The Fit Apprentice Blog

Why How to Lose Weight Slowly But Surely

I’d like to share how to lose weight slowly, fast!

Today is my second day of recording ‘The Daily Weigh’.

From yesterday, I am down 1.6lbs and .3% of body fat.

That is really not too bad.

Yesterday I wrote out of frustration why can’t I lose weight.

What I learned from yesterdays progress was a few things that you can take action on immediately:

Can You Lose Weight Slowly Without Exercise

The answer is yes, but you must eat the right type of food. A muffin or danish will not cut it unfortunately.

Instead, you must have a substantial breakfast made from REAL FOOD.

By that, I mean one that has some slow-burning carbs like a whole-grain cereal like oats or brown rice and some protein like egg whites.

Here is the caloric breakdown of a sample breakfast:

Breakfast	Calories	Carbs	Fat	Protein	Chol	Fiber
Braggs – Organic Apple Cider Vinegar, 2 tbsp 15 ml	0	0	0	0	0	0
Golden Blossom – Honey, 2 Tbls	120	34	0	0	0	2
Generic – 8 oz Glass of Water, 4 Cup	0	0	0	0	0	0
Celery – Raw, 2 stalk large (11″-12″ long)	17	4	0	1	0	2
Extra Virgin Olive Oil – Oil, 1 Tbsp	119	0	14	0	0	0
Egg White – Large Brown, 3 Egg	75	0	0	18	0	0
Onions – Raw, 2 slices, medium (1/8″ thick)	12	3	0	0	0	0
Tomato – Tomato, 2 slices	17	1	0	0	0	0
Garlic – Raw, 3 clove	13	3	0	1	0	0
Quacker Oats – Oatmeal, 1/2 cup Dry	150	27	3	5	0	4
Add Food Quick Tools	523	72	17	25	0	8

You will notice that I had 2 glasses of apple cider vinegar yesterday with honey and lemon.

I cannot explain why yet, but I did feel better after drinking it.

I also have found that apple cider vinegar is touted as being beneficial for many ailments, including obesity, which is definitely an ailment as anyone who is overweight knows how uncomfortable being fat and/or out of shape can be.

Besides the apple cider vinegar drink, you can see that I made a full cup of oatmeal which kept me going for the majority of the morning.

I did not even start to feel hunger until midday and I did not sense any cravings for sugary foods

This will not take you too long to make.

A whole cup of cooked oatmeal, the secret to making it so fluffy with great texture is to let it sit on the stove steaming at a low flame after the initial boil.

For the eggs, you can see that I used one tablespoon of olive oil, sauteed onion, garlic, tomato, and used 4 egg whites together with a pinch of sea salt, black pepper, thyme, basil cause I was experimenting.

Came out fine for me.

How to Lose Weight Slowly and Healthy

Besides food, you need to start moving your body in the right way. This means that you need to introduce some form of resistance exercise.

Probably the easiest type of resistance exercise to begin is simple walking. And that would be great, because it is a mistake to chase after weight loss without exercise unless you can physically not move.

Otherwise, you set yourself up for bigger problems in the future by refusing to tone and condition your body now.

Having said that, you do not need to workout ten hours a day, or even with five different types of exercise.

Instead, you can focus on one of the big compound lifts, such as squats, deadlifts or pushups to maximize the benefits you get from your resistance training.

For example, make sure to get in a strength workout at least two or three times a week.

You can do deadlifts, squats, a bodyweight workout, fitness trampoline, swimming or rucking.

Whatever it may be, the most important thing is consistency.

If you need to read more about the great benefits of deadlifts, check out 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness.

I did several warm-up sets and then my main set of five repetitions using 125lbs.

I am going to go up in weight slowly.

Besides the elliptical yesterday for an hour and the deadlifts which took about twenty minutes including the warm-up, I did not do any other exercise.

Today, I am going to do squats and shoot for using 75lbs for five sets of five repetitions.

Today I have also done 3 sets so far of pushups, 40 pushups, 30 and 20, so I will do a few more to get at least 100 and maybe 150.

