Mark Inglis Blog

Well its Saturday again so you all know what that means…… your free delicious recipe. Here it is, enjoy making it any most definitely enjoy eating it. This recipe serves four and is delicious and healthy and vegetarian; it’s a mixed bean pan fry and takes less than 25 minutes to cook, who says fast food is unhealthy! It should go along way to helping you keep losing the belly fat.

The ingredients you need for this recipe are as follows:

· 350g mixed green beans;

· 2 tables spoons of vegetable oil;

· 2 crushed Garlic cloves;

· 1 red onion, halved and sliced;

· 225g firm marinated tofu, diced;

· 1 tablespoon Lemon Juice;

· ½ tea spoon ground Tumeric;

· 1 tables spoon of mixed spice;

· 150 ml of fresh vegetable stock;

· 1 table spoons of Sesame Seeds.

To prepare simple chop the beans and place on a plate until required.

Using a medium frying pan heat the oil and add the onion and Garlic, cooking it over a low heat for two minutes stirring regularly.

Add the Tofu and cook, stirring softly regularly for another two or three minutes until it begins to turn golden brown.

Lower the heat and simmer for between five and seven minutes or until the beans are tender. Sprinkle over the Sesame Seeds and serve straight away.  Enjoy.

If you are like me and have well, quite a bit of belly fat to lose; you need to put a plan into place to ensure you do indeed start to lose the belly fat and other excess weight. So what does your plan need to include?

The first thing you need to look at is how are you going to increase your exercise?  This may be to plan on taking the dog for a walk twice a day without fail; it may be to get a dog to walk! If you are serious about losing the belly fat, it may be that you want to join a gym. This will involve going to the gym of your choice for an induction whereby an instructor will show you how to use the equipment whilst determining your fitness level and planning your exercises for a six week period.

I find that every six weeks I change my exercise schedule just to stop boredom setting in. If you choose to join a gym, the instructor will show you how to warm up and down and this is extremely important. Warming up and stretching prior to your session and at the end will reduce the amount of Lactic Acid which builds up in your muscles. This is the cause of the day after stiffness that many people who do not warm up and stretch properly will suffer. Also you will want to at first take your exercise slowly and let your body become accustomed to the exercise. This will reduce the likelihood of injury which can set you back weeks or even months. I am still getting over a gym injury which has prevented me from training for 6 weeks. It has been painful and very frustrating to not be able to visit the gym; so go easy and talk to your gym instructor even doctor before increasing your exercise.

If you stick at it at the gym within 1 month, yes that’s all it will take; you will start to feel like you have much more energy. As part of your exercise routine you should include belly exercises which will assist you in losing your belly fat. Do not be alarmed if you do not see quick results, if you belly fat is pronounced as mine it is going to take a lot of patience and will power to lose. Persevere and you will see results and slowly your belly fat will lose the battle. In my next post I will cover what I believe to be as important a factor as exercise in losing weight, nutrition. I look forward to sharing it with you.

Well just when we thought we had broken the back of winter here in the United Kingdom, Mother Nature springs a surprise and we are back to rainy cold days. My belly exercises are becoming a day to day routine and the weight I piled on last autumn is now starting to slowly disappear.  So how do you keep the pounds from disappearing whilst enjoying food still?

For me, one word answers that question and it is variety.

In order to keep the belly fat and other excess weight at bay you must make your diet as varied as possible in order to ensure that your motivation remains high and you do not become bored with your weight loss plan. So think diet, exercise, health and weight in that order. Keep your diet as varied and low in fat as possible, this is true for your exercise as the more varied your exercise plan the less likely you are to become tired of the same routine. Think health when you are struggling with the first two and weight last of all as if you get your diet and exercise plan correct, slowly you weight WILL fall. So have a comprehensive plan that you work towards on a day to day basis. If you have the odd poor day, don’t panic or worry just restart you plan as if the poor day did not happen. Exercise is good for you so the more you do the more you will feel the benefit inside. For me it is not the day of the exercise where I feel the benefit it is the day after when I usually feel on top of the world. The more exercise you participate in the more you belly will reduce in size and keep it up and you will be well on the way to changing your life forever. Although when I am at the gym a lot of the time it does not feel like it but exercise is good for you so enjoy it and keep it going. My wife and I have had many discussions where I have said that exercise has to be at the top of the priority list after the kids and before housework – needless to say she does not agree.

