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How to Quit Drinking Diet Soda

how to quit drinking diet soda

When we want to lose weight, the idea of trying to quit drinking diet soda seems to be somewhat counter intuitive.  After all, if we want to drop the pounds but still drink something with flavor, a zero-cal fizzy drink sounds like a great option, right? What could be the harm in that choice?


Low Fat Dinner Ideas for Busy Dieters

low fat dinner ideas for weight loss



8 Snacks That Increase Metabolism Quickly

increase metabolism with these snacks

You are busy, with work, family, friends, school, and other additional responsibilities. With so many things to do, it really is so easy to just stop and grab something on the way. Many fast food places offer salads and lower calorie alternatives, so why not right? Ask yourself if your selections increase metabolism or if you’re not doing yourself any favors.

Actually, it’s so wrong. Many “healthy” alternatives offered by fast food places are either the same or worse than other full fatty things on the menu. Many of these alternatives contain chemicals and additives that will slow your metabolism not to mention harm your health. If you are on the go, your best and healthiest bet is to pack your own snack. It can take very little time and is far healthier than anything you can ‘grab on the way’.


Common Unhealthy Dieting Mistakes

Common Unhealthy Dieting Mistakes

Many people struggle with their weight, and with all the products and diets on the market, it’s hard to know where to start. Not to mention that every person is going to react differently to different diets, supplements, and exercises.

The key to knowing the difference is balance. Losing weight is going to take equal efforts of eating right and exercise. Use these common unhealthy dieting mistakes as a guideline to know what to avoid.

Top Unhealthy Dieting Mistakes

Eating Too Little

Not eating enough, or skipping meals is probably one of the most common unhealthy dieting mistakes. Surely you have heard about putting your body into starvation mode. While that is true, also consider that a significant calorie cut or going below 1200 calories will “appear” to work at first, but after a short time your metabolic rate will drop.

Then, you will be right back where you started from, except more hungry. Once this happens, it is going to take almost double the workout to burn off what you used to be able to burn off before by doing nothing. 1200 calories is considered a very low calorie diet.

Be Wary of Marketing Claims

Beware of things that say fat free, sugar free, or low fat. These “free” items are chemically infused, ample sugar amounts, and refined carbs. This is a sure fire way to fill open and expand fat cells, so the next time you do have any fat, ANY, being the key word, the fat will have a nice big home. Not to mention, all the chemicals that lead to other diseases and illness.

Skip the Fad Diets

Fad diets and going overboard does more harm than good in most cases. Avoid going to extremes such as cutting out dairy, carbohydrates, or fat. When you cut a certain nutrient out of your diet (carbohydrates/fats) your body loses the proper enzymes to break it down. In other words your body will lose the ability to break it down and process it, therefore, your body will most likely not be converting this stuff to energy and maybe storing most of it to fat.

Cheat Meals

Lastly, one of the biggest common unhealthy dieting mistakes is cheat meals. Cheat meals can be beneficial if they are eaten in moderate amounts. However, people generally let cheat meals, become cheat days, that become cheat weekends. Then you are basically undoing all the good things you did throughout the week. If that is not bad enough, most dieters tend to feel extremely guilty afterwards and stress about it. They then counter their mistakes over the weekend by counting every single morsel, also unhealthy.

Exercising to Justify Food

Do you let yourself have that fast food burger or your favorite dessert because you “earned it” with a great workout? If you do, you could be placing yourself at risk of weight gain instead of helping to promote your weight loss. This is by far one of the biggest unhealthy diet mistakes. Many people assume that they’re burning far more calories than they actually are.

It doesn’t help that many fitness trackers greatly overestimate the number of calories burned, as do many gym machines. Using those devices as guidance can make you feel as though you have room to consume a far larger treat than you actually can.  Be sure to know just how many calories you’re likely to have burned before you make your food choices.  Also make sure to remember that it is very unlikely that you will have burned enough calories from a workout to justify a fast food meal, particularly if your goal is to lose weight and not just maintain it.

