Living Right - Losing Weight

When going on a diet we have to be more selective about the things we put in our mouth.
And if we want to lose weight we should be extra mindful on the amount of calories that we consume.
That’s why I want to talk about tuna.
Canned tuna fish has been around for over a century and quickly became very popular.
Nowadays, you can find tuna in other forms, like in sushi, but that is a different type of tuna fish.
The kind that I’ll review here is Albacore tuna which is regular white tuna you will find canned in the local grocery store.
Like other fish, tuna contains a high level of protein,
Which makes it a good substitute for fatty meats in your diet.
The major distinction you have to make is that there is a big difference between tuna canned in water and tuna canned in oil.
As you will see, tuna calories count is much higher when canned in oil.
Let’s review some nutrition data:
A serving of canned tuna in water has approximately 90 calories per can (which is 165g, making it about 55 calories per 100g).
Out of these 90 calories, only 10% come from fat and none of it is saturated
(Saturated fat is the kind of fat that you want to avoid in order to prevent heart problem and artery blockage).
All the rest of the 90% come from proteins,
About 20g of proteins in a can, which is important to keep your body healthy and functioning (especially if your working out).
Tuna canned in water has almost no carbs what so ever.
On the other hand,
A serving of canned tuna in oil has approximately 330 calories per can (about 200 calories per 100g) even after removing the oil.
This includes 14.4g of fat (about 20% percent of it saturated).
If this sounds not as good that is because that it really is not.
When canned in oil the tuna calories are much higher.
That is why tuna canned in water is much preferable for diet meal (even though it usually is a little more expensive).
Tuna calories count is also lower then other sorts of meat.
For example:
Fried beef steak fillet has 316 calories per serving (170g).
Grilled bacon (not even fried) has 260 calories per 100g.
Tuna, as well as other fish, have a relatively high mercury count.
But that shouldn’t concern you,
It’s much too low for it to be harmful (you need to eat more then 10 cans for it to be potentially harmful).
Also some tuna products are rich with omega 3 which is also good for you.
I won’t detail it here because it’s not our main issue,
But Omega 3 is used for many purposes and is considered to be very healthy.
Tuna can be eaten as a side dish alone, in a salad, and even made into a burger.
There are plenty of great recipes online that include tuna. Calories should be a concern of course.
Don’t use recipes that include fatty or calorie rich ingredients such as regular mayonnaise or white bread.
Conclusion: tuna calories count is low enough to be relevant for your diet. It also has other important nutrients that are important for a dieter. Just make sure you pick tuna canned in water!

For other posts concerning food that is right for your diet and information about nutrition – you can use the navigation categories and look around.

Bon-appetite!
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

Counting calories is considered almost a precondition to dieting.
But is it that important?
Can’t you lose weight without reading the tag of everything you eat?
Let me paint you a little picture:
You open your fridge,
Your eye catches a fruit yogurt.
You really want that yogurt.
You start thinking: “what did I eat today?”, “can I allow myself this yogurt?”
You reach for the yogurt and start looking for the nutrient table.
Then you start deciphering the table and the meaning of these calories.
You decide to eat the yogurt.
It only took you a few minutes and you even feel a little guilty about it.
Sounds familiar?
This is what a dieting person goes through every day.
But I say:
Isn’t it enough that we need to know what we eat and when we eat?
Do we have to become a human calorie calculator?
Must we count calories to burn fat?
No, we must not.
We can stop counting every calorie and still lose weight in a satisfactory manner.
Of course you should have proper knowledge about what you should eat and how much of it.
The problem is: people become fanatics.
Being on a diet, we can’t just eat whatever we want whenever we want it (yes, we are still on a diet),
But we also shouldn’t ourselves constantly with counting calories to burn fat properly.
For example:
If you know your diet tells you to eat a 400 calorie meal,
It can be translated to eat 350-450 calorie meal (as long as you don’t just add 50 calories to each meal of the day).
You can count calories in broader strokes and still lose real weight.
Believe me, the relief of not having to count every calorie will worth much more than the occasional 100-150 calories per day which you might eat.
The important thing is to set yourself free.
I’m not exaggerating.
If you’ve been doing it for a while stopping the calorie counting is so refreshing,
You’ll feel like a different person.
But don’t mistake it with paying less attention.
You actually have to pay more attention, not to calories, but to what feels right.
In the long run, the motivation to keep going is way more vital than the extra few calories.
You should change your state of mind from:
“I must count calories to burn fat”
To:
“I must know my calories to burn fat”
Concentrate on the content of the food, its’ nutrition value and not the difference between a 200 kcal sandwiches to a 230 kcal one.
This state of mind will help you stick to your diet.
And more importantly it will help you make your diet easier and calmer.
Don’t you want that?
Don’t you want to enjoy your diet? Or at least not suffer?
Sure you do.
Remember: a good diet should give you balance, not rob you of it.
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

