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Sunday, 20 May 2018

4 Most Recommended Air Fryer Freestyle And Flex Vegan & Weight Watchers Recipes

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Are you a weight watcher or do you intend to enroll to the weight watchers scheme online? Here are some of the recommended air fryer freestyle and flex recipes for weight watchers with their freestyle SmartPoint scores and nutritional information or fact. Air frying is one of the best cooking methods for weight watchers because it helps them to reduce the amount of fat in-take by avoiding the deep-fry oil method as much as possible and you still feed well as you wish.
recommended weight watchers vegan freestyle recipes
So here are the 4 most recommended air fryer freestyle and flex recipes for vegans and weight watchers I will share in this article:
  • Air Fried Chicken Parmesan
  • Savoury Vegan Air Fried Tofu Italian Style (Gluten-free) Recipe
  • Fat Free Healthy Vegan Onion Rings Air Fryer Recipe
  • Low-Fat Weight Watchers Mozzarella Cheese Sticks Recipes

A Man Reveals How He Started Lasting Up To 40 Minutes In Bed With His Woman

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Have you been looking for a permanent solution to premature ejaculation? Do you wish to last longer in bed with your wife? Has your wife been complaining of your inability to last long during intercourse or are on the verge of losing your marriage due to premature ejaculation? Here  comes the ultimate solution: MASCUM HERBAL PRIDE - remedy to all masculine sexual problems. Many people have testified about the healing remedy of this herbal product (purely herbal). Now, read this testimony:
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"I am Mr John Abiodun, a Computer Engineer.I repair Computer & Phone Accessories at Creek Market in Lagos. I used to be a One Minute Man and I don't even last up to two minutes in bed with my wife.

Thursday, 18 January 2018

See Frequently Asked Questions and Answers On Nutrition and Weight Loss

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Here are some answers to 14 commonly or frequently asked questions (FAQ) on nutrition and weight loss provided by two experienced Specialists in Health and Nutrition, and Weight Loss Dr. Dyan Joseph and Dr. Larsen Angela. They explicitly revealed the recommended meals and prohibited meals for weight watchers and also explained how alcohol reacts in the body. Study them carefully.
Nutrition and weight loss FAQ
Question 1: Is the consumption of chocolate totally bad for a weight watcher?
Answer: Cacao (cocoa) beans are high in beneficial antioxidants. However, they’re also more than 50% fat. And we never eat these cacao beans raw. We add sugar, fat, and milk. Like other things, a little dark chocolate from time to time is okay, but eating it every day is a bad idea.

Tuesday, 16 January 2018

The 5 Recommended Beans for Weight Watchers

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Beans have high nutritional content, which includes protein, fiber, iron, manganese, magnesium, folate, antioxidants, and phytochemicals. In the 1600s, Native Americans taught European settlers how to plant beans and corn together so that the bean vines would climb the cornstalks for support. Some people avoid beans because they’re concerned about intestinal gas side effects. The gas is caused by intestinal bacteria breaking down the natural sugars found in beans. This sugar is water soluble and is on the surface of the bean, so if you soak dry beans overnight and then drain off the water before cooking them in fresh water, the gas problems will go away. Beans are an excellent source of protein. One cup has twice as much protein as a cup of milk, equal to a 2-ounce serving of beef or fish. Beans are unsurpassed in fiber content. 
This article reveals the top 5 recommended beans for weight watchers and their health benefits and values.
Top recommended beans for weight watchers
The 5 Recommended Beans are:
  • Pinto Beans
  • Lentils
  • Kidney Beans
  • Navy Beans
  • Black Beans
I will now elaborate on each beans and also reveal their nutritional values and health benefits.

The 5 Recommended Nuts and Seeds For Weight Watchers

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Many nutritionist tend to think of nuts as snack foods, but they’re much more nourishing than that. Seeds and nuts deserve a place in our daily meals. Seeds and nuts grow all over the world and are very versatile in cooking. Their reputation has been transformed in recent years from high-fat villains to nutritional heroes. These fat-rich delights, once considered a no-no when trying to lose weight, have now been recognized as weight loss aids when eaten in moderation and in place of other fatty foods. The majority of their fat is the healthy unsaturated kind, with well-known cholesterol lowering, heart-healthy benefits. Seeds and nuts offer vitamin E, B1, B2, B6, pantothenic acid, and folate. They also provide calcium, iron, magnesium, and phosphorus. They’re rich in the trace minerals zinc, manganese, copper, and selenium, all of which help defend our bodies against oxidative damage. This article reveals the top, recommended nuts and seeds for weight watchers with the nutritional values and benefits of each of them.
Top 5 recommended nuts and seeds for weight watchers
The 5 Recommended Nuts and Seeds are:
  • Sunflower Seeds
  • Flax seeds
  • Walnuts
  • Almonds
  • Groundnuts and Peanuts
I will now elaborate on each nut or seed and also reveal their nutritional values and health benefits.