My suggestion is to do your walking, biking, running, aerobics, whatever it is that you are doing for cardio in the morning before you have breakfast.

If you do not have time, then just do your strength training in the morning.

I have already experienced that you can dramatically transform your body without any cardio, just by eating real food and strength training, but most medical professionals are warning against the danger of sitting too much, so the least that we can do is to get out and take a walk for at least 30 minutes.

I have been doing 60 minutes based on evidence that I have seen which says that a 60-minute walk is very beneficial for health.

So, if you have the time, why not?

Why Slow Weight Loss?

Usually, people want to know the fastest way to lose weight.

They want to know how to lose weight fast.

Not as many people are wondering how to lose weight slowly.

The reasons that slow weight loss is better than fast are:

• Take the pressure off of you to lose 10 pounds in 3 days for example which is not realistic.
• Help you focus on getting fit and not on losing water weight which is generally what is happening when you go on a starvation diet.
• Help you to NOT go on a starvation diet!
• A much better option than weight loss surgery
• Maintainable once you reach your goal.
• More rational because it took years to put on the pounds and do not expect it to take a day or a week or even a month to take off the pounds.

Remember that fat cells once created never disappear.

Remember that the less that you eat, the more your body will start to feel like it is in a famine and will hold on to fat, not release it.

Therefore, do not skip meals.

If you are hungry, have an apple for a snack and then have a good lunch when you feel hungry again.

Sample Lunch

My plan is to get some squats in and then to have one baked potato and either red kidney beans or tuna fish and some persian salad for lunch.

75lbs for squats, 5 sets of 5 repetitions, so far so good.

Breakfast

Calories

Carbs

Fat

Protein

Chol

Fiber

Lunch
Idaho Baked Potato – Home Made, 2 medium potato	220	52	0	6	0	4
Persian Salad – Tomato, Cucumber, and Onion With Lemon Juice, Dill and Salt, 1 cup chopped	38	9	0	2	0	2
Chicken of the Sea – Solid White Albacore Tuna In Water (5oz Can), 1 container (5 oz drained ea.)	150	0	3	33	50	0
Add Food Quick Tools	408	61	3	41	50	6

Typically, it is the weekend which derails every success I have during the week of taking off the weight that had to come off a year ago.

So, this weekend, I am really going to bear down and refuse bread, pasta, candy, alcohol, I just have to string together more days before I can afford to have something which is way off the plan here.

Thank you for being here!

I wish I could hear from you how you lose weight slowly, how you got into shape if you were out of shape, how you stay motivated through the weekend or any days.

My goal here is to help people who have been suffering from being overweight and want to make an end to being fat and out of shape.

I am the crash test dummy for how to lose weight slowly or sometimes how to gain weight fast, so, please don’t be a stranger, reach out and let me know your struggle or how you have overcome it.

By the way, if you are already in great shape, but you know someone who is not, I can tell you that when they laugh if someone calls them a fat bastard, they are not laughing inside.

They are hurting.

So if you know someone who needs support and encouragement, please send them over.

Hashi Mashi!

Related Weight Loss Articles:

•  From Fat to Fit at 56; About the Hashi Mashi Lifestyle + Fitness Blog
• Walking for Weight Loss; Advantages, Benefits + How-To
• 15 Magical Benefits of Losing 20 Pounds
• How an Obese Man Ditched These 3 Common Habits and Lost 75 Pounds in 6 Months
• The 4 Hour Body Summary; Uncommon Fat Loss by Tim Ferriss
• How to Lose 20 pounds in 3 Months Using 5 Simple Steps
• 27 Sensational Ways How Deadlifts Change Your Body
• Albert Einstein’s Definition of Insanity Changes Everything
• Top 10 Most Obese States in America 2019 – 2021
• The Obesity Code Summary Can Spark Your Weight Loss Success
• 5 Great Rick Ross Weight Loss Tips You Need to Know
• Hashi Mashi Diet + Training Tips for Your Mind and Body
• Just Eat Real Food; The Secret Sauce for Weight Loss
• Best Diet to Lose Weight Fast; Secrets Of Hashi Mashi
• 7 Shocking House of Commons Obesity Statistics and Trends
• Obese Man Over 50 (Me) Ditched 3 Common Habits and Lost 75 Pounds
• 7 Deadlift Fat Loss Results You Need to Know
• Weight Lift for Weight Loss: A Workout Routine That Actually Works

How to Lose 10 pounds in a week – Step by Step – Day 1

Back on June 19, 2014 I wrote in my notes:

“As of this morning, close to 7 full days, I am down from from 208.5 to 199.0 lbs, just a half pound shy of 10 pounds.

