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20 Satisfying and Healthy Breakfast Ideas for Weight Loss

Healthy Breakfast Ideas for Weight Loss

Healthy Breakfast Ideas for Weight Loss:- Making healthy breakfast choices can help set your day up for success by giving you energy, keeping you full until lunch, and preventing you from turning to sugary snacks or fast food as an alternative. If you’re someone who wants to prioritize protein in their breakfast, egg recipes are a great choice. Breakfast scrambles, omelets, and plain fried eggs…

[netherfeildren]

Greener Memories of Better Men

Pairing: Joel Miller x F!Reader

Summary: Best Story of the Day! South Austin elementary school started a “Breakfast With Dads” program but many dads couldn’t make it and several students didn’t have father figures. The school posted fliers at the local YMCA’s for 50 volunteer fathers… 600 different people from all backgrounds showed up…

Joel Miller is one of them. 

-OR- 

Sarah’s gone and Joel wants to feel close to her again. He reconnects with someone he used to know along the way.

Rating: Explicit 18+

Content Warnings: No outbreak; Grief; Child loss; Emotional hurt/comfort; Angst; Fluff and smut; Unprotected sex; Creampie; Oral Sex (f!receiving); Size Difference; Size kink; Dirty talk; Truck sex; Praise kink

A/N: This was planned for a long time, and then just happened all at once today without prior thought. Enjoy! :)

Word Count: 10.8K

Read on AO3

When she got very sick, towards the end, they used to listen to “The Weight” by The Band all the time. He’d sit at her bedside playing it for her over and over again, and he’d watch her breathe. For hours, he’d sit there and watch the rise and fall of her chest, the slow, weak thrum of her pulse in her neck beneath the wan and clammy skin, listen to the sound of her fight to continue existing. Sometimes, when she was a little more on this side of lucid, when she’d let him look at those gorgeous green eyes, she’d mouth the words at him through cracked, parched lips. Hey, mister, can you tell me where a man might find a bed? The still beautiful sound of her laughter, not made any less lovely despite its weakness now, when she adapted the lyrics to suit herself, take a load off, daddy. 

And sometimes, when she was keen on showing that superior and tremendous wit, that intelligent mind, the eye she had for seeing within and through him, she’d say that Fanny was the friend they’d always needed, but had never had. Like she knew, she knew there were times, only sometimes, where there was something missing, an imaginary figure that would have been nice or helpful, that was sometimes wished for. A mother, a wife, a partner, a friend, something they might have both needed or liked to have, perhaps, even especially, now, at the end. 

It had been a slow crawl towards death, for a long time, and then, suddenly, a mad dash to the finish line she’d seemed desperate to win. 

At times he’d been angry, angry and resentful and so fucking filled with a rage so deep it terrified him at the unfairness of it all. Sometimes there were parts of Joel that wished it was him lying in that bed, rotting away from the inside out by that invisible poison crawling through his little girls veins, but then the idea of Sarah being the one left behind, the one left alone, seemed an equally terrible fate, and he could not discern which was the worse of the two evils. And so he was left with nothing but this terrible impotence warring inside of him against his equally terrible anger. 

If he could have carried the weight of her illness for her, he would have. If he could have bore the pain and suffering of it, he would have. He would have eaten his own heart, cut off his own limb, forsaken everything he’d ever known, to have taken her suffering from her. He’d told her they’d be brave together, that they’d get out of it together. Eventually though, that mad dash had ended, and after it was all done, she’d been the only one to be brave, and he’d been the only one to get out of it. If that’s what it could even be called. Sarah had died and Joel had been left with nothing more than whatever half life he pretended at now. 

It’d been a year and a half since then, five hundred and sixty seven days since he’d put his only child in the ground. Days of living his life as if a thousand raging gladiators screamed and readied for battle in his mind while he lay limp and motionless in their midst. While he lay limp and motionless as the rest of the world went on around him. He failed all the time now, it seemed. Failed at being a father, a man, a brother, in his waking hours and in his dreams. And sometimes he wondered or worried at what she’d think of him now, if she saw what he’d let himself become. A limp and useless thing in the shadow of the memory of what he’d always been or wanted to be. 

But he remembered love, he remembered loving her, and he thought that if he held onto that, perhaps, he could be something again. Certainly not himself, or who or what he’d been before, but he could find the wherewithal or the strength or the conviction to be something, surely, he could be something again. How could death have the ability to touch such perfection? He could not understand. So, if he could no longer be a father, Sarah's father, then he could find it in himself to at least be alive, couldn’t he? For her, at least, for that memory of loving her. 

He sees the flier at the YMCA one evening, after he’s finished his workout. For months he’d gone from work to bed and bed to work. Gotten soft and lazy and horrible, half dead, but he’d had a dream a few weeks ago, a memory of them at Lady Bird Lake when they’d go and feed the ducks. She’d wanted to burst into the water after them, catch one for herself. Skinny little arms and legs flailing as he caught her around the waist, stopping her from rushing in after the poor things as they paddled madly away from the lovely little terror that she was. The thing he was now was not the man, the father, he had been before, not even a fraction. And he’d felt disgusted and ashamed and frightened with himself at the thought of her ever seeing the creature he’d become. He’d gone for a jog that evening after work. As exhausted and beaten down from the day as he’d been, he’d tied on his sneakers and forced his body to move. It had felt terrible and cathartic and he’d thrown up in his front yard afterwards, pathetic, heaving sobs wracking his body as he emptied the contents of his stomach in the overgrown grass and tears dripped down the tip of his nose, right there for the whole world to witness. But he’d gone out again the next day and the next and the next, and then he’d gone and gotten a membership for the Y, paid the thirty dollars and promised himself he’d make it there a few days every week. Pushed himself week after week to exhaustion and tears, even, sometimes. Wilting into bed at the end of the day like a felled weed, but he couldn’t stop. 

