ROGER'S ANGLE: WEIGHT LOSS

Sunday, January 27, 2013

FAT FOOD, LEAN FOOD

When I lost 15 pounds over six months, I did it by cutting calories, but the key was eating foods that lasted but were low in calories.

Now that I have gained 5 lbs back, I need to rededicate myself to losing some lard.

I need foods that are high in protein, fiber and healthy fat. One of my staples was Go Lean cereal by Kashi. Problem was, I ate too much of it, and it has so much fiber that it can be hard to digest.

What any weight-loss program needs are foods that make you feel full, don't make you even more hungry, and provide basic nutrition.

Here are some websites that help:

Self magazine:
http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow#slide=1

WebMD:
http://www.webmd.com/default.htm
I love its slide shows on diet tips and diet mistakes.

The Mayo Clinic:
http://www.mayoclinic.com/health/weight-loss/NU00595

Getting lean and staying slim comes down to a choice you make every time you pick up a spoon or pick up a weight.

Yesterday, I got hooked on trail mix. Boy, that stuff tastes good. But it is sky-high in calories. One-fourth of a cup has 160 calories. That isn't even a handful. It's easy to lard up.

The opposite of that is lean meat, which has a high ratio of protein to calories and is low in fat.

We all need to find the foods that work for us.

Good luck. To you and me. We all need it.

-- Roger

Monday, May 28, 2012

HOW TO LOSE WEIGHT: THE FAT AND THIN OF IT

The most popular books in the USA are two kinds: cook books and weight-loss books.

Ironic, huh? We fatten up and then try to slim down.

Turns out that losing weight is the simplest thing in the world. Calories. That is all it is.

My baseline is 2,000 calories a day. If I consume less, I lose weight. If I consume more, I get fat.

Simple. Here is a good way to figure yours:
http://walking.about.com/cs/calories/l/blcalcalc.htm

I can break it down by the hour. If I eat 100 calories an hour, for 16 waking hours, I lose weight. If I eat 200 calories an hour, for ten hours, I maintain my current weight. If I consume 3,000 calories a day, as I used to, I go chow-chow, baby, chub-chub, and become a bigger lard-belly.

For me, the best thing is to aim for about 150 calories an hour, for 12 hours. I tend not to get so hungry at night.

I need to keep something in my belly, otherwise I get too hungry and overeat. Some foods are higher in fiber, protein and healthy fat than others. Those work the best: Try Kashi Go Lean cereal with non-fat milk. Low-fat cheese. Whole wheat bread and tortillas. Tacos not burritos. Salads of course, with non-fat dressing. Fruits and veggies. Lean meat: chicken, fish, low-fat beef.

Foods to avoid: Ice cream is the worst. It never fills you up and it makes you want more and more. Caloric? Don't ask. Chips are bad. So are whole milk and cheese.

A little beer is OK. It's non-fat. No, really. It ranges from 150 to 200 calories per 12 oz. That isn't bad, if you don't eat cheeseburgers and fries along with it.

Good luck. People like Dr. Horse's Butt Phil on TV make millions by suckering people into buying their weight-loss books. Don't do it. Just count those calories. Keep it simple. And low-cal. You will lose weight. I guarantee it. It's up to you, not Dr. Phil.

Of course, if you exercise at all, you are ahead of the game.

-- Roger