How To Recover From Thanksgiving

4,500 calories. That’s how much food energy the average American consumes on Thanksgiving, according to the Calorie Control Council. That sort of energy blitz would be a major blow to your weight loss goals at any time of year. But Thanksgiving marks the beginning of a five-week period of holiday parties and other festive social events where we all want to look and feel our best—and there will be plenty opportunities to eat and drink to excess. It’s enough to make you want to throw your hands up and completely write off the whole month of December.

The hard truth? There’s no silver bullet to recovering from the gastronomic onslaught that is the last Thursday in November. But by adopting some of the small and manageable changes below, you can feel slimmer, rev your metabolism, tackle the rest of the holiday season mindfully and ring in the New Year feeling good about your health-and-fitness goals for 2019.

Add Dumbbells to Your Black Friday List

No time for the gym? Invest in a pair of dumbbells. Free weights and your own body weight are all you need to challenge every major muscle group in your body. The more muscle you can pack on, the faster you’ll be burning the extra food energy you gobbled up at Thanksgiving and will continue to consume over the holiday season.

Get to Stepping

The time between Thanksgiving and New Year’s is a whirl of activities, get-togethers, and obligations. That can mean you’ve got less time to work out and recover from a feeding frenzy. So do yourself a favor. Instead of waiting to be active at the gym, sneak in steps all day long. Invest in a pedometer or a Fitbit and try to hit at least 10,000 steps a day. This way, if you miss a workout, you’ll know you’ve already fit in some movement, and it won’t throw your progress totally off track.

Swap Egg Nog for Green Tea

You can get back on track ASAP by drinking green tea every day. In a recent 12-week study, participants who drank 4 to 5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than the non-tea-drinking exercisers. Why? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.

Fill Up on Fiber and Protein

If you want to lose weight, it’s important to keep your blood-sugar levels stable, so you don’t overeat. That’s key when trying to recover after Thanksgiving and throughout December.  To help you stay fuller longer, make sure that every time you eat, you’re consuming a combination of fiber (one of the most satiating nutrients out there) and protein.

Work Out First Thing

The best strategy for not looking and feeling like 10lbs of sausage in a 5lb bag after Thanksgiving is to work out soon after waking up. Hit the gym, take a long stroll or workout at home and do some treadmill sprints on an empty stomach to burn fat. Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability. Glycogen levels are depleted during sleep so your body will utilize body fat as an energy source.

Stop Eating at Sunset

Make winter’s short days an advantage: Use the last of the sunlight as a cue to stop eating. This may help you lose more weight, even if you eat more food throughout the day, according to a study published in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!

Take Hot Bedtime Showers

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that drops in temperature were an important sleep cue for our paleolithic forebears. We no longer sleep under the stars that much, but you but you can recreate a sunset-like temperature dip by taking a hot bath or shower. That pause to refresh can help you fall asleep faster and make shuteye — prime pound-shedding time.

Let Some Winter in

A striking new study published in the journal Diabetes suggests that turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat — fat that keeps you warm by burning through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

Eat an Apple Every Day

This crisp, refreshing fruit is among the most super of superfoods: Apples boast the powerful antioxidant quercetin and vitamins C and B-6, which keep your cholesterol levels low and slash your risk for heart disease. But thanks to their high fiber count, an apple a day can do more than keep the doctor away — it can help you trim down during the holidays too.

Make Healthy Cocktails

The holiday season doesn’t only bring laughter, cheer, and goodwill to all — it also brings unwanted weight gain from all those festive foods. It’s inevitable that you’ll lose gym time or splurge on “just one more” piece (we’ve all been I’ve been there this week) of the pie, but don’t let that stop you from making healthy choices. Instead of traditional cocktails like eggnog, or sugar-laden spiced cider, opt for a Hot Toddy, which is made with ginger, tea, and whiskey!

Get Intense

Interval training is the best way to shock your body back into shape, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity, especially during the holidays when you’re being pulled in every direction. At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity.

Fit in Quick Reps

A busy holiday schedule of parties, shopping and gift wrapping isn’t a reason to skip your workouts and lose some of that turkey weight. In fact, slacking off could slow your slim-down progress. Thankfully, fitting in fitness doesn’t have to be time-consuming. Trade exhaustive hourlong sessions for one daily resistance exercise (like a bicep curl, squat, lunge or shoulder press). Spending five minutes doing one daily resistance exercise is all it takes to build and maintain muscle, reduce fat, and protect bones.

Learn to Love Legumes

You’re not socially obligated to scarf cheese dip (But.. Dip). Whip up some hummus instead. Legumes such as lentils ( If you can have lentils) and chickpeas, a rich source of vegetarian protein, have been shown to reduce inflammation, lower cholesterol, promote fat metabolism and boost satiety. They’re also a source of resistant starch, a slow-digesting fiber that triggers the release of acetate, a molecule in the gut that tells the brain when to stop eating.

De-bloat with Fruit Salad

Do your pants seem to be snugger than they were just a day or two before? That rich, salty holiday meal and sugary wine could be causing water retention and constipation. Working bloat-fighting foods into your diet can ease your discomfort and help you slough off a holiday bulge. Kiwi, honeydew melon and papaya all contain compounds that kick sluggish bowels into gear and fight water retention. Use them in a fruit salad or keep them around the house to snack on throughout the season.

Take a Long Winter’s Nap

Aim for at least 7 hours of sleep a night ( I get It stress might be keeping you up) If you are looking for a natural way of destressing Click Here to learn all about meditation and how it can help with stress). Slacking on shut-eye depletes your energy levels and wreaks havoc on your hormones, causing you to eat more. Over time, this can contribute to significant weight gain, especially in the wake of a 4,500-calorie holiday meal. In fact, according to a recent study, losing as little as 30 minutes of sleep can up your risk of obesity by 17 percent!