Sunflower Seeds

sun flower seeds
Sunflower seeds come from the familiar, large, daisy-like flower of the sunflower plant, which can grow as tall as 10 feet. Native Americans used the seeds as a snack, pounded them into meal, cooked them as a mash, and used them to make bread. Around 1500, Spanish explorers took the plants to Europe. By the 18th century, it was discovered that the seeds were valuable for their oil. The Russians remain the world’s top producer of the seeds to this day.

Read: How to Overcome Weight Loss Plateau

Nutritional Values of Sunflower Seed

Serving size: ¼ cup
  • Dietary Fiber = 3 g
  • Calories = 204
  • Total fat = 18 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 3 mg
  • Potassium = 226 mg
  • Total Carbohydrate = 7 g
  • Sugars = 1 g
  • Protein = 7 g

Health Benefits of Sunflower Seed

  • It is an outstanding source of E, the antioxidant vitamin
  • Sunflower seeds alleviate severity and frequency of hot flashes in menopausal women
  • Its phytosterol content helps to lower blood cholesterol levels
  • It reduce risk of colon cancer

Flax seeds

Flax seeds
Flax fiber is the source of linen, and other parts of the plant are used to make fabric, dye, paper, medicines, fishing nets, and soap. Charlemagne made flax popular in European culture. Impressed with its versatility, he passed laws requiring its cultivation and consumption. Canada is currently the leading producer of flaxseeds in the world, followed by China, India, and the United States. Nearly 100% of the U.S. crop is raised in North Dakota, South Dakota, and Minnesota. 

Nutritional Values of Flax seeds

Serving size: 2 Tbsps.
  • Dietary Fiber = 6 g
  • Calories = 110
  • Total fat = 9 g
  • Saturated fat = 1 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 6 mg
  • Potassium = 167 mg
  • Total Carbohydrate = 6 g
  • Sugars = 0 g
  • Protein = 4 g

Health Benefits of Flax seeds

  • Flax seed reduces attention deficit hyperactivity disorder (ADHD) by protecting neurons
  • It is a rich source of omega-3 fat, which provides protection from cognitive decline and depression
  • It decreases severity of autoimmune diseases and promotes bone health
  • The decreases severity of autoimmune diseases and promotes bone health


Franciscan monks planted walnuts in California in the 18th century, where the mild climate and fertile soil provided ideal growing conditions. California now provides 99% of the United States’ and 67% of the world’s supply of walnuts. The walnut’s botanical name, Juglans regia, comes from the Romans and means “the royal acorn of Jupiter.” The Afghani word for walnut is charmarghz or “four brains” because of the unique shape of the walnut kernel. Walnut trees can live for 250 years.

See: The 5 Recommended Beans for Weight Watchers

Nutritional Values of Walnuts

Serving size: 1 oz. (14 halves)
  • Dietary Fiber = 2 g
  • Calories = 185
  • Total fat = 18 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 1 mg
  • Potassium = 125 mg
  • Total carbohydrate = 4 g
  • Sugars = 1 g
  • Protein = 4 g

Health Benefits of Walnuts

  • Walnuts contain 16 polyphenols, therefore they have the highest antioxidant content among all tree nuts
  • The ellagic acid strengthens the immune system and helps prevent breast and prostate cancer in men.
  • Walnut's high levels of amino acid L-arginine help control hypertension
  • The omega-3 fatty acids contents in walnuts protect against rheumatoid arthritis, lupus, eczema, and psoriasis


almond seed
The almond is actually the seed of the fruit of the almond tree and is related to the other stone fruits like peaches, apricots, and plums. Almonds are mentioned 10 times in the Bible, beginning in the book of Genesis. California is the only state that produces almonds. With its soft texture, mild flavor, and light color, the almond can be eaten raw or toasted. When pressed, it yields a nutritious, delicately flavored almond milk, a delightful alternative to cow’s milk. 

