Author: The Heta Akira

New Year Resolution (without the “s”)

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Happy New Year Readers!
This is the beginning of the year 2026. A year that I am sure will bring many challenges to all of us.

Now, tell me:  What is a common activity that a lot of people (including me) do on New Year’s Eve?
Yes, you got it!

A NEW YEAR RESOLUTIONS LIST

This is the time that we take to embrace a dozen of new habits that at the end will help us to become better human beings. How nice.  <insert sarcasm emoji here>

I don’t know about you people, but I usually get a very low score, at the end after checking all the things that I was supposed to do during the year. Let’s face it, you don’t put simple things in you NYR List, you might probably end like me at the end of the year.

Simple? No, no, no, a Resolution is more than a list of simple tasks. In fact, is very common to include things as hard as “Quit Smoking”, “Quit alcohol” or any other bad habit with decades of reinforcement.

This year I am going to try something different. I am going to aim to only ONE THING and one thing only. I am not saying that I won’t try to do other things, but this ONE THING is my whole list for the year. If I accomplish something it will be this. So, my mental focus will be mostly on this one task.

Ok, now what is this such important one liner?  IMPROVE MY HEALTH

Now what does this really means?  It means that I will be a great part of the day making choices that will make an impact on my health. And as you well know, there is a lot of room for improvement.

If you are thinking that the goal is too generic, I would have to agree. However everyday you are facing things that affect your health. So, the goal is to think and decide what is my trade for the things that don’t get me closer to my goal. Amazingly enough, when you have something that is can be reduced to binary (yes or no), deciding is not that hard. Thinking about the main goal all the time is very powerful. It will keep you in the right track and avoid errors either by commitment or by guilt, it doesn’t matter which, the important thing is that at the end, you win.

Today is January 1 of 2026.
A good day for starting something.

Time, keeps flowing like a river…

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time-rivers

If your knowledge of music from the 80’s is low, it should be hard for you to know what follows the title. So for the sake of our post, let’s imagine that you know the song “TIME” from the group “Alan Parsons Project”. Meaning that you know that the words “To The Sea” is at the end of our sentence.

Time, keeps flowing like a river… To the sea.  Nothing too mysterious or philosophical about this.  Time, ever moving (like the water of a river) have a final destination (the sea) that means the end of its cycle.  At this point the water from the river just like time is lost into something bigger.  Yes, time won’t stop to wait for us and if you want to use (drink) some of the water, you better do it while you can.  Because by the time (no pun intended) it gets to the sea, you won’t be able to drink it as it will be salty water.

Half of this post is done and you just got a longer version of “Time, you use it or you lose it”.  But don’t consider this as a lost of your “Time”, just a reminder that even a beautiful songs from Alan Parsons Project will tell you about this valuable resource and that is such a waste not to put it to good use.  Now for that purpose, let me show you a technique that I am using.

There are some things that I am struggling to give them time.  I was seeing weeks go by and by the end of each week, the amount of time used in each “Topic” was less.  So I got this idea of thinking of these things that I want to do as “Subjects” from a college class, where each subject have a number of credits (hours per week). The more the credits, the more important was time for the subject.

Going on with our example:    You want to follow up on your Language learning (Italian), you want to work on the good habit of reading, you want to go to the Gym and finally, you want to do some Meditation.  So based of the importance that you assign to your subjects, you end with:   Italian (2), Gym (4), Meditation (2), Reading (3). For the last step, assign to each task a date and a time AND give to that date and time the same respect that you would give to any subject of your college education. Always keep your selection in a visible place so you don’t forget and follow thru.  Remember that Clarity is Power, the more that you define your daily goals, the more chances that your brain engage in a way to make the time and remember not to skip these important “College Subjects”.

Thank you for reading and now go and work on your schedule.

Freepik-Tarea-39

To CheatDay or Not To CheatDay – That is the question

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pizza

If you’re on a diet, it’s probably a restrictive one. You’re sticking to your chosen plan, hoping for the same thing as everyone else, quick results that give you the motivation to keep going. The idea is to stay committed until you finally reach your goal.

In a previous post, I’m sure I explained why a diet isn’t a permanent solution. In fact, losing weight is secondary! The real goal is to make changes to your eating habits and activity level until they become a lifestyle. For example, take avocado, such a healthy food. It seems like a no-brainer to include it in your diet, right? Well, I don’t like avocados! But since I understand the benefits of this amazing fruit, I’m training my taste buds and slowly adding it to my meals. Now I can eat a quarter of an avocado without any problem. This way, you’re learning new choices that are good for you while letting go of the ones that aren’t.