I believe that by tomorrow morning which will be after a full seven days, I will have hit 198.5, at least, and met the 10 pound loss goal.

Yes, yes, yes, I am frustrated that I even got up to 208.5.

And if you are anything like me, you have experienced the same roller coaster for many years.

We cannot though spend time being frustrated and not taking action.

I know the exact actions that I took which brought me down from 275lbs to 175lbs over the course of 10 months between 2012 and 2013.

I am grateful that at 199lb, it is a much better starting point than 275lbs.

That is a significant head start compared to where I started in 2012.

What have I learned along the way?

Once a person reaches their goal weight, be very careful in maintenance.

Stick with the fundamentals that got us to the goal and keep setting better goals in fitness so as not to become complacent.

Frankly, I never thought of writing a post on how to lose 10 pounds in a week.

However, I have to tell you my own experience just so for those of you who are searching and struggling with weight loss, at least you can know that there is someone out there who understands and who has seen himself the results of eating real food and doing small amounts of weight training and the big results that yields.

First, what is the problem?

The problem is obesity. If you are happy with your body shape, how you fit in clothes, how fit you feel, then you do not need to even think about how to lose 10 pounds in a week.

If you have been struggling with how to lose a pound in 10 years, then this is the post for you.

I am sure that you know people who constantly speak about food and weight loss.

I know.

I grew up like that.

My first meal was a weight watcher pizza muffin.

The first food that I can recall from my childhood was a weight watcher pizza.

My parents were on weight watchers.

Their friends were on weight watchers.

The rest of my family, uncle, aunt, cousin, they too were on weight watchers.

It was an endless seesaw between eating food and losing weight, eat, feel guilty, gain weight, hear the remarks, “oh, you put on some weight”, feel guilty, eat out of guilt, try to lose weight on weight watcher or other diets, and basically fail.

Recently, I had a call from a childhood friend who told me that he is still in his food addiction.

He was usually hovering between 250 and 300lbs, was on weight watchers and every other diet regimen that you have heard of, to no avail.

And being a man, he is embarrassed to talk to doctors about it or even contemplate that he might have an eating disorder, something which usually brings to mind a woman with anorexia.

There are other eating disorders like bulimia, compulsive overeating, binge eating, non purging bulimic that might have fit the bill with him, but he is not going to get professional help because he is ashamed to even talk to a doctor about it.

Believe me, I am not judging him.

I feel powerless to help him because he is convinced that the only way to lose weight is to read a new book or try a new diet.

Forget learning how to lose 10 pounds in a week, how about being able to lose 10 pounds over 10 years? If you are reading this, you might be a person who has been trying to lose any pounds over years, even decades.

I myself am the one who has struggled with this nonsense for so long, way too long.

It has been an albatross on my neck, it has affected my life in so many negative ways that if I can help just one other person besides myself, to turn it around, I would be ecstatic.

 

Because I know how good I have felt when I had it under control as well.

Of course, first I have to help myself, and that is why I am going to write this post how to lose 10 pounds in a week step by step, day by day.

You know the difficulties.

Obesity, not fitting into your clothes, wearing baggy sweaters, wearing sizes that are too small for you, trying too many diets.

We become the laughing stock of our families of friends, I know I have, so I assume that there are some other people on the planet who are facing the same challenge.”

 

Shocking – Very Little Progress!

Five months ago I wrote those notes of how to lose 10 pounds in a week, and I am still only 5 pounds down from my starting point of 208.5lbs.

That stinks frankly.

I am fairly exasperated, but I am not going to give up.