The Takeaway

To avoid these and other common unhealthy dieting mistakes, the key is to balance. Keeping unhealthy foods in moderation, keeping away from fat free, low fat, and sugar free. Be sure you are eating enough of the right foods and not drastically cutting calories. Also, stay away from drastic fad diets, and stop going overboard by counting any one nutrient out of your diet. It is also helpful to listen to your body and know when you are hungry and when you are full, it’s best to eat slowly to determine this.

Make Your Very Own 100 Calorie Snacks

healthy 100 calorie snacks



How to Change Eating Habits Slowly

Healthy Eating Habits

Most people should and need to change their eating habits. Many times, when people attempt to change them, they fail, but why? Usually, it is because they went to extremes. That’s why it is best to change eating habits slowly. People need time to adjust to change. How does a person start their change for better eating habits and better health?

Reducing Within Reason

The first way to change your habits would be to cut their worst foods down to half. If your worst food is ice cream, eat half the number of scoops you normally would. If you eat ice cream every day, cut that down to once every other day.

Do this for about 3 weeks then repeat the procedure again until you are down to eating your worst foods only once a month or once every couple of months. Do this with all your junk foods.

Replacement Therapy

Your favorite foods often have a healthier alternative. You can Google search online or look on Instagram or Pinterest for your favorite healthy alternatives. When cutting something out of your diet you should try and replace it with something healthy.

If you were to begin cutting out ice cream, you could replace it with healthy frozen yogurt with mixed berries. If you were cutting out frozen pizza’s you could replace those with a healthy vegetable stir fry with vegetable medley and chicken. The healthy possibilities are endless. Doing this over time will change your eating habits slowly and you will be more likely to stick with them.

Five Fruits and Veggies Per Day

While you are in the change process, your ultimate goal should be to get your fantastic five. Get to five or more servings of fruits or vegetables. It is important to have at least five servings of fruits and vegetables for a healthy lifestyle and a healthy digestive system.

The more color variety in your fruits and vegetables the more health benefits and nutrients you will get. Working up to your fantastic five gradually will allow you to not feel so much like you are forcing yourself to eat super strict, but more like you are eating these things because you want to and because you like them.

When people abruptly change their eating habits and go to extremes, they tend to fall off the wagon very quickly. It is important when changing any habits to work at it gradually to prevent failure. You can change your eating habits slowly and up your chances of success significantly.

Don’t Deprive Yourself

While you may be changing your eating habits slowly over time, this doesn’t mean that you can never have the foods you used to love the most.  Even if your favorite dish broke all the rules of your weight management strategy, it doesn’t mean you’ve had it for the last time.  Yes, you will need to gradually reduce the frequency that you eat it, but that also means you can save it to have it as a treat.

Instead of making it a weekly standard, make it a monthly or even seasonal treat.  You’ll find that you enjoy it all the more when you eat it.  Moreover, by saving it for special times, you will never feel deprived of it. Feelings of deprivation are among the fastest ways to spoil an effort to take on healthier eating habits.  If you continually feel deprived, your efforts will be nearly guaranteed to be only short-term.

People can change anything if they take it one step at a time. Replacing good habits and good foods with bad ones will make this transition easier and healthier.

Looking for new ideas to start better eating habits? Check out this article: “Could Eating Peanuts Boost Your Health and Weight Loss Efforts?

Finding a Weight Loss App That Helps You Stay on Track

weight loss app finder

Many dieters and calorie counters are using weight loss apps to help them stay on track. They provide services such as calorie counting, exercise logs, group support, goal setting, and track progress. Do they really help? Learn how to use these tools to your advantage and get the most out of technology.

What are they and what do they do?

