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Offline RomanCatholic1953

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Try This Simple Trick to Lose Weight and Keep it Off
« on: January 17, 2020, 10:18:58 AM »
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    • Try This Simple Trick to Lose Weight and Keep it Off

    Posted 1/16/20


    DAILYKENN.com -- I lost 100 lbs in one year. I've kept it off for 1.5 years. 

    Here is my simple 3-step strategy that almost anyone can use. You can begin today.

    Step 1 - Measure yourself by weight and girth. 

    On the last day of the month, weigh yourself and record the weight. The preferred time to weigh yourself is first thing in the morning just before showering and before eating or drinking anything. I call this "tare" weight. You're not weighing clothes or recently consumed food and beverages.

    Measure your waist as well. (My goal is a one-to-one hip-waist ratio. I'm not there yet, but I'm closing in on it.) Snugly level your tape measure around your body at your belly button. Exhale and look at the number where the tape meets. That's the number to record.

    Step 2 - Create a seven-day menu.

    Using a spreadsheet (or notebook, if you prefer), plan out your daily meals for the following week. This meal plan will include what you will eat, how much you will eat of each entry, and when you will eat it. 

    My Monday menu, for example, includes:
    • Avocado pudding (1 avocado blended with coconut oil and stevia)
    • One serving of roast beef (for protein)
    • Uncooked broccoli with whipped cream cheese
    • Yogurt with blackberries (for probiotics and anthocyanins)
    • Butter coffee with collagen powder and heavy cream
    • Chicken bone broth (for collagen, fat, and salt)

    My menus for the remaining days are about the same, but with different meat and vegetables. Sunday is the exception. It is our day to eat out. It's not a "cheat" day because it is part of the plan.

    Step 3 - Make adjustments

    Repeat the above every week of the month. Then, on the last day of the month, record your weight and girth and notice the change. If you've lost weight, repeat your meal plan the following month. If you've gained weight, make changes. 

    Repeat the above every month of the year. Monitor the effects your menu has on your weight and girth and make monthly changes to your menu as needed.

    The trick is really simple: Record your measurements, stick to a meal plan, and make adjustments. How easy is that?

    Added tips:

    • What you eat is as important as how much you eat. Over indulging in glucose, fructose, or lactose, for example, will trigger an insulin resistance and inhibit weight loss. Sugar-loaded food such as ice cream and pizza (yes, pizza is loaded with glucose) should be limited to one day per week, with emphasis on the word "limited."

    • Exercise is important. I take a walk almost everyday and record the miles. I also do daily light weight lifting, rotating the routine throughout the week. Sundays, for example, I do sitting bench press, Mondays I do leg press and work calves, etc. 

    • Want my recipe for bone broth? Here you go...

    Pour 32 ounces of store-bought chicken bone broth into a pressure cooker. Add six chicken drumsticks and set the timer for three hours. Go take a long walk. 

    Pour yourself a large mug (about two cups) of the brew, then add a bit of Himalayan sea salt, a slab of butter, and about 1/4 teaspoon of beef tallow. Top it off with about 1/2 teaspoon of sodium bicarbonate (baking soda) for kidney health. Using an electric frother, blend it until foam forms at the top. Then, sit back and enjoy a tasty but healthy meal in a mug. 

    What to do with leftover broth? If you plan to drink it in the next day or two, just refrigerate it. But if you want to save it for later in the week, you will want to freeze it in flat containers so they can be easily stacked and stored in your freezer.

    Click here for my butter coffee recipe
    Click here for the benefits of long-term fasting
    Click here for the benefits of green tea


    * What do you think?
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    Offline Ladislaus

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    Re: Try This Simple Trick to Lose Weight and Keep it Off
    « Reply #1 on: January 17, 2020, 10:32:09 AM »
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    • I like intermittent fasting ...

    Gaining/losing weight is primarily about the insulin system, which IF gets under control.

    It's very easy.  No special diets or food restrictions.  Some of these diets can get expensive and require a lot of time to prepare everything.  Or you can't go out to eat very easily.

    Basically, with IF, you can just eat from about 11:30 AM to 7:30 PM (or any other 8-hour window), so it mostly just means don't eat after 7:30 PM and skip breakfast.
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    Online Quo vadis Domine

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    Re: Try This Simple Trick to Lose Weight and Keep it Off
    « Reply #2 on: January 17, 2020, 11:45:35 AM »
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    • Quote from: Ladislaus on January 17, 2020, 10:32:09 AM
    I like intermittent fasting ...

    Gaining/losing weight is primarily about the insulin system, which IF gets under control.

    It's very easy.  No special diets or food restrictions.  Some of these diets can get expensive and require a lot of time to prepare everything.  Or you can't go out to eat very easily.

    Basically, with IF, you can just eat from about 11:30 AM to 7:30 PM (or any other 8-hour window), so it mostly just means don't eat after 7:30 PM and skip breakfast.
    LOL. I do the same thing, but I haven’t practiced in a while. RC1953,s method is good, but when you have a large family, multiple different meals aren’t an option. Being active is very important. I boast to my children that I can still do 20 push-ups even though I’m not at an ideal weight. And I ain't no spring chicken! :laugh1: 
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    For what doth it profit a man, if he gain the whole world, and suffer the loss of his own soul? Or what exchange shall a man give for his soul?

    Offline Kazimierz

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    Re: Try This Simple Trick to Lose Weight and Keep it Off
    « Reply #3 on: January 17, 2020, 06:23:06 PM »
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    • I prefer the regimen of large breakfast, not so large diner/luncheon, and small supper. :popcorn:

    I lost 30 lbs the hard way: multiple bowel surgeries, and three months with an ostomy bag high up in the digestive tract. All sewn back together and slowly recovering. :'(
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    Offline Nadir

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    Re: Try This Simple Trick to Lose Weight and Keep it Off
    « Reply #4 on: January 17, 2020, 07:03:41 PM »
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    • Quote from: Kazimierz on January 17, 2020, 06:23:06 PM
    I prefer the regimen of large breakfast, not so large diner/luncheon, and small supper. :popcorn:

    I lost 30 lbs the hard way: multiple bowel surgeries, and three months with an ostomy bag high up in the digestive tract. All sewn back together and slowly recovering. :'(
    And now you're eating popcorn! ;)
    :pray: for your recovery.
    I don't believe it is wise to go without breakfast. Better to skip another meal, if necessary.
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    Offline donkath

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    Re: Try This Simple Trick to Lose Weight and Keep it Off
    « Reply #5 on: January 17, 2020, 07:34:45 PM »
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    • Quote from: Nadir on January 17, 2020, 07:03:41 PM
    And now you're eating popcorn! ;)
    :pray: for your recovery.
    I don't believe it is wise to go without breakfast. Better to skip another meal, if necessary.
    :pray:
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    Offline Kazimierz

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    Re: Try This Simple Trick to Lose Weight and Keep it Off
    « Reply #6 on: January 17, 2020, 07:55:12 PM »
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    • My thanks For all your prayers. I’m just happy I can meet Raw vegetables and raw fruit again.and nuts.

    I be Vitamin b12 deficient because of my Crohns and having some of my viscera excised. I will be content not to feel like a zonked out polar bear half the time. :sleep:
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