What are the Best Exercises for the Extremely Busy?

 Getting in a good workout can be challenging, considering how busy most of us are.

A workout doesn’t have to involve a lot of equipment nor an hour of time. 

The exercise program that follows is not designed to be a complete program, but it is a worthwhile workout that you can sneak in when you just don’t have the time to visit the gym.

If the following exercises are too easy, add weight, more sets, or extra repetitions.

Read more: 6 Top Snack Tips for Successful Dieting & Exercise Regimen!

Let’s get started:

1. Pushups. If you’re in great shape, do 100 correctly formed pushups as quickly as possible, taking breaks as needed.

If you struggle to do one good push up, try doing them on your knees, or stand at the base of the stairs and put your hands on the stairs.

The key is to make it easy enough that you can do at least 10-20 repetitions.

2. Bodyweight squats. From a standing position, squat down and stand back up. Do as many as you can and try to go all the way down until your thighs are parallel to the floor. If that’s too difficult, grab a doorframe to pull yourself back up.

3. Jump squats. These are similar to the bodyweight squats, but instead of just standing up, you’re going to jump as high as you can, land softly, and repeat. Do as many as you can. This is a tough one.

4. Lunges. To lunge, you simply take a big step and then lower yourself down until your back knee just grazes the ground. This one will really help to stretch out your hips and challenge your balance.

5. Jump lunges. As you come up from your standard lunge, jump up and switch your legs in the air. Go back down and repeat.

6. Jump. Jumping is great exercise. Hop on one foot, jump on two feet, then alternate to hop on the other foot. Use a jump rope if you like. Jump for height or long jump. Jumping is good for your bones and keeps your nervous system sharp.

7. Stairs. If you have access to a multi-story building, walk up a few floors and walk back down. If you’re in decent shape, try running up the stairs. Who needs a stair machine at the gym?

8. Leg raises. Lie on the floor, lift your feet a few inches off the ground, and hold them up for as long as you can.

The higher you lift your legs, the easier it will be. If that’s still too hard, bend your knees. If the standard form is too easy, you can hang from a bar or a tree limb and lift your feet up to your hands. Find a variation that works for you.

Getting a good workout can be as simple using your body for resistance.

These exercises don’t require a lot of room or any fancy equipment. 

Just the pushups, bodyweight squats, and leg raises are enough to keep most folks in decent shape.

Give these exercises a try the next time you’re short on time.

You’ll be pleased with the results.

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9 Things Mentally Strong People Do To Achieve Success in Life!

 There are many ways to categorize people: short and tall, intelligent and simple-minded, athletic and clumsy.

One way to classify people is mentally strong and weak.

It’s easy for you to think of someone that’s mentally strong and another that’s weak. We all know what that means, but have you considered the actual differences between these two types of people?

The differences are real and significant.

Read more: 8 Best Ways to Enhance Your Ability to Stay Relaxed in all Stressful Situations!

There are many things that mentally weak people either can’t or won’t do. Can you guess what these things are?

Mentally strong people consistently demonstrate these behaviors:

1. Get started. Mentally strong people do a wonderful job of getting started. They are aggressive starters.
   1. There are a few mentally weak people that are good at getting started, but most quickly run out of gas. The average mentally weak person does a decent job of planning, but never takes the first step when it comes time to take action.
2. Finish. Getting started is only part of the battle. Mentally strong people are also good at crossing the finish line. Are you one of those people that seems to give up before you complete anything significant? If so, you’re not as mentally strong as you could be.
3. Do the hard things that need to be done. To be successful at anything substantial, it’s necessary to do some difficult things. These difficult things might require a few failed attempts, learning something challenging, or simply doing something that’s uncomfortable.
   1. Mentally weak people avoid these types of activities as much as possible.
4. Embrace change. Strong people make the most of change. Weak people avoid change or are paralyzed by it.
   1. Change is a wonderful opportunity for growth and progress. Strong people take advantage of change while weak people are harmed by it.
5. Take risks. Calculated risks are a part of creating massive success. Mentally strong people are able to avoid taking foolish risks or playing the game of life too conservatively. They find the optimal middle ground.
   1. Mentally weak people either give in to foolish urges and risk too much, or they are too conservative.
      