Don’t stop to think, don’t interrupt the scream. 

So he tried to not think, and he tried to keep going. 

They used to walk down there all the time before, to the Y, Joel, Sarah and Tommy. She loved to swim, and the three of them would jump in the pool together and play for hours every summer. They were good memories he knew he needed to keep fresh in his mind, like a muscle that needed to be exercised constantly. He couldn’t, didn’t want to lose them. 

The flier called for volunteers to show up for an event at Sarah’s old elementary school, “Breakfast with Dads” requesting fathers who could show up for those children who didn’t have a father figure in their lives. He’d stood still as a statue, reading the poster over and over again for almost ten minutes there, in the middle of the bustle of the busy gym around him. He could still remember the last time he’d picked her up at school with perfect clarity, the way she’d looked, curls bobbing around her, green eyes shining, shooting out the double doors towards him. She’d always been good in school, smart and lovely and friendly. He’d had to make the difficult decision to pull her out almost a year before she’d died, when she’d started getting too weak from the treatments to continue going in person. He’d not been back to the place since. Didn’t know if he was capable of walking through those halls she used to walk through, where she’d been happy, had friends, been a kid. 

He thinks about it for days afterwards, afraid and unsure and awkward with himself. Worried the children will be able to smell the deceit on him, the fact that he isn’t really a father anymore, lying on the soft purple rug of her perfectly preserved bedroom. A mausoleum to her memory that he meticulously cleans every Sunday to maintain exactly as she left it, staring up at the stick-on stars of the ceiling. He thinks that perhaps it would be good for him, that perhaps he would like the chance to feel like a father again, to remember what it is to have some spunky little kid talk at him for hours on end the way Sarah used to. And if nothing else, he thinks that there might be some child out there without the commodity of a father, the way he is without the blessing of his daughter, who would appreciate the fact that he’d shown up. Perhaps, he can make some kid not feel as alone as he always feels now. 

The morning of the breakfast dawns bright and warm, but with the faint scent of impending rain in the ether. She’d died on the same kind of sunny, tremulous day, and Joel’s hands shake as he walks up the steps of the elementary school. Flashes of the memory of her running out of these same double doors, skipping down the steps, curls flopping and gap toothed smile more luminous and sillier than any sight he’d ever beheld before. His heart beats like a hummingbird in his chest, hands clammy and shaking and ridiculous. He cries all the time now, at any and everything and it embarrasses him but is also so strangely freeing. He’d watched that ridiculous, but not really, movie Uptown Girls last night and had wept like a child at the end of it, all throughout it if he’s being honest. Huge mistake for the night before he was supposed to show face bright and early and have some kid inspecting him. Tommy’d shown up this morning with coffee and burritos and told him his face looked swollen, fucking asshole, and he’s once again ridiculous and embarrassed and awkward and shaking with nerves as he takes a few deep, calming breaths, before stepping into the Sarah’s old cafeteria. 

The large room is loud and chaotic, the bright sound of children’s voices and laughter and commotion, and people, there are a lot of fucking people. Two different lines of men, traversing the entire wide room, starting at a long table on one end and snaking through the lunch tables. It seems he wasn’t the only one who’d seen the posters, who had felt the need to come here today. He’s inspecting the lines, deciding which one seems to be moving faster when he hears his name, soft and breathy and incredulous, voice like a fucking angel: “Joel?”

He turns and there you are. “Joel Miller?” You almost stumble towards him, hand almost outstretched, eyes almost swimming. The last time he’d seen you was the last time he’d picked Sarah up here, and there’d been real tears in your eyes that time as you got to your knees, and his daughter buried her face in your neck, your soft hair, as she cried and told you how much she’d miss you, how much she didn’t want to go. You’d been her last teacher before she’d had to leave school – she’d never gotten to finish the year with you, and it had been a painful and difficult parting for the both of you. One he’d not appreciated fully in the moment, but now, looking at your shocked face, like you’ve seen a ghost, the memory rears its head in his mind, the sound of your voice trying to soothe her, trying to remain strong, stifle the sound of your own tears. You’d gone to the hospital once, near the end, the nurses had told him, in the quick hour he allotted himself to go home and shower every day, to say goodbye to her. Had sat at her bedside and laughed with her, brought her a card and a bright bouquet of yellow daisies in a pretty, blown glass vase from her entire class. It had been near the end of the school year, what would have been the end of Sarah’s second grade year, and he’d been glad, after the nurse had gushed about the pretty young woman who’d come in, made Sarah laugh and smile, perked her up for even a few brief moments, he’d been so fucking glad he’d missed you. He hoped he’d never have to see you again, could avoid the memory of his daughter in your care, the way the two of you looked at each other, like you shared a secret, a friendship, a connection, that of pupil and teacher, but also just two girls, something special and sacred. He envied it and resented it and was glad he’d missed you and grateful he’d not had to see you, but he was also grateful for the fact of you, that you’d been able to give her something she’d needed and he could not provide. 

