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Please avoid junk food !

Fast Food

 Im sure  we all know that eating at Fast food places is not the better option ! Im sure   you dont have an idea of what are you really eating !  so I wanted to share   the Nutrition Information of some Fast food places . 

  Take better Options if you have to eat out !  eating  Fast Food is like eating   Poison  …what would  you pay  for that ?




Jack in the Box


Burger king

  • How Your Bowl of Cereal Is Making You Fat

  • Your bowl is too big: Depending on the box of cereal you choose, a serving size is about three-quarters to one-and-a-quarter cups. If you use the biggest bowl you have and just mindlessly pour, you could be devouring over 400 calories instead of the usual 120 to 200 and this is just the cereal alone!
  • You’re a little nuts: Sliced almonds, pecans, and walnuts offer healthy fats and protein, but they’re also pretty high in calories. Two tablespoons of walnuts is almost 100, so be mindful about how nutty you get.
  • You’re using a bottomless bowl: You measure out a serving of cereal, pour in the milk, and spoon away. But when you get to the bottom of the bowl, you have so much milk left, you have to add a little more cereal. But you add too much, so you need to pour in a little more milk. It’s a vicious cycle. Just drink the last of the milk and call it a day.
  • You load up on dried fruit to up the fiber: Raisins, dates, banana chips, and dried cherries do offer a little bit of fiber, but because they contain hardly any water, dried fruits are super calorie dense. A quarter cup of dried cranberries is over 100 calories. You’re better off using fresh fruit since it’s lower in calories and higher in fiber, and the high water content will fill your belly up, so you actually end up eating less.
  • You’re in love with low-fat milk: The more fat in your milk, the more calories. One cup of whole milk contains 150 calories, and two percent has 130. If you go for nonfat skim milk, it’s only 90 calories. It may not seem like a big difference, but over time, those calories really add up.
  • You’re still into kids cereal: Lucky Charms, Cocoa Pebbles, Apple Jacks, Froot Loops ‹ they might be sweet and tasty, but they contain tons of sugar and hardly any nutrition. That means you’ll polish off your bowl and an hour later, hunger will have you reaching for more food, which will end up packing on the pounds. Choose healthy cereals like these that are high in both fiber and protein to keep you feeling satisfied for hours.

 I just   found this site !!   You guys need to check  it out ! Food Facts ” SCARY’ !! and really helpful to make healthier choices . TRY IT !!!

So happy I lost 2.2 lbs :)

everyday I get closer to my  weight goal ! 

without starving myself LIKE SOME PEOPLE DO .

Actually I’m eating all day XD  but I  just eat in a healthy /Smart way :)  

I watch my calories per day  , my portion sizes , and I workout 3 times a week , I avoid  junk food.

 Discipline, Determination :) and Positive Attitude is the key !.

 !! You can do it to !! :) 

Is worth it !! 

 Believe in yourself !

Maybe 2.2lbs is not a lot but is something and I’m proud of it ! 


Do something !

  Please  stop Hurting yourself ,  For you maybe Food is the enemy  or Food is the answer . If you don’t feel comfortable with your body    DO SOMETHING ! Stop  making excuses and do Positive and HEALTHY  Changes   .. Starving  or over Eating is not the solution .

 ”IM really Fat IM gross I don’t like my body “

why you don’t stop winning instead of do something about it ?  

Change your lifestyle !

Of course u are going to be overweight if you eat junk food all day  and you are watching TV or online 24/7

 Eat  to live - not  Live to eat . That make sense ? Food is like fuel to  the body 

 and  Putting the right kind of fuel give it  best performance.

  Take control of  your life , Love your body , Love yourself ! your body is PRECIOUS !! 


 you don’t know where to start 

Why you don’t start with  your attitude !

 Be positive  Believe in yourself !!  you can do  wonderful things 

work hard  to earn the body you always wanted .


Is not about going on a diet is about changing your eating habits   in a positive way .


Little Changes That Can Help You Lose Weight

 Stop Drinking sugar and calories ,  Drink water ! 

Eat more protein 

Don’t skip Breakfast !! 

Take a walk 20 - 25 min  

Move , Move , move !! Wash the dishes , walk the dog , clean your room , 

 If you can find 6 or 7 more hours a week to spend standing instead of sitting, you’ve done something good for yourself.”

A doctor or dietitian can help you set up a weight-loss plan

They’ll help you to determine the amount of calories you are eating now. Then they’ll help you figure out how much you need to eat on a daily basis to achieve your weight-loss or health goals.

