It has been known for years that the likelihood of being overweight increases among family members, most likely due to a combination of living together and sharing the same gene pool.
Likewise, spouses tend to gain weight together. However, in July 2007, the New England Journal of Medicine published a study that revealed social relationships have an even more powerful impact on weight gain.1
The association of obesity among friends, spouses, siblings and neighbors over a 32-year period was evaluated in more than 12,000 people from the Framingham Heart Study. The researchers found that friends had the greatest impact on becoming obese and that the type of friendship made a difference. For example, a close, mutual friendship resulted in a 171-percent increased risk of obesity, while a one-way friendship increased the chances by 57 percent. These findings contrast with a 40-percent increased risk among siblings and 37 percent between spouses. Friendships are so influential, in fact, that the likelihood of obesity even increased when the friend of a friend was the one to gain weight. Same gender relationships also have a stronger influence than those between genders. Perhaps most surprising was the finding that geographical closeness made no difference.
While this study established strong links between social relationships and obesity, the authors state the opposite is just as likely to happen. In fact, an unrelated study showed that when people joined a group-based weight-loss program with friends and family, they lost more weight and kept if off better than those who joined the same program alone.2
Saturday, December 11, 2010
Breakfast: Your Secret Weapon
What do bagels, bran cereal and bananas have in common? They're good-for-you breakfast foods that might help keep you on the weight-loss straight and narrow.
Research has shown that people who skip breakfast may not be as successful with weight management as those people who eat breakfast regularly. Why? Eating breakfast may help you reduce snacking and avoid overeating.
Food is fuel
Eating breakfast is like filling up a gas tank. When you wake up in the morning, your body is low on fuel, like a car running on empty, explains Kathleen Zelman, MPH, RD, LD, director of nutrition for WebMD. A morning meal can kick-start your engine by giving your body energy.
Zelman warns that skipping breakfast may make you more likely to overeat later in the day to make up for the missed meal.
In fact, a study published in The American Journal of Clinical Nutrition suggests that breakfast eaters fall prey to impulse snacking less often than non-breakfast eaters.
Unleaded or diesel?
Not all fuels are created equal. Most people will get more mileage from a small bran muffin and a cup of fat-free milk than they do from a large glass of juice. That's because the sugar in the juice is a much more rapidly used energy source than that derived from the muffin and milk.
"The ideal breakfast is based on carbohydrate and protein," says G. Harvey Anderson, PhD, professor in the department of nutritional sciences at the University of Toronto. He theorizes that the most satisfying breakfasts deliver a quick shot of energy (by raising blood sugar levels rapidly) and then a longer term energy boost from high-fiber, complex-carbohydrate, protein-containing foods that slow digestion.
What does that mean for your sugar cereal? Toss a handful into a bowl of low-fat yogurt and then mix it up with some fiber-rich fruit. Other tag-team breakfasts include:
* Low-fat cheese and tomato slices on a whole-wheat English muffin
* High-fiber cereal with fat-free or lowfat milk and dried or fresh fruit
* Peanut butter and jelly on multi-grain bread
* Hard-boiled or scrambled eggs (or egg whites) with a couple of wheat crackers
* Low-fat yogurt and a grain-rich cereal bar
* A banana and a small handful of peanuts or almonds
Banish no-time-for-breakfast excuses
Excuse: I don't have time to make myself breakfast. The only things available to me at work are doughnuts and cookies from the vending machine.
When time is of the essence, think portable. Try a hard-boiled egg (keep a few in the fridge at all times) and a couple of crackers or string cheese and a piece of fruit. And for those real crunch times, keep packets of instant oatmeal, high-fiber breakfast bars and mini boxes of raisins stashed in your desk drawer.
Excuse: I just can't eat before 1:00 p.m.
You don't have to eat when the roosters crow, but it is a wise idea to eat within several hours of waking up. If you can't stomach much, try a few grapes or a wheat cracker and half a glass of juice. After a few days, your body might naturally look forward to this a.m. fuel-up and you can try more substantial meals.
Excuse: I'd like to eat breakfast but I'm afraid it will set my hunger into overdrive.
Many people experience less erratic eating patterns (like mid-afternoon and after-dinner munchies) when they eat several small snacks and meals throughout the day. Anderson says that in addition to being leaner, frequent nutritious mini-meal eaters — as opposed to those who eat one to two big meals per day — are often associated with cleaner bills of health.
