Why Patience is Important For Weight Loss & How To Build Patience

When you start your weight loss journey you will be bouncing off the walls the of excitement but as you will soon fine weight loss is a tedious process and many can’t stick to there weight loss once the honey moon excitement wears off.

The ability to stay patient after the honey moon excitement wears off, will often separate the successful people from the unsuccessful people.

When losing weight, your level of patience may be the deciding factor of your weight loss success.

It’s important to be patient both with the weight loss process itself as weight loss is a slow process, and it’s also important to be patient with yourself when you have setbacks.This article will discuss how to become more patient with the process and how to become more patient when you make mistakes.

How To Become More Patient

1. Don’t Get frustrated

When you cheat don’t get frustrated, understand the weight is about carving out a system that works for you and that system comes through trial and error.

2. Look On The Bright Side

When you do make mistake you are always learning more about yourself and even its a mistake that you made before its being reaffirmed.

3. Recognize If You Need To Weight Loss On The Backburner

For some it may be motivational to see your weight and get constant feed back for others it may be good to put weight loss on the backburner and take the emotion out of weight loss.

4. Create Diet You Live With

You need to take your time create diet that satisfies you.

5. Give Yourself Smaller Short-term Goals.

Waiting to achieve a weight loss goal for a substantial amount of weight loss in the far off future can be quite a weight. It could be beneficial to make smaller shorter term weight loss goals.

If you’re on a slow and steady diet, it can be a little frustrating.  Because sometimes you feel like you are moving at a snail’s pace and want to lose weight tomorrow.

However, the fact that your diet is so slow in steady may be the very reason why it is more likely to work long term.

There are studies that show many people regain weight after losing it (1). A lot of it has to do with the fact people aren’t able to sustain their weight efforts.

So don’t gripe about the fact it’s taking you a long time to lose weight. Reframe it to where you are proud of yourself for being able to maintain a downward weight loss trend for so long because that means you found a system that works for you that you can maintain.

 

How To Be Patient With The Process Patience

 

• Work To Improve Yourself In Other Areas

Often, if you’re improving yourself in other areas alongside weight loss, it can take the pressure and the focus off weight loss.

 

Do Things You Enjoy

For example, if you’re planning to go on a vacation, but you want to lose some weight first, try to lose the weight, but don’t let that stop you from going on vacation if you don’t, the reason being is that weight loss can be a sacrifice, so you want to make sure you’re getting some enjoyment.

 

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Being Patient When you Make Mistakes

Weight loss is a skill. Like any other skill, you will more than likely be bad at it when you start it.
However, if you’re impatient, it can quit before you have time to learn from beginner mistakes and be good.

People often think of being impatient as angry, but it can be overly upset and demoralized because of a weight loss mistake.

Are Apples Good For Weight Loss?

apples weight loss

The answer to the question “are apples good for weight loss” is “yes”,because apples are filling and low calories as medium size apple contains 95 calories.

Now to understand why apples would be great for weight loss its important to understand what causes weight loss. Weight loss is caused when you have a diet where you’re taking in less calories then you’re burning.

Low calorie filling foods like apples can help you achieve this type of diet, because they can fill you up at little calorie expense helping to keep the calorie intake of your overall diet to a moderate amount.

Apples aren’t just great for weight loss because there filling and low in calories, there also great for weight loss because they have plenty of nutrients and are a decent source of energy.

This is important because on a weight loss diet you want to be getting plenty of nutrition and have energy as well.

How Are Apples Able To Be So Filling Yet Be So Low In Calories?

In the above section it was mentioned that one of the reasons apples are great for weight loss is because they can fill you at little calorie expense. Apple’s ability to be filling despite being low in calories can be explained in the 3 reasons.

•High Water Concentration

One of the main reasons apples are so filling but yet are so low in calories is because of their water concentration. As water has no calories and is filling to consume. Therefore, foods with a high water concentration tend to be low in calories and filling to consume as well.

Apples are made of up to 86 percent water content.

 

•High Fiber Content

Another reason apples can be filling and, at the same time, weight loss friendly is due to their fiber content, as fiber is filling and has almost no calories.

Calories, simply put, calories are units of energy that we gain through food consumption.

It’s hard for the body to break down fiber and extract energy out of it; therefore, fiber has almost no calories.

So when you consume fiber, the fiber passes through the body largely intact, filling you up in the process without contributing a lot of calories which is great for weight loss.

An average medium-sized apple has 4 grams of fiber which is about 17 percent of daily recommended fiber intake.