Nutritional Values of Almonds

Serving size: 1 oz. (23)
  • Dietary Fiber = 4 g
  • Calories = 163
  • Total fat = 14 g
  • Saturated fat = 1 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 0 mg
  • Potassium = 200 mg
  • Total carbohydrate = 6 g
  • Sugars = 1 g
  • 64 Protein = 6 g

Health Benefits of Almonds

  • Almond seed is a good source of vitamin B2 (riboflavin), niacin, folate, potassium, other minerals
  • It is rated the highest of all nuts in fiber content— 4 grams per ounce
  • Almond seed lowers risk of diabetes and heart disease by moderating insulin spikes
  • The seed contains calcium which is good for bones, muscles, nerve function, blood pressure, immune defenses

Groundnuts and Peanuts

Peanuts are made with groundnut. They are not true nuts but legumes, like peas and beans. In 1870, P.T. Barnum began offering roasted peanuts in his circus as a snack food. Soon they began showing up in ballparks and movie theaters. Botanist George Washington Carver researched peanuts at Tuskegee Institute in Alabama, where he developed hundreds of uses for the peanut, including cosmetics, dyes, paints, plastics, gasoline, and nitroglycerin. 

Nutritional Values of Groundnuts and Peanuts

Serving size: 1 oz. (28)
  • Dietary Fiber = 2 g
  • Calories =166
  • Total fat = 14 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 2 mg
  • Potassium = 187 mg
  • Total carbohydrate = 6 g
  • Sugars = 1 g
  • 66 Protein = 7 g

Health Benefits of Groundnuts and Peanuts

  • Peanut is a rich source of cholesterol-lowering plant sterols
  • It is a good source of niacin, which lowers risk of Alzheimer’s disease
  • Peanut contains high monounsaturated fat—good for reducing body fat
  • Significant resveratrol content in peanuts cuts risk of cardiovascular disease
I have clearly explained 5 top nuts and seeds recommended for weight watchers. Try out the ones available in your locality.

See Also: How To Maintain Your Calorie Intake When Dining Out With Friends

I know you have some contributions to make in this article. I will be glad to see them in the comment section below. Please help us to reach your social media friends by clicking any of the share buttons below. Good luck!

Sunday, 14 January 2018

How to Overcome Weight Loss Plateau

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Have you been eating healthier food and exercising but you’ve stopped losing weight after some time? It could mean you’ve hit the dreaded ‘weight loss plateau’. Before you get too discouraged, you should know that it’s normal for weight loss to slow and even stall for a while. That is because your body has adapted to your current programme, and has learned to cope with the same energy demands while burning fewer calories. Perhaps it’s time to review your current programme and see if you need to shake things up a little. This article clearly explains how yo can easily overcome weight loss plateau.
how to beat weight loss plateau


Before you continue to lose weight, check your Body Mass Index (BMI) to see if you’re a healthy weight. If so, it shows you’re already a different person even without further weight loss.
Here are 10 ways to deal with a weight loss plateau.

Hang in there

If you’re burning more calories than you take in then sooner or later you will continue to lose weight. You may still be losing weight but it’s too small to register on the scales yet.

It’s not all about weight

You may have stopped losing weight but it’s only temporary. Think about all you’ve achieved – you’ve brought your weight under control, you’re eating healthier and feeling more energetic.

Calorie creep

One of the most common reasons for weight loss slowing is that your calorie intake can start to creep up again over time. Check your portion sizes haven’t increased and make sure your calorie counting is accurate.

Read: How To Maintain Your Calorie Intake When Dining Out With Friends

Start exercising

Regular exercise is one of the best ways of shifting those extra stubborn pounds that diet alone can’t budge. Find something you enjoy and that you can fit into a routine.

Step it up

Your body adapts quickly to a new exercise programme and learns to produce the same effort while burning fewer calories. You may need to step it up.

Try something new

Try different activities to work other muscles. Not only will change keep you motivated, new exercises will force your body work harder than it’s used to.

Be strong

Muscles are very good at burning calories. Regular muscle-strengthening activities, including heavy gardening and weightlifting, will give your weight loss a boost.

Reboot your motivation

If your motivation is flagging, think back to the start of the programme and your reasons for losing weight. Also, ask friends and family for support.

See your GP

Your GP can do tests to rule out any conditions that could be causing your weight loss plateau as well as discuss other weight loss advice.

How You Can Help to Hasten Your Weight Loss Goal

Millions of people wish they were thinner, but a wish is just a wish—on its own it doesn’t do much. Your first step is to set a weight-loss goal. Having a target weight in your mind—and on paper—increases the odds that you will be successful. Tape your number on your refrigerator door, your bathroom mirror, and other places where you can see it every day.