  • SparkPeople – The SparkPeople app is a spinoff of the popular weight control website, offering nutrition and fitness tracking.  Its nutrition tracking includes an extensive and always-growing database. It also has a barcode scanner feature that allows dieters to scan the products they’ve purchased so they will be automatically entered into their food log, instead of having to enter them manually. It can also be synced to many of the most popular fitness tracker brands so your daily exercise can be automatically entered, as well.


The FENFAST Friendly Diet Tips for Optimum Weight Loss

FenFast Friendly Diet

What is FENFAST 375?



What is in FENFAST 375?


The FENFAST Friendly Diet:







FENFAST 375 Breakfast:



  • Peanut butter
  • Whole wheat or grains
  • Egg whites



  • Greek yogurt (plain)
  • No sugar-added muesli
  • Berries (such as strawberries, blueberries and blackberries)
  • Nuts (such as almonds or walnuts)
  • Seeds (such as pumpkin seeds or sunflower seeds)



Lunch Suggestions:

  • Whole wheat or grains
  • Chicken breast
  • Beans and lentils
  • Vegetables
  • Fruit
  • Fish
  • Peanut butter
  • Nuts and legumes
  • Brown rice


  • Mixed greens (the more the better)
  • Baby spinach
  • Radicchio
  • Bell pepper
  • Radishes
  • Carrots
  • Cucumber
  • Cherry tomatoes
  • Balsamic vinaigrette
  • Hardboiled egg





Dinner Examples:

  • Fish
  • Chicken breast
  • Steak with no fat
  • Salad with oil dressing
  • Vegetables
  • Lentils and beans
  • Nuts and legumes
  • Peppers



Should You Avoid Lectins for Health and Weight Loss?

Should You Avoid Lectins?

These days, it feels as though every magazine headline we see tells us to avoid lectins.  What is this all about? What are they, and why are they something people are avoiding?  Is it just another batch of pseudoscience or is this something to take seriously?

What Are Lectins?

Lectins are a type of protein.  They bind to carbohydrate molecules.  You can find them in nightshade vegetables, certain grains, legumes and some animal-based foods.  The claim is that their consumption is among the causes of many health issues.  Among these health problems are said to be inflammation, weight gain, gastrointestinal issues, arthritis, and even certain cancers.

The trend to avoid lectins has become quite popular. In fact, a number of celebrities have talked about their love for eating strategies that avoid lectins. Kelly Clarkson, for example, has credited a diet that cuts lectins for her weight loss

Should You Avoid Lectins?

Lectins are a natural part of many plants. It evolved as a form of natural pesticide meant to protect those plants from pests such as insects that would otherwise have eaten them. That said, while there have been diets recommending that we avoid lectins for twenty years, there has yet to be solid scientific evidence to support the claims.

The idea behind the recommendation to avoid lectins is that these natural pesticides have a certain toxicity level to humans.  The first large diet recommending their avoidance was the blood-type diet, which has since been entirely discredited by research.

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The Plant Paradox

That said, in 2017, Dr. Steven Gundry published his own diet that recommends that we avoid lectins.  Gundry is a heart surgeon with a private practice in the United States.  His diet indicates that while we’ve thought of certain plants as being healthy, they’re actually foods that should be eliminated.

His claims are supported by his own research in which he studied the data from over 100 of his own patients.  Most of those patients saw decreased autoimmune disease markers and inflammation after following a very low-lectin diet. However, other experts have underscored the fact that Gundry’s research was on a tiny sample, was not published or peer-reviewed and didn’t follow the vast majority of the basic protocols for this form of medical research. Therefore, it is not considered acceptable results by the medical community.  Without any scientific evidence indicating that eliminating lectins will make a difference to your health and weight loss, there is little – if any – reason to do so.

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Starting to Lose Weight Right

How to Starting to Lose Weight RightIf you are thinking about starting to lose weight right but are not quite sure how or where to begin, there are ways that you can make this goal easy to achieve. Usually, all you require is a few simple tips that will point you in the right direction.