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JUST EAT LESS AND MOVE MORE

It's so simple, logical - do the math:

3500 calories = a pound of fat

Obviously, eat less and move more to get skinny.

Decades of fat and failure should make it OBVIOUS that this is
faulty facts. The definition and means of measuring calories has
little to do with the human body. Simple logic is a human invention;
nature is not simple nor logical. Nature doesn't think, it does.

When you suddenly eat less - go on a diet - you should lose
some weight. You go around hungry and at first, are rewarded
with losing a few pounds. (Because you have probably dropped
the amount of salt in you, the first loss is mostly fluid not fat.)
Encouraged, you keep on "dieting", eating less, going around
hungry. Your Inner Manager notices that not much is coming in.
Your I. M. does not have windows in the office, and has no idea
that you may be surrounded by food, only what's inside of you.
To be on the safe side, your I.M. must assume that a famine of
some sort has struck. All that's known is there is not much to work
with, so you should be conservative and store as much as
possible. Your metabolism is lowered. You get great mileage out
of celery and radishes, which is exactly the opposite of what you
want to happen.

You are determined, so you eat even less and workout more.
Your metabolism lowers some more and you gain a pound. This is
a physical impossibility, but you did it anyway. There must be
something seriously wrong with you; either a defective metabolism
or you started doing donuts in your sleep. Whatever.
You give up. What's the point.

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To raise your metabolism, you need to get your I.M. to cut you
some slack. If I.M. gets the impression that all is well, then you can
afford to clean house, go through storage and burn some fat.
Start eating some Real Food just as soon as you feel hungry. Eat
all the raw fruit, raw or slightly cooked non-starchy vegetables you
want, whenever you want, plus other QUALITY carbs (whole
grains, some starchy vegetables, scrubbed but not peeled), raw
nuts and a serving of meat once a day if you want. The
possibilities are endless, the effort can be minimal.

When you eat a.s.a.h (as soon as hungry), your brain can have
some say in what you pick up, and you catch on that your appetite
is your best bud, and can tell you what to eat and when you've
had enough of it.

If you try to go around hungry, eventually your appetite will go into
basic survival mode and make you eat the first thing you can bite
into, and the odds are it is Flavored Packing Material, not Real
Food. Besides thinking that your metabolism is defective, you will
decide that your appetite is your enemy.

Both misconceptions are counter productive.

ONLY DIET THAT EVER WORKED WAS A LOW CARB,
BUT NOT FOR LONG.

High protein, low carb "diets" get you to get rid of junkie carbs.
This is good. It doesn't get you eating the carbs you need to be
and feel healthy. It also gets you eating way more meat than your
body can use, and the excess doesn't just leave quietly. Meat is
not a requirement to being healthy, and more than a piece the
size of your palm per day tends to do some kidney damage.

Part of what Attkins, South Beach, etc. (there have been many,
and rear their ugly heads every 30 years) get half right is getting
people to eat protein without carbs. This is a big deal, but it is also
a big deal to eat (quality) carbs without protein. Eat both, eat them
in the same day, just not at the same meal. Protein is digested by
acids, carbs by alkalis. When you try to digest both at the same
time, your enzymes work at and against each other as much or
more as they work on the food. Besides taking up a lot of energy,
you can get a lot of indigestion and heartburn. (OTC acid relief
blocks your brain's absorption of B12, affecting memory and
more.) If you let these two food groups take turns, you can digest
food in up to one third the time and energy, feel alert after eating
instead of lethargic to sleepy, and avoid heartburn. What you
digest is a better grade of fuel, which gives you what you need, so
you don't overeat.

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No carbs for 4 hours after protein, no protein for 2 hours after
carbs. Legumes (red beans, peanuts) and (just a little bit of) fats
are neutral, go with either. Eat raw fruit and non-starchy
vegetables anytime. Raw nuts are good to snack on.

EXERCISE IS TIME CONSUMING, BORING AND PAINFUL.

Exercise releases stress, counters depression, raises resistance
to disease, gives you confidence, co-ordination, agility, flexibility,
endurance, strength, clear thinking and muscles that help your
bones hold up. Muscle mass raises your metabolism. Feeling at
home in your own skin counts way more at being truly sexy and
appealing than size of body parts. If you are going to get addicted
to anything, exercise is it, and feeling good is habit forming.

Burning calories and looking good is a minor side effect. Don't
bother calculating calories, focus on having a good time and
breathing hard. If you must count something, count minutes.

If it is painful and boring you aren't doing it right, and will give up
or injure your self.

First pitfall is CHRONIC DEHYDRATION: sodas, coffee, tea,
alcohol and more have enough diuretics to increase your need for
water, not meet it. Unless you drink at least one ounce of water for
every two pounds of you, and that is at least, you are chronically
dehydrated. When you start to move, work out, your muscles,
joints, nerves, brain are going to complain. Everything inside of
you will yell that what you are doing is not good for you. You will
lose the argument and give up.

Just add water. This will lube the moving parts, prevent the
headache and help to make it fun.

Exercise is supposed to be fun, it is also known as play, and it is
something that you want to do, not something you make yourself
do. You do it to feel better, not to burn calories.

Every minute counts. You want to rack up 30 minutes a day, total,
of breathing hard. Walk fast, climb stairs, dance around, chase
your dog/child, and you can do it for 30 minutes all together or 5
sets of 6 minutes, 6 sets of 5 minutes, 3 sets of 10, 2 of 15,
it's all good.

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When you are running on Real Food instead of Flavored Packing
Material, it is more fun to move, and you have the energy to enjoy
your body. You can get up and go after eating, not curl up and
sleep.

Real food has no or little packaging. If it is in a package, you can
see the food. If all you see is a picture of the food, it isn't food in
there, just Flavored Packing Material. Need a cookbook?

MUSCLE MASS TAKES MANY HOURS A WEEK

Making muscles is worth doing, to raise your metabolism AND
maintain bones, ESPECIALLY if you can do it in 30 minutes a
week, AND that 30 minute method is the best way to make
muscles without doing damage to joints and tendons.

Spend 5 minutes for each of 6 muscle groups. Work, wear out
your muscles by non-stop, slow motion moves. Do a push up that
takes a full minute to do. Do 5 of those. You can start by facing,
leaning on a wall and push off. Stretch out on the floor and push
off the wall with your feet. Now try a 1minute sit up. The best set
up for slow motion workouts is with resistance machines, where if
you wear out muscles to the point of dropping the weight it won't
do any damage, but the ideal is not a requirement. It is stunning
how much of an improvement you can make in a few weeks,
compared to how far you get in a whole year of working out for an
hour 3X a week.

PICTURE THIS

Can you picture an obese person, reclining on the couch,
surrounded by produce peelings, or food wrappers? Now why
would that be? It isn't the dieter, it is the diet, so beating yourself
up for not succeeding doesn't count for exercise. Insanity is doing
the same thing over and over and expecting different results. Just
eating less, moving more, believing that "there is no bad food, all
things in moderation" - how has that been working for you?

The difference between wishful thinking and positive thinking is
real knowledge. Practical thinking does not include feeling guilty
as a motivation. Picture yourself as fit and healthy. What does a
healthy person do, and eat? Don't wait for the scale or mirror to
change your self image, change your self image (positive,
possible, not pure fantasy) and what you do will change.

Diet on the rocks? The only way to control weight is to start with
"the rocks in your head" - those rocks that are the foundation of a
$50 Billion a year industry selling books, pills, contraptions and
memberships that depend on failure to continue.

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