6. They don’t resent the success of others.  Strong-minded people are comfortable, or even happy, when others are successful. Weak-minded people are jealous or resentful of those that do well in life.
7. Persevere. Mentally weak people give up far too quickly and easily to ever achieve much. Those with stronger minds manage to persevere until they are successful.
8. They say, “no” quickly and easily. Some people have a hard time saying no. However, mentally strong people are able to say “no” when needed and don’t lose any sleep over it. They’re able to stay on track when it comes to their goals.
9. Delay gratification. The most successful people are able to delay gratification for years. The inability to delay gratification is a serious weakness. If you need to feel good or be rewarded right now, you’ll struggle to ever accomplish anything significant.

Mentally strong people have many advantages in the world.

They get more done and are more effective at dealing with obstacles. 

They’re able to refuse requests that are too inconvenient. They persevere when the average person would simply give up. They also leverage change to their advantage.

In short, mentally tough people are able to do the things that mentally weak people won’t do. This is a huge advantage. It’s very difficult for a mentally weak person to compete with someone that is much stronger mentally.

Look at the list above and see where your mental toughness lies. You can learn to be tougher, and the results in your life will improve along with your toughness.

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9 Best Ways to Accomplish Anything Your Heart Desires – A Proven Process!

 No one can tell you how to do everything.

However, there is a general process that can be followed to accomplish nearly anything. 

Understanding this process and following it can make all of your dreams come true.

However, that doesn’t mean that success is easy. It only means that there is a process that provides predictable results. You still have to do the work!

Use this process to accomplish anything your heart desires:

Read more: 8 Best Ways to Enhance Your Ability to Stay Relaxed in all Stressful Situations!

1. Know what you want to accomplish. If you want to accomplish something, you have to know what that something is. Be clear on the specific outcome you wish to create. Most people fail to even accomplish this step. Choose something and have a clear idea of what you’re trying to do.

2. Create a plan. Now that you have an objective, you need a plan to follow. Your plan is likely to change over time, but you need a roadmap in order to get started. Make a plan and take the first step.

• Your plan will become more obvious after you get started. You only need to see the next step in order to make progress. The path will reveal itself as you make progress. Getting started is the challenging part.

3. Determine your internal and external obstacles. Internal obstacles are doubts and other negative emotions and thoughts about your objective or the path to your objective. It’s important to resolve these if you want to be successful.

• External obstacles are things like time, money, finding clients, finding a mentor, and so on. Many of these obstacles are predictable. Have a plan for dealing with them.

4. Set short-term goals. If your objective is going to take more than a few months, set short-term goals. This will keep you on track and maintain your focus. It’s too easy to procrastinate on something that will take you a year to complete.

5. Plan your day. Make the most of each day by having a plan for your day. Look at your objective and your plan and schedule your time accordingly. It’s best to do this in the evening, so you’re ready to get to work in the morning. Avoid starting your day without a plan for your day.

6. Lose the timewasters. We all waste time. Think about how you most commonly waste time and find a way to remove those things from your life. If they can’t be removed, minimize their impact.

7. Enhance your mindset. Your mindset affects your motivation, energy levels, perspective, and how you make decisions. Adopt a positive mindset that supports your goals.

8. Decide to never quit. This is a hard one for most people. Most people either fail by never getting started or by quitting before their objective is reached. Perseverance might be the most important quality you can have if you want to be successful.

9. Find a mentor. Unless you’re very clear on how to achieve your objective, a mentor can save you a lot of wasted time and heartache. Even a book can be considered a mentor of sorts. Many experts write books. They put wisdom and ideas into those books. If you can read, you have a mentor.

The process for being successful isn’t a secret.

The challenge is getting yourself to take action and to persevere long enough to become successful. If you can do those two things, you can accomplish just about anything.

Pick a goal and go for it. Whether it is about losing weight as quickly as possible, finding a true love, better your health or gaining success in your business, it will be hard work, but it’s not as hard as dealing with the regret of never trying.

Give yourself a chance and see what happens. Please share if you love today’s tips!
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How to Enjoy Life More with a Healthier Gut!

 Friendships can do more than protect your mental health.

They may also help you to maintain a healthy gut.

A growing body of research suggests that your social life is linked to many indicators of physical health, including your gut microbiome. 

For example, a study of chimpanzees in Tanzania found that they had 20 to 25% more bacterial species present during the wet season when they’re less isolated.

While studies to date have involved monkeys and chimpanzees, scientists believe the findings could apply to other primates, including humans.