 

•Contents That Contain Calories Are Found In Small Amounts

Not all contents found in apples have no or almost no calories, like fiber and water content found in apples.  Apples also have sugar, which has contents. But these contents that have calories are found in very small amounts, quantities, or grams.

 

Ways Apples Can Be Used For Weight Loss

As mentioned before, it can only be said that apples are helping with weight loss if they are helping you to moderate the caloric intake of your diet in a meaningful way. Here are ways apples can be used to moderate caloric intake.

By Themselves As A Snack:
Eating apples by themselves as a snack prevents you from eating higher-calorie foods are can be a low-calorie alternative.

Before A Meal:
Eating apples before a meal will mean that you will go into that meal with less of an appetite, which probably means you will need to eat less.

During A Meal:
Eating apples during a meal will make the meal more filling without adding a lot of calories to the meal. Adding apples to a meal will make the meal more nutritious without adding a lot of calories to the meal.

As A Substitute For Desert Foods / Sweet Foods:
Apples can be a great low-calorie substitute for many desert foods / sweet foods, as apples have sugar content which allows them to satisfy your sweet tooth.

 

Studies

Apple’s potential to be great for weight loss is not just theoretical. There are many studies that show a link between apples and various contents found in apples and weight loss.

Research has revealed a possible association between better weight management and fiber (1)(2)(3).

-This study show fiber, which, as been mentioned before, is a content found in apples, is great for weight loss.

Recapp:
Apples have the potential to be great for weight loss because they can fill you up at very little calorie expense. There are studies that show a link between apple consumption and weight loss.

 

Not A Sure Thing

Earlier it was explained that apples are very filling and low calories making them great for weight loss.

Now although apples are a weight loss-friendly food, that doesn’t guarantee if you eat apples, you’re going to weight loss because weight loss doesn’t come down to if you’re eating one food or not. It comes down to the combined calorie intake of all the foods you eat. If the calorie intake of the foods you eat is less than what your body burns, then you will experience weight loss.

Can You Lose Fat By Lifting Weights

lift weights burn fat lose fat weight loss

Lifting weights can help reduce body fat.

Why Lifting Weights Can Help Burn Fat

 

1. You Can Burn Calories In Act

Fat all comes down to calories, and calories are simply units of energy. When you do activities that require you to exert a lot of energy, it will burn more calories. The more energy the activity requires, the more calories you will burn or deplete to provide that energy.

How many calories you burn through lifting weights can have a lot to do with how demanding the exercise is. Exercises that are grueling and require more energy to complete will require more energy and, therefore, will burn more calories and ultimately body fat.

 

2. Muscle Development

Yes, you can lose fat by lifting weights because lifting weights burn muscle. How much calories muscles burned is debatable, but it’s true that muscles burn more calories than fat. It is said each pound of muscle burns so many calories.

 

3. Can Reduce The Appearance of Fat

Not only does losing weight burn fat, but it reduces the appearance of fat. That’s why even if you’re not trying to get bulky, it’s a good idea to lift weights or do some other resistance exercise so that you can build tone muscle and build a toned, lean frame.

You can’t target which part of the body you want to lose weight in, but you can target which part of the body you want to tone.

 

4. You Can Burn Weight in the Recovery Period

Now there are different views on how many calories you can burn. How many calories you will burn post exercise is  based on your own weight and how much your body was pushed doing the exercise itself. Still, if you combine the calories you lose through the weight loss process itself and the calories you lose post-workout, it can definitely add up to a meaningful difference.

Body building is all about tearing muscles down and building them back up.

It involves many muscles throughout the entire body.

 

Common Misconception: Lifting Weights Creates Bulkiness Overnight

Many people, when lifting weights, don’t want to get bulky. They are concerned that if they lift weights, they will get bulky unintentionally. However, these worries are unfounded. Any bodybuilder will tell you that getting bulky requires consistent focus and does not happen by accident overnight. To build muscle, you have to do heavy weight lifting and constantly be lifting heavier and heavier weights so your muscles can develop more and more.

It requires intentional effort to build muscles. That is especially the case with women because they have lower testosterone levels. Testosterone is the hormone that contributes to muscle development. So any worries about one day waking up bulky out of the blue are unfounded.

 

Can Fruit Make You Lose Weight

There are a variety of fruits that have the potential to be great for weight loss.

Fruits that are great for weight loss, in general, have similar characteristics.

These fruits tend to have a high concentration of water content, which is important because water is filling and has no calories. Therefore, fruits with a high water concentration in general also tend to be filling and low in calories.