Research has shown that people who skip breakfast may not be as successful with weight management as those people who eat breakfast regularly. Why? Eating breakfast may help you reduce snacking and avoid overeating.
Food is fuel
Eating breakfast is like filling up a gas tank. When you wake up in the morning, your body is low on fuel, like a car running on empty, explains Kathleen Zelman, MPH, RD, LD, director of nutrition for WebMD. A morning meal can kick-start your engine by giving your body energy.
Zelman warns that skipping breakfast may make you more likely to overeat later in the day to make up for the missed meal.
In fact, a study published in The American Journal of Clinical Nutrition suggests that breakfast eaters fall prey to impulse snacking less often than non-breakfast eaters.
Unleaded or diesel?
Not all fuels are created equal. Most people will get more mileage from a small bran muffin and a cup of fat-free milk than they do from a large glass of juice. That's because the sugar in the juice is a much more rapidly used energy source than that derived from the muffin and milk.
"The ideal breakfast is based on carbohydrate and protein," says G. Harvey Anderson, PhD, professor in the department of nutritional sciences at the University of Toronto. He theorizes that the most satisfying breakfasts deliver a quick shot of energy (by raising blood sugar levels rapidly) and then a longer term energy boost from high-fiber, complex-carbohydrate, protein-containing foods that slow digestion.
What does that mean for your sugar cereal? Toss a handful into a bowl of low-fat yogurt and then mix it up with some fiber-rich fruit. Other tag-team breakfasts include:
* Low-fat cheese and tomato slices on a whole-wheat English muffin
* High-fiber cereal with fat-free or lowfat milk and dried or fresh fruit
* Peanut butter and jelly on multi-grain bread
* Hard-boiled or scrambled eggs (or egg whites) with a couple of wheat crackers
* Low-fat yogurt and a grain-rich cereal bar
* A banana and a small handful of peanuts or almonds
Banish no-time-for-breakfast excuses
Excuse: I don't have time to make myself breakfast. The only things available to me at work are doughnuts and cookies from the vending machine.
When time is of the essence, think portable. Try a hard-boiled egg (keep a few in the fridge at all times) and a couple of crackers or string cheese and a piece of fruit. And for those real crunch times, keep packets of instant oatmeal, high-fiber breakfast bars and mini boxes of raisins stashed in your desk drawer.
Excuse: I just can't eat before 1:00 p.m.
You don't have to eat when the roosters crow, but it is a wise idea to eat within several hours of waking up. If you can't stomach much, try a few grapes or a wheat cracker and half a glass of juice. After a few days, your body might naturally look forward to this a.m. fuel-up and you can try more substantial meals.
Excuse: I'd like to eat breakfast but I'm afraid it will set my hunger into overdrive.
Many people experience less erratic eating patterns (like mid-afternoon and after-dinner munchies) when they eat several small snacks and meals throughout the day. Anderson says that in addition to being leaner, frequent nutritious mini-meal eaters — as opposed to those who eat one to two big meals per day — are often associated with cleaner bills of health.
Lose Weight to Save Your Heart
24 Ways to Add Excitement to Your Life
Want to energize your mind, body and soul? These 24 innovative ideas are guaranteed to fill your life with challenges and fun.
What better season than fall to energize your mind, body and soul? Even if you're not a student anymore, there are dozens of ways to get that rush of back-to-school energy. We've got some ideas — now you take some action!
1. Take an evening class
Have you always wanted to write an award-winning screenplay, whip up Celtic bracelets or speak French like a native of Provence? The time is now! Call your local community center and sign up for a noncredit course.
2. Get a makeover
Fancy yourself a redhead? Ask your hairdresser for a dye, or try a semipermanent rinse at home. And what about your makeup? Book an appointment with a department store cosmetics specialist, and leave looking like a new person.
3. Spend quality time with your parents
Banish pizza and videos and go out with Mom and Dad for dinner and a movie.
4. Find a blast from the past
Stop wondering what happened to your best friend from primary school — track him or her down and find out. It could rekindle a great friendship!
5. Clean out your wardrobe
Be brutal! If that dress clings in all the wrong places or that jacket looks like a tent since you lost weight, bag them for charity.