Read more: Daily Positive Affirmations: I Enjoy Healthy Weight Loss.

That’s important because gut bacteria play an essential role in digestion, immunity, and other functions.

Take care of your friendships and your stomach. Learn more about the social path to a healthier gut.

Tips for Being More Social

The 2021 State of American Friendship Survey found that Americans have fewer close friendships than in the past, talk to their friends less, and experience less support.

Turn things around with these helpful strategies:

1. Take risks. You might feel awkward about reaching out to new acquaintances and deepening your current relationships. However, the rewards are worth it. Focus on what you have to gain.
2. Keep in touch. Staying connected requires time and effort. Make your relationships a priority. Set aside time in your schedule for friends and family. Gather together for shared meals. Plan outings and potluck parties.
3. Make small talk. Brush up on your conversation skills. Chat with friendly strangers at coffee shops and airports.
4. Share your feelings. Build trust by allowing yourself to be vulnerable. Talk openly about your thoughts and emotions. Listen attentively when your friends need support.
5. Follow your interests. Are you having trouble making friends outside of work? Try reaching out to others who enjoy the same things you do. Sign up for cooking classes or dance lessons. Join a choir or a book club.
6. Pace yourself. According to some research, it takes about 50 hours to form a casual friendship and more than 200 hours to grow closer. Take your time and let things progress naturally.

Other Tips for Maintaining a Healthy Gut

The rest of your lifestyle matters too!

Try these additional steps for maintaining a balanced gut microbiome:

1. Work out. Regular exercise increases beneficial gut microbes and decreases the harmful ones. Find a variety of activities you’ll enjoy and want to stick with. Make your workouts social by getting a fitness buddy and taking group classes, or better yet join a CrossFit session.
2. Increase your fiber. Protect your stomach lining and nourish your gut bacteria with a high-fiber diet. Smart choices include vegetables, whole wheat pasta and cereals, legumes, and nuts.
3. Consume both probiotics and prebiotics. Are you confused about probiotics and prebiotics? Probiotics are live bacteria, while prebiotics are the fiber they feed on. You can find them both in supplements and certain foods.
4. Enjoy fermented foods. While fiber-rich foods give you prebiotics, fermented foods are a top source for probiotics. That includes yogurt and tempeh, as well as kefir and kombucha.
5. Limit ultra-processed foods. On the other hand, highly processed foods destroy healthy gut bacteria. Cut down on cookies, cakes, and chips, along with red meat and alcohol.
6. Eat tomatoes. Daily tomato consumption has been linked to a positive shift in gut bacteria, in a new study by Ohio State University. That’s promising news because tomatoes are so popular that they represent 22% of the vegetables we eat.
7. Manage stress. Chronic tension causes increased stress hormones and inflammation that can disrupt your gut. Relax with exercise and calming activities.

Friendships and a balanced gut help you to enjoy life more. 

Increase your health and happiness by staying connected, eating a nutritious diet, and exercising regularly.

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St. Valentine's Day!

 St. Valentine's Day is an occasion to show others that you care by giving gifts from the heart.

Many commercially-available gift ideas can cost a decent amount of money, putting people off from being able to buy the gifts they want for this special occasion.

Fortunately, there are a wide variety of ways to save money on meaningful St. Valentine’s Day gifts.

Read more: How to Create a Life Plan and Avoid Allowing Luck to Rule Your Life!

1. Something to do. Most things that you and your loved one can do on St. Valentine's Day can be relatively inexpensive.  Rather than taking your significant other out for a night on the town, consider a quiet homemade dinner at home and a rented movie.
Sometimes low-key St. Valentine's Day celebrations are the most special. Listen to music, talk to one another about your dreams, and just enjoy each other’s company. Good conversation and company are free. 

2. Small trinket items. Just because you can't afford a large or extravagant gift, it doesn't mean you can't buy your loved one some truly meaningful small gifts. Fill a gift basket with a variety of small trinkets and items that he or she will enjoy.  

• For a lady, this might be stationery, stickers, lotions, jewelry, and other items on sale. Throw in some of her favorite candies or other trinkets as well, depending on what interests her. 

• For a gentleman, this might be gizmos, gadgets, tools, and these amazing and tasy healthy jellies that will improve on his health, and so on. It won’t hurt to throw in some of his favorite treats as well! 

3. Make something yourself. Draw your loved one a portrait, create your own greeting card, or make a list of everything you love about him or her. Write a poem and frame it simply. Take any ordinary thing and make it into something special by customizing it to suit you and your loved one. 

