Weight Loss One Step at a Time

!±8± Weight Loss One Step at a Time

Hello! My name is Kory.

It started happening right around I hit 30. Up until then I didn't have a weight problem at all. Actually, quite the opposite was true. Through my teens and 20s, no matter how much I ate or lifted weights in the gym, my body weight didn't change very much. I desperately tried to build bulk to no avail. I would lift weights five to six days a week and frequent my favorite all you can eat buffets, but not much would happen. Luckily the very metabolic factors that kept me from building muscle also kept me from gaining unwanted weight in the form of fat.

But I had a feeling all along that my luck would change down the line. The fateful day I realized that the tides have turned came shortly after my 30th birthday. I tipped the scale at 186 pounds when I was used to seeing numbers around 175. Within a year I reached an all time high of 210 pounds. It became clear to me that this was a trend on the up-and-up with no clear end in sight. My pants started to become so tight around the waist that it was becoming ridiculous. Friends who haven't seen me for a while all pointed out how my face has become fuller.

Then I remembered a promise I made to myself a few years back. After seeing how people tended to let go of themselves beyond a certain age and knowing my own family history, I vowed that I, for one, would never let things get out of hand. I thought about this as I stepped off the scale one day, and decided that it was time to put my proverbial money where my mouth was.

As I was trying to figure out how to go about losing weight, I remembered a quote by the ancient Greek philosopher, Socrates: "Success is a habit." My interpretation of this phrase is that success is achieved by performing action that produces the desired results day in and day out. In other words, one must form a habit of doing the right things. Success, then, becomes not only automatic, but also virtually effortless. I have had a few achievements in my life, not the least of which are my web design and programming skills that have been putting food on the table for several years now. This is despite the fact that I have a business degree and art and math have never been my strong suits (this is putting it mildly). My chances for success in this field (or any other field for that matter) were further hindered by my inability to do anything for any length of time. To put it simply: I'm also lazy. Nonetheless, I have achieved my current level of success by breaking down the task at hand into small baby steps and slowly integrating them into my life one by one thus forming a habit of success. I decided to apply the same principles to weight loss.

However, I had to come up with a plan that enabled me to loose weight first. When I looked into existing diet plans, certain things became apparent very quickly. One, there were a lot of conflicting theories out there. Two, I found that there was a tendency to exaggerate the importance of certain scientific findings in order to gain an edge over the competition when promoting a diet philosophy or product.

So, I decided to filter through the clutter of theories and information out there, and come up with a method that really worked and did that consistently. Firstly, I decided to establish the things that I was not willing to sacrifice while dieting:

There was no way that I was going to starve myself. A full stomach is essential to my emotional well-being. I love food. Parting with my favorite foods for the rest of my life was out of the question. I also didn't want to spend hours shopping for groceries for my special diet or spend ungodly amounts of time in the kitchen cooking for myself. I lack not only the skill, but also the willpower and the time. I wasn't willing make calorie counting my new hobby. I knew that would drive me crazy.

In other words, I was faced with developing a diet plan that:

Required me to make the least amount of the change in my life but was still effective, Whatever changes I was going to make, they had to occur little by little to help me form a habit of losing weight and keeping it off.

One thing all schools of thought seemed to agree on (once you've managed to read between the lines) was that if you are taking in more than you are getting rid of you are likely to gain weight. Turn it around, and you are likely to lose weight. So, what it basically boils down to is calories in versus calories out.

Calories in is simple. It is the food that you consume. Calories out is a little bit more complex. It will depend on the individual's ability to process food and how active he or she is.

The more you deviate from the way you live your life right now the greater the chances are for failure in any endeavor you might undertake. Therefore, I decided to focus on food intake exclusively and put exercise on the backburner for the time being. This is not to say that regular exercise is not essential to healthy living. It is, but weight loss is absolutely possible without it.

I decided that sandwiches were the way to go. This is for a number of reasons:

Sandwiches are generally light, They are fairly large in terms of their volume compared to the amount of nutrients they contain, therefore more likely to give one the feeling of fullness at the end of the meal, They also tend to be the same size if you get them from the same source, therefore allowing one's stomach to shrink and stay that way, which I believe is paramount to the success of any diet, Constant volume also enables you to fine tune your consumption. Finding your "sweet spot" means finding just the right amount of food to eat that will also allow you to start losing weight without sacrificing satisfaction. Like most people, I was already eating a lot of sandwiches.