6. Put your hand up
Give something back to the community by volunteering to help a charity. Deliver meals to the elderly with Meals on Wheels. Sign up as a Red Cross volunteer. Help your local Humane Society by cleaning, feeding and walking stray dogs.
7. Spice up your social life
Spend a night at a karaoke bar or theme park or line-dancing with a group of friends, and tighten your stomach muscles with all the laughing you'll do.
8. Formalize your weight goal
Set on reaching a certain weight by your niece's wedding or your partner's 40th? Then try strategies to motivate yourself. List 10 things you'll enjoy when you're slimmer. Take two more walks a week. Drink one more glass of water per day.
9. Trace your family history
Who knows, you may discover some interesting skeletons in the closet or a famous long-lost ancestor. Local genealogical societies are a great resource, and a lot of information can be found online.
10. Create a fragrant garden indoors
Go on a shopping spree for scented candles, soaps, essential oils and potpourri. Want to be more hands-on? Hit the crafts shop and snap up some "how to" books on candle-making and soap kits.
11. Overdose on fresh air
Head to the park, but don't languish on a picnic blanket — get moving! Ride a bike, feed the ducks, throw a Frisbee, walk your dog, play a game of tag or rent some inline skates.
12. Absorb more culture
Art and history can be good soul food — spend an afternoon at a gallery or museum catching the latest exhibition. Can't be bothered fighting the crowds? Then check your local paper for smaller exhibitions at libraries or community centers.
13. Decode your dreams
Was that snake you dreamt of an omen of danger? Keep a dream diary by your bed to record your dreams right when you wake up. Then discover what your subconscious is telling you with a dream analysis book or by looking it up online.
14. Feel young again
Mickey Mouse in Fantasia, Thumper in Bambi — recapture the wonder you felt watching them by spending an afternoon at the movies and seeing the world through a child's eyes. If you don't have kids, offer to take your sister's or friend's kids — they'll love you for it.
15. Sit around a campfire
Tell ghost stories, roast marshmallows and bellow old campfire favorites. The warmth of friends and flame will relax and mesmerize you.
16. Go bazaar
Bright scarves, the smell of fresh flowers — at open-air markets your senses will get a complete workout. Better still, you can save time with diverse one-stop shopping by picking up ingredients for tonight's dinner, buying a new outfit, choosing a rug for the kitchen and purchasing some new house plants.
17. Plan the ultimate party
Make it an evening of wine-tasting, a literary occasion, a "fortune-telling" night (organize a psychic to come and give readings) or a beauty session where you and your friends give each other manicures and pedicures while sipping Champagne.
18. Redecorate your bedroom
Large, black, square candles atop a bed of cloves on square saucers provide a touch of the Orient. Or try mosquito netting hung from a ring above your bed. The only limit is your imagination — so decide what ambience you want to create, then go for it.
19. Get the team spirit
Want to have fun, make friends and burn calories all at the same time? Then sign up for a team sport such as basketball, soccer or ice hockey.
20. Make your own greeting cards
Enjoy the artistic challenge of design using colored cardboard decorated with anything from rose petals or leaves to watercolors combined with ink.
21. Save at the sales
Tired of the frantic, last-minute dash to find birthday presents? Banish the panic factor by buying gifts for friends and relatives well in advance at mid-season sales.
22. Breakfast in style
Pack a scrumptious breakfast, then take it to a scenic spot such as the beach or a local park.
23. Be a dancer
But don't play it safe. Instead of ballroom dancing, try Latino, Irish, belly or tap dancing. It will do wonders for your waistline and your coordination.
24. Consult on color
Should you buy that fabulous jacket in taupe or cream to best suit your complexion? Ask a color consultant (go to the department store to find one).
What better season than fall to energize your mind, body and soul? Even if you're not a student anymore, there are dozens of ways to get that rush of back-to-school energy. We've got some ideas — now you take some action!
1. Take an evening class
Have you always wanted to write an award-winning screenplay, whip up Celtic bracelets or speak French like a native of Provence? The time is now! Call your local community center and sign up for a noncredit course.
2. Get a makeover
Fancy yourself a redhead? Ask your hairdresser for a dye, or try a semipermanent rinse at home. And what about your makeup? Book an appointment with a department store cosmetics specialist, and leave looking like a new person.
3. Spend quality time with your parents
Banish pizza and videos and go out with Mom and Dad for dinner and a movie.
