Missed Writing in english ; few

portion sizes:USDA statistics shows that because of portion increase!!:-

the average total daily calorie intake went up from 1,854 calories to 2,002 calories over the last 20 years,which increased 148 calories per day taqreeban= works out to an
extra 15 lbs almost yearly.

Old easy tip!

 use the palm of your hand or your clenched fist for gauging the
portion sizes of food.

Drink 10 glasses of water everyday + Eat at least 5 servings of fruits and vegetables per day:-

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants.filling up your stomach fast,hence you feel full earlier. They are also low in calories and help keeping URcalorie count low.

Understand Food Claims and Labels:-

fat-free products???!!!  does not mean that it is low in calories or sugar? HALO FROZEN YOGURT!. Similarly a product labeled as low-sugar or low-carb does not mean it is low in fat or calories.

Always read the nutrition label on the packaging.

Whole Wheat: 

offers more fiber= helps reduce the risk of heart disease, stroke, cancer, + diabetes ,,,,etc. replace the white flour and bread and reach for products that are made from oats, barley, buckwheat, rye, brown rice, millet, and wheat.

Avoid Juices :-

100% NATURAL no prob! 2 days ago I had a fresh strawberry Juice, dude claimed it’s natural, Tasted so sweet, I ended up knowing that it’s not less than 4 spoon of sugar add @@ ”sad” !

More Natural fruit = Less calories+natural sugars+Higher in fiber!

Write things down :

If u wana be good at it and make a better progress, brother u gota show some some discipline+dedication. Write what u eat down, a’lot of people face an increase in weight rapidly due 2 not being organized + not remembering the 450 calories,12Sat fat+ 17sugars chocolate bar they had as a snack after their early morning fa6ayer with ofcrs for sure the DIET COLA CAUSE THEIR IN DIET#TY

Tip : If you are noticing dark-colored urine following workouts, you need to drink more throughout your workout. One of the Easiest ways to check if ur dehydrated !!