I am going to be very transparent here because the whole point of this blog is to say it like it is and provide you with the information necessary to lose body fat, to build muscle, no matter where you are on your fitness journey.

I have really struggled the last year and a half to maintain my initial loss of 75 pounds down to 175 from 250 pounds.

I have struggled for decades but I will not use any excuses

As of today, I am going to start fresh and move forward.

My goal is 32 inch waist, so I have approximately 30 pounds to deal with.

If I let myself get totally frustrated, then I might end up having more junk food and gaining more weight.

So, no thanks.

I have a plan and my committment is to write about it every single day until I reach my goal.

I am not sure how much my weight loss has to be in order to reach a 32 inch waist, and I am not sure what the percentage fat loss has to be, I am guessing about 20% body fat and a weight of about 180 pounds.

We will find out.

I am the ultimate weight loss yo yo , up and down for so many years, but this morning I had the thought of committing to writing the facts every day to keep me in line.

Eighteen months ago, when I was a 31 inch waist and about 175 pounds, I stopped writing frequently.

My excuse was that I was embarrassed when I was screwing up.

I started to socialize a bit more with my new found slimness and as a result, after a slice of bread here and a slice there, before I knew it, it turned into an oreo here and then a snicker bar there, and I did not closely monitor what was happening.

It was as if I was high on reesee’s peanut butter cups and did not want to see the truth that I was losing all of my gains.

So this is my idea to keep at this every morning until I get to where I want to be, to record everything and my hope is that once I reach my first goal of a 32 inch waist, then I am going to take on a new goal and maintain the first one.

I have to be able to learn to socialize and celebrate with friends and family and not let it turn into a gain of 20 or 30 pounds.

So let me thank you in advance for reading and I hope that you will leave some comments of support or your own ideas.

By the end of this first phase, we are going to know exactly how to lose 10 pounds in a week or 20 pounds in a month or 30 pounds in 3 to 6 months.

If it takes six months, then so be it. I cannot know the time frame for sure, but I can know what the goal is and the committment to reach it.

 

 The Good, the Bad and the Ugly

The Good – Starting weight of 203.9 pounds and not 275 pounds where I was just a few years ago.

The Bad – Starting weight of 203.9 pounds after having been at 175 pounds only 18 months ago.

The Ugly – 43.5 inch waist today after having been at 31 inch waist only 18 months ago.

Whew.

Alright, no time for self pity, time to get to work!

Here is where I am starting as of today on Tuesday, October 21, 2014:

43.5 inches with a measuring tape over the navel. Oh boy, that was a shock.

[table id=17 /]

 

Here is the plan, very succinctly:

 

How to Lose 10 Pounds in a Week Program

What to eat:

Fruit, Vegetables, some nuts, some protein, oatmeal, quinoa, brown rice, either whey, eggs, veggie burgers, tofu, meat, fish or chicken, sprouted whole grain bread.

 

What to drink:

Water, water and water. Some dry red or white wine if you like.

 

Exercise:

60 minutes of walking or elliptical a day at a moderate pace of 3 miles per hour.

or 30 minutes of walking or elliptical a day

or 20 minutes of elliptical interval training which means, go slow a couple of minutes and then pick up your pace for 4 minutes, and do that 4 or 5 times.

Shoot for at least 2 miles on the elliptical or treadmill. 3 miles preferably.

 

Weight Training:

Do pushups every day. Start with 1 and increase from there. Try to add one pushup every day or every week.

Do squats every other day. Same idea, start small and get stronger.

Do deadlifts twice a week.

Along with squats and deadlifts, you can add in other compound movements/fuller body movements like pullups, barbell rows, bench press and shoulder presses.

In all cases, try to keep your weight workout to 30 minutes, and you might have to only do one body part, that is okay.

The point is to be consistent, especially in what you eat.

 

What Not to Eat or Drink

Sugar, flour and/or processed white flour products.

That is all that you need to know. For Free. No books necessary.

This is what I need to know too!

Keep eating real food and drinking real beverages and taking your walks, lifting your body weight and weights, you will become a new you alot faster than you ever believed possible.

