Losing Weight: A Common-Sense Approach

By Marty Z Khan EdD

Millions of people seek to achieve a level of happiness through losing weight. To reach this very personal goal, most people seek convenient commercial options of mass-produced foods that are high in sugars, salt, and preservatives, without the understanding how those items can complicate the process to lose weight and even possibly increase the risk to chronic diseases.

Marty Khan has endured three decades of business travel in four continents as a member of the US Air Force. Finding quality foods to keep fit was always his top priority even when staying in first class hotels. Having a basic knowledge of what is nutritious for one's body, and consuming such items in moderation, is key to losing weight. But this must be complemented with a consistent program of movement activities to burn calories.

This book offers a common-sense approach to increase one's awareness that the body is a complex machine that requires quality food in moderation and to help one succeed in their personal struggle to lose weight. Marty is a retired colonel in the US Air Force Reserve and the author of Uncommon Duties in the US Air Force and Access to Higher Education: Leadership Challenges in Florida and South Africa. Years ago, Marty clinched the first prize in a local chili cook-off in Florida.

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• Language: English
• Publisher: Page Publishing, Inc.
• Release date: Jun 27, 2022
• ISBN: 9781662476457

Book preview

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Losing Weight

A Common-Sense Approach

Marty Z Khan EdD

Copyright © 2022 Marty Z. Khan, EdD

All rights reserved

First Edition

PAGE PUBLISHING

Conneaut Lake, PA

First originally published by Page Publishing 2022

ISBN 978-1-6624-7644-0 (pbk)

ISBN 978-1-6624-7645-7 (digital)

Printed in the United States of America

Table of Contents

Foreword

Part 1

Introduction

Part 2

Common-Sense Steps

Self-Reflect on the Purpose of Losing Weight

Increase Awareness of the Benefits of Different Kinds of Food

Avoid Mass-Produced and Highly-Processed Food

Learn About the Dynamics to Cook

Increase Awareness of Food Standards

Engage in a Personal Exercise Program

Continuous Self-Monitoring

Part 3

Planning for Business Travel

Part 4

Tips on Foods and Processes

Part 5

Concluding Remarks

About the Author

To my wife, Rebecca Stein Händle, on her patience to replicate several meals we have had in the United States, France, Italy, Germany, Spain, and the Netherlands, making each a delightful experience and then, immediately plan for the next one.

And to our very special friends—all superb cooks in their own right—in Italy and Germany and those with heritage from China and the US Virgin Islands, especially Ursula from Germany, with whom we enjoyed many meals together, reinforcing the belief that a very pleasant conversation with one or two persons during a leisurely meal, prepared at home, is the ultimate social activity to relish in one's hectic life.

Foreword

Finding quality and nutritious food was always one of my top priorities during the course of over thirty years of relentless business trips and vacation in the United States and overseas. What I learned from my experiences to eat nutritious food to control my weight is the basis for this book.¹ As a former member of the United States Air Force and its active reserve component, I always tried to be mindful of what I ate to stay healthy and keep my weight under control. However, finding quality food to stay fit was a tireless struggle, even when staying in top hotels in the United States and overseas. Though this was a personal choice, it helped me to achieve a singular satisfaction that I had the self-control on what, when, and where I ate.

Millions of people from all walks of life struggle to control their weight. Through years of observations and listening to others discuss their perpetual personal struggle to lose weight and find happiness, I am convinced that the process is fairly simple. What is required is a common-sense approach, to take personal control of the process, and accept the body is an incredible complex machine that requires nutritious food, consume such food in moderation, and engage in activities to ensure one's body has sufficient movement to reduce calories.

To my grandmother, Halima, and my mother, Amna—both from whom I learned much on the fundamentals and importance of cooking nutritious food.

Part 1

Introduction

Losing weight could be a tormented struggle to change one's physical features.² To achieve an accepted look, one must, to some degree, submit to direct or indirect societal pressure. In private, one seeks to be happy and acceptable, but the process can complicate one's daily routine, as there are incredible expectations for a better quality way of life. It is conceivable one could easily become unhappy because of the abrupt changes in one's lifestyle, and the slow pace of visible change during the first month of a weight loss program. But for one to succeed, one must self-reflect to know oneself completely and then, take full control of the means to change one's destiny. Whether it is for a health reason or to progress in one's career or to change one's physical outlook to attract a partner, one must be truthful to oneself and make a personal commitment to eat smaller portions during routine meals such as breakfast, lunch, and dinner. The key is consuming only nutritious food³ that are rich in vitamins and exercise regularly before embarking on such a life-changing ordeal.

Currently, the struggle to lose weight is further complicated, with restrictions imposed by governmental authorities to control the coronavirus pandemic. Isolation and movement limitations have increased the stress for many. For example, demanding work schedules for health-care workers have broadened their challenges to find nutritious food for themselves and their families. As a result, the emotional strain from loneliness and separation of loved ones have caused many to eat things at work that they normally would not eat. Furthermore, the toll of isolation has increased the pressure and, possibly, dissent on married couples or partners, especially those living in small apartments. And those with desires to lose weight are now faced with complicated issues, such as having to allocate