Rooibos Tea

Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. According to South African researchers, polyphenols and flavonoids found in the plant inhibit adipogenesis–the formation of new fat cells–by as much as 22 percent. The chemicals also help aid fat metabolism. Plus, Rooibos is naturally sweet so you won’t need to add sugar.

Drink Whole Milk

Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium — which whole milk has plenty of — may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body. (During Thanksgiving day alone, the average American eats a staggering 229 grams of fat, according to the Calorie Control Council!)

Muscle Up

Even when you’re at rest, your body is constantly burning calories. In fact, 75% of the calories that you burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and maintain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. That’s especially useful when you’re overindulging over the festive period.

Make Hearty Weight-loss Soup

You know how the USDA wants you to get between five and nine servings of fruits and vegetables a day? Think of soup as your extra credit, the perfect chaser to a rich holiday meal. A well-crafted soup can give you three or four servings of vegetables and fruits, and presto, the fiber will have you feeling satisfied and less bloated.

Drink More Water

Most of us know that we need to drink water during workouts to stay hydrated, but many of us overlook the importance of sipping water throughout the day. Thirst can often be mistaken for hunger, so regularly drinking water can keep excess calories off of your holiday plate— and, more importantly, out of your mouth. Also, the extra sodium we eat during holiday meals will cause more water retention and belly bloat. You can flush it out with more water!

Order a Blender

First thing in the AM, silence your iPhone alarm, hit the shower and then make your way over to the blender. Buzzing up a fat-burning homemade smoothie for breakfast is a great way to stay full make up for some of that overindulgence on Thanksgiving.

Eat Out, Don’t Pig Out

People tend to eat at restaurants more during the holidays. That’s a recipe for packing on extra pounds. But it doesn’t have to be. When dining out, order two appetizers instead of an appetizer and an entrée. This is instant portion control, and usually, appetizers are lighter overall.

Forgo Diet Soda

Yeah, yeah, it has zero calories, but diet soda can derail your goals of staying in shape this season. Research published in the journal Trends in Endocrinology & Metabolism shows that artificially sweetened beverages may screw up the body’s normal metabolic response to sugar, actually increasing appetite! Increasingly, diet drinks are being linked with weight gain, metabolic syndrome and a host of other ills.

Watch the Wine

Wine contains 120 calories per 5 oz pour. It’s easy to overlook that, especially when you’re making merry and the vino is flowing. But after a few hefty pours, you’ve consumed over 400 calories — and that doesn’t include dinner! Cut back to one 5 oz pour a day, or scale back your drinking overall by 25%, and you’ll see a few pounds come off and to blast even more fat.

Snack on Almonds

Cookies, brownies, candy canes. All kinds of empty-calorie treats are within easy reach during the holiday season, and they can add to the damage done on Turkey Day. Swap them out for almonds. Their combination of satiating protein and fiber will stave off snacking for hours! The nut is rich in the amino acid L-arginine, which can actually help you burn more fat and carbs during workouts, according to a study printed in the American Journal of Physiology-Endocrinology and Metabolism.

Eat Three Square Meals

Bodybuilding lore holds that you must eat every few hours to keep muscles fueled and metabolism high. But don’t discount the weight-loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group had three small meals, with snacks in between, while the second group ate the same number of calories in three square meals. Although both groups gained weight, researchers found that belly fat — the dangerous kind that boosts heart-disease risk — only increased in the high-meal-frequency group.

Eat Bananas

The humble banana—botanically, actually a berry!—is perhaps the least-heralded supermarket staple, a superfood more associated with kids, monkeys and slapstick comedy than with steel-cut abs. But it can help you lose weight, reduce bloat and increase your energy.


The holiday season is all about good times with friends and family, and probably a few laughs. That’s a good thing for getting back in shape. Genuine laughter may cause a 10 to 20 percent increase in basal energy expenditure and resting heart rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories.

Snack on Dark Chocolate

There’s plenty of chocolate around during the holidays, but you should concentrate on snacking on a little bit of the good and dark stuff. In a study by Swiss and German researchers, lucky participants ate about 1.5 ounces of dark chocolate daily for two weeks. Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Should you think this is a license to go wild, take heed: I’m talking about small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough. Not sure which brand to choose?

Click Here if you would like to learn some of the best dark chocolate bars around

Obey the 80% Rule

Holiday buffets make it easy to supplement the damage you did on Thanksgiving. Your move? Eat until you’re 80% full, then stop. In Japan, this method is called Hara Hachi Bun Me, which roughly translates to “eat until you are eight parts (out of ten) full.” Remember, you can always eat again later.

Make Detox Water

H2O can rev your metabolism, help you lose serious weight and maintain a flat belly. Now take it to the next level. Combine plain water with proven fat-burning superfoods to create detox water, and you’ll have an elixir that energizes you, fights bloating and helps you achieve your weight loss goals.

After The Turkey

Salmon may be the very best protein for your metabolism. That’s because most cases of an underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties, thanks to its rich omega-3 fatty acid content. In fact, one study of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation — better than cod, fish oil, or a no-fish diet! The fatty acids may also trigger cells in the liver to burn more fat, according to a recent study published in The Journal of Nutritional Biochemistry.

Increase Fiber

A Thanksgiving meal can really outstay its welcome. Send it on its way — ahem — by increasing your fiber intake in the holiday’s aftermath. Aim to consume more fiber from less processed sources, such as fresh fruits and vegetables. A good goal is 25 to 38 grams daily. It’s easy to ensure you’re getting enough.

