Weight Loss on a Low-Carb Diet

Losing weight is one of the most difficult tasks that overweight people face in their weight loss journey. Many people are looking for a fast fix and end up following diets that do more harm than good. Yes, there are many diets specifically tailored for certain body shapes, but if you want to lose weight quickly and effectively, then low-carb diets can be very helpful in dropping those unwanted pounds.

Low-carb Diet

A low-carb diet is exactly what it says…………low on carbohydrates that are found in grains, fruits, starchy vegetables, wheat products and pasta. the dieter really wants to keep their carbohydrates on the low side, while keeping their intake high in proteins and fat derived from the animal and the vegetables alike.

How a Low-Carb Diet Works?

The intake of the products high in carbohydrates causes the insulin levels to spike. The high amount of insulin locks the fat which leads to glucose burning instead of the fat.

A person loses the most weight during the initial period of the diet. The reason for this is because the low levels of the insulin in the body causes the kidneys to shed an excessive amount of sodium. Moreover, the carbs in the bodies are stored in the form of glycogen. The glycogen binds water molecules to the liver and muscles. When the level of the carbohydrates reduces in the blood stream, the amount of glycogen automatically lowers, bringing the level of water down with it.

The initial lack of carbs leads the body to get rid sodium along with water which leads to the most weight loss in the initial period.

The Best Foods for a Low-Carb Diet

A low-carb diet requires the individuals to cut down on the high carbohydrate foods. What this means is that the people would need to create a specific diet that is high in protein and fats. Fortunately, there are a hundreds of healthy alternatives that are extremely high in healthy fats as well as protein.

Red Meat and White Meat: Meat includes every type of unprocessed meat that you can imagine such as beef, lamb, veal, and pork. When it comes to poultry, always try to eat turkey, chicken, duck and any other fowl with their skins.  Processed meat really should be left out of the diet, but if your cravings take over you then always opt for one that has the lowest amount of carbs in it.

Seafood: You should avoid cultured or farmed fish or shellfish. Instead, choose wild or freshly caught seafood.

Healthy Fats: All the fats and oils that are solid at room temperatures such as lard, butter, and ghee are extremely healthy. Avoid trans-fat and hydrogenated oils.

Basically, as a general rule…..stay away from foods that are high in sugars, starches, and inflammatory oils.

A low-carb diet might work wonders in the beginning, but you need to exercise to aid in the weight loss journey. Also you need to know that losing weight fast on a low-carb diet without any direction or guidance can be harmful, so always try to talk to professionals to get the most out of your diet.


To Your Health

Thomas W.

You Need to Move for Greater Weight Loss

Incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

No Such Thing As Spot Reduction

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Fast Walking is Outstanding!

The best exercise by far for the purpose of fat-loss is fast walking either indoors Person walking in the woodson the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking:

Easy to Perform
Most Conventional
All Natural Body Movement
Doesn’t Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat Loss
Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Reduce Your Risk Of Heart Attack

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

In the first two weeks, go for a 20-minute walk every other day and then increase Heart Healththis to 40 minutes. At first try to do five 20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise, increase this to 40 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off. The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips…

If your feeling stressed, try counting your steps repeatedly from one to ten as you safety firstwalk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.

Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.

Safety First

Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.
In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

Have A Great Day!

Thomas Wallace

What Are Ketones And How Does Your Body Use Them?


People have been searching for the best way to get in shape, get healthy, and lose weight for decades. There have been hundreds, if not thousands of different types of diets and weight loss fads that have come and gone, but most people are still searching for something that works for them.

Everyone wants a magic bullet – the diet or exercise plan that works with little effort and commitment. We all want to look like Arnold but we don’t want to work like Arnold. We know that diet doesn’t exist, but there must be something better than all the fads that have come and gone.

Maybe there is. Ketosis is a natural process of the body and is the basis of the keto diet. Let’s break it down and see if the keto diet is what we’ve been looking for for so long.

What Are Ketones and Why Do They Matter?

So what in the world is a ketone and how will it help you lose weight? A ketone is produced when your body starts burning off its own fat. When your body runs out of glucose to burn for energy, it starts burning its own fat and protein and creates ketones as an alternate fuel source.