He whispers your name, and you finally reach him, hand fully outstretched now, not an almost anything anymore, and your small, delicate fingers grasp at his thick forearm. The soft touch burns. 

He places his big hand over yours, completely engulfing you, and when he whispers your name back he feels a tremble in your limb. “Joel, I’m so glad to see you,” said with so much sincerity he feels the backs of his eyes pinch. He did not think the hardest part of this day would be seeing you again, a person who’d known and cared for his daughter so deeply. 

“I– I’m glad to be here,” he chokes, coughs, tries to take a steadying breath. “I saw the posters– just thought… I just thought it’d be nice for me to come around.”

“Yes,” you squeeze his arm gently, “Yes, of course. Welcome, please, I’m really so glad to see you here. There are so many great kids here today–” you cut yourself off, and your face does a funny sort of uncertain thing, you shake your head, try and give him a small smile. A deep breath, and then: “There are so many kids here that need someone. It’s a real good thing you came.”

“Yeah, well… I just wanted to– to feel– to remember–” he shakes his head too, unable to continue, but he sees that you understand. You slide that small hand into his, wrapping around two of his thick fingers and pull him around and further into the room. Nodding your head and smiling back at him like you’ve got the best sort of secret you’re about to let him in on. “Of course. Come on, I’ll show you to your seat. I know just the person for you.”

-

“Joel, this is my niece–”

“Who the fuck is this guy?” All the sass in the world and a scarred eyebrow to boot. 

“Ellie,” you say nice and slow, voice soothing as if trying to calm a wild banshee on the verge of revolt, it makes him smile a small smile, “We’re gonna be nice. You promised this morning.”

“Ugh, fine,” she drops her head back on her neck, and he can see the whites of her eyes flash as she rolls them as far back as they can surely go. “Stick me with the dinosaur, what do I care?” Christ, he mutters under his breath, trying to hide his scoff of a laugh with a rough cough. He turns his head to rub his chin against the hill of his shoulder, running a hand over his whiskered face. 

“Ellie– Mom said you can’t go to the sleepover tonight if you aren’t nice. Right?” You try and reason with her. 

“Fine. Whatever – nice.” And she flashes a big old, saccharine grin, wagging her eyebrows at you. 

“Okay,” you turn back to him, bringing your hands together in a soft clap beneath your chin and giving him a small and painfully sweet little smile – worried and probably a little afraid for him. He shakes his head, “It’s alright, we’ll be okay,” he says low, distracted by the sight of your small hands, fine and delicate looking, and the dainty gold necklace that sits at the hollow of your throat, a little golden pendant of your initial. 

You nod your head slowly, turn back to give the kid, Ellie, one more stern look, and then turn to walk away, leaving him to face her alone, and no, he most definitely does not glance at your ass as you walk away from him.

He turns back to look at the kid, and she rolls her eyes again, turning back to flip open the book she’s got infront of her on the lunch table, a one Will Livingston’s No Pun Intended: Volume Too. 

He snorts a little, sighs and settles into the cramped bench made for a child, thick thighs barely squeezing into the space between the table’s edge and the seat, knees bumping the underside. “Well aren’t you a pleasant one.”

“Yeah, a ray of fuckin’ sunshine. What’s your problem?”

“Jesus, kid. How old are you?”

“Thirteen. How old are you?”

“Forty eight.”

“Old.”

“Yeah.”

“So, why'd you get stuck with the leftovers? Where's your kid?”

He clears his throat, “Uh well, she– she’s not here anymore. Or I mean– she doesn’t go to school here anymore. She died. A while ago.”

“Oh, shit.” She’s quiet for a beat, looking down at the open page of the book, It doesn’t matter how much you push the envelope. It’ll still be stationary. “That sucks, man. I'm sorry.”

He supposes the correct response is: “Thank you,” he nods his head awkwardly, still unaccustomed to going through the motions of having to tell people and accept condolences. He doesn’t think it’ll ever be something he gets used to. 

“I think…” she tilts her head side to side, letting the thought slide between her ears, flips to the next page, I walked into my sister’s room and tripped on a bra. It was a booby trap. “That my dad is dead, or at least a dead beat or something,” she snickers. “Don’t know. My mom never talks about him.”

Dead or a dead beat, he mutters, shaking his head, “I’m sorry to hear that.”

“It’s hard– being a parent, right?”

“Yeah. Yeah… hardest thing in the world–”

“Is it like – like weird… to not be one anymore?”

He feels his stomach drop out from under him, coughs roughly, “Dunno… I guess– I guess in ways I still feel like a parent. Think I’ll always feel like that. But in other ways, yes, it’s… weird.”

“Yeah… I guess that makes sense. You don’t forget how stuff feels, right?”

“Yeah, you don’t forget how stuff feels.”

“Do you like space?” she asks suddenly, very seriously, knocking her head to the side, looking up at him with big, baleful, hazel eyes. His heart twists in his chest.