Boost Your Metabolism with Coffee

In addition to green tea, coffee is one of the best drinks for weight loss because it boosts your metabolism. According to a study published in the American Journal of Clinical Nutrition, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf! A cup of black coffee is a good choice for a pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti (or a Trentsaand skip the sweeteners.

Take Vitamin D

If there’s one supplement most Americans should be taking, it’s vitamin D. It’s essential for preserving metabolism-revving muscle tissue, but researchers estimate that only 20 percent of Americans get enough in their diet. You can nail 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon, but taking a daily supplement makes a lot of sense. Other good dietary sources of D: tuna, fortified milk and cereal, and eggs.

Increase Fat Burn 73%

While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. In fact, some researchers claim boozing can decrease the body’s fat-burning ability by up to 73 percent! On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers.

Make Fat-burning Pasta

Yes, you can eat pasta and lose weight! If you’ve ever been to Italy, you may have marveled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome and fresh ingredients, and they keep things small.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

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Should You Have Cheat Meals or Cheat Days?

As the obesity epidemic rises, the search for effective weight loss strategies becomes increasingly fervent. While choosing the right regimen can be tough, often the biggest weight loss challenge is making and sticking to new habits that support your health or weight loss goals without missing out on the foods you love. The incorporation of cheat meals or cheat days into a “diet” plan has been popular among fitness enthusiasts for some time, but it’s now making its way into mainstream “diet” culture by way of social media. Today I discuss cheat days and meals, their effectiveness and whether to incorporate them into your health and fitness journey.

What Are Cheat Days?

Cheating within a “diet” plan involves giving yourself calculated, planned permission to temporarily break strict “diet” rules.

The theory behind this reward-based “diet” strategy is that by allowing yourself brief periods of indulgence, you’ll be more likely to stick to your prescribed “diet” the majority of the time.

When using the cheat strategy, people will typically employ either a cheat meal or cheat day approach. As the names imply, a cheat meal is a single meal that veers from your planned “diet” pattern, while a cheat day allows for free food choices for an entire day.

Cheat “diet” methods are highly variable. How they’re implemented may look very different for different people, depending on an individual’s “diet” preferences and goals.

The foods you eat as cheat meals will also vary from person to person due to individual tastes, but they often consist of high-calorie foods that wouldn’t otherwise be permitted on a typical “diet” plan.

There is no specific guideline for when or how frequently your cheat meal or day should occur. Often people will include one cheat per week, but this can change depending on what the person’s health or weight loss goals are.

Some people do what is called 3-1-2-1 I did a post all about it and how it can help someone who can’t just have one cheat day per week. If you are interested in reading all about the 3-1-2-1 for weight loss and cheat days you can Click Here

In this way, the cheat strategy is adaptable and can be implemented alongside many different “diet” patterns.

Side Note: that the cheat meal approach is not appropriate for all “diet” styles. Some “diets”, such as the ketogenic “diet”, require very strict adherence with no room for cheating. Therefore, the cheat strategy is best utilized in “diets” that allow for some flexibility.

Cheat meals are scheduled meals that include indulgent foods that wouldn’t ordinarily be permitted on your “diet”. A cheat day is when you allow yourself to consume any foods you want over an entire day.

Does Cheating Really Work?

Weight management and body composition changes are complex processes. Not everyone will respond the same way to the same strategies — the best “diet” plan is the one you can stick to.

It’s well known that if you eat fewer calories than you burn, weight loss is likely to occur. In this way, the reward-based cheat meal or cheat day strategy may be effective if you’re able to execute a well-planned “diet” and maintain overall reduced calorie intake.

Weight Loss and Metabolic Changes

It’s frequently claimed that using cheat meals will lead to measurable changes in body composition and improved metabolic function due to fluctuations in the hunger hormone leptin.

Leptin is a hormone responsible for suppressing feelings of hunger. Some research indicates that when someone experiences significant weight loss, leptin levels may decrease. However, this result is inconsistent with other studies.

A common weight management theory is that with lower levels of circulating leptin, you’re more likely to overeat because you don’t have enough of the hormone sending you signals that you’re satisfied and full. This may lead to rebound weight gain.

Proponents of the cheat meal strategy for weight loss further theorize that intermittent periods of higher-calorie foods will trick your hormone cycle into producing more leptin temporarily and prevent the desire for rebound overeating.

Unfortunately, there is little rigorous scientific research to support this theory.

It’s still unclear how fluctuations in leptin levels associated with weight changes affect someone’s ability to control their eating behaviors and maintain weight loss. As a result, more research is needed.

At this stage, it’s more likely that weight loss occurs for some people with the cheat method because of a reduction in overall calorie intake that is achieved by sticking to a well-planned diet most of the time and limiting high-calorie junk foods.

Using Planned Indulgence as a Motivator

Another component of the cheating diet strategy is the theory that by occasionally allowing yourself to indulge in foods not permitted on your diet, you’ll then have the motivation to stick to your planned diet most of the time.

This is where the cheat meal strategy is tied to the psychology of weight loss.

Some people can effectively resist temptation knowing that their cheat day is coming up, but not everyone can regulate their own eating behaviors in the same way. Thus, the same results cannot be guaranteed for every person.

Furthermore, if you’re unable to maintain some degree of self-control within your cheat meals or days, you run the risk of undoing your prior weight loss efforts if you end up eating more calories than you should.

Even cheat meals or days should be appropriately planned. They shouldn’t be framed as a free ticket to excessive overeating.

To reiterate an important point: the most effective weight loss strategy is the one that you can stick to.