Your body then uses the ketones to generate energy in the absence of glucose.  Ketones are a much more stable and steady source of energy than glucose is, which we get from carbohydrates.

This process is called ketosis. Ketosis can become dangerous when too many ketones build up in your body. High levels of ketones can lead to dehydration and they can change the overall chemical balance of your blood. When ketosis goes too far, ketoacidosis sets in. Ketoacidosis occurs when enough ketones build up in your body that they become acidic. In a worse case scenario, this can cause coma or even death.

However, it’s fairly simple to keep your ketones in check, and even easier to test your ketone levels to be sure you don’t build up too many. We’ll talk about this a little later on.

What Is The Keto Diet and How Does It Work?

So how do you use ketosis to lose weight? How can you manipulate your ketones to burn fat and lose weight?

The keto (or ketogenic) diet is a low carb diet, also known as an LCHF (low carb high fat) diet, or simply, a low carb diet. It’s similar to diets like the Atkins diet that restrict carbohydrates from your diet and encourage more fats and proteins.

When you restrict your carbs, your body quickly burns through the stored glucose you’ve enters a metabolic state. That’s where the magic happens.

Once you’ve burned through all of the glucose, which can take anywhere from 3 days to a week, the body starts producing the ketones from stored fat.

That’s ketosis.

If you can maintain this diet by restricting your carbs, it can be a great tool for weight loss.

But not only that, there are studies out now that have shown that the keto diet may reduce the risk factors for diabetes, heart disease, stroke, and even Alzheimer’s disease.  These studies are relatively new, and more research still needs to be done.  But if there’s a chance you can shed some pounds AND reduce your risk of some awful diseases, that’s a win-win.

Ketone Testing and Treatment

As mentioned earlier, it’s fairly easy to test to see if your body is producing too many ketones, or if they’re producing any at all. All that you’ll need is a simple urine test that can be purchased at your local pharmacy. You can purchase them without a prescription, so there won’t be any additional hoops to jump through.

You can begin testing to see if you’ve entered ketosis just a few days after you’ve started your diet. It can take between 3 days to a week to enter ketosis, so this is also a good time frame to start your tests. If your ketone concentration is high enough, your test will change colors, which means you’ve successfully entered ketosis and begun your diet.

Positive ketones aren’t a problem if your blood glucose levels are kept within range and you’re trying to lose weight on the keto diet.

If you find yourself in a position where you do have too many ketones built up, you’ll need to drink plenty of water. The water will help flush out the excess ketones and bring your levels back to normal.

You’re going to want to test yourself every three to four hours until your levels are under control. It would also be a good idea to contact your doctor just to be sure everything is okay, and to be sure the keto diet is right for you.

Raspberry Ketones

Because of the success of the keto diet and the effects of ketones, raspberry ketones have become a pretty popular ingredient in fat-loss supplements. But, even though the word “ketone” is in their name, they have no relation at all to ketones.

So what are they if they have nothing to do with ketones? Raspberry ketone is a natural substance that gives red raspberries their powerful smell. You can also find it in blackberries, cranberries, and kiwis in smaller amounts.

So if Raspberry Ketones don’t have anything to do with ketosis, how can they help you lose weight? There are a few specific things they can do, including helping to suppress the appetite and boost your metabolism.

As with any supplement, double check with your doctor to make sure they won’t interfere with any medications you’re taking.

Exogenous Ketones and Ketone Supplements

So now that we’ve figured out what ketones and ketosis are, what are exogenous ketones? An exogenous ketone is just a fancy way of saying ketone supplement. It simply means that it’s a ketone that is made outside of your body and consumed like every other supplement on the market.

There will be times when maintaining your keto diet isn’t realistic. No one is perfect, and there are certain times of the year (like Thanksgiving) where it’s almost impossible to stick to any diet.

The purpose of exogenous ketones is to provide the body with extra ketones to use when you aren’t currently in ketosis. They can be a huge help for beginners while they transition into a state of ketosis.

The supplements are pretty easy to find, and there is a pretty good selection of exogenous ketones at most health stores.

