Just Eat Real Food Daily and Lift Weights to Lose Weight, Build Muscle and Fight Depression.
Just Eat Real Food Daily.
That's it.
No big secrets, no big special plans or pills, just start to eat real food daily.
In just 60 days or so, I dropped over 30 pounds, slowly, and over the next 120 days, another 50 pounds.
Almost immediately, during that time, I noticed that the more that I had real food daily, the less junk I was craving and the compulsion for the midnight dash for muffins at the Deli had disappeared.
I could tell that the darkness of constant hunger and depression was being lifted ever so slightly with real food daily, enough that I was feeling some relief.
Yes, I did work out as well, but I am sure the key is to just eat real food daily.
My exercise was on the minimal side; walking for 30 minutes to an hour, deadlifts, squats and pushups a two or three times a week and that was what it took to drop 75 pounds in six months.
After decades of struggling with how to lose weight, I found that it was as simple as being consistent in eating real food and the daily weigh.
What does that mean to eat real food daily?
Just Eat Real food daily means that you want to eat lots of fresh vegetables, more than you ever have in your life.
Eat Real food daily means fresh fruits, raw nuts and sometimes minimum processed Yogurt.
Just Eat Real food daily can also include organic eggs, fish, chicken and even grass fed beef.
Eat Real food does not mean snickers, coke, jelly beans, pop tarts or any other industrial concoctions that are whipped up in factories.
A moderate amount of sweet potatoes, sometimes a little white potato, sometimes a little whole grain like quinoa, kasha or oatmeal.
The Secret to End Obesity
I have struggled with obesity and depression for most of my life and I want to help other overweight, obese and/or depressed people discover that there is a way to lose weight and transform your body from fat to fit.
I want to help people become aware of the relatively simple solution that has been staring them in the face from the perimeters of their supermarket, just eat real food daily.
I am sure you are sick and tired of being fat just as I was and fortunately, once you have had enough and want to make a change, if you do something different than you have ever done, you will get real results.
Just Eat Real Food Daily
I had never thought much about real food vs industrial food.
I was the last person to believe that all those slick packaged foods advertised on tv could actually be complicit into turning my body into a tower of jello.
At the core is the idea that in order to lose body fat and build muscle, you have to eat real food daily and get moving with your body, walk, swim, run, get off the couch, something.
The most significant changes will come from eating real food daily and lifting weights, whether it be your body weight as in push ups or lifting barbell weights and focusing on deadlifts, squats, bench press, barbell rows and shoulder presses.
Lifting weights is going to help lift your mood besides losing body fat and building muscle.
Besides the physical workout, you need to keep giving your body and mind quality real food daily so that you have the best chance to have a brain functioning at optimum levels which can lessen or eliminate your stress, anxiety or depression.
Just Eat Real Food Meal Plan – Sample Menu:
Breakfast:
4 egg whites (sometimes a yolk, but I will be checking cholesterol soon, and let you know how it has or has not been affected), greens, onions, spinach, peppers made into an omelet.
Serve with Hummus and Avocado on the side and some olives.
If you don't like eggs, have some cottage cheese and melon.
Or plain Chobani Yogurt with berries and some almonds.
Snack:
cherries, blueberries or strawberries and some almonds or walnuts.
Sprinkle some raisins too if you are really hungry (which I doubt after a good Hashi Mashi breakfast!)
Lunch:
Have a chicken soup or if you are vegetarian, maybe a black bean soup or a chicken salad or turkey salad.
Try to overdose on green vegetables as often as possible.
Keep trying to eat more vegetables than you have ever done in your life, raw peppers, cucumbers, whatever to keep yourself going.
Snack:
Have an apple or peach, whatever is juicy and in season with some raw nuts.
Just Eat Real Food Dinner:
Sweet potato baked or boiled, wild salmon, broccoli or any other vegetables sauteed in olive oil.
Have a raw salad made with tomato, cucumber, radish, olives, spinach for example.
And try to have one or two sauteed vegetables.
Like asparagus, bok choy, broccoli, cauliflower, okra, spinach, watercress.
You can make them all the same.
Easy Just Eat Real Food Dinner Recipe:
Add some olive oil to a saute pan, sprinkle in some salt, tumeric, coriander and cumin.
Or any other favorite spices.
And saute till your vegetables are the consistency that you like.
Add some red pepper flakes or jalapeno if you like spicy.
Is That So Tough?
Believe me, you will not starve.
If I, a former cookie monster, who thought he could not live without chocolate chip cookies every day can do it and eat real food daily, I am sure that you can as well.
Especially if you are sick and tired of being overweight, especially if you are sick and tired of being obese and you think you have tried every diet on the planet.
Especially if you think that you hardly eat anything every day and you are still fat, because the truth is that you are hardly eating any food of value, which is why you still feel hungry all the time and are still fatter than you want to be.
The secret sauce, the simple secret is to just eat real food.
Lift barbell weights like barbell deadlifts, squats or your body weight with pushups and pull ups.
Get moving by walking, elliptical, swimming or biking.
This formula of Hashi Mashi Fitness, to eat real food, walk, deadlift, squat, do push ups, and jump rope will absolutely transform your body over a period of six months to a year.
Believe me, people will notice even sooner.