For some people, cheat days or meals may be a great way to maintain overall healthier dietary habits — for others, a different approach may be more appropriate.

The causes of obesity and the best methods for losing weight can be complex and will look different for everyone. Cheat meals can be effective for some to reduce overall caloric intake, as long as you’re careful not to overdo it on cheat days.

May Encourage Unhealthy Behaviors

The trend of incorporating cheat meals into your diet plan has become increasingly popular in the Western “diet” and fitness culture, especially across social media platforms.

It’s common to see photos of highly indulgent foods alongside people with fit, muscular physiques giving the impression that the cheat meal dieting strategy is the key to acquiring their culturally praised physical appearance.

While the cheat meal approach may work for some people, it could also have some potentially detrimental effects.

Cheat or Treat?

Successful and sustained weight loss is about more than eating fewer calories than you burn in a day. Your attitude toward food can also significantly impact your ability to resist temptation and regulate eating behaviors.

The word “cheat” has a culturally negative connotation and is associated with feelings of guilt. Using that term to describe a food or meal could impair your ability to maintain self-control even within the cheat meal framework.

One three-month study noticed that people who associated chocolate cake with celebration had more success with their weight loss goals than those who linked this food to feelings of guilt.

Because the cheat meal or day strategy focuses on a reward-based system, it may be ineffective for those who have a difficult time self-regulating emotional eating. Some people may even experience feelings of hopelessness and guilt.

Reframing a cheat meal with a more positive message, such as a treat meal, could help to better support self-regulation and healthy eating behaviors with this kind of diet pattern.

Binge Eating

A major concern with the cheat meal or day strategy is the potential for it to encourage a binge-style eating behavior.

Causes of obesity can widely vary — it isn’t always as simple as calories in and calories out.

The cheat meal method could exacerbate eating-related issues for people dealing with food addiction tendencies, disordered eating or an inability to self-regulate eating habits.

Research shows that people who use food as a coping mechanism may be more susceptible to binge eating.

Understanding your motives for eating desired cheat foods ensures that you’re choosing the healthiest approach to weight loss for your individual needs.

Even a cheat meal or day should be approached healthfully and with a plan. Cheating should not mean you ignore hunger and satiety cues under the assumption that you can eat as much as you want of any food on your cheat day.

Focus on Physical Appearance

The social media culture associated with cheat meal or cheat day diet patterns places a strong emphasis on physical appearance.

Because the cheat meal strategy is very popular among athletes and fitness enthusiasts on social media, an unrealistic portrayal of body image can be propagated, which may be harmful to vulnerable populations.

Excessive focus on the superficial aspects of weight loss could be mentally damaging, as it can enhance feelings of anxiety and encourage disordered eating tendencies, especially among younger women.

As with any weight loss or diet plan, it’s important that the cheat meal strategy is approached with a healthy mindset alongside realistic goals and expectations that will support both mental and physical health.

The cheat meal or day strategy could trigger unhealthy eating behaviors, especially in those who struggle with emotional eating, food addiction or eating disorders.

Other Strategies to Consider

Whether or not implementing a cheat meal diet strategy is the right choice depends on the individual. Remember that the best, most effective diet plan is one that you can stick to over time.

Incorporating cheat meals into your “diet” may be an effective method to support your health goals, but it shouldn’t stand alone. There are other strategies you may want to consider in conjunction with cheat meals to better support your unique personal needs long-term.

Being Mindful

One thing that can determine the success of your cheat dieting strategy is being mindful of what you’re eating — even when you’re having a cheat day.

Mindful, or intuitive, eating is paying attention to your body’s hunger cues and eating when you’re hungry but stopping when you’re full or satisfied. It also involves slowing down while eating so that you can enjoy and savor your dining experience.

Early research indicates that mindful and intuitive eating approaches may help to reduce tendencies of emotional and binge eating. They may also reduce weight gain, but further research is needed.

Combining these types of eating approaches with your “diet” may support your ability to stick to your “diet” plan more easily and successfully. Furthermore, it may help prevent you from going overboard during more indulgent cheat meals.

Focus on One Cheat Treat

Another strategy that may benefit your “diet” efforts is to focus on just one or two cheat foods, instead of trying to fit them all in at once.

For example, if you’re planning a cheat meal, instead of eating the cheeseburger, sugary cocktail and dessert, pick only one or two of these indulgent options.

By focusing your attention on just one treat, you’ll be less likely to tip the scales in an unhealthy direction by overconsuming during your cheat period.

Additionally, you can continue eating healthy and avoiding foods you know you have difficulty controlling yourself around while still bending your “diet” rules.

This may look like a day of not tracking calories or macronutrients or enjoying a meal out without worrying about what you choose from the menu.

These strategies may be most useful for those who have a hard time with self-control during eating scenarios.

Plan for Success

The key to success with any major lifestyle change is being prepared. If you have a solid plan in place, you’re less likely to give in to temptation because your plan is set up to support you.

With cheat days or meals, it can be difficult for some people to know when to put on the brakes. This lack of self-control could end up making your diet goals less successful in the long run.

Implementing a plan for cheat days — just as you do on regular “dieting days” — is a good way to stay on track. This means that even though you’re allowing yourself to consume foods you normally wouldn’t, you can still maintain control over the situation.

For example, planning when and where your cheat meals will occur is a good first step. If you know you’ve got a birthday party or other social event coming up at the end of the week, it may be wise to plan your cheat meal or day around this event.

From there, you can also plan to maintain portion control, even with more indulgent foods. For example, plan to have one or two slices of pizza instead of sitting down with the whole pie.