Ketone supplements were introduced in 2014, so there hasn’t been a lot of time for extensive exogenous research. However, studies have shown that the exogenous ketones may also provide a multitude of other benefits not limited to weight loss including cancer prevention, cognitive improvement, and anti-inflammatory properties.

Like everything in life, with the good comes the bad. Thankfully, in this case, the bad isn’t all that bad, and the side effects that come along with the exogenous ketones aren’t that serious or long-lasting. Some common side effects are flu symptoms, dizziness and drowsiness, low blood sugar, brain fog, muscular cramps, and heart palpitations.  These side effects pass rather quickly, and you may not experience any of them. The effects of the supplements will differ from person to person, but it’s always a good idea to cover all of our bases to be sure we know what we’re getting into.


Even though it might not be the elusive magic bullet diet everyone is looking for, ketones and the keto diet may be what you need to finally shed some pounds.

Cut the carbs from your body, add some fats, and let your ketones do the heavy lifting. Mix in some exogenous ketone supplements to complement your diet along with some exercise, and you might see yourself on the cover of GQ (maybe).

Just remember not to go overboard and get too many ketones in your body and test regularly to be sure your levels are where they need to be.

Anna Kucirkova

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The Atkins Diet And Ketosis

The idea behind the Atkins diet plan is that ketosis can help you burn off fats for energy. Lots of people, even those people who are following low carb diet programs, do not really comprehend ketosis or exactly what the heck it does.

Most Diets are of the Low Calorie Kind

The majority of diets are calorie-reduction diet programs. They help you shed weight. However, a part of the weight loss will be coming from body fat and then a part of it will be coming from lean body mass. Although you might have lost weight on the scale, your metabolic is slowing down at an alarming rate.  The more muscle tissue you eliminate the more sluggish the metabolic process is going to be. This will make losing weight harder and also gaining pounds again even easier.

Atkins is a Low Calorie Plan

The Atkins diet plan, however, is carb restricted. It causes ketosis within your body that will burn just body fat rather than muscle tissue. A major source of your energy is going to be body fat as ketones. The liver will turn body fat into ketones but it can never be changed back again. It is going to be passed out of your body by natural means.

Ketones are Energy

Ketones are actually an ordinary and also effective supply of energy for the body. These are made in the liver out of the essential fatty acids which derive from a breaking down of fat. They show up if there is no glucose or sugar in the body to provide energy. In the Atkins diet plan, you decrease the level of glucose and sugar in your blood. Because of this, the body generates ketones for energy. If the body is producing ketones it is known as ketosis.

Ketosis is a Normal Condition

There is also the widespread false impression that using a ketogenic diet plan such as Atkins is harmful. The reality is that ketosis is a totally normal condition. The body produces ketones for utilizing as energy when glucose is not available.

In the Atkins weight reduction program, Dr. Atkins recommends utilizing ketone-testing strips in order to figure out your stage of ketosis while losing weight. The tiny plastic strips are placed in the urine flow and include a unique chemically treated absorptive pad. That pad changes shade when ketones exist in the urine. In the presence of ketones, the strip changes different colors from baby pink to purple. There is also a coloring scale on the label of the container that will help you figure out your ketone concentrations.

Ketone Strips are Recommended

Ketone strips can be found in almost any local pharmacy and are found with the diabetic items. In some places, these are stored behind the cashier which means you may need to request these. You will not require a prescription in order to purchase these however. When you open up a pack of ketone strips they have a life span of six months. It might be useful to note down the opening date on the package.

Ketone strips will show you if you have been moving ahead properly on the Atkins diet plan. When you are sticking to the Induction plan 100% but are not seeing purple do not be concerned. Many people never ever display small levels of ketones or they might display slightly above the bare minimum. So long as you are reducing your weight as well as losing inches then you are effectively utilizing ketones. Additionally, when you have just worked out a couple of hours prior to utilizing the strips, you might not see purple.

Some people erroneously think that a darkish purple outcome on the testing strips signifies that they are slimming down quicker. The dark purple shade is an indicator of lack of fluids. This means that the urine is very highly concentrated and thus you have to drink more water.

Where do Ketones originate?