Now that I knew what I was going to eat, I needed to decide where I was going to get my sandwiches. I decided to go with Subway®. They seemed to be an ideal candidate for the following reasons:

They are located all over the country. They have over 20,000 restaurants in the U.S. alone. Doesn't matter where you are - let it be at home, at work or on the road - chances are there is a Subway® Restaurant nearby. They make an effort to offer a number of sandwiches that are low in fat. The nutritional information they have on their products is very extensive. Knowing exactly how many calories etc. are in the food is absolutely essential when it comes to fine tuning a diet so that it produces the best results with the least amount of effort. They have a lot of different sandwiches. The variety of breads, vegetables and condiments they offer help decrease the chances of one abandoning the diet due to boredom. Their sandwiches are actually quite good.

You might be wondering: how is this different from what Jared is doing? (Jared Fogle is the young gentleman who managed to go from 425 to 190 lbs in a year eating low-fat Subway® sandwiches, and is now a spokesperson for Subway®.) While actively dieting, he would have a six-inch turkey sandwich for lunch - no mayo and no cheese. For dinner he would eat a footlong veggie sub - again no mayonnaise or cheese. I may be wrong, but I am pretty sure that you don't need Subway® if you want to starve yourself skinny. A guy his size would have lost weight fast eating a lot more than that. Folks, there is an easier way of doing this.

I found that the kind of sandwich I have is less important then keeping the volume constant. Meaning, if it's on the menu you can have it. Just because you are on a diet, it doesn't necessarily mean that you can only have low-fat sandwiches. When I started out, I didn't hold back. I had a footlong sandwich for lunch, and a footlong sandwich for dinner. (I even had mayo and a bag of chips. It turned out that I was losing two pounds a week on over 3,000 calories a day!). And I picked whatever I felt like eating at the time. And so should you. It is very important that you don't restrict yourself too much at least in the beginning. The same goes for the bread. Having sandwiches six days a week (more on what you do on the seventh day later) is challenging enough. You don't want to make it harder on yourself than it has to be, remember? Volume, it appears, is more important. If, for instance, you decided to start out with three 6-inch sandwiches a day to see where it takes you, it's better to stick with that. Don't worry; I will walk you through how to determine the best course of action for you in The Program section.

However, I realized that no one can do any one thing all the time. Everyone needs a break. It is just like a job. We go to work to make a living. We try to make it as enjoyable as possible, but it is still just a job. We need to get away, so we don't feel imprisoned, and so that we can go on for a long time to come. This is why I decided to integrate a day off into the program. On this day, I celebrate a week of "job well done." Thus the name Reward Diet(TM). My day off is my opportunity to eat whatever and however much I desire. I've learned that it is impossible to undo an entire week's progress in just one day. (Not to mention that in about two weeks time my stomach shrunk so much that I was only able to eat a fraction of what I was used to consuming in the past. It can be quite frustrating at times, actually.) At the same time, it has proven to be an incredible tool when it comes to keeping my focus during the week. My day off is the carrot to my donkey. It is absolutely crucial to my success.

So, I managed to achieve all of my objectives. Subway sandwiches are big, and eating the same amount of food all the time allowed my stomach to shrink. I am never hungry. That is not to say that cravings don't rear their ugly heads. The carbs in Subway® sandwiches are complex carbohydrates and therefore take time to seep into your system. Until that happens, which takes about an hour and a half or so, you might find yourself craving sweets and fatty foods. I found that the first few days were rough. After that, I was fine as long as I kept the snacks out of my sight.

In addition, I still get to eat whatever I want one day a week.

There are no time-consuming preparations to make or cooking to do. All I have to do is show up at the Subway® Restaurant down the road and pick whatever I feel like having. Everything is fresh and made right there.

And finally, I monitor my progress using the online software I wrote that utilizes genuine nutritional data from Subway® making calorie counting a no-brainer. It tracks 16 different pieces of nutritional information ranging from calories to vitamins. I just plug in the sandwich into the calculator, click "save" and the data is stored in the database. Color charts help me keep track of whether or not I am getting closer to my goals. This software is available to Reward Diet(TM) members free of charge.

Weight Loss One Step at a Time

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Order Of Operations - 1

!±8± Order Of Operations - 1

This article is written considering that the students (learners) are in grade five or higher and they have very good knowledge of operations with integers. It is also considered that readers have good knowledge of basic math operations of addition, subtraction and multiplication. After reading this article grade 5 or higher students should be able to do the following:

Order of operations involving multiplication, addition and subtraction. Order of operations involving open brackets, multiplication, addition and subtraction.