Another option worth exploring is framing the cheat day as a time to continue with a balanced, healthy meal approach without tracking calories and macronutrients. This gives you a mental break from tracking without increasing temptation from certain foods.

Make Your Everyday Diet Enjoyable

A contributing factor to why diets are difficult to maintain is because you don’t like the food you’re eating. Portion control and planned diet regimens can be difficult to follow on their own, and it can add fuel to the fire if you’re filling it with foods you don’t enjoy.

Just because a food is deemed healthy doesn’t mean you’re required to eat it. Not to mention, eating foods you hate isn’t a requirement for reaching your health and weight loss goals.

Incorporating foods that you enjoy even when you’re not having a cheat day can be a great tool for making your “diet” feel like less of a chore. It can also help you maintain more self-control during both “diet” and cheat days.

At the end of the day, working toward a healthier “diet” or lifestyle should be about making sustainable changes that meet your unique needs and tastes — there is no one-size-fits-all approach.

If you’re unable to make this work on your own, consider consulting with a dietitian or other qualified health professional, who can help you build an effective and enjoyable diet plan to reach your health goals.

Incorporating other dieting strategies into cheat meals or days can help support your ability to stick to your goals. Having a plan for cheat days, incorporating mindful eating practices and including foods that you enjoy on diet days are some examples.


Final Thoughts

Cheat days or meals, which allow room to indulge, can effectively motivate some people to stick to their “diet” but may be unhealthy for people with emotional, binge or disordered eating tendencies. This strategy may be more successful alongside other tools, such as mindful eating and self-control practices.

If you have any questions about today’s post, any past post or questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.


I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

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Intermittent Fasting For Beginners (Women) Edition

Today I am going to be talking about Intermittent fasting (IF) but this time just for women. I did a post a few weeks back about some Intermittent fasting mistakes people make as a beginner and I really didn’t go into depth for women. Intermittent fasting for women can get a little bit more complicated. If you are new and this is the first post you’re reading from me Click Here before you read today’s post because today I’m not going to be talking about mistakes that women take I am going to be giving a beginners guide to Intermittent Fast for women.

In yesterday’s post, I gave a link to a survey. That survey is about an Ebook that I am currently working on and in that survey, I ask what you would like to see from me in the Ebook and I ask if you wanted to be apart of the process for the Ebook. The Ebook Is obviously going to be health, fitness, and nutrition related. If you would be so kind and take less than 30 seconds to fill out the survey so I know exactly how to proceed with the Ebook I would be forever grateful you can Click Here to fill it out… Thank You!
~Intermittent fasting has become increasingly popular in recent years 40% in the last 5 years. Unlike most “Diets” that tell you what to eat, intermittent fasting (IF) focuses on when to eat by incorporating regular short-term fasts into your routine. This way of eating may help you consume fewer calories, lose weight and lower your risk of diabetes and heart disease. However, a number of studies have suggested that intermittent fasting may not be as beneficial for women as it is for men. For this reason, women may need to follow a modified approach.

Disclaimer: Before you make any changes to your lifestyle that includes your “Diet” always consult a medical professional for advice. And then consult a professional in that area of your life you want to change. Remember you aren’t alone when it comes to struggles with “Diet” and Exercise.

Here is a detailed beginner’s guide to intermittent fasting for women.

What Is Intermittent Fasting?

Before I get into the detailed guide first I’m going to explain what Intermittent Fasting is so that way you have a better understanding of what IF includes.

Intermittent fasting (IF) describes a pattern of eating that cycles between periods of fasting and normal eating. The most common methods include fasting on alternate days, daily 16-hour fasts or fasting for 24 hours, two days a week. Unlike most “Diets”intermittent fasting does not involve tracking calories or macronutrients also knows as (Macros). In fact, there are no requirements about what foods to eat or avoid, making it more of a lifestyle than a “Diet”.

Many people use intermittent fasting to lose weight as it is a simple, convenient and effective way to eat less and reduce body fat. It may also help reduce the risk of heart disease and diabetes, preserve muscle mass and improve psychological well-being. What’s more, this dietary pattern can help save time in the kitchen as you have fewer meals to plan, prepare and cook.

Intermittent Fasting May Affect Men And Women Differently

I know as women it feels like when it comes to “Diet”, losing weight, and exercise it always seems that men are always ahead of the game. A man could wake up today and decide he wants to lose 20 pounds in a month and he will. Whereas women when we reduce calories our bodies don’t react kindly because if you didn’t know women’s bodies are sensitive to calorie restriction “Diets” that’s why we have to work so much harder with our nutrition and fitness.

Here is a little more detailed outline

There is some evidence that intermittent fasting may not be as beneficial for some women as it is for men. One study showed that blood sugar control actually worsened in women after three weeks of intermittent fasting, which was not the case in men. There are also many anecdotal stories of women who have experienced changes to their menstrual cycles after starting intermittent fasting. Such shifts occur because female bodies are extremely sensitive to calorie restriction.

When calorie intake is low — such as from fasting for too long or too frequently — a small part of the brain called the hypothalamus is affected. This can disrupt the secretion of gonadotropin-releasing hormone (GnRH), a hormone that helps release two reproductive hormones: luteinizing hormone (LH) and follicle stimulating hormone (FSH). When these hormones cannot communicate with the ovaries, you run the risk of irregular periods, infertility, poor bone health and other health effects.

Although there are no comparable human studies, tests in rats have shown that 3–6 months of alternate-day fasting caused a reduction in ovary size and irregular reproductive cycles in female rats. For these reasons, women should consider a modified approach to intermittent fasting, such as shorter fasting periods and fewer fasting days.