“Sure, yeah. Space is alright.”

And then another seeming one eighty: “If you could do anything you wanted, where would you go? What would you do?”

“Don’t know, never really thought about it. Maybe… an old farmhouse, some land, a ranch.”

“Cool. What kind?”

He shakes his head, Jesus, I don’t know… “Sheep. I would raise sheep.” She nods, doubtful, unimpressed look on her face, and he frowns at the look, “They’re quiet, do what they’re told.”

“Yeah, yeah, okay. So, just you and a bunch of sheep. Romantic,” she says sarcastically. 

“What about you? What would you do?”

She points a single finger up towards the ceiling, ah, space… “Probably because I’ve always been here, never left Austin, single mom and all, ya know– I’ve read everything I could in the school library… Neil Armstrong, Buzz Aldrin, Jim Lovell. But you know who my favorite is?”

He could understand her on this. He felt, too often, like he was still right where she’d left him. “Sally Ride,” he says, of course.

“Sally fuckin’ Ride!” She slaps her hands down on the table, “Best astronaut name ever,” Shakes her head, whistling through her teeth appreciatively. 

He nods his head, yeah, figures. “So, your aunt…” and he feels a hot flush spread over the tops of his cheekbones, real smooth, Joel. At least he’d waited this long. 

“She’s my mom’s sister. She’s great. The three of us live together – kind of like my second mom, I guess. Or like they take turns being mom and dad. We’ve always been together.”

“That’s great, kid. She’s great. She– she was my daughter’s teacher, I’ve known her for a while now.”

“Yeah, she really is. I punched this girl last year,” she says way too excitedly, “Bethany,” rolls her eyes, “For being a huge dick, man, like seriously, she was. And she got me out of it. Backed me up with the principal, Mr. Kwong. No one else would’ve stuck up for me that way.”

“Yeah, I can see that. Seems like her style–”

“Protective,” she snickers.

“Yeah–” 

“And good. Her and my mom, they’re a unit, the three of us. Don’t know, I’ve never seen anyone take care of each other the way they do. Sometimes…” she looks away a little shyly, “I misbehave,” she says slowly, “Like the fighting. For no reason, I guess. And I know it worries them. But I’m trying to be better, not fight as much. My friend Riley, she’s a good influence. She stops me when I get too riled up.”

“I reckon it’s a lot easier said than done, but the fact that you’re trying to be good is what counts, is what I’d say. I’m sure being thirteen is difficult,” he says a little sarcastically, but giving her the approximation of a small, warm smile.

“Fuck you, man,” she laughs, “It’s difficult as shit.” It hits him then, suddenly, that the kid just needs someone to talk to, someone other than perhaps her mother or her aunt who she knows love and worry for her so much. A third, impartial party. Joel had come here today and been able to be that for her, and as inconsequential as it may seem, after all he’s lived through, it’s everything to him. 

The teachers and school administrators begin the process of handing out the breakfast: pancakes and bacon and sausage and fruit, and Ellie tells him about her book, full of terrible puns he pretends to frown at but also can’t really help but laugh at with her, and about a comic she loves Savage Starlight. Endure and survive, she tells him, is the motto, and he can’t help but think the idea is far reaching and significant in its truth. They sit and talk and laugh together, and it’s easy, this surly kid who pretends at being angry, hiding her charm with a potty mouth and a scowl, but who’s really nothing but sweet. It makes his chest ache and his throat go tight. So much so, that after a while he needs to excuse himself. He tells her he’s going to the restroom and runs off like a coward, the devil and his memories on his heels to take a few deep breaths, a moment alone to collect himself. 

He rushes out of the cafeteria, bursting through the double doors and out into the hallway, scurrying to find a lone corner to hide himself and his shame and grief away in. He makes it to a shadowed alcove at the mouth of an empty hallway of classrooms and presses his hands to the concrete blocks of the wall, painted a soft blue color. He stares at the pockets in the aggregate and tries to take deep breaths, feels the air pass through his lungs, inflate his belly, and then back out, transformed into the world as something else. Sometimes he wishes he had the ability to transform his grief into something else – a non-memory, perhaps. Sometimes he wishes he could forget the whole thing, a terrible, selfish, disgusting thought. But pain makes terrible creatures out of us sometimes, and Joel has existed in a pool of such pain these past five hundred and sixty seven days that sometimes it’s difficult to recognize himself anymore, his desires, his goals, if he even has those anymore. Like he’d said to the kid, it’s a lot easier said than done, but the fact that you’re trying to be good is what counts, and he was trying so very hard to be good, better. 

“Joel?” That soft voice again, a shiver claws its way down his spine, and he shakes his head at the wall, letting his hot, pinched eyes fall closed. 

He coughs, trying to clear his throat, “M’fine. Just needed a second–” Coughs again. And then he feels that small hand from before, at the small of his back. You rest there, gifting him that brief, comforting touch, and he reaches behind himself to clasp you around the wrist, keep you there with him, silent for a moment while he tries and fails to collect himself. His fingers wrap entirely around your wrist and something different and hot and alive flutters deep in his belly. 

“I’m sorry, I’m sorry. I can’t talk about it. I’m just– It’s overwhelming being here. I’m sorry. I’m okay,” he rambles. 