This is how to lose 10 pounds in a week and begin a new life.

 

How to Lose 10 Pounds in a Week – Day 1 in Practice

Being able to get into shape is not about magical tricks.

I believe that we really have to develop better habits.

For a fast overview, I believe that the best success will come by fostering healthier habits in general, like going to sleep earlier, waking up earlier, drinking more water, moving more, cutting out empty calorie junk foods.

These are all common sense but somehow elude us in our highly commercialized society which markets pure junk food that never existed in real nature in very attractive packaging.

So, to start off today, the first habit that I think is critical has nothing to do with food.

The first habit is to get to sleep earlier than usual.

Last night I shot for 11 and got to sleep at 1130 and was up this morning by 6 am.

My goal with this habit is to fall asleep by 10pm and get up at 6am.

The reasons for getting to sleep early is that we all know that the later that we stay up , we start to get hungry and eating at night is not going to help you lose any weight let alone 10 pounds in a week or even in 10 months.

Today I was up at 6 and was so excited to get writing that I delayed going to the gym to do the elliptical for an hour.

My second habit is to drink water with some lemon squeezed in it after waking up to kickstart metabolism and start off the day with the substance that makes up most of our body which is 70 percent water.

The third habit is to get in exercise early in the morning before going to work so that you have already done the workout.

In order to lose 10 pounds in a week or in a month, we need to change our habits.

So far we have said:

 

New Habits for Losing Weight, Getting into Shape and Achieving the first Goal of a 32 inch waist

1. Sleep early and wake up early – Early to Bed, Early to Rise, makes a Man Healthy, Wealthy and Wise as it has reportedly been said by Benjamin Franklin.

The benefits of sleep to help you lose body fat and gain muscle. At first glance, we might not consider sleep an important weapon in the arsenal of fast fat loss. But check this out, when your body is under stress, and who’s is not, your body increases it’s production of adrenaline to release fatty acids into your bloodstream to be used for energy. If we do not use up all of the energy that was delivered for our perceived emergency, we have another hormone which is released by the adrenal glands called cortisol. The purpose of cortisol is to manage those fatty acids. Cortisol takes the unused fatty acids and deposits them in your fat cells, and according to some studies, directly in your belly as reported in the following Yale Study:

Stress May Cause Excess Abdominal Fat In Otherwise Slender Women, Study Conducted At Yale Shows

Who does not want to be healthy, wealthy and wise and I would add slim to Ben Franklin’s famous quote!

Sleeping deep and the full amount of time that we need which is typically 8 hours will dramatically reduce cortisol levels and increase human growth hormone which we need to build muscle. The much maligned and neglected sleep is how to lose body fat and gain muscle. What could be simpler than sleeping?

After reading and writing all of these amazing facts about cortisol, stress, human growth hormone and how sleep will improve everything, I am going to really double down on getting to sleep tonight at 10pm, wish me luck because that is so much earlier than anything I have ever been used to.

But that can be a reason that I find it so difficult to get rid of my belly fat.

Even when I was down to 175 pounds, I still could not see my abs, I know they are there, but perhaps I need to reduce cortisol in order to strip the fat dramatically.

 

2. Drink a tall glass of water after waking up to kick start your digestive system.

3. Get in exercise in the morning, a long walk, treadmill, a swim, elliptical, something where you get moving.

4. Take your weight and waist measurement EVERY day. I know that there are people who say to only do so once a week. I have gone that route. I think that is a big mistake, especially for people who are compulsive overeaters or binge eaters. Perhaps not looking at the scale is great advice for someone who is anorexic, but for someone who wants to see their weight go down to a specific goal and is not anorexic, I believe that keeping daily track is more beneficial than ignoring what is happening. I have made that mistake!