These weight loss friendly fruits also also great weight loss because of their fiber content.

Fiber is great for weight loss, as fiber is filling and fiber has very little calories because it is hard for the body to break down fiber, so fiber travels through the body largely intact, filling you up in the process at little calorie expense.

Also, the caloric content that is found in these fruits is found in minimal amounts.

Now there are those fruits that you have to be a little mindful of how you fit into your weight-loss diets, but in general, fruits are great for weight loss. Some of the stand out fruits include:

Top Fruits For Weight Loss

1. Grape Fruit

Grapefruits are one of the most weight loss-friendly foods you can eat as they can completely fill up and are at 76 calories (ib).  Grapefruit has a high water concentration even for fruits, so they are so juicy when you eat them (ib).

2. Apples

Apples are very filling and low in calories. Apples are another fruit that is one of the best at filling you up at little calorie expense. As one to two apples can fill you up or can fill an average person up, and a medium apple is only blank calories.

3. Bananas

Bananas can be a great food for weight loss. In general, often times the reason why fruits are great for weight loss is that they are high in water and fiber, and the content that can contribute to weight loss, like sugar, is found in small amounts. The average medium size banana contains about 105 calories. Bananas sometimes get a bad rep because of their sugar content, but it is important to understand that all fruits have sugar content. Now although there are other fruits that are more filling and have calories doesn’t’ mean they are not weight loss friendly.

4. Pears 

Pears are also another weight loss friendly fruit that can be incorporated into a weight loss diet.

Why Sprinting Is A Great HIIT Exercise

Sprinting is an excellent HIIT exercise. HIIT or (High-Intensity Interval Training) is a way of working out where you do a high-intensity burst followed by a rest & recovery period, followed by another high-intensity burst. Doing the resting & recovery period, you can do a lesser intensity exercise, or you can stop and take a short break before your next high-intensity burst.

An example of doing sprinting as an hiit exercise is where you can sprint for 30 seconds, and can have recovery period (where you walk, jog, or come to a complete stop, or do some other low intensity activity) followed by another 30 second hiit sprint.

Why if Sprinting Such A Great HIIT Exercise

1. Gets You Working Out A High Intensity

The whole purpose of hiit is to get the body working at a high intensity, which is why sprinting can definitely make for a great hiit exercise because sprinting can definitely get your body working at a high intensity.  With sprinting you’re using muscles throughout the body in the upper body the core, and the lower body and you’re pushing there max and as you can see there are many benefits to this.

Sprinting is such a great HIIT exercise.
One of the main purposes of an HIIT workout is that they really work the body, and sprinting definitely does do that.

2. Great for calorie burning in weight loss
We just stated that with sprinting, you could burn calories in a fraction of the time, and that’s because, in general, when you sprint you burn blank calories per blank seconds are minutes.\

3. More of a work out in a fraction of the time
You can get just as much of a workout in a fraction of time, and you can also burn the same amount of calories in a fraction of the time.

4. A Very Convenient

Sprinting is a very convenient way to exercise as we’ve already mentioned that sprinting is very time friendly, so we already know it’s convenient in that regard, but on top of that, sprinting requires no equipment, and its an exercise that we all have a general familiarity with.

Sprinting is probably the most and efficient and easiest exercise as sprinting is something that everyone knows how to do.

5. Work The Whole

Works the whole body, and this is why a lot of athletes do sprinting

6. EPOC (excess post oxygen consumption)
Because sprinting pushes the whole body so hard, it develops epoc or a recovery period where the body is still burning calories.

7. Works the heart
Can build a strong heart and can build endurance. Having a strong heart can be very beneficial because many complications that people run into are heart-related

There are so many other reasons why sprinting is such a great HIIT exercise.

Does HIIT Help You Lose Weight

Does HIIT help you lose weight. HIIT is great for weight loss is because HIIT is all about working out at a high intensity in short burst, and there many ways that working out at high intensity promotes weight.

Why HIIT Is So Effective For Weight Loss

1. Burns More Calories

The reason why it’s so great at burning calories is that it requires more energy to exercise at a high intensity compared to low intensity. That is why more exhausted after exercising at a high intensity than a lower intensity because you’re you used more energy.

Simply put, calories are units of energy. When the body consumes more calories than it needs, the leftover energy becomes stored energy (otherwise known as fat.)

Therefore when you do high-intensity interval training exercise, and it requires more energy to perform, you’re burning for energy, calories, and eventually more fat.