Health Benefits Of Intermittent Fasting For Women

Heart Health

Heart disease is the leading cause of death worldwide. High blood pressure, high LDL cholesterol and high triglyceride concentrations are some of the leading risk factors for the development of heart disease. One study In 16 obese men and women showed intermittent fasting lowered blood pressure by 6% in just eight weeks. The same study also found that intermittent fasting lowered LDL cholesterol by 25% and triglycerides by 32%.

However, the evidence for the link between intermittent fasting and improved LDL cholesterol and triglyceride levels is not consistent. A study in 40 normal-weight people found that four weeks of intermittent fasting during the Islamic holiday of Ramadan did not result in a reduction in LDL cholesterol or triglycerides. Higher-quality studies with more robust methods are needed before researchers can fully understand the effects of intermittent fasting on heart health.



Intermittent fasting may also effectively help manage and reduce your risk of developing diabetes. Similar to continuous calorie restriction, intermittent fasting appears to reduce some of the risk factors for diabetes. It does so mainly by lowering insulin levels and reducing insulin resistance. In a randomized controlled study of more than 100 overweight or obese women, six months of intermittent fasting reduced insulin levels by 29% and insulin resistance by 19%. Blood sugar levels remained the same.

What’s more, 8–12 weeks of intermittent fasting has been shown to lower insulin levels by 20–31% and blood sugar levels by 3–6% in individuals with pre-diabetes, a condition in which blood sugar levels are elevated but not high enough to diagnose diabetes. However, intermittent fasting may not be as beneficial for women as it is for men in terms of blood sugar.

A small study found that blood sugar control worsened for women after 22 days of alternate-day fasting, while there was no adverse effect on blood sugar for men. Despite this side effect, the reduction in insulin and insulin resistance would still likely reduce the risk of diabetes, particularly for individuals with pre-diabetes.

Here is a post I did on how to reverse diabetes intermittent fasting was included in that post if you are curious to find out more on how to reverse diabetes Click Here


Weight Loss

Intermittent fasting can be a simple and effective way to lose weight when done properly, as regular short-term fasts can help you consume fewer calories and shed pounds. A number of studies suggest that intermittent fasting is as effective as traditional calorie-restricted diets for short-term weight loss. A 2018 review of studies in overweight adults found intermittent fasting led to an average weight loss of 15 lbs (6.8 kg) over the course of 3–12 months.

Another review showed intermittent fasting reduced body weight by 3–8% in overweight or obese adults over a period of 3–24 weeks. The review also found that participants reduced their waist circumference by 3–7% over the same period. It should be noted that the long-term effects of intermittent fasting on weight loss for women remain to be seen.

In the short term, intermittent fasting seems to aid in weight loss. However, the amount you lose will likely depend on the number of calories you consume during non-fasting periods and how long you adhere to the lifestyle.


It May Help You Eat Less

Switching to intermittent fasting may naturally help you eat less. One study found that young men ate 650 fewer calories per day when their food intake was restricted to a four-hour window. Another study in 24 healthy men and women looked at the effects of a long, 36-hour fast on eating habits. Despite consuming extra calories on the post-fast day, participants dropped their total calorie balance by 1,900 calories, a significant reduction.


Other Health Benefits

A number of human and animal studies suggest that intermittent fasting may also yield other health benefits.

Reduced inflammation: Some studies show that intermittent fasting can reduce key markers of inflammation. Chronic inflammation can lead to weight gain and various health problems.

Improved psychological well-being: One study found that eight weeks of intermittent fasting decreased depression and binge eating behaviors while improving body image in obese adults.

Increased longevity: Intermittent fasting has been shown to extend lifespan in rats and mice by 33–83%. The effects on longevity in humans is yet to be determined.
Preserve muscle mass: Intermittent fasting appears to be more effective at retaining muscle mass compared to continuous calorie restriction. Higher muscle mass helps you burn more calories, even at rest.

 What Are The Best Types Of Intermittent Fasting For Women?

I’m sure you’ve heard this many times “when it comes to dieting, there is no one-size-fits-all approach”. This also applies to intermittent fasting. Generally speaking, women should take a more relaxed approach to fasting than men. This may include shorter fasting periods, fewer fasting days and/or consuming a small number of calories on the fasting days.

Here are some of the best types of intermittent fasting for women:

~Crescendo Method: Fasting 12–16 hours for two to three days a week. Fasting days should be nonconsecutive and spaced evenly across the week (for example, Monday, Wednesday, and Friday).

~Eat-stop-eat (also called the 24-hour protocol): A 24-hour full fast once or twice a week (maximum of two times a week for women). Start with 14– 16-hour fasts and gradually build up.

~The 5:2 Diet (also called “The Fast Diet”): Restrict calories to 25% of your usual intake (about 500 calories) for two days a week and eat “normally” the other five days. Allow one day between fasting days.

~Modified Alternate-Day Fasting: Fasting every other day but eating “normally” on non-fasting days. You are allowed to consume 20–25% of your usual calorie intake (about 500 calories) on a fasting day.

~The 16/8 Method (also called the “Leangains method”): Fasting for 16 hours a day and eating all calories within an eight-hour window. Women are advised to start with 14-hour fasts and eventually build up to 16 hours.

Whichever you choose, it is still important to eat well during the non-fasting periods. If you eat a large amount of unhealthy, calorie-dense foods during the non-fasting periods, you may not experience the same weight loss and health benefits as you would during the fasting days.

How To Get Started

This section will be the shortest because getting started is pretty simple. In fact, chances are you’ve already done many intermittent fasts before. Many people instinctively eat this way, skipping morning or evening meals.

The easiest way to get started is to choose one of the intermittent fasting methods above and give it a go.

However, you don’t need to necessarily follow a structured plan.