Preview:

Before we start the order of operations, I like to review the rules involving brackets (parenthesis). Following are the basic methods to solve the open brackets;

(3+7) = 10 2(3+7) = 2(10) = 20

Remember that if there is no sign between a bracket and a number; then multiply (times) the numbers outside and inside the bracket.

-3(7- 4) = -3(3) = - 9 -3(-7+4) = -3(-3) = 9

If you have problems understanding the above examples; read my articles on integers. That will help you to understand all operations on integers and above examples.

Basic order of operations:

At very basic (grade 5) levels, students need to understand how to solve problems involving two operations at a time. Two operations can be any combinations of four basic operations, such as addition and subtraction or addition and multiplication.

1. Problems involving addition and subtraction:

If you see only positive and negative signs in the problem, I highly recommend that add all the positive numbers to get one positive number. Same way add all the negative numbers to get one negative number.

Now you have two numbers with opposite signs, subtract them and write the bigger number sign in front of the answer and you done.

Let's do the following example to understand the above concepts.

9 - 11 - 5 + 7 - 20 + 17

We have three positive numbers; 9, 7 and 17. Add these numbers together to get 33.

Also, there are three negative numbers; - 11, -5 and - 20. Add these numbers together to get - 36.

This way we have converted six numbers into two numbers with opposite signs. You already know that two numbers with opposite signs are subtracted, so subtract 33 from 36 to get 3 and 3 will take the negative sign which is the bigger number's sign. The given problem turns to be as given below;

9 -11 - 5 + 7 - 20 +17 = 33 - 36 = -3

2. Problems involving addition and multiplication or subtraction and multiplication or all three.

If there is multiplication symbol involves together with positive or negative signs in the given question. Always solve the multiplication before addition and subtraction. Consider the following example to understand this.

2 + 3 x 5

Never ever start adding 2 and 3 in this problem. Multiplication has the priority over add and subtract, therefore multiple 3 and 5 to get 15 first, then add 2 and 15 to get 17 as the answer. The solution is shown below;

2 + 3 x 5 = 2 + 15 = 17

Let's do the following example problems to clear the above concepts further.

- 6 + 4 x 5 12 - 3 x 7 - 1 9 - 2 x 16 + 50 - 33 - 21 - 20 x (- 3) + 5 x 7 8 x 2 x 3 + 12(-2) - 3(-6)

Solutions:>

1.

There are three signs involving in this problem, the negative, positive and multiply (times). Multiplication has the priority over addition and subtraction. Therefore, do 4 times 5 to get 20.

Now, you have two numbers - 6 and 20. As these numbers have opposite signs, subtract them to get 14 and number 14 is positive because bigger number 20 is positive. Mathematically, the problem is solved as below;

- 6 + 4 x 5

= - 6 + 20

= 14

2.

As multiplication has the priority over add and subtract, solve all the multiplication signs first of all. In the given problem - 3 is getting multiplied with 7. Solve - 3 x 7 to get -21. After this we get three numbers in the problem, 12, - 21 and -1.

Add both the negative numbers -21 and -1 to get -22. Now 12 and -22 have the opposite signs, subtract them to get - 10 as your answer. Mathematically;

12 - 3 x 7 - 1

= 12 - 21 -1

= 12 - 22

= -10

3.

In first step, solve - 2 x 16 to get - 32. Now there are four numbers in the question, 9, - 32, 50, -33. Add both the positive numbers 9 and 50 to get 59 and both negative numbers - 32 and - 33 to get - 65.

So, 59 and -65, with opposite signs, need to be subtracted to get -6 as answer to the problem. Mathematically;

9 - 2 x 16 + 50 - 33

= 9 - 32 + 50 - 33

= 59 - 65

= -6

4.

In this problem, there are two multiply signs. Solve both of multiplications first, do - 20 x (- 3) to get +60 (Note that,60 is not front of the problem but in the middle, so we have to include the plus sign with 60). Also do, + 5 x 7 to get +35 (as 35 is not in the beginning of the problem, so use the plus sign with 35)

Now we end up with three numbers, - 21, +60 and + 35. Add both the positive numbers 60 and 35 to get +95. Next, - 21 and +95 have opposite signs, therefore subtract them to get 74. Notice here, the answer is +74 but we need not to show the plus sign with our final answer. Always write the plus sign in front of the number which is not at the starting of the problem as we did in case of 60 and 35 above. Mathematically;

- 21 - 20 x (- 3) + 5 x 7

= - 21 + 60 + 35

= - 21 + 95

= 74

5.