Now you need to set a second goal, a short-term goal, an immediate target. A long-term goal such as “lose 40 pounds in the next 12 months” can feel impossible when you’re standing at the bottom of the mountain. Lower your sights. Losing 3 pounds this month seems much more achievable, doesn’t it?

When you’ve lost 3 pounds and have only 37 to go, that mountain doesn’t seem quite so high. If you don’t achieve your short-term goal, set a new one! Just keep moving toward your long-term goal. Perfection is not required. Everyone misses the mark occasionally. The important thing is to keep moving ahead.

Don’t set yourself up to fail. Losing 40 pounds in 2 months isn’t a good goal. People who lose weight that quickly almost always gain it back. Set goals you can achieve. Achieving your short-term goal builds confidence and deepens your resolve. Three pounds at a time. Just 3 pounds. You can do it. Now let’s lose those first 3.

Read: The 5 Recommended Nuts and Seeds For Weight Watchers

Find Some Friends

Some people find things easier to do in a group. Are you one of them? Think of your friends from high school or college, church or community organizations. Co-workers can make excellent partners in weight loss. You can also go online, using Facebook or other social media. Your friends don’t all have to live in the same town. A friend is someone who will share the experience, act as a sounding board, and offer encouragement and suggestions, as well as be an accountability partner.

Weigh and Keep the Log

If you have a good bathroom scale, that’s all you need. If you weigh every day, be sure to weigh at the same time each day. Some people weigh less often, like once a week. Do whatever works for you. Joe Hamilton, the guy who lost 90 pounds, weighed himself only 3 or 4 times during the first 14 months. Joe knew he was losing weight from the notches in his belt. That was enough for him.

Other people might like to keep a daily log, writing down their weight each day. This is an equally good idea. Different personality types respond to different forms of measurement and feedback. But if you choose to weigh yourself daily, it’s important that you not get discouraged when you don’t lose weight for a few days.

You might occasionally even gain a pound or two. The important thing is your trend over time. Looking at your daily numbers to find a 7- or 10-day average is a more accurate way to measure your progress. The battle isn’t won in a day, a week, or even a month. You didn’t add the weight that fast and you’re not going to lose it that fast either. But you can lose it faster than you gained it.

Exercise Your Body

Before now, I have told you that weight loss is all about calories. Exercise burns calories, so supplementing your diet with exercise will help. But you don’t need to go to the gym. Just move more—take the stairs instead of the elevator. Park farther away when shopping. Always look for ways you can be more active.

How to Avoid Trans Fat

  • Avoid deep-fried foods because partially hydrogenated oil is used for deep frying
  • Before you take salad, ask if the salad dressing is made with partially hydrogenated oil. If yes, don’t eat. Lemon juice or olive oil is preferred for salad dressing.
  • Avoid dinner rolls because they are usually made with partially hydrogenated oil.  Also avoid the butter which contains highly saturated fat and also, the margarine which usually contains partially hydrogenated oil.
  • Don’t consume too much crackers because they’re almost always made with partially hydrogenated oils
  • Avoid cakes, pies, donuts, and other pastries. They’re loaded with shortening and partially hydrogenated margarines and oils.


Hydrogenated and “partially hydrogenated” oil and shortening are trans-fat.

Read: How to Detect Low and High Calorie Exotic Meals

I know you have some contributions to make in this article. I will be glad to see them in the comment section below. Please help us to reach your social media friends by clicking any of the share buttons below. Good luck!

Some Anti- Weight Loss Thoughts and How to Overcome Them

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Most times, you might feel discouraged to continue your weight loss exercises. May be because you forgot to do the exercise for some days or due to laziness or tiredness. Whatever it is that’s stopping you from getting more active, it might not be as much of a barrier as you think.
Here are some common reasons why we might avoid exercise and how to overcome them.
How to overcome weight loss thoughts

‘I don’t have time’

Achieving 150 minutes of physical activity a week is easier than you think. It doesn’t have to be structured exercise, like running or swimming. Walking to work, to the shops or the kids to school, gardening or taking the stairs all count. The easiest way is to work physical activity into your daily routine.

‘I’m too tired’

It’s not unusual to feel drained at the end of the day but exercise will relieve your tiredness and actually make you feel more energetic. With time, an exercise regime will also build your stamina, reducing feelings of lethargy.

Read: 9 Weight Loss Traps And How To Overcome Them

‘I don’t have the willpower’

Many people give up on their exercise regime soon after starting it. One of the best ways to stay motivated is to keep an exercise diary or exercise with a friend. Goal-setting can also be fantastic for keeping you motivated and working towards a target that suits you.