An alternative is to fast whenever it suits you. Skipping meals from time to time when you don’t feel hungry or don’t have time to cook can work for some people.

If you are a beginner not to just Intermittent Fasting but to “Diet”, nutrition, and exercise, I did a post how to change your mindset when you are a beginner to the health world. After you finish reading this post head over Here to get all the info on how to change your mindset as a beginner.


Final Thoughts

Like I mentioned above in my disclaimer ALWAYS consult a medical professional or a professional if you are unsure about the changes you want to make. Intermittent Fasting shouldn’t be stressful if anything IF should be stress-free. If you are currently doing IF and you would like some advice or if you just have some general questions about today’s post or questions in general please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

➡️Where you can follow me⬅️

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Intermittent Fasting Mistakes

Did you know that over a third of U.S. consumers are currently dieting—and the majority of them are following intermittent fasting or IF. If you haven’t yet been acquainted with the trend, IF is an eating pattern that involves abstaining from food for a specific period of time (usually overnight) and limiting meals to an eating window. Besides being linked to boosting your metabolism, “Research seems to be finding [IF] benefits to weight, blood sugar, inflammation, and potentially to brain health.

However, while research shows that many folks are trying their luck with IF, people often find that they’re not seeing optimal results as quickly as they expected. If you’re not witnessing a trimmer waistline and bloat-free belly, don’t quit just yet—you may be guilty of committing these five mistakes. Find out how you can improve your IF experience and reap the results you’ve been dreaming of before throwing in the towel please keep reading.

And if you want healthy recipes, supermarket shopping guides, and essential nutrition tips, and workout tips right at your fingertips please don’t hesitate in reaching out.

Choosing The Wrong Eating Window

This is one of the biggest mistakes people make when they are starting out with IF. I remember when I first started IF I would stop eating at 9pm and I then would break my fast around 2pm. In the beginning, this didn’t work I was always hungry before and I would essentially try to hold off as long as possible. If I knew then what I know now I would’ve changed my eating window to an earlier time.

There are multiple IF plans, and there’s no one-size-fits-all. The 5:2 approach involves eating your normal “Diet”   five days out of the week and restricting your caloric intake to 500–600 calories for the remaining two. During the 8:16 approach, your eating window is 8 hours long during the day, and the 16-hour fasting period occurs overnight. Other arguably less popular plans include the Warrior “Diet”, which involves eating small amounts of produce during the day and indulging in a big meal at night, and the Eat-Stop-Eat plan that involves one or two 24-hour fasts per week. ( I would like to try the warrior “Diet” before the end of this year.)

If your weekdays involve hitting the gym for an a.m. sweat sesh, working overtime, and then rushing to get dinner on the table, the 5:2 eating plan may be too restrictive and leave you feeling famished—a recipe for IF failure. “Some may find that a 12-hour fasting window is all they can do without major discomfort, while others do just fine with a 16-hour fast. For beginners, start with 12 hours and build up from there.

Advice: It’s okay if you fail in the first week of IF most people do and I know I did. I just kept starting over until I was able to make I 16 hours.

Not Getting Enough Calories

A lot of people restrict calories all the time. People that are not eating enough during your eating window and still trying to cut calories can totally backfire. People often try to count the calories they eat during the window, however, that is not the point. The goal is to eat until you’re full, which your body will tell you (My personal experience Is that I am until I was full and I ate healthy foods and I stopped eating when I felt nice and full.) By restricting calories, you will under-eat, causing unwanted changes in the body, which can be detrimental long-term. For weight loss, I recommend women eat 1200–1800 calories and men consume 1800–2200, adding that caloric needs change based on levels of physical activity and age.

To avoid dipping too low in energy, which could compromise energy and productivity levels during your day, try eating three smalls meals and one to two snacks during your eating window. Additionally, eating only one time a day can lead to extreme levels of hunger which would make it very challenging to make healthful choices at the moment and often lead to overeating.

Eating the Wrong Foods

Just because IF doesn’t require macro-tracking and rather focuses on your meal timing, that doesn’t give you the green light to engage in a junk food free-for-all. Eating the wrong foods during the eating window and not getting enough nutrients is often a problem while intermittent fasting. It is essential to nourish the body with nutrient-dense whole foods so that the body can break them down during the fasted state, keeping you satiated. People use IF as an excuse to eat the wrong things, such as processed foods and sugar, which is not good for the body during the fasted state. I recommend sticking to healthy fats, lean proteins, complex carbohydrates, and fiber found in fruits and vegetables.

Forgetting to Drink Water

Fasting or not, staying hydrated helps you fight off hunger and cravings. Remember it is essential to drink up (Water) during the fasted state. Since the body is breaking down components while you fast, water is needed to detoxify them and flush out the toxins. This can also help you to feel full. Try keeping a large reusable water bottle by your desk so you can sip throughout the day.


If you’re planning to hit the gym during your IF period, make sure not to overdo the HIIT circuits. If you’re following 8:16 and skip your usual breakfast, engaging in a morning workout on an empty stomach will leave you feeling extremely low on energy and could impact your workout performance and speed of muscle recovery.

Similarly, working out during the calorie-restricted days on 5:2 won’t help you get the most out of your workout and leave you feeling ravenous. The body has to be eased into the process of IF. The process works if you do it correctly, but eating too little and training too hard can lead to adrenal fatigue. Working out is great, but too much stress on the body will be a problem.