Wait a second… all this talk and not a single mention of Cheat Day. Let’s dive into that now. A Cheat Day is simply a day when you indulge in foods that are outside your regular diet.

The question is… How important is it?  Do we need it at all? Can it work for everybody?

First, who is it for? It’s for people who can use it as a reward system. For example, if you hit your 10-pound goal this month, you get to enjoy a cheat day with up to three slices (slices, not pies!) of your favorite pizza. If that’s something you can look forward to with excitement, then a Cheat Day of Pizza is perfect for you.

Can it be any kind of food? Let me give an example. I plan to schedule a Cheat Day with the same 10-pound goal, and my cheat food is donuts. WRONG! That’s not a good choice. Why? Because donuts were the junk food that pushed me over the edge, like drugs to a junkie, booze to an alcoholic, or cigarettes to a smoker. Plus, donuts are ranked among the worst foods on the planet. Unlike pizza, the toll on your body is just too high.

Not everyone needs or benefits from a cheat day. If you don’t miss foods that aren’t part of your diet and feel better sticking to healthier choices, just keep it up and move forward.

Ok, to finish this post, I will include something that I saw online in more than one place.  The 5 Rules of a Cheat Day.

cheat-day

To be honest, I don’t like #4.  I will stay with Cheat Days for very special occasions. Or better yet, if you don’t need a Cheat Day, better.

I will see you on the next post.

To vegan, or not to vegan, that is the question.

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vegan

Ok, this week I will be taking a look at a very interesting and at the same time a controversial diet. And the reason why I’m saying this is because Vegan is a few steps further for the purpose of not feeding on animals.

Let’s start by looking at the word on the dictionary:

VeganDefinition
Definition of the word Vegan from Dictionary.Com

Yes, we already knew the first definition, but what about the next one? or the example below the third definition?  Seeing this encloses the word in something more than health.  Being Vegan comes with social implications.  And going back to the diet, you would not tell a vegetarian that she is cheating at her diet protocol if she drinks milk or has an omelet, right?  Well, a vegan person does not want cows to be milked and less to eat unborn chicks. So there you have it.  In a nutshell, no animals or animal-derived food or products (clothes, shoes) if you want to go the whole nine yards.

A very interesting point of the Vegan Diet is that is 100% Ok with a lot of forbidden food on many other diets. As long as it doesn’t come from an animal, we’re good.

If you can’t live without Bread, Pasta, Rice and the rest of Carb based food, maybe this Diet is for you. Take into consideration however that a big amount of vegetables will be mandatory to try to cover your daily quota of nutrients.  Just so you know, this is one of the big complaints about this diet.

If you are interested, you can continue right where I stopped.  Since I have the condition known as “Insulin Resistance”, I can’t go with a free pass on Carbohydrates, I must control my insulin spikes instead of increasing the frequency.  That is why a very low carb diet like the ketogenic diet is better for me.

It was very interesting, and a lot of people swear by the results of this diet. But as I already said, it is not aligned with the results that I am searching for.

So, I won’t be a Vegan.
In fact, not even an Ovo-Lacto Vegetarian (Milk and Eggs allowed).

But maybe you can…

It’s not what you KNOW… It’s what you can PROVE in Court!

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isnotwhatyouknow

No matter how much fiction a movie contains, there’s always a chance to pick up real-life lessons or useful insights that teach valuable things about life. And if the iconic phrase at the top of this post doesn’t ring a bell, it’s from the movie “Law Abiding Citizen”.

In this movie, the main character is determined to see two criminals convicted for killing his wife and young daughter. The DA, personally handling the case, strikes a deal: the full penalty for one of the accused and a third-degree charge for the other. Meaning death row for one and at most five years for the other. Clyde (Gerard Butler), heartbroken and tearful, pleads for the chance to testify and convince the jury of what he witnessed. The DA warns him of the risks and insists this outcome is a victory. Clyde disagrees and keeps fighting to bring justice to both offenders. That’s when the DA delivers the memorable line: “It’s not what you know… it’s what you can prove in court!”

Enough about the movie! If you want to see more and find out what that phrase did to Clyde, go watch it. Now, let’s talk about how this relates to our weight loss goals.

I have a friend who is obese, like me, and finds losing weight very difficult, just as I do. He’s quite negative about fitness because he believes that for people like us, losing weight is far too hard and, more importantly, even if we manage to shed some pounds, we’ll soon gain it all back; possibly with extra weight on top of what we started. Although it’s a pessimistic way of thinking, I can’t help but see some truth in his opinion.