• Homemade gifts help you save money, while also giving a truly meaningful gift to someone you care about.  

4. Keep things simple. You should never overlook something as simple as cooking a meal at home. Pair your loved one's favorite meal with their favorite dessert and you have an inexpensive gift that is thoughtful, meaningful, and sure to be remembered for many years to come.  

5. Make it romantic. St. Valentine's Day is all about love, so ramp up the romance! Inexpensive chocolates, strawberries, and champagne can set a loving mood for an evening of cherished memories. 

Don't be afraid to create your own gift or do something inexpensive without sacrificing the fun and enjoyment.

St. Valentine's Day doesn't have to be an expensive holiday – just one to be enjoyed with your loved one!

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Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

Secret to Losing Weight – Eating the Right Kinds of Carbohydrates!

 If you think a weight loss diet means giving up carbs, think again.

The secret to losing weight is to eat the right kinds of carbohydrates. 

Throw away the white rice and start making smarter choices.

Understanding Carbohydrates

1. Learn the definition of carbohydrates. Along with protein and fat, carbohydrates are a major component of your diet. These sugars, starches, and fibers are an easily accessible source of energy for your body and brain.
   
2. Understand refined carbohydrates. White rice and white bread are the result of grinding and processing that strips away fiber. Nutrients may get added back in, but the original whole foods are still superior.
   
3. Cut back on simple carbohydrates. Most simple and refined carbohydrates add up to a lot of empty calories, and your body absorbs them very quickly. When you eat white rice or regular cookies, your blood sugar rises and then you wind up hungry again.
   
4. Switch to complex carbohydrates. Complex carbohydrates like brown rice and broccoli are healthier. They’re more filling, they have fiber, and they contain other important nutrients.
   
5. Know how much you need. Aim to get about 40 to 60 percent of your daily calories from carbohydrates with an emphasis on the complex version. Your doctor or nutritionist can advise you on your individual needs.

Read more:14 Incredible Ways to Burn Calories and Lose Weight Fast!

Making Smarter Carbohydrate Choices

1. Fill half your plate with vegetables and fruits. Make it a habit to get your recommended 5 to 13 servings a day. Most vegetables and fruits provide lots of vitamins, minerals, and fiber with very few calories.
   
2. Eat more beans and legumes. Beans are a great source of carbohydrates as well as lean protein. Sit down to a bowl of chili or grab a breakfast burrito.
   
3. Substitute whole grains. Bread, rice, and cereal add to the pleasure of dining. Sprinkle whole wheat croutons on your salad. Start the day with a high-fiber cereal, like steel-cut oats.
   
4. Read labels carefully. Food companies know that consumers like to see language that sounds healthy, so ensure the advertising lives up to the ingredients. Look for whole grains as the first ingredient. Check how many grams of sugar there are in a serving.
   
5. Check the menu. Most restaurants are likely to serve refined carbohydrates because they cost less and they’re more familiar. Look for places that give you the option of brown rice or whole wheat pizza crust. Otherwise, you can adjust the rest of your meals to compensate.
   
6. Get enough fiber. Fiber is good for your waistline and your heart. Individual needs vary by age, but a good rule of thumb is to look for at least 1 gram of fiber per 5 to 10 grams of carbohydrate. Excellent sources include raspberries, artichokes, and split peas.

Other Eating Tips

1. Drink plenty of water. Staying hydrated will help you to feel full on fewer calories. Carry a steel water bottle around with you.
   
2. Add in healthy fats and lean protein. Olive oil and tofu are two sound choices for fat and protein. Get about 30% of your calories from each category.
   
3. Watch portion sizes. Even the best foods require portion control. Measure or learn to estimate how much you’re dishing out. For example, three ounces of fish is about as big as a deck of cards. For a half cup of vegetables, picture a racquet ball.
   
4. Eat mindfully. Sit down and chew slowly. Pay attention to the flavor and texture of your food. You’ll be more likely to notice when you’re full and avoid overeating.
   

Carbohydrates are an essential and delicious part of any diet.

Go ahead and eat bread as long as you make it whole wheat.

If you like today’s tips, please share it! ���

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 Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!

7 Amazing Hacks to Avoid That Low Carb Hunger and Help You Feel Full All Day!

 One of the biggest concerns that you may have about the low-carb diet is staying full.