4. Find a blast from the past
Stop wondering what happened to your best friend from primary school — track him or her down and find out. It could rekindle a great friendship!
5. Clean out your wardrobe
Be brutal! If that dress clings in all the wrong places or that jacket looks like a tent since you lost weight, bag them for charity.
6. Put your hand up
Give something back to the community by volunteering to help a charity. Deliver meals to the elderly with Meals on Wheels. Sign up as a Red Cross volunteer. Help your local Humane Society by cleaning, feeding and walking stray dogs.
7. Spice up your social life
Spend a night at a karaoke bar or theme park or line-dancing with a group of friends, and tighten your stomach muscles with all the laughing you'll do.
8. Formalize your weight goal
Set on reaching a certain weight by your niece's wedding or your partner's 40th? Then try strategies to motivate yourself. List 10 things you'll enjoy when you're slimmer. Take two more walks a week. Drink one more glass of water per day.
9. Trace your family history
Who knows, you may discover some interesting skeletons in the closet or a famous long-lost ancestor. Local genealogical societies are a great resource, and a lot of information can be found online.
10. Create a fragrant garden indoors
Go on a shopping spree for scented candles, soaps, essential oils and potpourri. Want to be more hands-on? Hit the crafts shop and snap up some "how to" books on candle-making and soap kits.
11. Overdose on fresh air
Head to the park, but don't languish on a picnic blanket — get moving! Ride a bike, feed the ducks, throw a Frisbee, walk your dog, play a game of tag or rent some inline skates.
12. Absorb more culture
Art and history can be good soul food — spend an afternoon at a gallery or museum catching the latest exhibition. Can't be bothered fighting the crowds? Then check your local paper for smaller exhibitions at libraries or community centers.
13. Decode your dreams
Was that snake you dreamt of an omen of danger? Keep a dream diary by your bed to record your dreams right when you wake up. Then discover what your subconscious is telling you with a dream analysis book or by looking it up online.
14. Feel young again
Mickey Mouse in Fantasia, Thumper in Bambi — recapture the wonder you felt watching them by spending an afternoon at the movies and seeing the world through a child's eyes. If you don't have kids, offer to take your sister's or friend's kids — they'll love you for it.
15. Sit around a campfire
Tell ghost stories, roast marshmallows and bellow old campfire favorites. The warmth of friends and flame will relax and mesmerize you.
16. Go bazaar
Bright scarves, the smell of fresh flowers — at open-air markets your senses will get a complete workout. Better still, you can save time with diverse one-stop shopping by picking up ingredients for tonight's dinner, buying a new outfit, choosing a rug for the kitchen and purchasing some new house plants.
17. Plan the ultimate party
Make it an evening of wine-tasting, a literary occasion, a "fortune-telling" night (organize a psychic to come and give readings) or a beauty session where you and your friends give each other manicures and pedicures while sipping Champagne.
18. Redecorate your bedroom
Large, black, square candles atop a bed of cloves on square saucers provide a touch of the Orient. Or try mosquito netting hung from a ring above your bed. The only limit is your imagination — so decide what ambience you want to create, then go for it.
19. Get the team spirit
Want to have fun, make friends and burn calories all at the same time? Then sign up for a team sport such as basketball, soccer or ice hockey.
20. Make your own greeting cards
Enjoy the artistic challenge of design using colored cardboard decorated with anything from rose petals or leaves to watercolors combined with ink.
21. Save at the sales
Tired of the frantic, last-minute dash to find birthday presents? Banish the panic factor by buying gifts for friends and relatives well in advance at mid-season sales.
22. Breakfast in style
Pack a scrumptious breakfast, then take it to a scenic spot such as the beach or a local park.
23. Be a dancer
But don't play it safe. Instead of ballroom dancing, try Latino, Irish, belly or tap dancing. It will do wonders for your waistline and your coordination.
24. Consult on color
Should you buy that fabulous jacket in taupe or cream to best suit your complexion? Ask a color consultant (go to the department store to find one).
7 Steps To Six Pack Abs
If you have a large amount of body fat, it is not going to matter how much you work out at the gym to get great looking abs, because the extra fat will simply keep you from being able to show them off.
For your fantastic looking abs to show, you will first need to lose the excess weight, and here are seven key steps that can help you begin to lose body fat.