They’ll help you work out a meal plan, taking into consideration your food preferences. This meal plan will provide all the calories and nutrients you need.

They’ll help you set up a schedule for checking your weight.

They’ll help you to identify ways you can become more physically active. Or, they’ll refer you to an exercise specialist or supervised exercise program.

They’ll help you set a realistic weight-loss goal and schedule.

 If for any reason you cant get professional help  because is expensive .

- Myfitnesspal

- Calorie counter 

 online diet programs can help!!


Acai mixed berry juice


Why we bite: The label — boasting a “full serving of vegetables,” “full serving of fruits,” the American Heart Association checkmark, plus the uber-trendy acai berry — makes this bottle hard to resist.
Reality check: At 110 calories and 26 grams of sugar, an 8-ounce glass has almost as many calories as a serving of Oreo cookies and twice the sugar. The vitamin C content is 100 percent of your recommended daily value, but vitamins A and E are comparatively low at 15 and 10 percent.
Try: A 100 percent vegetable juice, which contains 50 calories, 6 grams of sugar per serving, plus 100 percent of vitamins A, C and E.

Peach yogurt

Why we bite: Good source of calcium, vitamin D, 99 percent fat free, plus those “active cultures” we’re always hearing about.
Reality check: L. acidophilus and other cultures are good digestive aids, but yogurt is often packed with sugar. This 6-ounce container has 27 grams. A Duncan Hines Chocolate Lovers brownie with milk chocolate chunks has 18 grams. A serving of Marshmallow Fluff has 6 grams. Dessert, anyone?
Try: Plain yogurt, which usually has no added sugar. Mix in fresh fruit or even a little honey and you’ll still cut way back on your sugar intake.

Organic granola

Why we bite: Natural ingredients like rolled oats, rice, nuts and berries — plus savvy packaging — have earned granola a health halo.
Reality check: The ingredient list is short (a good thing), but the second item is sugar. One 2/3-cup serving has 14 grams of sugar — more than a single serving of Cocoa Puffs (11 grams), Lucky Charms (11 grams), Trix (12 grams) or Cookie Crisp (10 grams) cereals. The granola also has 230 calories and 6 grams of fat — not bad if you actually eat 2/3 cup. But who does that?
Try: Oatmeal. Cook your own rolled oats for a meal of 150 calories, 3 grams of fat and 1 gram of sugar. When you make it from scratch, you’re in control of the add-ons.

Prepared Salads

Don’t assume that anything with the word “salad” in it must be healthy. Prepared tuna salads, chicken salads, and shrimp salads are often loaded with hidden fats and calories due to their high mayonnaise content. While a lot depends on portion size and ingredients, an over-stuffed tuna sandwich can contain as many as 700 calories and 40 grams of fat. If you’re ordering out, opt for prepared salads made with low-fat mayonnaise, and keep the portion to about the size of a deck of cards. Better yet, make your own, like this Herbed Greek Chicken Salad.

"Energy" Bars

Energy bars are the perfect pre-workout snack, right? Not always. Many energy bars are filled with high fructose corn syrup, added sugar, and artery-clogging saturated fat. Plus, some bars (particularly meal replacement varieties) contain more than 350 calories each―a bit more than “snack size” for most people. It is a good idea to fuel up with a mix of high quality carbs and protein before an extended workout or hike. Choose wisely: one-quarter cup of trail mix, or 1.5 oz. of low-fat cheese and three to four small whole-grain crackers. Or, make your own healthy granola bars and trail mix with these recipes.


The truth is granola bars are loaded with sugars. Be it natural, artificial or organic – they all still contain not just one, but numerous sweeteners. Check out a wrapper of your favorite granola bar and you are sure to find the typical sucrose, glucose-fructose, corn syrup and if it is from a health food store cane juice, rice syrup and the like.

Secondly, they are highly processed! Don’t kid yourself that the granola bar that has apple pieces or cranberries in it is healthy. After the company has finished with them, those fruits are next to worthless, nutritionally speaking.

Thirdly, they have sodium – yes salt and lots of it! I know, I know, you would not expect that from a “sweet” food, but don’t be fooled. Check out your labels and if the sodium is more than the amount of calories per serving, you’ve got yourself a high sodium food.

And let’s not even go to the ones with chocolate and/or yogurt. Have you ever seen how much fat, but especially saturated and even possibly trans fat is in them?