Without a large quantity of carbohydrates to fill your meals, you may wonder if you will feel hungry.

Try these tips to avoid that low-carb hunger:  

1. Ground almond flour. Instead of using regular flour, switch to ground almond flour for your meals.  

• This low-carb hack is filled with protein, and you’ll feel full while using it.

• You can make a variety of items with almond flour, such as pancakes, muffins, or bread. Almond flour is versatile and filling, so you won’t miss regular flour.

2. Cauliflower rice. Did you know that you can use cauliflower as a substitute for mashed potatoes?

• Cauliflower is a healthier choice than regular potatoes and is considered a lower carbohydrate vegetable. You can grind up and mash cauliflower to make mashed flakes.

• You can also use ground up cauliflower as rice and create a pizza crust from it. Top the pizza with your favorites.

3. Spiralized vegetables. A spiralizer is a simple kitchen tool that you can use to make vegetables into tiny strips that resemble noodles.

If you don’t have one, then you can use a sharp knife to cut up the veggies into small strips.

• This low-carb hack lets you make your own healthy pasta and noodles.

• Zucchini tends to be the most popular vegetable to spiralize in the kitchen. However, you can also experiment with eggplant, peppers, and other veggies.
  
  The key is to pick a firm one that can be cut into little pieces with ease.  

4. Lettuce wraps. One of the easiest low-carb hacks is to make wraps or tortillas with lettuce instead of flour items.  

• Wrap your favorites such as meat, vegetables, and salsa in a lettuce wrap to reduce the carbohydrates.

• The wraps will still taste delicious, but they’ll have lower calories and more nutritional value. 
  
  You don’t have to stick with iceberg lettuce and may want to try other varieties as you experiment in the kitchen. You can even use cabbage leaves to make the wraps.

5. Vegetable chips. Regular potato chips won’t work on a low-carb diet, but vegetable chips you make yourself at home are fine.  

Read more: 14 Incredible Ways to Burn Calories and Lose Weight Fast!

• Bake your chips in the oven and serve them with sea salt, olive oil, or spices.

• You can make vegetable chips from zucchini, eggplant, squash, and other foods. Pick your favorites and cut them into bite-size pieces. Kale, spinach, and sweet potatoes all taste delicious as baked chips.

6. Use citrus flavor. Lemons and limes make great low-carb substitutes for traditional salad dressings and sauces that may have too many calories. A squeeze of lemon or lime can add instant flavor to a salad, soup, casserole, or other dish.

• You don’t have to worry about carbs with this flavor option. Experiment with it in the kitchen and try adding it to different dishes.

7. The key to staying satisfied on a low-carb diet is to think of creative ways to use the healthy ingredients in your kitchen. Get creative!

A simple tomato and lettuce can turn into a fun meal with the right low-carb sauce.

• Don’t be afraid to try new vegetables, nuts, or seeds on a low-carb diet.

A low-carb diet doesn’t have to be boring or unsatisfying. 

Use these tips every day to feel full and happy while eating low-carb.

If you like today’s tips, appreciate you share! ���

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here! Click here to read the raving testimonials!

Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

7 Strategies That Help You Find New Achievement and Fulfillment in Your Life!

 Have you failed to capitalize on the vast reservoir of potential that you believe is lurking within you? Are you willing to see how far you can go?

There are many variables, and the odds are against giving maximal effort each day. However, it can be interesting to see what you can accomplish if you try.

What have you dreamed of mastering?

Read more: Successful Meal Planning Tips for Busy Professionals and Parents!

Reach your full potential and discover yourself with these strategies:

1. Focus. Life is too short to reach your potential in multiple pursuits. Limit yourself to just a few activities if you want to reach a high level of mastery. Remember: jack of all trades, master of none. Mastering anything takes time. Patience is a key to long-term development.
2. Understand that progress is comes quickly at first and then slows. After a year of practicing golf for several hours each day, you’re a lot better than you were on day one. But, most likely, you’ll barely be better after nine years than you were after eight.
3. Set goals. Have both long-term and short-term goals. Short-term goals are the pathway to your long-term goals. Your daily actions create progress toward your short-term goals. Set goals and do something each day to make those goals come to life.
4. Become the person you have to be. If you want to be the best painter you can be, it’s necessary to become a person that values creativity, boldness, and a willingness to expose your work to scrutiny. It’s necessary to live life in this way each day. What type of person do you have to be to reach your potential in your endeavor?
5. Practice every day. There’s no other way. Regular, intentional practice is the key to maxing out your potential. It must become an integral part of your life. The best way to determine the most valuable actions to practice to master your pursuit is to find a mentor.
6. Find a mentor. Even the best athletes have a coach. Whether your pursuits are physical, financial, spiritual, or fall under the category of “other,” a mentor can take years off your learning curve. Imagine the difference between learning to play the guitar on your own and having an expert guide you each day.
7. Embrace change. Greater skill, and then mastery, are forms of change. The average adult hasn’t changed over the last decade, aside from getting older. You must be willing to change to reach your potential. Be excited by change and learn to enjoy it.