“It’s okay, Joel. Just take your time.” Your voice is too soft and gentle for a hard and broken thing like him. 

“She’s a good kid,” he tries and fails to keep his voice steady, comes out all hiccupped and cracked instead, and he feels you step closer, not touching him anywhere else, but he can feel the heat of you against his back. 

“She is,” you whisper.

“S’got a fuckin’ mouth on her.”

“Yeah…” You try and laugh, fail.

He cracks and splinters: “I didn’t think it would be like this coming back here… seeing you,” voice breaking, “She was sick for so long, and I knew she didn’t want to leave me. I knew she was so fucking tired, but she kept holding on just for me. And I told her it was okay, I told her to go and that I’d find her again one day, and now I don't know who I am or what I’ve become, and all I can think about every single day is that if she saw me now I worry she wouldn't recognize me anymore.”

“You’re trying, Joel. That's all that matters. I know you are. I can see it now even just here today, you being here–”

“I wish I could see her smile again, just once–” he cuts you off, not really listening. His ears filled with static noise, chest heaving. Your other hand comes to his flank, and it’s too much: this place, your touch, the kid, all of it, all of his memories and all of his grief, and he shouldn’t have come here today. He squeezes his eyes shut tightly, and for a second, right before he pushes you away, he squeezes your wrist tightly, as tight as he can without really hurting you, lets the heat of your skin burn him, and then lets go of you, harshly shaking you off. 

“I’m fine. I shouldn’t have come here today, I’m sorry. This was a mistake.”

“Joel–”

“Tell Ellie I’m sorry, but I have to go.” And like a fucking coward, like a man his daughter’d be ashamed of, he leaves, runs away from you and the memory of her and another child who needs something he is not equipped to give. 

He listens to the sound of your voice calling after him, and he is nothing but sorry and nothing but too much of a man he wishes he’d never been made into. 

-

You’re on your second margarita when he walks in. Trailing his brother, serious, sullen look on his handsome face. When you’d seen him this morning, after all that time, after the last time which had been so painful and so sad and so full of regret for the circumstance of it, you’d felt like your heart was about to burst through your chest. You thought about him so often, about her, more often, probably, than was warranted or healthy, but the experience of having a child such as that in your care, such a special little person, and having to witness the extinguishing of such a bright flame… Well, calling it a tragedy was entirely inadequate in the face of all it truly was. 

Anna was kind of dating the bartender that worked here, and with Ellie away at a slumber party tonight, the two of you’d decided to have a girl’s night out that you were almost certain was going to turn into a slumber party for Anna with her bartender, Ben, as well. 

You eye the two brothers as they find their spot at the far end of the bar, watch as Tommy, you remember she used to talk about him all the time, flags down Ben to order them two beers, appreciating the way Joel pulls on the glass bottle with that soft, frowning mouth of his. 

He’s so sad. There’s no other word for it. Sad and hurt and made into a sort of tragedy of a man that you wish desperately, and even though it’s not your place, that you could do something to help. The sound of him choking back tears this morning, the sight of him laughing with Ellie, she’d warmed to him immediately which was a miracle all on its own, and he is, you think, a man with so much tenderness to give that has nowhere to go now. And it is nothing but the gravest and saddest sort of tragedy. 

“Hi, Joel.” Eventually, you muster up enough courage, after one more margarita, to approach him. You think that, perhaps, he’ll be annoyed to see you again, another reminder of his past and the difficulty of the morning, but you need to just talk to him one more time. To thank him again for being so brave, to reassure him that he’d done good. Tommy’d abandoned him to brave the waters of the bar a while ago, and he turns in his stool at the sound of your voice to peer over his shoulder. You love his beard, thick and lush and so soft looking, his thick, dark curls, slightly threaded with silver at the temples, and his ridiculously broad back. He’s wearing a dark green button down that brings out the colors in his eyes, tight around the swell of his thick biceps. He’s gorgeous and so fucking hot, and he makes you feel silly with nerves and fizzy bubbles deep in your belly. 

“Hey–” he clears his throat, says your name softly, with a hint of apology. “Hey.”

“I saw you come in earlier, and I– I just wanted to come over and say hi and thank you again for this morning. It was a real nice thing of you to come today.” You try and swallow the shyness and nerves in your voice, but you’re pretty sure you fail spectacularly, can just picture Anna’s mocking giggles as she watches you twist your fingers and fidget in front of the man. 

“You already thanked me,” he says gruffly, “And besides there’s nothing really to thank me for.”

“I know, but again, or anyways,” you stutter, “And there is.” There’s absolutely no reason for these nerves, you know this man, have known him for years, “It was a good thing of you to do. Ellie really liked you–”

“You gave her my apologies, right?” He cuts you off, a thing akin to desperation and worry coloring his tone. 

“I did, don’t worry. She understood.” He looks like he wants to ask what excuse you gave her but forces himself into silence, looking down at his hands in his lap sullenly. “I don’t know… I just wanted to say thank you again.”

“Alright. And I’m sorry too, about earlier – after. I was an ass.”

“You weren’t. I shouldn’t have gone after you, should’ve given you your privacy. I’m sorry. I was nosey.”

He shakes his head, looks up at you with those hazel eyes, “No, I wanted you to come after me.” His voice is rough, like it costs him something to admit this truth to you, “Thank you.”