Eating 5 to 6 Small Meals A Day Is Important
When you are trying to burn fat, eating only three meals a day simply will not cut it. Your main goal is to keep your metabolism working and burning as much fat as it possibly can. When you only eat three meals per day, it has time to slow down, and this totally defeats your purpose.
Not only will your metabolism burn fat, but also it is hard at work draining energy and nutritional content that the meals you eat supply.
To aid your metabolism into working for you, the key is to keep it going, and this is achieved by eating 5 or 6 smaller meals a day. When you eat something small in between your regular meals, this will allow your metabolism to continue working in burning that excess fat off.
Another advantage is that you will not feel those hunger pains as often, in between meals. This in itself will cause you to want less food during your regular meals, so you will naturally eat less.
Protein bars that are high in protein and low in carbs are an excellent snack choice for in between meals. The brand Pure Protein bars is recommended.
Drink that water!
There are many benefits that we receive when we drink plenty of water. Water is important at any time, but especially when you are trying to lose weight and dieting. Our bodies are made up of 70% water, and it is important to we continually stay well hydrated.
When we consume food, water helps our bodies to utilize the nutrients, by helping to transport them to our body’s cells, as well as determining how the cells will use the nutrients. This is very essential when it comes to losing weight.
To maintain a healthy body, water is also very important in the process of eliminating wastes and flushing out all other toxins. Your complexion is also something that will benefit greatly from water.
When your ultimate goal is to put on muscle mass, water is also important for the elasticity of your skin. Drinking the right amounts of water can help you avoid stretch marks that can appear on skin that does not have adequate elasticity.
Water will also help to cushion your joints, which can be very important when you are trying to lose extra weight, because you will partially lose some of the fat cushion in your joints, and this is important for avoiding injury.
Remove The Bedtime Eating Habit
When you are sleeping, your metabolism slows down and does not burn off food as it does during the day. So, eating within three hours of your bedtime can mean your body will simply be storing the food you just consumed as fat
Cardio Exercise Is Very Important
The best diets in the world will not be able to benefit you to their fullest, if you do not incorporate cardiovascular exercise into your plan.
To achieve the best results, you should plan to do your cardio exercises right after you get up, spending about 20 minutes in the mornings before breakfast on your exercises, and at least 4 times each week.
Ultimately you will want to reach 45-minute cardio sessions, so you may try increasing your workout time by 5 minutes until you are able to do this. By doing these exercises early, you are able to take advantage of the fact that the glycogen stores are low at this time, and it allows your body to burn the fat faster.
A key fact to remember while doing cardio is you will want to be able to reach a heart rate level of 65% of what your maximum heart rate is. This can be figured by subtracting your age from 220, and then multiply it by 0.65.
You will want to maintain this heart rate level during your entire workout session. The importance of raising your heart rate is this is the perfect fat burning zone. Stopping once in a while just long enough to check your heart rate will ensure that you are maintaining the right level.
High Protein Is A Must!
Your entire goal of being able to keep your metabolism burning off fat effectively, without losing much muscle, is dependent upon your efforts of taking in high amounts of protein.
Carbohydrates, being your body’s main energy source is burned off first, then your fat will begin being used as fuel. To keep your body from using the muscle you have worked hard to achieve, you will want to make sure to take in high amounts of protein. In doing so, you will succeed in keeping your metabolism going.
Lower Your Carbohydrate Intake
We have already established that your body will burn carbs before it gets to the fat to burn. So one key step in losing weight is to cut down on your carbohydrate intake. It can be helpful to consume your daily amount of carbs with your breakfast meal, ensuring that you eat a combination of both protein and carbs.
Daily Multi-Vitamin
When you diet, this will generally mean a change in your eating habits. Because of this, it is important to take a daily multi-vitamin to ensure that your body is still receiving its essential amount of vitamins and minerals that are so important to staying as healthy as possible.
A Few Helpful Hints To Consider
- Since it takes around 15 minutes after you eat for your body to know it is full, just by waiting 15 minutes before you decide you want a second serving can help tremendously in preventing issues with over eating.
- As long as the foods you are eating are not overly high in carbs, do not hesitate in eating plenty of vegetables and fruits with your meals.
- 8 hours of sleep every night will provide you with an adequate amount of energy for the following day, and this is very important when you plan to restrict your carbohydrates intake.
For your fantastic looking abs to show, you will first need to lose the excess weight, and here are seven key steps that can help you begin to lose body fat.