I already took my baseline measurements today:

[table id=17 /]

5. Have a good breakfast. Here is what I had today:

Breakfast	Calories	Carbs	Fat	Protein	Chol	Fiber
Alvarado St. Bakery – Sprouted Multi-grain Bread, 2 slice (34g)	180	30	1	10	0	4
Tomato – Tomato, 1 whole, medium	15	3	0	1	0	1
Spinach – Raw, 1 cup	7	1	0	1	0	1
Onion – Red, 1 Slice Med 1/8″ Thick	6	1	0	0	0	0
Garlic – Raw, 1 clove	4	1	0	0	0	0
Kirkland – Extra Virgin Olive Oil, 1 Tablespoon	125	0	14	0	0	0
Pete & Gerry’s – Organic Eggs, 50 g (1 large egg)	70	0	5	6	185	0
Organic – Egg Whites, 3 large egg white (33g)	51	1	0	11	0	0
Tirat Zvi – Thinnies Oven Roasted Turkey Breast, 5 slices (2 oz)	50	2	1	9	20	0
	508	39	21	38	205	6

 

Snack
Quaker Oats – Old Fashioned Whole Grain Rolled Oats, 1/2 cup dry (40 g)	150	27	3	5	0	4
Organic Valley – 1% Organic Milk, 1 cup	110	12	3	8	15	0
Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp	95	4	8	5	0	2
Fresh, Raw – Individual Strawberry, 5 strawberry	20	5	0	1	0	1
	375	48	14	19	15	7

Lunch
Organic Valley – 1% Organic Milk, 1 cup	110	12	3	8	15	0
Chobani – Greek Yogurt Simply 100 Black Cherry, 150 g (5.3oz)	100	15	0	12	5	5
Fresh, Raw – Individual Strawberry, 6 strawberry	24	6	0	1	0	1
Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp	95	4	8	5	0	2
STI – G6 Prolific Isolate Chocolate All-Natural Whey Protein, 1 scoop	100	1	1	24	1	0
Add Food Quick Tools	429	38	12	50	21	8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How to Lose 10 Pounds in a Week Snack 1 Day 1

 

 

How to Lose 10 Pounds in a Week Final Table for Day 1

Breakfast	Calories	Carbs	Fat	Protein	Chol	Fiber
Alvarado St. Bakery – Sprouted Multi-grain Bread, 2 slice (34g)	180	30	1	10	0	4
Tomato – Tomato, 1 whole, medium	15	3	0	1	0	1
Spinach – Raw, 1 cup	7	1	0	1	0	1
Onion – Red, 1 Slice Med 1/8″ Thick	6	1	0	0	0	0
Garlic – Raw, 1 clove	4	1	0	0	0	0
Kirkland – Extra Virgin Olive Oil, 1 Tablespoon	125	0	14	0	0	0
Pete & Gerry’s – Organic Eggs, 50 g (1 large egg)	70	0	5	6	185	0
Organic – Egg Whites, 3 large egg white (33g)	51	1	0	11	0	0
Tirat Zvi – Thinnies Oven Roasted Turkey Breast, 5 slices (2 oz)	50	2	1	9	20	0
Add Food Quick Tools	508	39	21	38	205	6
Snack
Quaker Oats – Old Fashioned Whole Grain Rolled Oats, 1/2 cup dry (40 g)	150	27	3	5	0	4
Organic Valley – 1% Organic Milk, 1 cup	110	12	3	8	15	0
Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp	95	4	8	5	0	2
Fresh, Raw – Individual Strawberry, 5 strawberry	20	5	0	1	0	1
Add Food Quick Tools	375	48	14	19	15	7
Lunch
Organic Valley – 1% Organic Milk, 1 cup	110	12	3	8	15	0
Chobani – Greek Yogurt Simply 100 Black Cherry, 150 g (5.3oz)	100	15	0	12	5	5
Fresh, Raw – Individual Strawberry, 6 strawberry	24	6	0	1	0	1
Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp	95	4	8	5	0	2
STI – G6 Prolific Isolate Chocolate All-Natural Whey Protein, 1 scoop	100	1	1	24	1	0
Add Food Quick Tools	429	38	12	50	21	8
Snack
Add Food Quick Tools
Dinner
Bumble Bee – Chunk Light Tuna (In Water), 2 oz drained	50	0	1	11	30	0
Morningstar Farms – Veggie Burger – Tomato & Basil Pizza Burger, 1 Burger	110	9	6	10	5	6
Broccoli – Sauted, 1 cup	50	6	0	2	0	4
Goya – Chick Peas In Sauce, 1/2 cup	170	20	4	9	0	5
Oil – Olive, 2 tablespoon	239	0	27	0	0	0
Ezekiel – English Muffin, 1 1/2 muffin	240	45	2	12	0	9
Add Food Quick Tools	859	80	40	44	35	24
Snack
Add Food Quick Tools
Totals	2,171	205	87	151	276	45
Your Daily Goal	1,874	235	62	94	300	44
Remaining	-297	30	-25	-57	24	-1
	Calories	Carbs	Fat	Protein	Chol	Fiber
	*You’ve earned 604 extra calories from exercise today