You have to look away, glancing back at Anna who gives you a wide, cheesy grin and a thumbs up, followed by a much more inappropriate hand gesture. You roll your eyes at her, a hot flush burning your cheeks. “That’s your brother, right? Tommy?” You turn back to him. 

“Yeah, it is… You wanna sit?” He gestures to Tommy’s empty stool. 

“She used to talk about him all the time.” You take the offered seat, nervous for a second that he’ll resent you bringing her up, react badly, but he gives a soft laugh, looking after his brother. “Yeah…” he says slowly, “They were real close.”

“That’s really nice,” you say sincerely. You catch Ben’s eye, and he nods his head at you, turning to get the two of you another round. “You two having a boys night out?”

He gives a short laugh, bringing his beer to his mouth again, pressing the lip of the bottle to his smile, “Guess he was just trying to do the same thing you are right now, distract me, make sure I’m alright or somethin’,” a quick shake of his head, and then takes another drag, and you watch the thick muscles of his neck work as he swallows. You have to look away from the sight, cross your knees together tightly, pulling down the hem of your wrap dress to keep it from riding too high. 

Ben comes around at that moment to place two shots in front of the two of you. “Here you go, baby girl,” a wink and that smarmy little smirk that makes Anna lose her head, for some inexplicable reason, “Tequila for you and your friend here.”

“Baby girl?” Joel eyes you, as you push the shot towards him. 

You roll your eyes, “Ignore him.” He takes the shot from you, fingers brushing yours briefly and you swear you feel a slight jerk move through him. You want him to want you so badly, you think suddenly. 

“Shall we?” you wiggle your eyebrows at him, and he gives you a soft laugh. 

“Seems I don’t got much of a choice,” before clinking his glass against yours, touching the base of it to the bar’s surface, and then shooting it back, not even an insinuation of a grimace as he swallows the strong alcohol, while your face puckers ridiculously. 

Gross. You shake your head, squeezing your eyes shut and sucking on the lime Ben had left also. “He sweet on you or somethin’?” 

“No, not at all.”

“Huh, not so sure about that,” he eyes your sister’s boytoy almost sourly, and you get brave or reckless or something, all of a sudden, when you press right up to his ear, your breasts against his arm, emboldened by the liquor or the soft hazel of his eys, or the breadth of his shoulders when you whisper right into the peach fuzz covered shell of his ear, “He’s fucking my sister. Not me.”

He freezes, a soft, masculine sound rumbling deep in his chest before he clears his throat. He sets the glass down, and then slowly turns to face you, gripping your knee briefly as he spins on the barstool to bring your legs between the space of his spread thighs. He’s so thick everywhere. 

“Is that so?” The place on your legs where he’d gripped you burns and throbs and the other, softer place between your thighs drips and aches. You nod your head at him, temple resting in your palm propped on the edge of the bar. Ben walks by again, snagging your attention from Joel’s molten gaze, “Gimme permission to come over tonight?” he says as he passes. 

“Oh, fuck off,” you laugh after him, and you swear you feel the whisper of Joel’s touch on the curve of your bare knee again. When you turn to look back at him he’s staring down at you, a flush sitting high on his cheekbones. 

There’s something slightly bold or desperate or sad stirring inside of you, and you need to hear the sound of his voice. You wish you could make things better for him. You wish that perpetual look of grief didn’t sit so deeply embedded in his gaze all the time now. 

“You know that feeling of knowing someone, but not knowing them?” He asks you suddenly. “You and I, we’ve known each other for years. You were Sarah’s teacher, and she talked about you all the time – her last teacher – and I felt like I knew you, even though I didn’t really, not in a way that mattered, not in the way I would have liked, if I’m bein’ honest, but we knew each other peripherally. And I wanted you, all that time ago,” he laughs a boyishly shy little huff of laughter interrupting the rush of his confessed words, the crests of his cheeks flushing bright, “In that way you want someone you don't know but see all the time and want to know better. And now, it’s like… like we’re meeting again for the first time, but in a different way, in a way we’ve never met before, and yet you know so much about me already. You knew my daughter, spent time with her, you cared about her – it’s… I don’t really know what it is I’m trying to say, to be honest. I’m sorry.” He shakes his head, another unsurely shy laugh, and you reach out to set your hand softly on his knee, rubbing the thick, muscular ball of it. It’s okay, you nod and shake your head at him at the same time. Confused also, with what you’re trying to convey, but knowing you want him to continue anyway. “You knew me before in a different way, and I’m not that man anymore. And I don’t know who I am now, or I’m beginning to relearn, but I’m not there just yet,” He trails off, and then softly: “Have you ever not known yourself?”