Ketones originate from fats in the blood, be it fats which you consume or body fat which you burn off. If you consume food quite heavy in fats and promptly utilize a testing strip, well, then you will notice a darkish purple outcome. Make sure you use the strips to help you plan your meals. However, do not become obsessed with the shade.

Achieving a condition of ketosis will be crucial for good results on the Atkins diet plan. It is as easy as removing carbs from the food plan. Follow the diet properly and utilize the ketone testing strips when needed.

All The Best

Thomas W.

The Omega 3 Benefits in a Paleo Diet

First of all, the Paleo diet is a diet where you are supposed to eat whatever your Caveman chasing a steakancestors ate. ( No, They didn’t eat processed candy bars:) I know this is a very brief description but it captures the essence of this diet. It might be a little difficult to duplicate our ancestor`s exact diet, but you could always eat a more popular version of the diet.


Ready, Set…..Go

You could begin by eating more nuts, seeds, grass fed meat and wild caught fish in your diet. If you implement more of these foods then you will increase your omega 3 intake.

How does the Paleo Diet improve your intake of Omega 3?????

• Grass fed meat has a lower omega 6:3 ratio than industrial raised meat

• Flax seeds contains high amounts of omega 3

• Wild fish contains more omega 3 than farm raised fish

• Pastured eggs contains vast amounts of omega 3 and has a considerably lower omega 6:3 than conventional eggs

Why it is important to get enough omega 3:

These are some of the positive effects that omega 3 is said to have:

• Lower the risk of coronary heart disease

• Anti-inflammatory

• Improve your cholesterol

• Support against cancer, depression, ADHD and Alzheimer

Plant based omega 3:

Another great source of omega 3 that you will gain when following a paleo diet are seeds, such as flax seeds. Flax seeds contain large amounts of ALA fatty acids, which is a type of omega 3.

When ingested, ALA is converted to DHA and EPA in the body. These two types of omega 3 are huge when it comes to health benefits.  However,…………. your body converts the ALA to EPA/DHA at a low rate, hence it could be hard to obtain the same amounts of DHA/EPA from plant based omega 3 sources as you could from animal based fat sources. Nevertheless, omega 3 from plant based sources such as Flax seeds are still beneficial for you and should be a part of your diet.

An easy way to implement flax seeds in your diet is to include it in bread recipes. Here it is important to grind the seeds in order for your body to digest the seeds properly.

Why it is important to focus on the omega 6:3 ratio:

When it comes to omega 3 it is important to use the ratio of omega 6:3 and not only the omega 3 intake in itself.

The modern man probably has a ratio around 20:1, and the optimal ratio of omega 6:3 which is associated with most of the health benefits are somewhere between 4:1- 1:1. When regular grain fed beef has a 6:3 ratio of around 20:1, and grass fed beef has a 6:3 ratio around 3:1, then you see why it is beneficial to consume grass fed beef over grain fed beef.


In conclusion, omega 3 fatty acids are very beneficial for you. However it is important to keep in mind that the ratio of omega 6:3 is really important to enjoy the full benefits of omega 3. Seeds, grass fed meat and wild caught fish could help you optimize the omega 6:3 ratio in your body.

To Your Health

Thomas W.

What Is The Paleo Diet?

What Is The Paleo Diet?

The Paleo Diet – caveman diet, paleolithic diet, stone age diet, or hunter-gatherer diet – is one of the most popular diets in the world right now. The Paleo diet is basically eating foods that a caveman would eat so when people ask you “What is the Paleo Diet?”, think of the word paleo from the paleolithic period what cavemen eat. Cavemen don’t eat bags of crisps, hotdogs or candy. They eat lots of dinosaur meat……..ok, just kidding. This means that all of the processed foods, and most processed dairy products, nuts, oils, grains, and sugars (possibly chocolate) are recommended out of the menu for the Paleo Diet. If someone asks you “What is the Paleo Diet?” just reply “It’s a caveman diet.” All meat, fruits and vegetables only. That pretty much sums up the Paleo Diet. If the person asks “What is the Paleo Diet” again then whack him with a club!  Or feed him to your pet dinosaur…..just kidding:)

What does “processed” mean in the food industry?

The word “processed” typically means anything that has went through a process. This means anything that has went through the factory, the blender, or the adding of different ingredients before it reaches your home so to speak.