So in order for you to fully understand the relationship of calorie intake/expenditure to the amount of excess weight you are carrying I would spend a weekend researching on the internet. Find out how your body works but take breaks through the day to go for a few fifteen minute walks. When planning your diet try to make sure it consists of a food plant based diet that takes in as many raw fruit and vegetables as possible. Eating them raw ensures you are consuming all the vitamins and minerals that they contain. Boiling them reduces the amount of these vitamins and minerals as they are taken up by the water. This really is a simple method for beginners that will kick start your lifestyle change. Although living healthily is a little bit pricey but hey last thing we need is to eat poorly because this is our health we are trying to improve and personally I don’t think you can put a price on improving your health.

Kind Regards

Mark Inglis

Hi Everyone

Well I went to the hospital yesterday and was hoping to return to work today but unfortunately my shoulder has not gone back into its socket and there is still what they believe is fluid preventing the joint going back into place; anyway enough about me.

How is everyone doing? Is your weight loss still progressing as you had hoped? Mine is up and down at the moment. It is not helping having lots of time on my hands and I am hoping to get a lot more active once I am fit again. My weight loss program has been moving along nicely and I have lost another 2lbs this week which is fine as far as I am concerned. I have started eating lots more fresh fruit and vegetables and I have even started to snack on carrots which I love. So what are your favorite foods, click on the forum link to the right and let the community know how you go about fighting the cravings. Anyway I am now going to have a salad for my lunch now and take the hound out after for a long walk. Keep the motivation high and most definitely keep smiling!

In our quest to lose belly fat and other excess weight there is one area that we must change If we are to achieve your weight loss goals; it is essential that you increase your activity levels. Whether you are an 18 year old or 90 year old, increasing your activity levels will increase the number of endorphins released by your brain thereby increasing your mood. In addition to this, the increased activity levels will speed up your metabolism and have a positive effect on your weight loss. It will mean that if you do an activity that burns 100 calories and your daily calorie intake is 1500, it is actually 1400 for the day.

So get the bike out of the shed, join a gym, go for a walk; do whatever it takes to increase your activity levels so you are burning those calories and enjoy doing it. Walk with a smile on your face and keep reminding yourself that we are all doing this together and we WILL succeed. Our journey is a long one and will not be without the occasionally slip up. What is important is that in our weight loss journey we move on from any blip and keep sight of the goal – to lose belly fat and achieve a healthier us. Remember you are not alone and I am here to discuss anything. If you need to talk to someone who understands the negative thoughts accompany over eating , just drop me an email @ admin@planet-weight-loss.com.

Kind Regards

Mark Inglis

On this lovely March morning I sit with a coffee looking out over the picturesque Lake District. The daffodils are poking their heads to the clouds and the birds are busy building nests for their new arrivals. Life is great and my quest to lose more belly fat, although hindered by my recent shoulder dislocation is on my mind.

Having watched my team Liverpool FC trounce Manchester United 4-1 at Old Trafford my spirits are high and I am looking in a positive way at how I can increase the loss of belly fat and excess weight from other areas of my body. Well the first step has to be diet and in particular alcohol intake, I do enjoy a tipple and after yesterday’s game I must admit I enjoyed the afternoon with a nice bottle of red wine.