You tilt your chin slowly, watching the slow rove of the leftover tequila in the glass as you roll the base of it along the grain of the bar. “I’m… I’m not sure. Would it be very naive or arrogant or shallow to say, no? That I’ve always known myself, that even when I was lost or afraid, I was still certain of who I was, or at the very least, who I wanted to be? Like… like sometimes when you’re uncertain of the next step, or– or of what it is that you want to do next, but you still know the direction, maybe? Or what ending you’d like?” You give a brief huff of laughter, not really meaning to laugh, but expelling the air anyway, glancing down at where you’re still gripping his knee. He lays his own large paw over your much finer hand, calluses on his palm that you can feel on the back of your knuckles. “I think now we’re both, maybe, not making sense. But I think that sometimes happiness is only the peripheral thought, the peripheral ending, like obviously we all always want to end up happy. I was always open to the journey, open to the different avenues my life could take, but all I’ve ever wanted was for me and Anna, and then later, Ellie, to be okay, to be happy. Nothing else matters after that. The way I get there, the way I’d make it happen never mattered. Only that, in the end, we’re okay.”

“No… I know exactly what you mean.” His brow caves in on itself, “I know exactly what you mean because I failed at that. That was all I ever wanted too, and look at what I ended up with. She’s gone, I failed her.”

“But you didn’t, Joel,” you say with all the fervor you can pull from your heart, all the certainty you absolutely know that he’s wrong with. You bring your other hand to his other knee, leaning forward to make absolutely sure he’s understanding. “You can’t honestly say that. You’re right, I did know her, and that little girl was an exceedingly happy child. If anything, you were nothing but a triumph, and you need to hold on to that, and think of it every single day for the rest of your life. You were triumphant in that girl. Never forget it.  There is not even a shadow of failure in the memory of that child and the life she led.” And this does not seem like the appropriate environment to be having such a conversation, but you push on. His hand tightens over yours almost painfully, his blunt rough nails digging into your soft skin. “When she died – was she scared? Or peaceful?”

“She was so fucking brave,” he chokes. “She was so fucking brave. There wasn’t an ounce of fear in that heart. I’d swallowed all of it. I’d swallowed all the fear either of us could ever carry. She’s the one that held me while I fell to pieces. While I lied through my fucking teeth and told her it would be okay, that I’d be okay, that she could rest, she could go. And held me and tried to soothe me and told me she’d see me again one day, but not too soon. Eight years old, dying and comforting her father, cracking jokes. She was so fucking brave, and I’d promised her that we’d both be – that we’d both have courage and both get out of it, and in the end, I ended up being nothing but a goddamn liar.” And there are tears in his eyes, and maybe you shouldn’t and maybe you’re overstepping and maybe it’s the alcohol, but you lean forward in your barstool, that boldness and that desperation and that sadness pushing you along so that your knees are sliding further between his spread thighs to wrap your arms around his neck to hug him tightly to yourself, and he buries his face in the crook of your neck, big hand coming up to cup the back of your head. 

“I’m so sorry,” you whisper, even though you know the words are redundant. Even though he’s probably heard them an antagonizing amount of times. You are so sorry, and you have to tell him that you wish you could help him in some other way, that he’d not have to bear this alone, that he’d never have had to live it at all. I’m so sorry, Joel. I’m sorry that you lost your daughter, and I’m sorry you’re alone now, and I’m sorry we didn’t know each other better before, but maybe we can know each other now. I’d like to know you now more than anything else.

You feel the rattle of his wide back as he takes in a shaky breath, and you slide your hand soothingly up the broad expanse to tangle in the curls at the nape of his neck. 

“I’m sorry,” he laughs wetly into the warm space beneath your jaw, rolling his forehead against your shoulder, “I’m killing the mood,” and you feel the wet press of lips to the soft spot beneath your ear, right at the vulnerable hollow. Your heart stutters, and you shiver a syrupy sweet little jitter down the line of your vertebrae in the clutch of his arms, letting your head fall to the side to open yourself further to him, you smell good, whispered into your skin, but the two of you are sitting at the center of the crowded bar, industriously dedicated patrons hooting and hollering around you, and you can feel Anna’s nosey gaze zeroed into the back of your head so you pull away, letting your hand on the back of his head drag around along the edge of his jaw, fingernails pulling through the soft whiskers of his beard so that you can feel the snick, snick, snick of each bristle beneath your nail. 

“Let’s go outside,” you whisper, made only of boldness and desperation and want now. Wetness pooling at the center of you. 

He pulls back, and his hand slides to grip your jaw in his wide, rough hand. The architecture of you feels inconsequential and without strength or steel in his grasp. “For what?” Voice serious but also knowing, also provoking. 

“I wanna kiss you.” Might as well be honest now that you’ve got his hands on you.

“I think that if we go out there, I’m gonna do more than just kiss you. You prepared for that?”

“Yes, let’s go,” and you’re already pulling him out of his barstool before the words are even fully out. His hand goes to your elbow to steady you as your feet meet the ground, and you can’t help but give him a small laugh. “Are you okay?” Just making sure.

“Yeah, I’m okay, sweetheart. Are you?” His gaze is so warm. 

“Yes.” And you can’t help but smile widely up at him. He gives you a huff of laugh through a half crooked smile that looks a little bit like the sliver of the moon when it’s nothing but a silver crescent in the sky, hand wrapping entirely around your bicep to tug you closer. You feel a little bit out of control when you slide your hand over his belly, and his eyes go immediately dark and molten, rubbing slowly up his chest. He makes a deep, rough sound, low in his throat. “Let’s get the fuck out of here.” He pulls you along behind him, and as you’re making your way together out the door, you hear the sound of Anna whooping and whistling loudly behind you right before the bar door slams shut. 