Reaching your full potential in the literal sense might not be your true desire.

There are many other responsibilities to consider. But the option exists.

Whether you want to reach your full potential or just enhance your expertise in one aspect of your life, the solution is the same.

The only difference is the degree to which you pursue it.

These strategies will help you reach the height that you desire in whichever skill you decide to pursue.

Set your goals, focus, find a mentor, and practice each day.

Even if you don’t become the world’s best at your chosen endeavor, you’ll find new achievement, meaning, and fulfillment in your life. If you like today’s tips, please share! ���

Top 10 Tips for Cutting Back on Fast Food and Make Positive Changes!

 While fast food outlets keep advertising healthier menu items, a recent study found that most choices have become more fattening over the past 30 years.

You’re likely to be consuming extra calories and sodium with each order.

Between 1986 and 2016, the average entree gained 100 calories while desserts gained 200. Meanwhile, most side dishes became significantly saltier, according to researchers from Boston University and Tufts University.

It’s a serious issue because about one in three people may eat fast food on any given day. Experts believe that those burgers and fries are making a major contribution to obesity and related conditions including heart disease, diabetes, and certain cancers.

If you think it’s time to drive past the drive-through window, consider these suggestions. They’ll help you break the fast food habit or cut back.

Cutting Back on Fast Food

If you’re hesitant to give up fast food completely, you can still make positive changes. Think about making one less trip each week and making each visit healthier.

Read more: How To Exercise and Stay in Shape Without Eating More?

Consider these options:

1. Customize it. Check the menu or fast food nutrition apps to figure out your healthiest options. Look for words like “grilled” and ingredients like “beans” and “whole grains.” Some chains will let you personalize your order so you can leave off bacon and condiments.
2. Shrink portions. Buy the smallest size available. Depending on the restaurant’s policy, you may be able to order a children’s meal even if you’re an adult.
3. Monitor liquid calories. Choose beverages without calories like water or unsweetened iced tea instead of soda or juice. If you drink milk, you may want to make that most of your meal.

Eliminating Fast Food

Eating at chain restaurants can be convenient, but there are proven ways to make healthier food work for any lifestyle. Quitting fast food may be easier than you expect!

Try these strategies:

1. Think ahead. Do you wind up buying a combo meal because your refrigerator is empty? Plan menus for a full day or a week at a time and keep the ingredients on hand for wholesome meals and snacks.
2. Stay full. French fries are less tempting when your stomach is full. Sit down for 3 balanced meals a day, plus any snacks you need to keep hunger cravings at bay.
3. Indulge yourself. You can still satisfy your taste buds. Sample exotic fruits and fancy cheeses. Bake your own pita chips and roasted vegetables. You may enjoy them more than ultra-processed onion rings.
4. Learn new recipes. Maybe you eat fast food because it’s cheap as well as quick. If so, browse online for dishes you can put together in less than 15 minutes on a tight budget. Have hummus or a stir fry for dinner.
5. Scrutinize marketing. Do certain TV ads make you hungry? Turn them off or think twice about their message. Drink a glass of water or take a walk before you give in to your urges. You may find that your cravings fade quickly.
6. Spot personal triggers. Maybe there are other events that stimulate your cravings. Visit the gym after work if that’s when you’re inclined to stop for take-out. Talk things over with a friend if you tend to use emotional eating to deal with stress.
7. Seek support. It’s easier to form any new habit when you reach out to family and friends. Let them know how they can help you. They may want to eat healthier too.

Eating less fast food is one simple change that can help you lose weight and enhance your overall health. 

Shop for delicious whole foods you can prepare yourself that will contain fewer calories and provide the fiber and nutrients your body needs.

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