‘I don’t like exercise’

Memories of school PE may still colour your judgment but there are so many ways of getting active, and enjoying it. For example, if competitive sport was your worst nightmare, focus on a solitary activity such as walking, running, yoga or swimming.

‘It’s hard work’

Starting slowly and building up gradually are the key to enjoying exercise. The Couch to 5K or Strength and Flex podcast series are just the ticket. They are both designed to let your confidence grow along with your stamina and strength.

‘The weather is too bad’

Many people find running in the rain invigorating. Learn to love the weather; it’s bracing with the wind behind you and it can be fun splashing through puddles.

‘I’ve missed a session. I’ll never get back on track’

No one sails through never missing an exercise session. Just get your kit on and bear in mind you’re not back starting from scratch. The key is to rewind a bit. For example, if you’ve completed Couch to 5K but haven’t run for a while, schedule a road work for about three days and then resume from where you stopped.

Here are some other exercises that can help you regain fitness for the weight loss exercise. Try one of these to get your heart rate going:
  • At home: DVD workouts, Strength and Flex, 10-minute workouts
  • Outdoor: Walking, gardening, bowls
  • Solitary: Pilates, yoga, tai chi, swimming, running, rollerblading
  • With a friend: Badminton, dance classes, Zumba
  • With family: Park football, rounders, Frisbee, hiking

‘I’ll look stupid’

It can be hard to get active in public if you’re out of shape or not used to exercise. But you can overcome this. Start off exercising at home or plan to run when no-one’s about. Your confidence will soon grow.

Some Weight Loss Motivation Tips

Are you feeling discouraged, here are some discouraging phrases that might come into your mind and a few tips to keep you motivated and keep you moving.

‘Help – I’ve blown it’

Fix: Expect setbacks. It’s to be expected that you give in to temptation once in a while, but don’t let that become an excuse to give up on trying to lose weight. So, if you had a slice of chocolate fudge cake at work today, pick yourself up, put it behind you, move on and get back on the wagon straight away.

‘Help – I still get hunger pangs’

Fix: Fill up on fiber. There is no need to feel hungry when trying to lose weight. Check that you’re sticking to your daily calorie limit. Don’t be tempted to consume less than that. Fill up on low-calorie fiber-rich foods as much as you can. They’re best for staving off hunger pangs and helping you feel full.

‘Help – I don’t think I can carry on’

Fix: Reward yourself. Adopting healthier habits can sometimes feel like hard work. Try setting yourself a series of mini-goals as you progress through your weight loss journey. A mini-goal can be whatever you want it to be. It doesn’t have to be weight-related. Every time you achieve a mini-goal, treat yourself with a non-food reward.

‘Help – I’ve lost weight but not inches’

Fix: Be patient. Everyone’s body-fat distribution is different, so the inches come off a little differently too. Initially, you may lose weight without losing inches. Be patient, and the inches will drop off in time. You’ll soon notice your clothes getting looser and your body looking slimmer.

‘Help – I’ve stopped losing weight’

Fix: Try something new to kick start weight loss. Perhaps you’ve been losing weight nicely but for the last week or so, the scales have stayed the same. It’s the dreaded weight loss plateau. Don’t worry, this is normal. Check that you’re sticking to your calorie limit. Are you forgetting to count a snack here or there, or overdoing your portion sizes?

Also, it can really help to kick start things by doing a little more exercise, or to try a different type that challenges your body in new ways.

How to Overcome Temptations that Inhibit Weight Loss

 If you are trying to lose weight, you must have some hard times and temptations that might try to discourage you. Here are some tips to help you overcome these weight loss temptations.

  • Before eating, ask yourself if you’re really hungry
  • Don’t store junk food, such as chocolate and crisps, at home
  • Stock up on healthier and lower calorie food for when hunger strikes
  • Keep yourself busy so you’re not always thinking about food
  • Never shop hungry. Prepare a shopping list and stick to it
  • Don’t ban foods. You will only crave them more

See How Oil Affects Your Weight and Health

  • Oil is a calorie heavy weight, so watch how much you use when cooking. A tablespoon of vegetable oil contains about 120kcal.
  • Just a few more tablespoons of oil – and that includes healthier oils such as olive oil - can add hundreds of calories to your meal.
  • Always measure cooking oil rather than pouring it from a container: this will help you to use less.

Read: How To Maintain Your Calorie Intake When Dining Out With Friends

I know you have some contributions to make in this article. I will be glad to see them in the comment section below. Please help us to reach your social media friends by clicking any of the share buttons below. Good luck!