The fitness industry is living proof that my friend has a point. How many people do you know who start a diet to reach a goal, only for the pounds to return once the goal is met? As my friend noted, sometimes they come back with a vengeance.

What can we do?  Are we doomed to this vicious cycle of losing weight and gain it all back again and again?

Here I have an idea that can be useful to people like us.  And let me start by rephrasing our famous header:

IT’S NOT THE POUNDS THAT YOU LOSE, IT’S THE WEIGHT THAT YOU KEEP!

With that being said, let me tell you that it will be better to lose 10 pounds and keep them off that losing 20 pounds and gain them back in a couple of months.

Here’s the idea: imagine you lose 15 pounds in a month, no small feat, and now you’re at 200 pounds. Give yourself a couple of weeks to adjust to this new weight. During this time, keep a close eye on your 200 pounds, and if you notice a two-pound gain, take action to lose it and get back to your new base weight of 200 pounds.

I truly believe that after two weeks of fine-tuning, you’ll be ready to set, achieve, and maintain another weight loss goal.

Good Luck!

Watch TV to Lose Weight! Well… Sort Of

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mdibty

Ok, I get it, you won’t lose weight just by watching TV, but it can give you inspiration and ideas to complement or even change your diet plan. Right now, I’m watching an old show called “My Diet is Better Than Yours.” In this diet reality show, a group of contestants picks a diet and works with an expert in that plan—often the creator of it—as they compete to see who can lose the most weight.

This type of shows became more common after the success of the show called “The Biggest Loser”. Different procedure but same goal.

If you choose to watch any of these shows for inspiration, remember that results are different for everyone and that they typically only track weight in pounds. At TheHetaBlog, we value body fat percentage just as much as weight, so keep that in mind. And don’t forget, watching alone won’t make a difference, you have to take action! Stay alert for ideas you can adapt to your own goals. If nothing useful comes up, at least you’ll enjoy watching the contestants compete.

I’ll wrap up with one last thought: these programs are about as healthy and reliable as WWE is real fighting. So, even if you get some tips to guide your plan, take them with a grain of salt.

Happy Watching!

Start Your “Body TransMutation”

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Yes, I know what you are thinking.  What the hell is a Transmutation?

Let’s just say the term “transformation” feels overused, so I took it a step further and chose a term from biology that signifies a change so profound it could mean becoming an entirely different species. “Transmutation” suggests a shift at the molecular level, and if proof is needed for its accuracy, I can point to my diet plan, which changes the body’s primary fuel source from glucose to ketone bodies. Now, how’s that for a buzzword?

Now let’s talk about the changes that are coming in the following 26 weeks.

Right Now, I am what is called an Obese Type III. That is the classification that I get being 5′ 9″ and weighting 308 pounds and having 43.5% of Body Fat and with 55″ of abdominal width.

THERE ARE MANY CHANCES FOR IMPROVEMENT

But how about reducing a 25% of body weight
Control blood sugar enough to get out of the Prediabetic class
Reduce to a minimum my Sleep Apnea issue (this is a big one)
Get 4 sizes down on pants to a more common 40
Increase muscle mass while reducing fat
Get my basal insulin levels to a normal state (another big one)

So, starting next week (12/6), I will keep a journal of progress for this project.
I will sure make a way to share it online in case you want to look at results with more detail.

Follow me in my long travel to a healthier me.  🙂

Doing some cleaning to avoid temptations

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foodcloset

Let’s be real! It’s already hard enough to stay focused on the street with all the unhealthy food ads that have no place in our diet. We need to make sure our own home isn’t a spot where we sabotage our eating plan. So, here’s my tip for today…

Clean out your food closet! While this isn’t my own pantry, I’m sure many people have something similar. The truth is, no matter what weight loss plan you choose, most of the items shown here are definite no-no options.

By now, you probably have a sense of what the problem is. Coming home shouldn’t feel like another test of willpower. It should be a place where you feel safe, relaxed, and surrounded by food that supports your health goals instead of undermining them.

Do I want you to throw things away? Absolutely. Don’t fall into the trap of thinking you’re wasting money. If you catch yourself feeling “What a waste” while decluttering, simply don’t feel guilty. You’re doing something important to stay on track. So go ahead! CLEAN OUT THAT FOOD CLOSET!

I will see you on our next post.    🙂

Spot Reduction? No, there is no such thing!

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spotreduction

You might not be familiar with the term “spot reduction,” but I’m sure plenty of people still believe it’s possible, even today. Maybe even you!

