Lose fat fast...is it possible?

In order to live a healthy life you should be able to look into the mirror and see what is actually on display. For so many years the fatty me was standing in the mirror and watching the handsome wannabe me. Then one day I woke up with the smell of coffee and I didn't like what I saw.

Once you have made ​​the decision that you have been seriously quarrel with the needle on the scales, you will usually get rid of those extra pounds - and preferably as soon as possible!.

It may be tempting to fall for the programs that promise that you can lose weight at lightning speed, but whatever a diet promises is after all limits to how fast a weight loss man should plan to loose

One thing is for sure - in order to achieve the best results you should even be prepared to have to make an effort - despite various miracle cures which promise gold and green forests virtually without having to do anything but the reality is really another story.

You have to adjust mentally and be prepared to change your eating habits as you might have had a lifetime - so there MUST work both physically and mentally to take action against his obesity.

Great nutrition in the Chia seed

You might say that this cute little seed, chia seed, has made the world to it's feet, such is the popularity of the chia seed. After all, they are absolutely amazing, incredibly rich in nutrients and are therefore considered to be food that falls into the so-called super food category. 


Chia seed is a protein and contains up to 30 g protein per 100 g which is more than can be found in foods such as chicken! It is therefore ideal to add them into the energy drinks, breads and porridge to boost the protein every meal.


Chia seeds are also very rich, essential in omega 3 and 6 oil. They are the richest source of omega 3 available in vegetable and would therefore be considered very good for people with inflammatory diseases, where omega 3 anti inflammatory forming substance in the body.


Usually, in cooking, omega oils damage and spoil out in cooking but chia seeds, they seem not to damage in the cooking procedures, because oily acids are bound with antioxidant fibers. However, it is better to use chia seeds in raw form. Simply add them at just before the meal is served.


Chia seeds are true nutritional giants, despite how tiny they are. They are also very rich in calcium, iron, magnesium and phosphorus and also full of fibers.


The body needs antioxidants in order to maintain normal physical activity and keep up the youth glow. Chia seeds are very rich in antioxidants and contribute the health to every cell in the body.


Chia seeds are particularly blood sugar leveling due to high content of protein, fiber, oily acids and promote a better balance in the blood sugar.
They can multiply up to 12 times its own weight if they are allowed to lie in water for a little while.


The seeds are very small and do not over take taste of other ingredients in the meal, seem to add more stimulating taste of other ingredients. They also keep the food more fresh for a longer time. It's good idea to put chia seeds in the breakfast porridge, I prefer after it has been cooked, or smoothie, over the salad or just on every dish to increase the healthiness of the meal.

Strategic Planning To Your Weight Loss

Planing  to start a weight loss program in an effective way you must play strategic. Plan it in forward and FOLLOW your plan. Here are few tools that work nicely if you use them right. These tools I'm setting here are simple and easy to use: Goal setting, Food diary, exercise plan, food recipes and your weight loss results. Every steps is a vital one if you wish to live a healthy life.

Step 1. Goal Setting (weight loss)

Measure your weight and find out where you are now.  Check out your preferred healthy weight, how many calories you need to intake each day to maintain your current weight and how many many calories you have to reduce to reach your weight loss goal. Great phase to live a healthy life.

Step 2. Food Diary

The smartest thing ever. Your food diary starts the day with your goal of calorie intake allowance of the day. Then you document everything you eat and, as you add things you've eaten, it tells you how many calories you have left. If you like you can use the food diary for further measurements as how many grams of protein, fat, carbohydrate and fibre you have taken in. This tool is a fab. It keeps you on the track, but you have to be honest and write everything in it, not to leave anything behind. Who are you cheating on...yep your self. 

Step 3. Exercise plan

Your Exercise plan can be in a schedule form and shows what to do and when to do it. You can also keep a diary to keep track of the extra calories you burn during exercise. If you write down how much you exercise, you will find out how fast and effective you boost up just by comparing former results to what you are able to do now. A great motivation to do a little extra exercise, and that exercise helps further weight loss.

Step 4. Healthy Recipes

Be careful her. There are thousands of healthy recipes. Choose the easy and the less complicated ones. If you keep it simple you will keep up with your pace in consuming healthy food. You can calorie count your own recipes. Remember to choose recipes with variety of vegetables and fruits. If you follow an interesting recipe you will be able to count the calories in the meal and if you think this is a problem, then you are wrong. This will encourage you when you have the chance to see how much energy you intake in your daily meal.