Saturday, 13 January 2018

How To Maintain Your Calorie Intake When Dining Out With Friends

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In a perfect world, family and friends would do nothing but encourage you on how to lose weight. In reality, it’s not always like that. You may have had a friend tell you, “just one more drink won’t hurt” or a partner say, “forget the gym tonight, let’s go out for dinner” or a parent who urges you to have another slice of their homemade cake. It’s probably well-meaning. But that doesn’t help when it comes to sticking to your daily calorie allowance. This article reveals how you can resist peer group pressure in your weight loss plan and also control your calorie intake when eating out with relatives.
how to avoid peer group pressure while eating out

Here are seven ways to resist peer pressure:
  • Get home support. Tell your family how much you value their support. The more involved they feel, the more sensitive they’re likely to be.
  • Ask those around you not to offer you your favourite treats so you don’t give in to temptation.
  • Plan evenings out in advance to adjust your calorie intake during the day so you don’t go over your daily allowance.
  • Avoid “rounds” at the pub. They can force you to keep up with your friends’ drinking. Sit them out and buy your own drinks.
  • If you’re eating out, decide beforehand what you’ll eat. Many restaurants display menus online.
  • Learn to say no. It’s not unfriendly to refuse unwanted food or drink offered by loved ones. Be polite but firm.
  • Celebrate your success. When you hit a target, let everyone know so they see how much it means to you.

How to Control Your Calorie Intake When Dinning With Friends

Going out for a meal? Don’t panic. I have got you covered. These tips will help you enjoy the occasion without breaking the calorie bank.

See Frequently Asked Questions and Answers On Nutrition and Weight Loss

Read the menu online

If you know which restaurant you’re going to, look up their menu online to work out the lower-calorie options and figure out your expected calorie intake. Planning ahead like this will help you make better choices and avoid temptation.
how to maintain your calorie intake

Don’t skip a meal

Don’t ever skip breakfast or lunch to build calorie credits for your evening out. Stick to your daily meal routine to keep your appetite under control throughout the day. If you go over your calorie allowance, don’t worry: simply reduce your calorie intake the following days.

Read: Some Anti- Weight Loss Thoughts and How to Overcome Them

Stick to one course

It’s perfectly acceptable to have just a main course. And don’t feel the need to finish your plate. Try to stop eating before you feel overly full. If you can’t resist having a starter or a dessert, find someone to share it with.

Downsize your portions

To avoid eating too much, order a starter and a side dish as your main course instead of one of the larger mains on the menu.

Avoid deep-fries

Avoid food that is deep or shallow fried, battered, pan-fried, marked as ‘crispy’ or with pastry. These are high in fat. Instead, look out for grilled, roasted, poached, steamed or baked dishes.

Opt for tomato

Avoid cheese, cream or butter-based sauces, which are high in fat and pack a calorie punch. Instead, go for tomato or other vegetable-based sauces.

Beware of high-calorie salads

Watch out for high-calorie toppings such as croutons, cheese, bacon and nuts. Ask for salad dressing on the side and add only as much as you need.

Take your time

Eat slowly, enjoy every mouthful. You’ll feel satisfied before you feel full and have more chance to take part in the conversation and enjoy the atmosphere.

Share dessert

Go for healthier options such as fruit based desserts, including crumble. If you can’t resist a decadent dessert, share it with a friend.

Don’t drink your calories

Alcohol and sugary soft drinks can be high in calories. Go for water or sugar free drinks.

Read: How to Detect Low and High Calorie Exotic Meals

Other Alternative Ways to Know How Many Calories Present in a Meal

While many menus now list calories, it’s not always possible to work out the calorie content in a restaurant or takeaway meal. These tips may help:
  • Choose sauce-free dishes, such as grilled meat, baked fish or tandoori dishes. Some sauces and dressings can push up a dish’s calorie content
  • Ask what’s in a dish or how it’s been cooked – the restaurant should be happy to tell you
  • If you aren’t sure, ask for a dish to come without a ‘suspect’ item
  • Try to keep track of exactly what you eat and the amount so you can estimate up the calories accurately

Some Healthy Side Dishes

Always consume a lot of vegetables. You can add it to your meal or use it as a full meal.  Here are some other healthy food that will help to check your weight.
  • Broccoli
  • Mixed leaf salad
  • Carrots
  • Beans
  • Mushrooms
  • Kale
  • Watercress
  • Spinach
  • Cabbage
Carefully apply all these tips mentioned in this article when ever you are dining out with friends and relative. It will help you maintain your weight loss plan.