So bottom line, if you seriously consider yourself health conscious and look for healthy food options, then granola bars are not part of that equation. Sure there are some better ones, like Kashi, and worse ones likeQuaker, but bottom line they are all not much better than chocolate bars. If you really want to keep them in your diet, then the only other option is to make your own and omit the unnecessary chemical additives and numerous sweeteners and salts.

Reduced-Fat Peanut Butter

Reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter. Read the labels to see why. Both regular and reduced-fat peanut butter contain about the same amount of calories, but the reduced-fat variety has more sugar. But isn’t it healthy to reduce some fat? Not in this case. Regular peanut butter is a natural source of the “good” monounsaturated fats. Look for a natural peanut butter with an ingredient list that contains no added oils. Better yet, find a store where you can grind your own, or make your own nut butters at home.

Foods Labeled “Fat-Free”

Fat-free does NOT mean calorie-free. Just because a food contains no fat, that doesn’t make it a health food. (Think gummy bears.) Of course, there are many very healthful fat-free foods (like most fruits and vegetables), but always check the nutrition labels when buying packaged foods to be sure you’re getting a nutritious product and not just one that’s fat-free. Calories, sodium, fiber, and vitamins and minerals are all aspects you should consider in addition to fat.

Foods Labeled “Fat-Free”

Fat-free does NOT mean calorie-free. Just because a food contains no fat, that doesn’t make it a health food. (Think gummy bears.) Of course, there are many very healthful fat-free foods (like most fruits and vegetables), but always check the nutrition labels when buying packaged foods to be sure you’re getting a nutritious product and not just one that’s fat-free. Calories, sodium, fiber, and vitamins and minerals are all aspects you should consider in addition to fat.

Packaged Turkey

Turkey is an excellent source of lean protein and a good choice for a speedy lunch or dinner, but many packaged turkey slices are loaded with sodium. One 2-oz. serving of some brands contains nearly one-third of the maximum recommended daily sodium intake. So make sure you buy low-sodium varieties or opt for fresh turkey slices. If you can’t roast your own, the best rule of thumb is to find a brand with less than 350 milligrams of sodium per 2-oz. serving.


Tips for Using the Food Label

Most packaged foods have a Nutrition Facts label. Here are some tips for reading the label and making smart food choices:

Check servings and calories. Look at the serving size and how many servings you are actually eating. 

tip: If you eat 2 servings of a food, you will consume double the calories and double the % Daily Value (% DV) of the nutrients listed on the Nutrition Facts label.

Make your calories count. Look at the calories on the label and compare them with the nutrients they offer. 

tip: When you look at a food’s nutrition label, first check the calories, and then check the nutrients to decide whether the food is worth eating.

Eat less sugar. Foods with added sugars may provide calories, but few essential nutrients. So, look for foods and beverages low in added sugars. Read the ingredient list, and make sure added sugars are not one of the first few ingredients. 

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tip: Names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

Know your fats. Look for foods low in saturated and trans fats, and cholesterol, to help reduce the risk of heart disease. Most of the fats you eat should be polyunsaturated and monounsaturated fats, such as those in fish, nuts, and vegetable oils. 

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tip: Fat should be in the range of 20% to 35% of the calories you eat.

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Reduce sodium (salt); increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Older adults tend to be salt-sensitive. If you are older adult or salt-sensitive, aim to eat no more than 1,500 milligrams of sodium each day—the equivalent of about 3/4 teaspoon. To meet the daily potassium recommendation of at least 4,700 milligrams, consume fruits and vegetables, and fat-free and low-fat milk products that are sources of potassium including: sweet potatoes, beet greens, white potatoes, white beans, plain yogurt, prune juice, and bananas. These counteract some of sodium’s effects on blood pressure. 

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tip: Most sodium you eat is likely to come from processed foods, not from the salt shaker. Read the Nutrition Facts label, and choose foods lower in sodium and higher in potassium.

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Use the % Daily Value (% DV) column: 5% DV or less is low, and 20% DV or more is high. 
Keep these low: saturated and trans fats, cholesterol, and sodium.
Get enough of these: potassium and fiber, vitamins A, C, and D, calcium, and iron.
Check the calories: 400 or more calories per serving of a single food item is high.


 avocados  can add variety and good nutrition  to your diet. Instead of spreading butter or cream cheese on your bread or bagel, use some mashed avocado instead. Replace that mayo you’d usually put on a sandwich with avocado slices. You’ll not only save calories, you’ll be cutting out saturated fat and increasing your daily intake of monounsaturated fat as well.

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