You will lose body fat, build muscle, change the shape of your body and even your face.
You can look like a much younger version of the person you are right now, assuming that you have at least 20 pounds of fat to lose which is generally considered to be the threshold of body recomposition.
The foundation is to just eat real food and start moving your body beyond the couch.
There, you just saved twenty bucks on another diet book!
Please let me know how the Hashi Mashi Fitness Plan is working out for you!
Thanks Tony for reading and your comment, appreciate it!
Way cool! Some very valid points! I appreciate you writing this post
plus the rest of the website is really good.
HI Hashi Mashi,
I am back reading your wonderful web site. It always gives me an energy to change the things and get fit.
I went through many stressful months, got divorced 9 months ago, and finally built my practice as an attorney.
2 weeks ago I decided – it’s enough! Being 150lb is a shame. I got to the gym, signed a 1-year contract with a personal trainer to achieve my goal of losing 25lb. He started with a weight lifting program, and I am going to use all your advised published during the last 3 years.
I will report my progress. Thank you for continuing your publications.
I
Hi Shobha!
How are you doing?
Sure, you can have eggs different times of the day, up to you.
For vegetarians, I’d recommend something like broccoli and tofu and a salad, or cauliflower, salad and chick pea loaf…
Although, I recall that you were interested in maximum weight loss, so in that case, I’d stick with cauliflower and have a smaller amount of hummus or chick peas…
I’d substitute sweet potatoes for white potatoes if you have potatoes at all…
I would not spend too much time on figuring out calories.
Unless you are a bodybuilder, it is not so easy to track calories all day and probably not that likely.
I’d recommend something like egg omelete in the morning, sautee tomato, onion, pepper, and any other vegetables that you like, add egg, olives and avocado and hummus…voila, you have a classic Hashi Mashi Breakfast…
For snack a few hours later, have some blueberries and almonds, or strawberries and brazil nuts, or sunflower seeds and apple….
If you are still trying to lose weight, I do not think that brown rice and oats might be good at this time…
Because, if you are struggling with weight loss, there is a good chance that there is insulin resistance…
So, the fewer glucose bombs, the better…better to have more veggies and less grains…right now.
When you get to your ideal weight, you can see how oatmeal affects you…
For lunch, go with dinner left overs or black bean soup or some other type of dal and cottage cheese and salad on the side…
Also drink green tea when you are feeling hungry with some lemon…
And again, have berries or some low glycemic index fruit and some seeds or nuts and yogurt..for a snack..
Think of it this way, if you are not losing the weight that you want to lose…and you are working out, then you have to change up your nutrition…
For sure , you have to stop or limit the nan breads….
Focus on the foods that are good for you, all vegetables….some fruit…..protein that you can have as a vegetarian, like eggs, cottage cheese, yogurt, legumes like dal, chick peas, tofu..
I’d spend more time finding the foods that you know will help you to sculpt the body you want and less thinking about calories…
Let me know what you think,
Hope this helps,
Please let me know!
Hashi Mashi
Hi!
Can we devide egg consumption, like 2 in breakfast, and 2 in lunch…
Do you recommend oats fir breakfast, and brown rice for lunch?
For vegetarian people what dinner would you recommend.
Also, is calorie deficit not required? I mean consumption, and burnt during weight training like dead lifts, squats, bench press, lunges, and other major workout.
Thank you!
Shobha
Hey John,
Congrats on the weight loss.
Good luck with your weight loss resources site.
Can you comment on how real food daily helped you on your weight loss success?
Thanks,
Hashi M.
Most weight loss articles are wildly misleading crap but this one isquitegood as it involves diet. I can say this with convinction as I’ve kept a substantial amount of weight off for 20 years now, after quite a few false starts that involved a few resources that I stumbled upon here: https://weightlossresources.site
Thanks for telling us your way of making Hashi Mashi for breakfast Mary, glad you are liking it and hope you are feeling more energy and less carb cravings when not having cereal for breakfast.
It’s very simple I use 3 egg whites and one yolk, saute spinach, put a little non fat milk in my eggs and add them to the cooked spinach I slice some avocado and a few dollops of hummus. You can always add more vegetables which I will in the future, mushrooms, red peppers, onions, etc… I just did this one in a hurry to take to work.
Hi Mary,
Your omelete sounds great, perhaps you can give the actual recipe and I will post it as ‘Mary’s Recipe’ so other people can try it out? In terms of good diet plan or strategy, I have been finding that keeping meals to vegetables and some type of protein, be it fish, chicken , fish or beans with fruit and/or fruit and nuts for snacks in between meals or for when I am feeling hungry , this type of diet plan feels comfortable for me. Is that what you are doing? What is your general meal plan? It sounds pretty Hashi Mashi to me! Thanks for all of your enthusiasm!
I went out a bought an avocado and I am going to make an egg white spinach omelette with hummus on the side yummy. I eat a huge salad with red peppers, jicama, red onions, celery, radishes, romaine lettuce, and some chicken breast. So i do load up on the veggies I bought one of those new green organic pans that do not require oil to cook. I eat Greek yogurt or an apple for a snack. If I feel like something cruncy other than fruit or veggies, I pop a small bag of 100 calorie popcorn. And I drink a lot of water. I printed a bunch of low fat recipes.