I know you have some contributions to make in this article. I will be glad to see them in the comment section below. Please help us to reach your social media friends by clicking any of the share buttons below. Good luck!

9 Weight Loss Traps And How To Overcome Them

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Are you struggling to lose weight? Find out some activities and tips that could be tripping you up. Here are some of the most common weight loss traps and how to overcome them.
9 weight loss obstacles and how to beat them

Skipping Meals

Skipping breakfast can lead to unplanned and unhealthy mid-morning snacking or bingeing at lunchtime. Skipping any meal is a bad idea. It may reduce your calorie intake for a brief period, but you’ll be much hungrier later on and more likely to overeat.


Go for breakfasts containing fiber, such as wholegrain bread or porridge. Also eat regularly and don’t starve from one meal to the next. Have some healthier snacks handy just in case.

Read: See Why You Should Consume More Fiber Daily

Losing track of your calories

A cafe latte, a handful of crisps, a piece of chocolate, a biscuit and mindless munching can easily sabotage an otherwise well-planned diet.


Make a note of every bite to stay within your calorie allowance.

Unhealthy snacking

High-calorie snacks will do your waistline no favours, but healthier snacks can help you control hunger and keep your energy levels up.


Choose snacks with fiber such as fruit, veg and wholegrain food. 

Lapping up low-fat 

‘Low-fat’ or ‘fat-free’ doesn’t always mean low calorie.


Always check food labels for fat, sugar and calorie content.

Drinking too many calories

Some fancy coffees, sweet fizzy drinks, smoothies and alcoholic drinks can pack a calorie punch.


Go for water (still or sparkling) with a slice of lemon, tea or coffee with reduced-fat milk, or herbal tea.

Checking Your Weight too often

Your weight can fluctuate from day to day, so weighing yourself daily may not give a true picture of your weight loss.


Weigh yourself once a week and use other goals to measure progress.

Read: Some Anti- Weight Loss Thoughts and How to Overcome Them

Setting unrealistic goals

Weight is a gradual process. Thinking you’ll lose half a stone (3kg) in your first week is probably setting yourself up for failure. A realistic goal is vital to successful dieting.


Smaller goals are the building blocks to weight loss success.

Gaining weight from exercising

Take care not to cancel out the calories you’ve burned during exercise by eating more afterwards or you might end up putting on weight.


Mind your calorie intake especially when you are hungry after the exercise.

Eating oversize portions

This is a common reason why people struggle to lose weight.


Use smaller plates and stop eating before you feel full.

See Frequently Asked Questions and Answers On Nutrition and Weight Loss

Tips to Avoid Weight Gain in Order to Meet Your Weight Gain Plan

  • Stick to your daily recommended units. Men shouldn’t regularly drink more than 3-4 units of alcohol a day. Women should not regularly drink more than 2-3 units a day. As a guide, a pint of lager and a 250ml glass of wine both contain 3 units of alcohol.
  • Alternate an alcoholic drink with a diet soft drink or water – this will help to prevent you becoming dehydrated.
  • Choose drinks with a lower ABV (Alcohol By Volume) instead of your usual tipple. There’s an increasing range of lower alcohol choices available and most also have fewer calories.
  • Don’t drink on an empty stomach, as this can lead to snacking. If you do snack while drinking, avoid high-calorie snacks such as crisps, pork scratchings chips. Try lighter options such as pretzels, plain popcorn or oven-baked crisps.
  • Drinking in rounds can mean you end up drinking more than you intended. Opt out and drink at your own pace.
  • Try cutting down with a friend, as you’ll be more likely to stick to it with moral support.
  • Eat a healthier dinner before you start drinking. Order or cook before you start drinking so you’re not tempted to go for the less healthy options.
  • Avoid ‘binge drinking’. Drinking a large amount of alcohol over a short period of time may be significantly worse for your health than frequently drinking small quantities.

Do You Know That:

  • A pint of 5% strength beer = a packet of McCoys salted crisps (170kcal)
  • A standard glass (175ml) of 12% wine = one Cadbury Heroes miniature bar (126kcal)
  • A double measure (50ml) of 17.5% fortified wine = one Asda bourbon biscuit (65kcal)
  • A glass (50ml) of (17%) cream liqueur = a Milky Way bar (118kcal)
  • A standard bottle (330ml) of 5% alcopop = three Lees teacakes (237kcal)

Do The Following For Your Own Good:

  • Swap a pina colada for a mojito and save 326kcal
  • Swap a pint of lager for lager shandy and save 100kcal
  • Swap double rum and coke for single vodka, lime & soda and save 107kcal
  • Swap a large glass of white wine for a white wine spritzer with soda and save 35kcal
Carefully note these weight loss traps and beat them with the tips mentioned in this article.

