To manage my weight despite frequent restaurant meals, I adhered to a specific protocol, which included:

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• A low carb diet

• Intermittent fasting

• An exercise plan worked in 10 minute sets, totaling 30 to 60 minutes daily

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About a Low Carb Diet
 

There is an abundance of information online about low carb diets and their benefits, including scientific explanations for their effectiveness. The goal is to consume no more than 50 grams of carbs daily, with the rest of the meal comprising protein (from sources like dairy, fish, poultry, and meat) and healthy fats (such as cheese, butter, and egg yolks).

 

The dirty little secret is that low carb diets are very low in calories. Vegetables are low in carbs and calories. Combine them with protein (which have no carbs and are usually low in calories) and healthy fats, and the result is satiating but not calorie-dense. The real culprits in weight gain are grains and sugars found in bread, pastries, cereals, and sweets. I firmly believe that eating just a muffin a day can quickly increase body weight, especially when snacking might be virtually unlimited.

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Carbs are notoriously addictive. Once you start, you may find yourself wanting more, and stopping can intensify cravings. To effectively lose weight, it's crucial to curb this addiction by limiting carb intake to 50 grams daily.

 

I will discuss low calorie dieting in a future blog. You'll be amazed to learn, however, that the "standard American diet" is fueling obesity like beer bloats your stomach and wine leads to alcoholism.

 

About Intermittent Fasting

 

Intermittent fasting, widely discussed online, involves scheduling two meals within a 6 to 8-hour period. I've successfully lost weight twice before using this method. With my current low carb approach, I now eat only once daily, free from cravings.

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Before adopting a low carb diet, my mornings began with toast or oatmeal, contributing to my weight of 185 pounds. Now, my breakfast might be a handful of walnuts and half an apple, or I skip it entirely.

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About Exercising

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Our bodies are meant to move, but modern living often leads to inactivity. For successful weight loss, consistent physical activity is essential. If, like me, you don’t naturally engage in movement, you need to create opportunities for at least 40 minutes of movement per day, broken into 10-minute intervals.

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About In-home Exercising

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Regular exercise, like walking 8000+ steps daily or playing active sports, can certainly aid weight loss. However, if work and daily life limit activity, I recommend arm movements—mimicking walking or running.

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I've written about arm movements in "Rocking Chair Exercise," "Twisting Your Fat Away," and "Taking Pause." Today, I'm introducing you to Mi's exercise videos on arm movement exercises. Although her videos, translated from Chinese, might seem basic, the techniques she demonstrates are effective and valuable.

 

Arm exercises, like shown by Mi can be performed anywhere. When combined with other exercises, they stimulate the heart, reshape bodies, and melt calories. I combine my arm movements while bouncing lightly on a rebounder, stepping on a 9x6x4 inch high density foam block, rotating on a twister disk, and, of course, dancing the "The Twist".

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Caution!

 

Always consult healthcare professionals before starting new health regimes. Consider your specific needs and goals.

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Upcoming blogs . . .

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My next article will be published a week from now as I'm back on a normal writing schedule. In it, I'll discuss how transitioning to a low carb diet boosted my energy and aided weight loss.

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I post almost every Sunday. Feel free to contact me with questions at Karen@Littleviews.com.

​By Karen Little, October 20, 2024​​

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