Step 5. Weight Loss Results

Weight loss is a hard work and can't be done with out you alone. SO try to do some things to gear up your morals. There's nothing so satisfying as a nice downward slope on a weight loss graph. You can record and track your weight loss, inch loss and body fat percentage.






A friend of mine once gave me a coffee cup with a picture of Garfield on it. Under the picture is written: "Eating is social, but when you diet, you diet alone" True but only if you let it be. One way to live a healthy life is to be social and enjoy everyday life to the full.

Exercise And Lose Weight

We all dream to live a healthy life. In our efforts towards healthier life we have decided to go on a weight loss program, even on a good program. But that‘s not enough. If you want to loose weight in a healthy way you have to include exercise in some form. Your body likes slow changes on it‘s form. Slow changes in diet and exercise.

If you have a weight problem you haven‘t done much exercise in a long time, that‘s for sure. So you don‘t rush in  to heavy training at the gym. If you do, you are most likely to start struggling and feel demotivated. The result will be that your fitness/exercise level go backward instead of forward.

If you have chosen a weight loss diet program and follow the program and add in slowly the exercise factor you will almost certainly lose weight. The body economy is simple. The calories you intake vs the exercises,  gives  you either more weight (if you eat more than you burn) or you lose weight ( if you eat less than you burn). Every time you exercise more than usual you benefit by losing fat.

There are almost countless ways to exercise, walking, running, cycling, swimming, all the gym activities etc. All improve your fitness in your own terms. The important thing is to find form of exercise you like, and is easy enough for you to build your fitness routine on. The bigger your weight loss problem is you should choose easier activity, for example walking. That‘s what I did.

Begin to park your car further from the mall, take the extra steps, step up your walking pace a bit. Drive to a place you can walk from and decide to walk for at least half an hour. Before you know it the half hour has turned to one hour. Every extra step helps you to further fitness. One smart thing is to use the stairs instead of the elevator, it pays of quick.

If you on the other hand prefer swimming then swimming it is. Begin to See how much you can swim before you get tired and the increase it a little every time you go to the pool. In same as in walking pick up the pace every week. Remember if you haven‘t been exercising at all for many years it takes time to get used to it again, so take small steps. You will get there.

This slow beginning in activity and the steadily increase it will encourage you to live a healthy life without turning back to old habits.  Once you have your diet and exercise build up in a slow and secure way you can‘t lose. It‘s when you go rushing things that you lose patience and sadly return to older habits with more weight gaining. So Remember slow but sure is the effective way to live a healthy life.

To Live A Healthy Life and Lose Weight

If you are overweight and desire to live a healthy life, you have to decide what to do. Lack of discipline is a barrier or you just wan‘t to get on with the weight loss diet and finish it in a week or two. But everybody wish to live a healthy life. Thus you need a plan. Plan that contains: Goals, what kind of weight loss program you prefer and what kind of exercise you will do while you follow the chosen program.

In general, you have to reduce or eliminate white flour, you should cut out all sugar and artificial sweeteners from your diet and also refined foods.  For people in weight loss program it‘s important to become experts in reading labels because sugar can be added to almost everything, including savoury foods as ketchup, baked beans and bread. Sugar is sometimes hidden on the ingredients label so it looks like there is lesser or no sugar in it, so you should look for words with the ending –ose (fructose, glucose, sucrose)

It‘s important that you intake protein in every big meal over the day. Protein stabilises blood sugars aiding in „fat loss“ Natural proteins can be taken in meat, fish, poultry and some dairy products. You should intake about 20 gr of proteins in every meal. That's about 100 gr of meat. Eat lot of fruits and vegetables for carbohydrate foods and also in lesser amounts brown rise and wholegrain. Minimise refined or processed carbohydrates such as sugar, sweets, chocolate, dried fruit and fruit juices (they are not as healthy as you might think).

Omega oils are vital for us to live a healthy life so include omega oils in your diet. These allow your cell membranes to work efficiently, slow the absorption of carbohydrate into your bloodstream and make food taste good. Good examples are oily fish (salmon), flax seed oil, safflower and sunflower oil. Avoid saturated fats found in organ meats, fat on red meat, high fat dairy foods and coconut. These tend to make the cell membrane very rigid so blood sugar cannot pass easily into the cell.

