occasions. If you fail to plan, you plan to fail. Remove sugar from your home. Don’t buy junk food on the premise that it’s for someone else. They don’t need it either. Eat plenty of fiber from vegetables and some fruit. Don’t drink your calories except in a no sugar added protein shake. Liquids, especially sugary liquids will not satisfy you and the sugary liquids will make you hungrier.

Remember, every day will not be perfect. Managing your weight is a lifetime endeavor, not a quick fix. In a lifetime, you will have good days and bad days. It’s what you do most of the time that matters. Strive for excellence every day, but don’t let one chaotic day be an excuse to go back to bad habits. As David told me when I asked him, “How long will it take?”, he answered, “The rest of your life.”