Final Thoughts

With any changes, you do to your “Diet” always consult your doctor beforehand. Intermittent fasting is hard especially when you are switching from an American standard “Diet” (Crap). Once your body adapts to the new way of eating IF should become easy and you won’t even realize that you are doing it. If a day comes up and you might wake up hungry it is okay to break your fast a bit early. You don’t want to hold off until your eating window because you might overeat.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

➡️Where you can follow me⬅️

Check me out on Medium:

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)


X Diet

X Diet

I get, hear, and see things about ” I read this article, watched a documentary, or listened to a podcast about X diet. When people take to the internet and researched about said diet they think It’s the best for them. I can’t blame those people because I WAS like that when I first started learning about nutrition many many years ago. Whatever “diet” you are looking Into whether It’s the popular Whole 30, Keto, Paleo, Vegan, Vegetarian or Raw Til 4 and Intermittent Fasting. I could give you a pros and cons of every “diet” I just mentioned but I won’t I will simply say you need to choose what works best for you. It Is true that everybody’s bodies are different what may work for one person may not work for you. You can do Raw Til 4 and see amazing results whereas If someone else does It that person may experience negative side effects.  Once you figure out what works best for you It will take TIME to see any results. I also say HARD WORK DOSE AND WILL PAY OFF!

No Magic Pill

Women want to see a flat stomach and abs right away. Again I use to think like that. I use to get frustrated when I first went vegan I lost weight than I gained weight. I didn’t understand why when I was eating a mostly plant-based “diet”. There Is No Magic Pill that will make you lose weight or get Into shape overnight. You have to put the work In. Yes, It Is true abs and muscles are made In the Kitchen and not the Gym. There Is No Magic Pill that Is going to fix effortlessly. At the end of the day, It’s all hard work. It requires you to be mentally prepared to change your thinking about food and how you see It. It requires dedication and not for a small time but possibly a lifetime depending on where you want to get to physically and mentally. If you think you do X Diet because you think It’s going to get you to lose weight fast or get “fit” fast YOU ARE WRONG!  X Diet takes dedications and experimentation so you can figure out what works best for you.

Know Your Context

Believe It or not context matters. not every  X Diet Is created equal. Not every diet Is a good choice for you man or woman. If you play sports Keto might not be the best choice for you because to put It simply caloric Intake Is decreased On Keto. If you are a woman reading this answer me this “do you have stress?”  Intermittent Fasting won’t be Ideal for you. Because when you are going 16-18 hrs a day without eating (most of that Is spent sleeping) I could cause you more stress thinking about when you are going to eat. And If you push yourself too hard It could cause you more stress. X Diet gets this fast “one size fits all miracle cure.” The media and social media splash our feeds with “fit teas”, the no diet, diet pills” these things overall aren’t good for your health and has been researched to cause stress and anxiety.

One at a time

When you are looking Into all of these X Diets don’t be like me and do multiple experiments at a time. If you do multiple X Diets at a time how will you know what Is working for you when you do multiple? When I started getting Into nutrition I overloaded my brain with TONS of different Information. When I started to feel good how was I suppose to know If It was me being vegan making me feel good or me not eating”Processed “junk” making me feel good? So I recommend one at a time.


It’s okay to experiment? If you want to try Keto If you want to try Veganism try it. Just don’t go, Vegan Keto, I don’t recommend experimenting with vegan keto because Keto Is high fat and veganism Is typically lower In fat. In my humble opinion (there’s no way that you can hit the macronutrient ratios of a ketogenic diet that’s vegan unless it’s in a shake form because protein shakes are low In carb, moderate protein and higher In fat which goes with the Ketogenic lifestyle.) )A vegan “diet” splits food into the plant or animal categories, forbidding animals and permitting only plants.) A vegan diet Is typically higher In carbs from higher sugar content In foods. VERY few vegan protein shakes fit Into the Ketogenic “diet”. 

Experiments are part of life. But when you start experimenting with different X Diets at once you actually can do more harm than good. Certain X Diets are designed to work by Itself with the combination of working out. When you mix two X Diets you are fueling your body with different food combos can cause stomach upset, constipation, diarrhea and a small ’bout of IBS. If you are going to follow said Diet please follow that said diets protocol so you can avoid any adverse side effects.

Final Thoughts

Please don’t do a “Diet” for a week or two and then give up because you don’t see Immediate results. It takes longer than you think to see any “noticeable” results. You might see you lost Inches but not weight. It’s the non-scale victories that matter because that means your body IS adjusting to your new way of eating. I typically tell clients that you won’t notice a noticeable difference until around week 6. If you aren’t mentally prepared than don’t bother. Because If you aren’t mentally prepared to change the way you look at food you won’t be ready to fully engage In your new lifestyle. Whatever you do DO NOT GIVE UP! you will feel defeated, beaten, and like you will never get that “summer” body. Trust me when I say you will succeed, you will achieve your fitness/nutrition goals. You are stronger than you think.


I posted a survey a few days ago and I reposted It yesterday. It would mean the world to me If you took a few minutes to answer some questions. The quiz Is about what (you) my readers would like to see more off or less of. Thank You to everyone who took the time to fill It out 🙂

Thank You!

I do hope you stick around as I put out sometimes shitty content (SOMETIMES) other times I post educational, Informative things. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

I mentioned a few different “diets” In today’s post. If you would like to learn more about fitness and nutrition and how they both go hand In hand the link under this paragraph knows her stuff! She has had many clients that lost weight and got Into shape. I will link her Instagram and her Facebook page. OR

How you can Reach her If you are Interested In doing the Reboot or If you have any questions on going Keto for the first time.  (Her Facebook) Katherine Serenbetz (@pruvitwithkat) There she posts everything from nutrition, recipes, at home workouts, and one on one consultation about your fitness and nutrition goals.

Her Instagram:  pruvitwithkat

Where you can follow me

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Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)