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You get fat because of the fat and calories you shove into your mouth!
That, and little or no exercise, puts on the pounds. If you eat a meal that is 75% fat, per serving, while other folks eat one that is 25% fat, per serving, guess who puts on the fat! Those eating the lower fat and calories meal would have to eat three times as much to get the same amount of fat. Not many folks have appetites that big.
To take off the excess pounds, millions turn to the diet hucksters who are pushing books, pills, potions, special foods, and using any other gimmick they can think of to get your money. You are paying them to starve you! Some of their slop killed a bunch of folks.
Sure, lose 30 pounds in 30 days on a diet. It can be done, but when you return to regular eating, you gain back the lost weight in the form of fat, plus some more fat! You do not gain back the lean muscle tissue you lost. Only exercising at least 30 minutes a day will do that. Few dieters have the energy to exercise because of what the starvation is doing to their bodies.
How can that be? Simple. When you diet, you lose water, then glycogen (brain food), and your body starts eating itself by devouring lean muscle. Your body defends fat!
There's one thing the diet hucksters won't tell you, even if they know. If they did, they would be out of business overnight. The way to put fat on anyone, skinny or not, is to put them on a diet. When they go back to regular eating, bingo! They gain back all the lost weight, plus some, as fat. Does that tell you something?
Say you have stuffed yourself with large portions of fat-filled foods, put on the pounds and need to lose them. Is there an alternative to dieting and getting fatter?
Sure! When you are hungry, eat until you are not hungry! Whatever food is left on the plate, walk to the garbage can and dump it. Eat low calorie food, less than 30% fat per serving; 20% and 15% are even better.
Is eating less fat easy to do? Not for most folks, overweight or not. We crave fat, love it, caress it, and can't wait to eat it!
Break The Cycle!
Determine the real amount of fat and calories in the foods you eat by using the Fat Formula below. Get you one of those small cheap calculators and carry it with you wherever you go. The next time you stop at a fast food joint, look at the chart on the wall that lists how much fat is in each item, per serving. If the chart ain't on the wall, ask for one of their nutrition pamphlets. If they say they ain't got one, you might want to head for the exit door and go to one that does. Whip out the calculator and do the math. The fat content might surprise you. (See the Fat Formula should the chart list fat only in grams.) Some U.S. outfits try to get real cute and list the serving size in grams, not ounces. 100 grams equals 3 ½ ounces, not much of a serving. 227 grams equals 8 ounces.
Eat three or more squares a day. But, if you're hungry, snack on stuff. Keep in mind to eat low fat and use the Fat Formula. But don't let snacking prevent you from eating regular meals. Healthy meals include veggies, grains, fruit, pasta, whole-wheat bread, skinless white chicken, white turkey, seafood, etc. If you feel like eating a steak now and then, fine, but keep in mind the amount of fat you are taking in. It'll be a lot!
Set up an exercise schedule and exercise at least thirty minutes a day. Even walking helps. You need to get a lot of oxygen into your body in order to burn the fat. But don't start running like a mad person. Take you time and build up your ability to exercise. The best exercise is the one you will do. If at first you can only take ten steps without getting out of breath, take the ten steps and rest. Drink some water if you're thirsty or your throat is dry. If you are into doing the 12-ounce curl, pop the top of an ice-cold beer and enjoy.
If you can move, you can lose weight!
If this system for losing weight seems too good to be true, try it for thirty days and see if your clothes are any looser on you. You won't be starving yourself, you'll feel better, and best of all, you are not paying a penny for the advice. Don't bother weighing yourself. Go by the fit of your clothes.
I've been there and done it. Believed the hucksters, paid them hard-earned money and failed! Using my simple plan, I went from 250 lbs. and a 42” waist to 165 lbs. and a 36” waist. Blood pressure went from sudden-death range to normal. The pounds have stayed off for over ten years.
Determining the Percent of Fat in Food
Ignore claims on the label. Go to the Nutrition Facts panel. Note the serving size, and the number of Calories per serving. A line will read “Calories from Fat” with a number. Divide this number by the number of Calories per serving. The result is the percentage of fat in each serving.
Take Franco American Spaghetti in Tomato Sauce with Cheese, from the Campbell Soup Company. Big letters on the label proclaim it's “99% Fat Free.” To determine how much fat is in each serving, let's do the numbers.
Serving: 1 cup
Calories: 210
Calories from Fat, according to the label: 20.
Twenty divided by 210 equals 10% fat, per serving.
Whoa! The label says “99% Fat Free.”
When I went to school, 99% fat free meant 1% fat! Perhaps me and the suits at Campbell's learned subtraction and percentage differently. There is a little graphic on the label that reads: “Labels for Education.” Methinks, the suits might want to go back to school.
Whatever, I enjoy eating the stuff. It's quick to prepare and is low in fat.
If a label or poster lists
fat in grams per serving, multiple
the number of grams by 9. That is the number of calories from fat.
Divide
that number by the total number of calories and you have the percentage
of fat, per serving.
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