If we are to continue to lose weight and that belly fat, its is crucial that alcohol intake is controlled as it is not only high in calories but it can lead to loss of inhibitions and an increase in the likelihood of eating food whilst intoxicated. The next day can also be a factor as the reduction in your blood sugar levels due to the alcohol is likely to leave you feeling like you want to eat. So if you are like me and enjoy the odd fine ale or bottle of red wine, still enjoy it, but ensure that you prepare in advance by eating food that is going to raise your blood sugar levels and plan on going to the gym the day after to counter the previous days jovial jaunt.

It doesn’t matter how hard I try to lose weight I always end up putting back on more than I originally lost. I have been on a multitude of weight loss diets or weight loss plans with the usual outcome 3 weeks into it of becoming bored, not seeing instant results and eventually failing at another attempt. If this sounds familiar it is because like me you have been living with an addiction to eating. Unlike an alcoholic or heroin addict and I don’t make the link lightly, us over eaters have to have a little of what we are addicted to everyday to survive. Smokers can stub out and distance themselves from the situation, not over eaters, they have to eat to stay alive; they must view TV adverts promoting food, walk through shops packed with cheap readily available fast food. My over eating comes and goes, some days I visit the gym and feel I could beat it, other days are spent eating unhealthy foods. I am obese as a result of my eating and I eat to make myself feel better about being obese – the vicious circle of an obese over eater.
Although it does sicken me to think that other people can eat what they like without ever putting weight on, it appears now that this is largely due to genetic makeup as well as poor lifestyle. I am currently on my latest weight loss plan, diet, call it what you like and I am as determined as ever to succeed. Where I used to sit in most nights I now visit the gym 3-4 times per week. As a result my blood pressure is 151/65 which although the first figure is still high this is mostly down to my +300lb frame. So here is what I plan on doing to try to lose some of the excess fat in the next 6 months. It’s not rocket science and is really quite simple. My weight loss plan is this and can be followed by anyone.

1) Increase activity levels so my heart rate is between 120 -170 beats per minute 5 times a week for at least 20 minutes;

2) Reduce my saturated fat intake and my calorie intake by 300 calories;

3) Start appreciating every moment of every day by smiling.

In order for any weight loss plan to succeed it is crucial that you increase the amount of exercise you do. Visit your doctor for a check up to ensure it is ok for you to increase the amount of exercise you do and work out a weight loss plan. Start with 20 minutes of very light exercise that increases your heart rate to 120 – 140 beats. This could be a brisk walk or a swim, the latter being my favorite. Try to ensure that you put this at the top of your to do list, difficult I know if your life involves work and kids. In order for us to achieve our weight loss goals it is crucial you get exercise near the top of your priorities. My darling wife and I have never quite seen eye to eye on this, house cleaning or the gym? Once you have completed a month of light exercise, increase the rigor of the exercise to ensure that your heart rate increases to 150 beats a minute for 20 minutes five times a week.
To ensure a healthy lifestyle the amount of saturated fat you consume must not exceed 10% of your total daily calorie intake. Reducing the amount of saturated fat you consume to recommended levels will lower your risk of coronary and other related diseases. The fact is that unless you have an underlying medical condition if you consume more calories than you burn over prolonged periods, you will start to store fat. Conversely, if you burn more calories than you consume for long periods any stored fat will be used and you will eventually reach your desired weight. The equation is simple:

So with this in mind, start your weight loss plan, diet or whatever you want to call it with your eyes wide open. It will take time, exercise will speed up any weight loss and eating less than your daily intake over prolonged periods (months or even years) will lead to you achieving your weight loss goal. Join me and we can do it together.

Below is a video of an amazing lady. It shows just what weight loss  can be achieved with patience and positive thinking.

Hello Again
I have just got in from my 9-5 job and I am feeling happy and generous so to all my friends out in the wide world here is a link to a free report on eBay

http://markinglisblog.com/articles/article_2569879545642.docx

To get loads more FREEbies simply subscribe to my ebay and weight loss blog and check your inbox regularly.

Love You All
Mark