Spot reduction is a fitness myth claiming that exercising a specific area can reduce fat in just that part of the body. For example, if someone has belly fat, they might believe doing lots of crunches will target and burn fat in that area. This idea was hugely popular in the fitness industry during the 80s, so much so that many industry icons, built part of their fame by promoting the spot reduction myth.

tonylittle

Tony Little, remember him? The fitness celebrity who called himself “America’s Best Trainer” was famous for promoting spot reduction workouts. His program, “Target Training,” was a massive hit. I even had the tapes. What can I say… back in the 80s, the theory seemed perfectly logical.

You’re probably wondering two things: First, if spot reduction is a myth, why are crunches still recommended? And second, if spot reduction isn’t real, then how do you actually lose fat?

To answer the first and part of the second question, crunches are still a great exercise for building strong abs. If your goal is to have washboard abs in the future, you’ll need to strengthen your abdominal muscles and reduce body fat, so those muscles become visible. That’s why crunches remain a solid choice. Just remember, there’s a right and wrong way to do them, so be sure to research proper form to avoid injury.

For our second question, fat is reduced evenly across the body through a combination of exercise, a proper diet, and adequate rest. As simple and amazing as it may sound, that’s the winning formula. Here at TheHetaBlog, we’ll be talking about this a lot.

Now, please, pay attention (especially if you are very fat or obese):
DO NOT, let me say that again, DO NOT START A HEAVY WORKOUT TRAINING WITHOUT MEDICAL SUPERVISION. This is your life we are talking about.  Do the right thing and check your condition first and choose your training later.  If you are too out of shape, probably it will be something simple like walking, but let’s someone who understand the condition of your body do the call.

So, there you have it! You can’t lose fat in just one spot, just like you can’t lower the water level from only one corner of a pool by scooping water out there. The water level will drop across the whole pool, just like fat loss happens throughout your entire body.

Now that you know, the next time that you see someone talking about “spot reduction” or just saying something like “I got these exercises that will take away the fat from insert spot here“, do that person a favor and teach him.

Or better yet… Say to look for the answer here at     http://www.thehetablog.com        🙂

Meet the enemy of every weight loss plan! Don’t be deceived by its sweetness

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Every weight loss plan is built on its own set of rules and knowledge. Mine is no different, and I believe the Ketogenic Diet has shown enough evidence to prove it’s a solid step toward overcoming insulin resistance. As mentioned in our last post, insulin resistance is something we need to avoid at all costs, as it opens the door to many health problems.

Maybe you’re not following Keto and have your own plan that you trust will bring results. That’s totally fine! Here’s a bit of advice that can apply to any diet if you’re overweight or obese like I am.

CUT DOWN ON THE SUGARS!!!

Sugar is in almost everything we eat, and even if you don’t see “sugar” listed in the ingredients, it’s often hiding under other names like high-fructose corn syrup (HFCS), dextrose, sucrose, fructose, lactose, and more.

Now, don’t get me wrong. It’s not that our bodies can’t handle a normal amount of sugar; it’s actually a primary source of energy. But you likely consume more sugar than you need, and certainly more often than necessary.

Another thing to consider is the type of sugar. I mentioned high-fructose corn syrup (HFCS), and you’ll be doing yourself a big favor by avoiding it like the plague. Instead, get your daily dose from whole fruit (not juice), which comes with fiber to help prevent the glucose spikes we often get from liquid sugars like juices.

Try this experiment: write down everything you eat in a day, including snacks, and then use an app like “My Fitness Pal” to find out how many carbs, or what will be converted to sugar (glucose), you’re consuming. To do this, take the carbs value of each food, subtract the fiber, and you’ll get the Net Carbs. Then, add them up for your total for the day.

Let’s do an example:
A regular Peanut Butter Sandwich and a can of Coke.

Two slices of white bread:  25.3g – 1.2g = 24.1g
Two spoons of peanut butter = 7g
One can of Coca Cola = 39g

Our little snack means 70g of Carbs

This is about the maximum for any low-carb diet and roughly a third of a diet that doesn’t limit carb intake. My suggestion for this test? Skip the Coke and swap the white bread for a high-fiber option like German pumpernickel.

If you get into the habit of reading labels, you might realize you’re consuming more sugar than you think. Too much sugar can quickly lead to insulin resistance and, if left unchecked, type 2 diabetes. So, let’s get into minding the amount of carbs that we get into our body, as it is quite possible that you are having more than you need.

See you on our next post.