Tips to live a healthier life and effective weight loss

• Take regularly vitamins and minerals, if haven‘t done so yet, it might explain poor results in earlier weight loss programs. 
• Eat before you shop groceries to avoid poor shopping and plan your grocery shopping in advance by making a shopping list, and stick with it. 
• Park your car far away on the supermarkets parking lot. It is a form of exercise to walk a little. 
• Chew your food well. If you do so you actually eat less. 
• Eat at least six meals a day, in smaller amounts. Never let more than four hours pass between meals, if there are more than four hours between meals it gives our brain a signal that there is not enough food and our metabolism slows down. Healthy snacks such as fruit should always be with in reach. 
• Exercise. An example for exercise is to go out for a half an hour and walk around your neighbourhood. Believe me it helps against weight loss. There are two important rules about exercise: First of all, find your type of exercise you enjoy doing. Second but not least, start slowly and build your self into the exercise. 

So why wait? Get started, the road to live a healthier life is easy and fun if you van it to be..

Obesity

Do you suffer from obesity or need just to lose few pounds? Perhaps you found out that your wardrobe from last summer does not fit any more and you need to go shopping again?  Do walk close to the wall or the fence and when you walk on the beach you try to keep the belly in because you feel that everybody can see that you gained weight.  Guess what? You are not alone.

In modern society there is a lot of prejudices towards obesity, people consider those who suffer from obesity have no control over their life and deserve no sympathy. We read in newspapers and magazines what is the ideal look for you. Even though we now that most pictures are photo shopped to show more perfectness we start to believe in these images of people and we start to judge those who don‘t fit into the image.

I expect obesity will get similar treatment as smoking. Nowadays smoking is out. Restaurants, bars and most public places prohibit smoking. Reason? Yes smoking is a health problem that costs society millions of dollars every year. Obesity is also a health problem and with the same propaganda as against smoking we can expect that the health system will invade peoples life's and  take over their control in order to „cure them“.  The problem is that we don‘t have the ideal measurements in our heads, we read about them in the media and believe what is said to be right.

These images we are told that measure the perfect look would have looked a little different two hundred years ago. Then overweight people were considered healthy and well. They who were skinny and almost anorexic were thought to be beggars or poor. It‘s the society which decides whats in or out in every time and today the thinner you get, the better.

But still obesity is a greater problem, I know that personally after suffering from it for almost three decades. The problem of finding the right clothes because the wardrobe shrank again, is a minor problem. The problem when our food bill rises constantly because we intake more and more food is a minor problem. But when you suffer from decease such as heart attack and eight men come to get you, the nurse has to get a bigger equipment to take your blood pressure then we have a major problem.

It‘s not  been helpful that the great deal of our daily food is mass produced and by far much unhealthier food than not long ago .  This mass food production has grown same as obesity has over last few years and fast food has become cheaper  and spread like cancer in our society. Few years ago the norm was that there were few people overweight but today we must be healthy, skinny and of course happy.

Are we more happy today than we were 40 years ago? I don‘t know. 

The importance of choosing

Choosing the right way to loose weight is not as easy as you think. We sometimes tend to forget the importance of choosing the best way for weight loss and how fast we are going to lose weight. It is so easy to fall into the mud pit and set expectations too high. We want to take as short time as possible and with minimal exercise. 

First point, you must start with goal setting. What we want to get out of the diet, how are we going to maintain your weight after we have achieved the objectives. 

Second. How are we going to loose the weight we vant to get rid off. What diet program will be chosen. Diets are infinitely many and varied. Counting calories, go on a so called carbon diet, eating only vegetables, go on Herbalife or similar health systems. Far the best weight loss diet is not to diet but to set up a well balanced system between chosen diet and regular exercise. 

Third, there must decide what kind of exercise we we choose to support our diet. Some people just want to to walk regularly while others need to put on a tough job in the gym. Movement should be purposeful and necessary to have assistance from professionals to guide you through the exercises so you keep on track. Exercise has to be in balance with the food you consume. 

Fourth, we need to stop listening to all the self taught experts out there. Well they are many and they all sing their own tune. It is better to try to get in touch with someone who has professional knowledge of these matters. Professionals have learned their trade and they know the answer to your questions and you ca rely on the answers. 

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I started like many others to begin on some quick diets that was supposed to deliver me many pounds off in a week and I could not wait to start to lose weight. Had to follow certain menu. Exercise was unnecessary since I became so tired immediately that I had to lose more weight before I could start in the gym. This diet exploded after two days. Next diet had the focus on a special soup at every meal. After two days, everything smelled of soup and the smell was not good. Exploded on the third day!! 