Eating 5 to 6 Small Meals A Day Is Important
When you are trying to burn fat, eating only three meals a day simply will not cut it. Your main goal is to keep your metabolism working and burning as much fat as it possibly can. When you only eat three meals per day, it has time to slow down, and this totally defeats your purpose.
Not only will your metabolism burn fat, but also it is hard at work draining energy and nutritional content that the meals you eat supply.
To aid your metabolism into working for you, the key is to keep it going, and this is achieved by eating 5 or 6 smaller meals a day. When you eat something small in between your regular meals, this will allow your metabolism to continue working in burning that excess fat off.
Another advantage is that you will not feel those hunger pains as often, in between meals. This in itself will cause you to want less food during your regular meals, so you will naturally eat less.
Protein bars that are high in protein and low in carbs are an excellent snack choice for in between meals. The brand Pure Protein bars is recommended.
Drink that water!
There are many benefits that we receive when we drink plenty of water. Water is important at any time, but especially when you are trying to lose weight and dieting. Our bodies are made up of 70% water, and it is important to we continually stay well hydrated.
When we consume food, water helps our bodies to utilize the nutrients, by helping to transport them to our body’s cells, as well as determining how the cells will use the nutrients. This is very essential when it comes to losing weight.
To maintain a healthy body, water is also very important in the process of eliminating wastes and flushing out all other toxins. Your complexion is also something that will benefit greatly from water.
When your ultimate goal is to put on muscle mass, water is also important for the elasticity of your skin. Drinking the right amounts of water can help you avoid stretch marks that can appear on skin that does not have adequate elasticity.
Water will also help to cushion your joints, which can be very important when you are trying to lose extra weight, because you will partially lose some of the fat cushion in your joints, and this is important for avoiding injury.
Remove The Bedtime Eating Habit
When you are sleeping, your metabolism slows down and does not burn off food as it does during the day. So, eating within three hours of your bedtime can mean your body will simply be storing the food you just consumed as fat
Cardio Exercise Is Very Important
The best diets in the world will not be able to benefit you to their fullest, if you do not incorporate cardiovascular exercise into your plan.
To achieve the best results, you should plan to do your cardio exercises right after you get up, spending about 20 minutes in the mornings before breakfast on your exercises, and at least 4 times each week.
Ultimately you will want to reach 45-minute cardio sessions, so you may try increasing your workout time by 5 minutes until you are able to do this. By doing these exercises early, you are able to take advantage of the fact that the glycogen stores are low at this time, and it allows your body to burn the fat faster.
A key fact to remember while doing cardio is you will want to be able to reach a heart rate level of 65% of what your maximum heart rate is. This can be figured by subtracting your age from 220, and then multiply it by 0.65.
You will want to maintain this heart rate level during your entire workout session. The importance of raising your heart rate is this is the perfect fat burning zone. Stopping once in a while just long enough to check your heart rate will ensure that you are maintaining the right level.
High Protein Is A Must!
Your entire goal of being able to keep your metabolism burning off fat effectively, without losing much muscle, is dependent upon your efforts of taking in high amounts of protein.
Carbohydrates, being your body’s main energy source is burned off first, then your fat will begin being used as fuel. To keep your body from using the muscle you have worked hard to achieve, you will want to make sure to take in high amounts of protein. In doing so, you will succeed in keeping your metabolism going.
Lower Your Carbohydrate Intake
We have already established that your body will burn carbs before it gets to the fat to burn. So one key step in losing weight is to cut down on your carbohydrate intake. It can be helpful to consume your daily amount of carbs with your breakfast meal, ensuring that you eat a combination of both protein and carbs.
Daily Multi-Vitamin
When you diet, this will generally mean a change in your eating habits. Because of this, it is important to take a daily multi-vitamin to ensure that your body is still receiving its essential amount of vitamins and minerals that are so important to staying as healthy as possible.
A Few Helpful Hints To Consider
- Since it takes around 15 minutes after you eat for your body to know it is full, just by waiting 15 minutes before you decide you want a second serving can help tremendously in preventing issues with over eating.
- As long as the foods you are eating are not overly high in carbs, do not hesitate in eating plenty of vegetables and fruits with your meals.
- 8 hours of sleep every night will provide you with an adequate amount of energy for the following day, and this is very important when you plan to restrict your carbohydrates intake.
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