 

The No Bread Diet is the Yes Vegetable Diet.  There are basics, like we all need fresh air to breathe and pure water to drink.  I think it is also reasonable to look at vegetables as a basic.

The No bread diet and the Yes vegetable diet fits in my mind with the natural order of the world.  That which we need most, is practically free and plentiful.  Imagine if we had to wait on line till air was available?

The no bread diet which is loaded with vegetables has cascading effects

1. Appearance

There is just no comparison between before the no bread diet and after following Hashi Mashi, even facially:

 

 

 

 

 

 

 

 

 

Physical appearance change:

2. Hygiene

for me, once I got rolling on a no bread diet and for that matter, no processed food diet, I had no cravings for the foods that would keep me up all night. Free from battling food cravings, I then had time to take better care of myself in so many other areas, both mind and body.

3. Kindness

I have found that my struggles with depression and anxiety were much more manageable on a no bread diet.  There is plenty of evidence that there are links between bread, gluten and depression.  I am not a scientist, I just know how different my body  and brain feels after having a sandwich and after having a vegetable omelette.

Freedom from anxiety creates a much more easy going and kind individual in my experience.

4. Confidence

Feeling good and feeling better about yourself is an important component of confidence.  Besides weight loss, as you know I also highly recommend additional components of better living, such as core body free weight lifting.

The synergistic effect of real food and real strength exercises can transform you into a new person.  Now, back to the email, have I taken off the 25lbs that I put on? No.

I am not going to give even one excuse.  I am also not going to wallow in guilt, shame or misery.  No excuses, No guilt, No shame

For anyone else reading out there who has a weight problem, who wants to change the shape of their body, who is ashamed of their fatness, when they look in the mirror, STOP!  Stop right now.

We all made decisions, we are all adults.  So, to get back to basics, here is what I am going to do.  The first phase of the Hashi Mashi diet that I followed was essentially a no bread diet, no grain diet, not even rice diet.  Could be that this is particular to me only, but if you are looking for rapid body transformation, rapid fat loss, you should be safe in replacing all of your normal grain products with vegetables.

That is pretty easy, no?

5. When bread comes to your head, think vegetables

So, instead of eggs on toast, think and make eggs with alot of sauteed vegetables or a whole grain rye wrap.  Instead of a fish sandwich, have vegetables and fish.  Have a turkey salad with avocado instead of a turkey avocado sandwich.

For snacks have grapefruit, blueberries, strawberries, nuts, avocado, use olive oil and light balsamic vinegar to cook.  If you are really hungry, have a sweet potato with your meal. I am cautious with white potato because of how my body reacts, but everyone has to know how they feel best.

Drink a lot of water. Have a dry glass of wine at night, red or white.  Get good sleep. No more excuses that you have to watch anything on tv. Stop!  Take a walk, shoot for 30 to 60 minutes. Sitting all day is no good.

6. Lift weights and get strong.

In fact, as soon as I publish this, I am going to head to the gym and shoot for squats with 110lbs for 5 sets of 5 repetitions which would be a new high for me.  If you want to learn more about 5×5, the best site to visit is https://stronglifts.com .

Squats, deadlifts, bench presses, pushups, dips, pull ups, barbell rows are all great additions to a no bread diet.

By the way, please leave some comments if you are reading, this post or any other, at least that way I know that you are there. Don’t be a stranger!

Thank you.