This kept on going for years. You took of perhaps five pounds in one diet, but subsequently were added 10 pounds afterword instead. Vicious circle that does not end until one takes a grip on himself with:

Setting goals and paths to reach them. Choose a diet to follow, best diet ever in my opinion is in the form of lifestyle changes.

Determine the exercise you want to do. 

To clinch this in your system is to make a habit out of the new lifestyle. Best way to do so is to put in a schedule, when to eat and document the exercise routine to follow. Make this schedule as you were in school. After all the keyword is discipline. It's a key to a better life.

Doctors advice

The day I went to the doctor, at the age of eighteen, is in my memory a black Monday. I was playing football on Sunday and I played the position of goalkeeper. In the middle of a game I had to throw myself towards the ball almost to the goal post. Got a great shock in my lower spine so much that I needed help getting up and it turned out I was struggling to stand on my feet. I was replaced by a second goalkeeper and had to get treatment from my coach.

The coach told me that I should go to the doctor on Monday and let him take a look at my problem in my lower spine. He saw that my injury was more than just a minor one and I couldn‘t ignore the fact that something was wrong. So I went to the family doctor and he gave me prescription for drugs for my problem and told me to stay away from sport for 12-14 months. Told me to be efficient to hike on lower ground and to be cautious.

To begin with, it was well. Little movement and I just bought me a small car that I used a lot. Met a girl and went on to date her, life seemed to trend in a new direction. The autumn came then I realized that I had added 5 kg in weight and since I used to shake a few kg of me when I was in training I had no problem with it if few kg had been added. Just start practicing again when the full 12-month period was over.

After six months I had to add another 8 kg and was now starting to get careless. I had a good income in the summer and winter, so I always had enough money and fast food started to increase significantly. I stopped almost drinking water and drank almost entirely milk and soft drinks. So after that period I could not practice I had gained 20 kg in weight and all my clothes were too small on me.

At this time my troubles began and have been going on for nearly thirty years and will continue for the rest of my life. Obesity is in many ways similar to alcohol. Both will last a lifetime.The thought of going on a diet and get rid of the number of kg and then start the same lifestyle over again, is just false thinking. All that happens is you just have even more kg on your body when the next diet begins.

In the beginning

Me late summer 2006

A blog is something I have been interested to try for a long time. I just thought I didn‘t have anything to say. After receiveing advice from friends and relatives I found out that I have a lot to say and for those who experience the same or similar as I did it could maybe be something worth reading.

I have suffered from obesity since I was about twenty years.old At the age eighteen, I began to hurt a lot in my lower spine as a result of to much training in sports. For a long time I was training for up to eight times a week and at least for two hours each time. The doctors advice was to hold back from training for at least one year. A honest advice but not a good one, in fact a terrible one. During that one year I gained over 20 kg or from 80 kg to 105 kg. Thus began the hard battle against gaining more weight. That battle has been on going for the last thirty years. Today I am 110 kg but I am in control of my battle.

The recipe for disaster lifestyle to gain weight so steadily, apart from being selfish, is simple. First of all, irregular eating, drinking only water in the form of soft drinks and later on beer. In fact, the eating habits in my patterns have been described by the Hobbits in the Ring Lord of History. Breakfast first and second, lunch, early afternoon refreshments and later afternoon refreshments, dinner and evening refrshments. And not to mentions all the small meals in between. The composition of these meals were not consistent with what is is called loyalty to my body. Fruits and vegetables were not included in the diet. Meat, dairy, bread and with ham or steak with lots of butter. Fish was not an option. Then daily fastfood was part of my regular rutine.      

Me in January 2011

In the beginning eating became instead of training, I was so sad that training was not an option so I just started to eat to comfort myself. Then a new problem accured. My clothes started to shrink, so I had to renew my closet with bigger clothes. In the end I had to shop clothes in XL stores and in Icland they were onle to of them, so as time vent by my taste for clothes dissapeared and instead I bought the clothes which fitted me. So my story is full of diet, quick fixes but never a decent result. The basic thing is then you go to encounter these fluctuations between to lose weight quickly and then add everything and more to back up. Nonstop vicious circle with the result that you will reach new wight heights regularly over the years.


This is the basics of my story that I want to say over next seasons, but I will brake it down to smaller pieces and go further into each topic. I hope that my story can help someone or at least help others to understand how life can be difficult and should not be taken for granted.