This does not mean that you should not eat slaughtered animals ( I hate that term), because they have gone through the process of killing and cleaning. You are 100% allowed to have them in the Paleo Diet. Processed animal meat means that they have went through factories to grind the meat down to a hull and package them after having used preservatives other than salt.

Processed foods include hotdogs, sausages, nuggets, canned foods, and the like since they do not come out as “simply cooked meat” but instead come with preservatives, breadcrumbs, flavourings, and oils.

What about eating like a monkey? 

Here’s another thought….think of what a monkey or an ape eats – then just add fresh meat. (Have you ever seen a fat monkey?  Nope! This will simplify the whole thought of the Paleo Diet what a caveman eats since you might think of what a temperate (cold weather) caveman would eat instead of what a tropical (hot weather) caveman would eat.

Monkeys, apes, and other primates have a rich diet of fruits coupled with daily exercise swinging from trees and walking about. This is what the 21st century diet is all about – going back to the basics.  Keeping it fresh:)

What about calcium?

You might be wondering where to get the main reason why you have dairy products other than they’re tasty. You can get calcium from a lot of other sources and since we are following an ancient human diet that has worked for over thousands of years, you can rest assured that it will still work today.

Green leafy vegetables, and fish especially the oily ones like sardines and pilchards give the most calcium. Of course, there is still calcium in other foods that you will be having in your Paleo Diet like nuts, and oranges!

Calcium should not be a problem since you diet will include foods rich in them. The above are the best sources of calcium for the Paleo Diet.

The Paleo Diet is not just about meat.

Yes, you will. The Paleo Diet is not strictly meat or meat alone. It is simply a tweak to your regular diet. The big difference is that your grains will have to be taken out of the menu since we are talking about the caveman diet also known as the hunter-gatherer diet. This is not the farmer diet. You might be wondering where you get your carbohydrates since grains provide a pack of that.

Somehow, the evolution of man has made it necessary that we have a moderate intake of carbohydrates. How much is what should be taken into. If you are a high-energy athlete who requires a lot of energy-intake, then you might want to stick to a low amount of carbohydrates, (around 40 – 50 grams),but go for the unprocessed foods. It would be recommended that everyone has to an extent the “safe starches” like sweet potatoes, pumpkins, yams, and nuts.

Let’s sum up “The Paleo Diet” 

All of this can be summed up through one of the popular phrases of the Paleo Diet I sure hope you put into mind: meats, vegetables, nuts, and seeds; some fruits, no sugar. This comes in order with having the vegetables, nuts, meats, and seeds as the most, with around 2 fruits a day, and strictly no refined/processed sugars. Honey can be your sugar alternative to an extent. One tip: honey with an expiration date is not real honey. Honey does not expire.

All the Best

Thomas W.

The Seven Proven Scientific Benefits of a Low-Carb Diet Plan

A very popular diet used to help lose weight is the low-carb diet plan. As the name implies, the diet is based on consuming more of proteins and limiting your carbohydrates. In fact, the only carbohydrates advised to eat while on the diet are those found in fruits and vegetables.

While there are seven proven scientific benefits of following a low-carb diet, it is always better to consult your doctor before starting it, especially if you suffer from health problems like high blood pressure and diabetes.

  • You will lose weight if you stay on a low carb diet

Research and results over the years prove that it’s possible to lose weight while following a low-carb diet. However the amount of weight you lose can and will be different for individuals, and depends on how determined and capable you are at eliminating sugars and carbs from your diet.  (In other words can you stick to the rules of a low carb diet:)

  •  Blood pressure and sugar levels should improve

Hypertension or high blood pressure are one of the strongest risk factors for stroke and heart disease, it’s important you lower the risk of this disease by lowering your blood pressure levels. While pills can help you do this, even following a healthy diet like a low-carb diet plan helps reduce high blood pressure especially in the obese.

Similarly, low carbohydrate diets do help reduce the levels of fasting glucose and glycated hemoglobin. So if you are diabetic, you enjoy the dual benefit of losing weight and reducing blood sugar levels by following a low-carb diet plan.