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How to Detect Low and High Calorie Exotic Meals

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Not all food that look healthy are healthy for you, especially exotic meals from other countries. Most times weather also determines how effective a meal will be in the body of consumers in a particular country. Most food that look appetizing contain high calorie which will increase your wait. However, there are some things you should check in a meal to know if it is healthy for you or not. Here are some tips to help you select lower-calorie options when you fancy foreign attractive meals.
Low Calorie Exotic Meals


Avoid cheese and cream-based pasta sauces, such as alfredo or carbonara.

Thumbs up: Thin pizzas with veg toppings, tomato-based sauces, vegetable-based soups, grilled dishes.

Thumbs down: Cheesy and meaty pizzas, salami, creamy sauces, garlic bread, and lasagna.

Read: Weight Loss Diets And Calorie Consumption Allowance

Read Also: 9 Weight Loss Traps And How To Overcome Them


Chinese food can be low-calorie. Just avoid sweet sauces and anything fried or deep-fried.

Thumbs up: Stir-fries, steamed dumplings, steamed veg, plain boiled rice, steamed fish or chicken.

Thumbs down: Anything deep-fried or sweet and sour, prawn toast, spring rolls, egg fried rice.


Thai food is great as it tends to feature lots of steamed or stir-fried vegetables.

Thumbs ups: Salads, stir-fries, steamed rice, broth soups.

Thumbs down: Coconut milk dishes, fried rice, peanut sauce, crispy noodles.


In spite of its reliance on frying, there are plenty of healthier choices.

Thumbs up: Tomato-based sauces, tandoori dishes, plain or basmati rice.

Thumbs down: Bhajis, poppadums, creamy curries, pilau rice, and naan bread.

Tips to Guide You When You Go to Eat in a Restaurant

  • Banish the buffet: It’s hard to control your portion size at an all you-can-eat buffet. It’s a real test of willpower and the food tends to be less than healthy. The solution? Avoid them completely!
  • Order less: There’s no need to cry off takeaways when trying to lose weight, but portion control is key. Try to avoid ordering more food than your need.
  • Be Plain and simple: Steer clear of creamy sauces and meals with lots of cheese.


British favourites such as fish and chips, pub meals and traditional breakfasts can easily blow your calorie budget. Avoid fried foods, ploughman’s lunch and pastry based foods such as Cornish pasties and steak and kidney pie. Thin-cut chips and roast potatoes are also a no-no.
Instead, try lean meat, grilled salmon or white fish. And for side dishes, stick to jacket potatoes, steamed vegetables and salad.

Some Low Calorie Food that You Must for a Successful Weight Loss Plan

Some food, especially junk food may contain low calorie but contain excess amount of sugar which will make you gain weight instead of losing weight. If all you can think about is chocolate, biscuits or crisps, here are some lower-calorie substitutes.

Beware that although lower in calories, some of these swaps can still be high in sugar. Also, lower-calorie should not be taken as a license to indulge.
  • Crisps swap for lower-fat, lower-salt oven-baked crisps, which contain up to 70% less fat than standard varieties.
  • Pork scratchings – try swapping for homemade air-popped, plain popcorn.
  • Ice-cream – opt for lower-fat frozen yogurt, or try sorbet made from sweetened water flavoured with fruit.
  • Cereal bar – despite their healthy image, most cereal bars are high in sugar and fat. Look out for bars that are low in sugar, fat and salt.
  • Chocolate swap for a lower-calorie hot instant chocolate drink. You can also get chocolate with coffee and chocolate with malt varieties.
  • Biscuits swap for oat cakes, oat biscuits or unsalted rice cakes, which contain fiber.
  • Sweets – Try dried fruit such as raisins, sultanas, dates, apricots or figs, etc.
  • Cake – Swap for a plain currant bun, fruit scone or malt loaf. Avoid toppings like butter, icing, jam or cream.
  • Sugary fizzy drinks – Try mixing sparkling water with unsweetened fruit juice, or choose a lower-calorie diet variety.

See Why You Should Keep a Food Diary

A food diary can help you identify and tackle problems such as emotional eating. Keeping a food diary involves writing down what you ate, whether you were actually hungry, when you ate and watching for the triggers.

You can use a notebook or one of several food diary charts freely available online. Alternatively, food diaries are often included in weight loss apps on mobile devices.

Read: 20 Free Ways To Improve Your Body Fitness Shape Faster

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