 

2. EPOC

When you exercise at a high intensity, you don’t just burn calories during the exercise process itself; you continue to burn calories post-exercise.

This process is called EPOC or Excess post-exercise oxygen consumption.

Now there are a lot of mixed opinions about how much weight that you actually burn. On the high side, people say you can burn blank calories, and on the low side, people say you can only burn blank calories.

However, keep in mind there are blank calories in a pound. Even on the low end, your burning calories. Even burning blank calories, the 3 to 4 days you exercise a week can add up over time.

 

3. Very Time Efficient

Not only is HIIT great for burning calories, but it burns calories in less time. As already stated, calories are units of energy. Because you are working out a higher intensity, you will use more energy/slash burn more calories than if you did a lesser intense activity for that same amount of time.

 

What Is HIIT

HIIT is when you do exercises where there are high intensity burst followed by rest breaks.  An example of HIIT would be sprinting for 1 minute, then walking for 2 minutes, and then sprinting for another minute and so on. In this example the 1 minute sprint is the high intensity activity the 2 minute walking is the rest period.

The Purpose of the Rest Period

The purpose of the rest period is so you can recharge for the next high-intensity burst. If you were working out for high-intensity non-stop, the exercise would not last long.  In these rest periods, you may stop working out entirely or do a less intensive workout.

 

Great HIIT Exercises For Weight Loss

Almost any exercise can be turned into a high-intensity exercise by increasing the speed and pace you do it at. For example, jogging can be turned into a high-intensity exercise by picking up the pace and sprinting.

Now some notably popular HIIT exercises include.

 

 

Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower amount of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss:

Apples

Bananas

Oatmeal (soluble fiber

(Many foods have both soluble and insoluble fiber)

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Is Oatmeal Good For Weight Loss?

oatmeal weight loss

Oatmeal has the ability to help promote weight loss.

Now, to understand why oatmeal can be great for weight loss, it’s essential to understand what causes weight loss. When you’re taking in less calories a day compared to what you’re burning, or when you have a calorie deficit, to put it another way, it causes weight loss.

Foods like oatmeal can help you achieve a calorie deficit because oatmeal is very filling and is relatively low in calories.

Oatmeal not only provides you fullness at little calorie expense, but it also can provide you long-lasting energy and great nutrition, making oatmeal a perfect food to make apart of your weight loss diet.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has nearly no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

Studies

There are many contents found in oatmeal that have been shown to weight loss friendly.

Fiber has been found to have the potential to be weight loss friendly (1)(2)(3).

Water has been shown as well to have the potential to be weight loss friendly.

 

 

 

Here is a list of other foods that can possibly help with weight loss:
•Bananas
•Spinach

Also, get health benefits of these various foods:
•Chia Seeds

 

 

How to Maintain Weight Loss Long-term

It’s important to understand that being able to lose weight and being able to lose weight and keep it off is not the same thing.  There is a study that shows that 80 percent of people who lose weight gain it back.  In this article we teach you to create long-term weight loss success.

Your whole or entire approach has to be different when you are trying to lose weight and keep it off.

Anybody can lose weight, but it takes a certain understanding to lose it off and keep it off completely. In this article, we will talk about what you need to learn or know to lose weight and keep it off completely.

 

How To Create a Sustainable Weight Loss Lifestyle

 

1. Change Your Mindset About Weight Loss

Focus on your consistency, not your weight. Don’t get caught in the day to day up & down roller coaster about your weight. Look at things big picture how well are you at maintaining your day to day weight loss habits, and what could you do to improve your consistency.

A lot of people are very short-sighted or have a very narrow vision when it comes to weight loss. For example, let’s say hop on the scale and see a number there so focused on how do I lose this extra weight and get it down to my normal number instead of asking why did I gain this weight in the first place and is this the first time this has happened or is this a trend.

It’s important to understand that weight loss success is not about achieving a specific number. It’s about achieving a certain lifestyle.

If you ask a person what their weight loss goals are, they will often give you a number. The number is the ideal weight they hope to achieve.

However as we already indicated, studies have shown that around 80 percent of people who lose weight gain it back.

So that person who is saying that their goal is to lose a certain amount of weight, odds are if you were to wave a magic wand and make them their ideal weight, odds are they would gain it back.

What that indicates is that with weight loss, the focus should not be a specific number. The focus should be on creating a sustainable lifestyle.