When there are so many diets plans to choose from,
You may be surprised to know that the best one is none of them.
The best one is your own personal diet plan.
If you’ve tried dieting before and been around people who diet like I have,
You should have already noticed the variety of diets and methods out there.
There are enough diet plans to make us believe there must be one diet plan perfect for us.
Well, that may just be true.
But are you willing to go through all of them to find out?
I definitely don’t expect you to.
Since a readymade diet is never really tailored to your specific needs, body or mind set, it will almost certainly be less than a perfect match.
A diet plan that doesn’t fit you can be frustrating. And frustration from your diet is a sure recipe for quitting your diet.
I can however offer you an interesting alternative:
Make your own personal diet plan.
Sounds tough, doesn’t it?
It shouldn’t.
All you need is the right knowledge, and this knowledge is everywhere.
You can read some diet books, have some sessions with a professional dietician or surf the web just like you’re doing now.
Any of the above will get you this knowledge if you are willing to look for it.
But of course, I don’t expect you to be better than the pros, so there are a couple of courses you can take.
The first option is for the more serious folks out there and you don’t have to do it if you feel like it’s too hard.
You can make your own personal diet plan with no assistance at all
Start from the basics – learn about carbs and the effects of different sorts of foods on the body,
Then move to meal plans and exercise plans.
I can assure you, it’s not simple and it takes some time,
But after you’re done, you have a real chance to make a change in your life.
And better than that, you can start helping others.
The bottom line is: achievable but will definitely require some time and lots of knowledge.
If you don’t think you’re up for this challenge,
You don’t have to make your personal diet plan from scratch.
Just take an existing diet plan and tweak it to fit your own needs.
If you have the necessary knowledge, you can easily transform a boring diet to a nice and easy one.
So go ahead, and make your favorite personal diet plan, it will be much easier to keep up with when you can change it to your liking.
The bottom line: totally doable and very effective.
Anywhere between these two options is also a possibility,
For example, you can make the meal plan on your own and tweak an existing exercise program to fit it.
You can start on your own then make the final touches with a certified pro.
The important point is: your own personal diet plan is definitely the best diet plan out there.
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

P.S
Please share your thoughts and comment

There are lots of diet plans out there,
You can try them one by one,
You can choose carefully and find the right one for you.
But what about making your own personal diet plan?
People have two normal reactions to this idea.
One of them is “why make my own when there is so many out there?”
And the other is “I’m not a professional, I can’t do it on my own”
Both reactions are legitimate, but are they accurate?
No. They are not.
Of course, I’m not expecting anyone to do guess work throughout their diet and I’m not expecting anyone to accidentally find a perfect diet.
What I’m saying is: you can do it, if you acquire the correct knowledge.
Let’s start with that knowledge then.
I believe you should gather a lot of knowledge before you start your diet.
Even if you follow a very specific diet plan, you better off understanding it rather than just following it blindly.
This knowledge is the most important thing in your diet,
And it will become handy in many situations during your diet.
So, get this knowledge wherever you can, it is really not that hard.
After the knowledge part, there is still the “why do I need my own personal diet plan?” question.
And the reason is simple:
Everyone is different; the diets that will work for me won’t always work for you.
Of course, the more generic a diet plan is, the more people it will fit to some degree.
But it also means that there is some individual needs that you have which won’t get enough attention.
Of course we only hear about the success stories.
But think of it this way: generic programs are more appealing.
The more people trying this generic diet, the more success stories there are - even if the overall success rate is low.
And also: what if this specific diet is not for you?
So you can go on searching for the one that will work or make a personal diet plan that will fit you.
Now, since you are gathering knowledge anyway, you might as well use it for making your own personal diet plan.
There are many advantages to a personal diet plan.
You can make it easier for you.
Easier is not the equivalent of less effective, like many people may think.
If you know yourself and you have enough of the right knowledge, you can make a personal diet plan that will be easy for you.
It won’t necessarily be easy for anyone, but the point is, it will be easy for you.
You can also plan it to fit your schedule more than any other random diet.
You can avoid anything you dislike in a diet by replacing it with something else.
For example, you can balance the carbohydrates/proteins ratio according to what you like to eat.
The point is, there is no reason not to make your own personal diet plan,
Really, it’s easier than you think.