  • Helps improve triglyceride levels  (This one is huge for me:)

Triglyceride levels are an important risk factor for cardiovascular disease where its high levels are related to risk factors like abnormal lipoprotein metabolism, insulin resistance, obesity, diabetes mellitus and low HDL cholesterol levels. There have been many studies that prove that reducing your carbohydrate intake helps significantly reduce triglyceride levels.  (Remember though fruits and veggies are not eliminated from your diet:)

  • Improves HDL cholesterol levels

Low HDL cholesterol levels are associated with an increased risk of heart disease and other cardiovascular diseases. One way to improve its levels is by restricting your carbohydrate intake through a low-carb diet plan.

  • Insulin resistance will be lowered in most cases

People with the metabolic syndrome suffer from insulin resistance, which seems to have an association with cardiovascular disease. Research has proven that restricting your carb intake helps lower insulin resistance more than by restricting your fat intake.  (Keep the veggies and fruitees and drop the candy:)

  • Low carbs will help lower insulin and C-reactive protein levels

High insulin levels or hyperinsulinemia is a risk factor for coronary heart disease and is associated with insulin resistance. Lowering insulin levels is better and possible through carbohydrate restriction.

  • Helps reduce C-reactive protein levels

C-reactive protein (CRP) is a known marker of inflammation and is measured in blood. While high sensitivity CRP is associated with a heightened cardiovascular risk, carbohydrate restriction helps lower CRP levels. This proves that low-carb diet plans do indeed help reduce inflammation. (I know this one is huge for me.)  My stomach shrank within days.  I was shocked!)

With so many benefits associated with a low-carb diet plan, there’s no harm in following the diet. Not only to lose weight, but also to experience these amazing health benefits and thus end up feeling better and healthier!  (Basically, going low carb will make you feel better in days.  You’ll be getting the bad stuff like sugar out of your diet and eating a lot more vegetables and fruits…….you can’t go wrong.  Try an orange for dessert instead of that huge bowl of ice cream:)

7 Outstanding Ideas for Managing Diet And Health


It’s no secret that there’s a direct connection between diet and health. Not only does your body run on the fuel you give it, to a large degree your body is the fuel you give it. But these facts don’t make it any easier to eat well and maintain a healthy weight, as evidenced by the $64 billion weight loss industry in the US.

Here are seven simple ideas for managing your health, fitness and diet:

 1.  Set Reasonable and Attainable Goals

You can’t climb Mt. Everest on your first day of hiking. So set an achievable goal and be sure to give yourself a big high-five when you achieve it. Then fix your sites on the next reasonable goal.

Fit-Bit: Be realistic in your objectives.

2. Record And Review Your Progress

Keep a log of what you eat (there’s more than one app for that) as well as your fitness program (more apps). When you know you’re logging what you eat, you’re more likely to lose weight, while seeing those fitness graphs and sharing them on your favorite Social Networks is great reinforcement.  (My mom told me years ago about this one and of course I denied it’s wealth to your health.  When I saw the light and started to do this, amazingly my diet improved and of course my weight dropped.)

Fit-Bit: Track it.

3.  Keep healthy foods in the house.  In other words ditch the chips and cookies.

If you are what you eat then, in fact, you are what’s in your pantry. So don’t stock junk food at home. If your family members or roommates want that kind of stuff, ask them to keep it out of site. When you’re hungry and there’s only healthy food around, that’s what you’ll eat. And on the flip side, take healthy snacks with you so that the “healthy pantry” goes wherever you go.

Fit-Bit: Keep the junk away and the healthy stuff at hand.

4. Eat a High Protein Breakfast Daily

Eating a high-protein breakfast which is nutritionally balanced will make you less likely to overindulge the rest of the day because you’ll feel less hungry.

Fit-Bit: Jump start your day with high protein.  Continue that all day!

5. Start Your Diet And Workout Routine Simultaneously

That little voice in your head will tell you that you don’t want to take on too much at once. However, there is evidence that embarking on your healthy diet and new exercise regime together actually works in your favor in the long-term, with each working together to help build a better leaner body for you.

Fit-Bit: Eat right AND exercise together from Day one.