 

2. Create A Diet That You Live With

Focus on creating a diet that you can live with long-term, not a diet that is going to get your results tomorrow. Because again, let’s say you go on a strict diet that gets you to your ideal weight; if it’s a diet that you can’t maintain, then it’s just a matter of time before you start to regain the weight that you’ve lost. So again, when it comes to diet, we don’t want to focus on the speed of diet of how fast we’re losing weight. We want to focus on consistency in our ability to maintain the diet.

 

3. Learn How To Deal With Negative Emotion

Learn how to deal with negative emotions in a way where you don’t have to resort to eating food.

 

4. Don’t Allow Lifestyle Changes Throw You

Often something will happen in our professional or personal life, where we start to give that more focus, and weight loss takes a back seat. For example, you may have added pressure to reach a certain goal at work. Often when lifestyle changes or events like this occur, we put weight loss on a backseat and focus on the event, and so you no longer care about losing weight or your diet. All your focus is on the goal. You need to realize that you want to maintain weight loss even when unplanned life events happen. Because if every time a major change happens, you stop weight loss, you’re going to be in a perpetual state of weight loss increase and decline. Also, this is why it’s important not to create a diet that is not too strict so when a lifestyle change happens and you’re no longer as enthusiastic about weight loss, you can still maintain it.

 

5. Ask Why

Think about why you have cheated on your diet in the past. Then set up a game plan for dealing with this in the future. Also, every time you cheat on your diet, always ask why.

 

6. Create Structure

Weight Loss is all about creating a structure and routine be mindful of when things throw you off your routine so they don’t throw you off your routine in the future.

How To Stop Yo Yo Dieting & Dangers of Yo Yo Dieting

yo yo diet

Yo-yo dieting, also referred to as weight cycling, is a process where you lose weight and regain it. Yo-yo dieting is a common problem that many dieters encounter, and it can be very frustrating because you never feel like you have a weight loss system that works for you.

To stop weight cycling, you have to find out “why” you are weight cycling and then come up with a game plan of how to stop prevent from

Once you’ve uncovered the reason you weight cycle (or the “why”), you have to come up with a game plan to prevent yourself from weight cycling in the future. It may be good to keep track of your “why’s” and write them in a journal, as there may be more than one cause of your weight cycling.

Below are a list of common reasons people struggle with weight-loss diets and solutions. See if any of these “why’s” apply to you.

Common Reasons Why People Weight Cycle

 

Why: Not Prepared For New Weight Loss Diet Hunger Attacks
When you start a diet, especially one where you’re eating less, you will likely have to deal with hunger attacks (bouts of hunger).

The reason being is that even when you’re overweight, the body has gotten used to the intake of calories that it takes in and being the size it is, even if it is an unhealthy size. So when you try to lower the number of calories you intake, the body will initially resist.

The body will send hunger attacks, signaling you eat so it can maintain its current size.
It’s important to understand in advance that you will more than likely have to deal with hunger attacks when you start a new diet, so when they occur, you’re not caught off guard.

It’s also vital to tell yourself that these hunger attacks should not occur to this degree forever because it can be very demoralizing when you’re on a diet, and you feel like you’re going to always be this hungry. However, it can take at least 21 days for the body to get used to eating less.  So you have to be prepared and remind yourself that it will not be this way forever.

 

Why: Not Having Enough Engaging Activities
As just mentioned, when you start a diet where you’re eating less, you will likely face hunger attacks. That is why it’s important to have a great schedule full of engaging activities, so you are not sitting around thinking of how hungry you are.

You want to, in particular, identify weak points in your day where food cravings hit you the hardest and come up with an engaging activity that you can do around that time.

 

Why: Having to Deal With Emotional Eating
Emotions can play a huge part in our eating decisions. For example, if you’re stressed out or upset about something, you may turn to food for a little pick-me-up.

Emotional eating can be problematic when on a diet and often contribute to yo-yo dieting or weight cycling. Therefore, to be successful and consistent at dieting, it’s important to learn how better manage the things that trigger you to go into an emotional state and learn how to react better once you’re already in an emotional state.

 

Why: Missing Old Foods That Were Cut From Diet
Often, when people pick a diet, they make one where they cut out the foods that they used to eat, and while there is nothing wrong with this, some people find themselves constantly craving their old foods.

If you struggle with craving old foods that you used to be able to eat, you can work these foods back into your diet. In various ways, you eat these foods in smaller, healthier portions. You can find comparable foods.

That is especially true if you embrace your inner chef. There are various tactics you can use to help incorporate old foods back into your diet. For example, you can eat something before you eat these foods.