One of the side effects of the fast pace of our live is this: we look for quick solutions.
We want to solve our money problem by investing money in the stock market instead of working,
And we want to get thin and shed the extra weight in no more than two weeks (A month if we’re patient).
Because of this, When some people think how to lose weight, fasting might seem as a favorable option.
Fasting is basically abstaining from eating,
Supposedly it has its advantages.
For example – a day of a complete fast can clean your systems of toxins and perhaps even “re-boot” your metabolism.
But that’s not what people usually talk about.
Actually, when people refer to fasting diets, they don’t really mean a complete fast,
They mean skipping meals or restricting their diets to just one sort of food.
For example: one fasting diets’ menu includes 5 days of no solid foods,
All you can eat is vegetable juice (or soup) of various kinds.
It’s easy to see how this kind of diet can be disrupting to your everyday life.
These sorts of diets are so extreme,
You have a medical inspection and have medical supervision throughout them.
In my opinion, you should aspire for a more balanced diet then this.
If you really want to lose weight, fasting is good only for very short terms and even that won’t really help you keep the weight off.
If you want to keep your health as well as lose weight,
Fasting on a regular basis is not just a bad idea, it’s downright dangerous.
There are three major reasons why should people avoid counting on fasting as the basis of their diets. These reasons apply to most extreme short term diets.
Health-wise: It’s not healthy.
Any extreme form of diet can traumatize your body.
We are designed to consume food.
Some of that food can have bad after effects like toxins which fasting can clean,
But it’s not a way to reduce body fat.
Metabolism-wise: a short fast can “re-boot” your metabolism,
But starving your self will put your body preservation mode.
That’s why a change in diet will cause a short drop in weight and stop after two weeks.
Motivation-wise: It’s ten times harder to keep up with a diet you do not enjoy.
Some people think that any diet has to include starvation but that’s simply lack of knowledge talking.
A good diet should be one that you can keep for a long while.
Mentally-wise: going on a fast won’t change your eating habits,
And even if you will lose a few pounds there’s nothing to keep you from gaining them again in a short while.
To summarize,
A diet should be more than just a quick way to lose weight.
Fasting cannot and should not be a long term solution.
The best diet should add balance to your life, not rob you of it.
You don’t deserve to suffer just to lose extra weight. You really don’t.

What you eat has a very big effect on your diet, so does your workout routine,
But did you ever consider the effect of your thoughts?
What you think is a very significant factor on your way to a slimmer body,
Don’t underestimate it, it can and will change your diet.
Like many other fields of interest, dieting is very motivation based – no motivation equals no results.
But our motivation to diet can be a tricky thing.
I know that many times in my life I started a diet just because of one long look in the mirror.
I thought that I hate the way I looked, and I have to change it – no matter how awful the diet will be.
Sounds familiar, doesn’t it?
But in fact this is a very bad way to start a diet.
Usually this kind of events leads to a short boost of motivation that fades away quickly.
It fades away because it’s hard to do things we’re not happy about.
When you think negative thoughts about yourself and your diet you’re actually disrupting your own efforts.
The other way to look at it is to say: “how great it will be if and when I’m a lot thinner!”
There is a very simple way to find out how positive/negative your thoughts are:
Try and put a smile on it.
Thoughts that can be associated with a happy face are the ones you want to take with you to a long journey such as a diet.
Almost every thought can be spun to a positive light,
But in a diet, it’s so easy to fall into a negative thought cycle.
When dealing with self esteem issues like we do when we are on a diet,
We can easily make one bad day bring us to our diets’ end.
For example: you didn’t follow your diet and ate some chocolate. That leads to frustration with yourself. You tell yourself that this challenge is too hard. You think you don’t have enough will power, and never had. You quit.
The simple trigger to all those things is not the fact that you ate a bite of chocolate But your harsh reaction to it.
If you took things with a cooler perception, you wouldn’t have made such a big deal out of it.
It is all a matter of believing in yourself.
Also, negative thoughts have another ugly side effect.
When you think negative thoughts you feel bad.
And what do we do when we feel bad?
If the answer isn’t already obvious: We eat to sooth ourselves, and so the vicious cycle goes.
Don’t shoot yourself in the foot by allowing negative thoughts to roam around in your head.
You need to fight these negative thoughts with positive ones,
Tell yourself you can do it,
Counter the disappointment of eating chocolate by reminding yourself that you followed your diet perfectly for the last week or two.
There is always a silver lining when you’re willing to look for it.
If you can’t find it, talk to a friend or family member to help you get back on track.
I know it takes a lot of energy and focus to fight these negative thoughts away, but developing awareness to them will make it easier eventually.
This can make or break a diet.

Use your head to improve your diet
Where did your diet go wrong?

Good Luck,
David

For almost 60 years there’s been a kind of weird system for transforming the way you look and feel in just 10 days.

I say it’s “weird” because the results people get when they do this for just 10 days are astounding, but the whole process is really simple to do. And everything you need can be picked up at the grocery store for a couple dollars.

Normally I would say the whole thing sounds too good to be true, but this system has been around for close to 60 years, and today it’s more popular then ever!

It’s even being used by Hollywood stars who have to look good all the time because the cameras always on them. The last thing they want is an unflattering photo of them looking sickly and out of shape on the front page of the tabloids.

Using this 10 day system keeps them looking great, and it can do the same for you.

If you’re even a little bit curious about this 10 day system you should go HERE . That website will tell you all about the 10 day system.

PS. You might be wondering what exactly this system does. Going to the website will tell you all about it, and list all the things this system can do for you. I think you’ll be surprised at the results you can get in 10 days. Here’s that website again

Good Day,

David