Let's do this problem step by step with explanations.

8 x 2 x 3 + 12(-2) - 3(-6)

Multiply 8, 2 and 3 to get 48. Note that, there is just a bracket between +12 and - 2 and between - 3 and - 6, which means multiply as well.

Therefore multiply +12 and - 2 to get - 24 and multiply - 3 and - 6 to get +18 as shown below;

8 x 2 x 3 + 12(-2) - 3(-6)

= 48 - 24 +18

Now, we got three numbers with plus and minus signs only.

Add the positive numbers, 48 and 18 to get 66. After this we have 66 and - 24 with opposite signs, subtract them to get 42 as the answer as shown below;

8 x 2 x 3 + 12(-2) - 3(-6)

= 48 - 24 +18

= 66 - 24

= 42

This is very much the coverage of the basic order of operations. Keep in mind, I wrote this article considering that the reader have sound knowledge of the integers and operations with them. If you want to learn integers, read my previous articles, explaining integers and operations on integers.

The summary of today's lesson is;

If there are only positive and negative signs in the problem, add all the positive numbers to get one positive number and add all the negative numbers to get one negative number. Now subtract the two numbers you obtained above to get the answer.
Multiplications have the priority over addition and subtraction. Never ever add or subtract the numbers until there are multiplication signs in the problem. Always multiply the numbers before you add or subtract.

Order Of Operations - 1

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The GED Math Test: About the Casio fx-260 Calculator

!±8± The GED Math Test: About the Casio fx-260 Calculator

To score well on the GED math test, it's important to learn how to use the Casio fx-260 calculator, since it's the calculator used for the official General Education Development Test. To prepare well for the test, it's a good idea to get hands-on practice with this Casio, and to understand which calculator functions the test expects you to know.

The Casio fx-260 is used for Part 1 of the two-part math test, which covers basic algebra and geometry, data analysis and basic number operations. Each one of the two parts has 25 questions, with 45 minutes slotted, or 90 minutes total allowed for the entire GED math test. The Casio fx-260 is distributed by the test site center for Part 1 of the test, and then collected before part 2. Calculators can't be used for Part 2.

About the Casio Calculator

The Casio fx-260 is a scientific calculator. It's more advanced than the simpler or basic calculator models most adults use to balance their checkbooks or to add a grocery bill while shopping. Many of today's high schoolers and even college graduates aren't familiar with the advanced calculators and multiple functions of scientific calculators used in today's technology, science fields and for advanced financial operations. So calculator skills aren't just important for GED students; knowledge of scientific calculators is important to everyone engaged in today's rapidly progressive technological society.

Here are some basics to understand about the Casio fx-260:
Learn the location of the keys. Learn the functions that the keys perform. Use the 'On' button to reset the calculator, or to clear the memory. How to use the 'Clear' and 'All Clear' buttons or functions to clear the last number entered or memory. Using number keys 0-9, and basic operation keys for addition, multiplication, subtraction and division. Learning the location of the decimal point key, equals and percent, and how and when each is used. Using the 'Shift' key -- to change other keys to alternate functions. How the 'Change Sign' and 'Fraction' keys work, and when to use them. How the 'Square' and 'Square Root' keys work, and when to use them. The 'Parenthesis' keys are important, since these keys are used to control the order of mathematical operations. Understanding the keys to raise numbers to another power, and for exponentials -- 'EXP' key -- used in scientific notation.

Does it look complicated? Sure, and the Casio calculator used for the GED test has additional functions that can be used for highly complex mathematical functions.

But don't worry. While it seems like a lot to learn -- and to understand -- the test requires only basic knowledge and application of a few functions. And this knowledge will actually help test candidates solve the test's more complicated problems.

The Casio fx-260 is worth learning. Understanding goes a long way toward reducing "math anxiety" and should improve the final GED Test math score.

For additional GED study tips and math test tips, test information and free resources on the GED test, official testing sites, financial aid and student support, visit http://www.passGED.com. The website also provides links to federal agencies and nonprofits that serve GED students, instructors, corrections students and workforce development programs.

The GED Math Test: About the Casio fx-260 Calculator

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