6. Supplement Your Hard Work  Take a Fiber supplement two to three times a day.

Taking a fiber supplement will help you feel full longer and also help your intestinal health.  There are many good ones out there!  Follow the directions given by each supplement company.

Fit-Bit: Augment your diet by taking a fiber supplement two to three times a day.

7.  Make It Sustainable

Your friend tells you how her new diet and swimming regimen has worked wonders, she’s lost 15 pounds in the last few months! Sounds great, but if you hate swimming that is not your ticket to health. Find a workout you enjoy so that you’ll keep it up over the long haul.  Remember that exercise and diet have to become a habit.  Once that happens, you will love working out and eating healthier.  This doesn’t mean you can’t eat fun stuff, it just means you can’t eat the bad stuff every day or every meal.   Try eating a “treat” like once every five meals.  Then go seven meals, then nine, you get the idea.  You could also have a cheat meal every two days then three days etc.  Be creative.

Fit-Bit: Do what works for you in the long-run.

These Seven Tips really work for me.  Try them and they might do the same for you:)

All The Best

Thomas W.


Here is also a fitness, health and business that you might like:)   Click Here.

Top Five Time Wasters To A Home Business


If you work from home here are the top five time wasters that hurt home business people.  See if you agree:)

#1 – Your family and friends who show up at your door

Since we work from home, our family and friends often think that we are available 24/7, because we haven’t left to go to work. (There are days I really miss leaving to go to work.:)  It could be very innocent, something like, “Hey! Do you want chicken or beef for dinner tonight?” That is all that it takes to steal your focus and get your mind working in the wrong direction.

#2 – Family & Friends (Online)

Social media is great but when you are trying to work, you want to make sure to turn off your notifications. If you have a Facebook button and it says you have even one notification, you may just be tempted to open it up and “just check for a second.” Checking your social media, following, liking and commenting on people’s photos and posts is not going to help your business.

#3 – Get Your Work Done

If you home or business tasks that you have been putting off, these are going to distract you and waste your valuable brain power. If you have to put down whatever you are doing and get those things done, just do it.

#4 – Unqualified Leads

You may have leads to contact, but if they are not truly interested, you are wasting your time. Make them jump through a few hoops to make sure they are serious about learning more or you are just going to waste your time.

#5 – Canceled or Missed Appointments

This has a bit to do with point number four. If you are trying to work with unqualified leads you may be getting a lot of missed or canceled appointments. If you are booking that time and holding that spot for that lead and they do not show up, either in person or on the phone, is going to put you in a bad mood and you’ll waste your time being upset and trying to figure out something else to fill that time slot. (Maybe try email instead:))

Don’t fall into these traps. You want to make sure that you set working hours so your friends and family know, clear up any tabs or notifications, get any undone tasks out of the way and only work with qualified leads.

I’m sure this has just touched the surface. Write down more time wasting stuff and send it to me.

All The Best

Thomas W.

What Is The Best Social Media Marketing For Your Business


If you are an internet network marketer, it may be a little challenging to figure out where you should invest your time and money when it comes to the world of social media. What is the best way to go when using social media marketing for network marketing?

There are a few main websites that everyone knows about, but surprisingly, not everyone uses those sites. Billions of people are doing very well without Facebook and Instagram. But, really who cares about those people. You are thinking about the masses that are on social media and are waiting for your message.

The first thing you need to do is look at the audience of people you want to attract. If you are looking for business professional types then you most likely want to head over to LinkedIn and see who you can find there and build your audience. If you want more of the younger crowd then Snapchat is where it’s at for at least the time being:)

The truth is that social media is always changing usually for the good and then again sometimes bad and what we know about social media and all of the rules today, there is going to be something new that comes up tomorrow.

Just remember that your goal with marketing on social media is to build followers who want to know, like and trust you and for you to gather leads and eventually team members and or customers. You want to have a plan in place to capture these leads so that you aren’t just promoting all of the time and not getting anything done.

Make sure you write a proven plan down so you know what type of audience you want to target. That plan will make it much easier for you to pick the right social media platforms for your social marketing and business building.


All The Best

Tom W.

P.S.  The beach picture has nothing to do with the article….I just wanted a gorgeous picture in my article:)