He tugs you along behind him, and then passes you gently in his hands to walk in front of him as he weaves through the crowded parking lot, his wide chest, smoldering hot through his clothes, pressed up against your back, big hands wrapped around the soft of your hips. You feel him nosing into the curtain of your hair, smelling you and humming appreciatively, and you realize that he’s steering you towards the back of the parking lot, his familiar truck tucked into the far dark corner, and you twist, suddenly, in his arms, walking backwards and reaching up to wrap your arms around his neck. His hands go to the small of your back, bunching your dress in his hands tightly so that you feel the humid night air against the uppermost backs of your thighs. The look in his eyes is so dark, so wanting, and he presses you tight against his chest, your breasts squished up against the hard planes of him. He’s not even looking where he’s going, and your feet are barely touching the ground anymore as you tiptoe backwards, guided by his embrace. One of his hands comes up to grip the curve of your jaw, and then you feel the side of the truck against your back. He hoists you higher up towards his mouth, “I’m going to kiss you now,” he says, and before you can even think about saying yes, yes, please, finally, he’s swallowing your breath in his mouth, eyes still slightly open to watch you as he does it, pushing his tongue into the wet gleam of you to taste everything you so desperately want to offer him. He nips at your full bottom lip, then laps at it soothingly, and you moan for him, head falling back on your neck to open further for him, cradled now in the palm of his hand. Your hands smooth down the sides of his neck and then curl to scrape your nails down his stomach, and he groans into you, one thick thigh shoving between your knees. One of his palms slides over your hip to grip the curve of your ass, the other coming up, gentle yet unyielding, to circle your throat and tip your chin up to him as he pulls back to look down at you. The hand on your ass tips your pelvis into his and pulls your core along the broad expanse of his thigh so that your pussy slowly rides the hard muscle, once, twice. “Joel–” you gasp. 

“Back seat,” he orders, tugging the truck door open and hoisting you inside. Are you really about to let this man fuck you in the back seat of his truck in a crowded parking lot? Yes, yes, you are. He follows in after you, and then slams the door shut behind him, encasing the both of you in this quiet, paused moment before he’s pulling you forward to straddle his lap, spreading his legs wide to widen your own stance perched atop him. You listen to the sound of your panting breaths as he runs his hands over your curves, squeezing and kneading as he goes, and you plant your palms on his strong chest, smoothing them down over his belly, reaching the line of his belt to tuck them inside, he growls low, leans forward to lick at your throat and you feel the tug of his fingers at the tie of your wrap dress, then the pull of the fabric as he bares you for his eyes. You pop the first few buttons of his shirt as his wet mouth moves down the thrumming line of your neck, over the wing of your clavicle to the tops of your breasts where he pulls back to take you in. You’re wearing a soft pink lace bra and a matching thong, and as his eyes move down the length of you, the fire already smoldering within seems to ricochet up to a burning inferno. There is something about the look in his eyes, compared to before, compared to the usual look, that is even more thrilling than just the fact of him gazing upon your naked body. He’s always so serious, melancholy and sad and straightforward, in a way. But taking him in like this, the way he’s looking at you now like he wants nothing more than to devour you, to push inside of you, it makes it all the headier. “Fuckin’ gorgeous, look at you,” he murmurs, smoothes his hand over your breasts, thumb catching and flicking at your nipple, down the soft swell of your belly, stopping at the little bow at the front of your thong. He pushes the sleeve of your dress over one shoulder and tugs you forwards, you feel him lift the back of your dress over the curve of your bottom, his hand following the path of bared skin, taking in the tiny scap of lace disappearing between your asscheeks, and he makes a breathy, desperate sound, “Where the fuck are the rest of your panties, little girl?” He pinches the lush of your ass, smoothes his hand down and around to cup you between your legs, and you’re sure he can feel the soaking wet there because you listen to the sound of his gasp, and then he’s pressing there, seeking out your clit and rolling gentle circles to the swollen, throbbing nub. You run your hands up his chest into his hair, gripping there, pressing your nose into the thick curls to take in the scent of him and then running them down the heavy swell of his biceps. He’s so masculine, hard in all the places you’re soft, and wet, for him. His other hand grips your hip to pull you closer, rolling you onto the thick line of his erection, and oh God, he’s big. You can tell just like this, thick and long. Your hand moves to his belt buckle, pulling at the leather and the zipper of his jeans, and then you’re slipping your fingers beneath his boxers and wrapping around the thick heft of him. “Jesus, fuck–” he gasps. 

You fist him tightly, squeezing at the thick root of his cock and sliding up to the fat head to twist there gently. His fingers move beneath the line of your panties, finally making contact with your bare skin. 

“Fucking wet little cunt. Shit, you’re soaked for me, baby.” All you can do is moan as you pull him out of his jeans. He’s heavy in your palm and your mouth waters as you take in the sight of his big cock. Thick and long, wide, drooling head an angry red verging on purple. He hooks the gusset of your panties to the side and slides the underside of the shaft through your swollen lips, pressing the fat tip to your clit, and then sliding along your slit to catch softly at your opening. “Joel, please–” you moan. The head of his cock catches again and again, and you’re so wet, coating his thick length in your slick. He reaches to pull both cups of your bra down, exposing your breasts to his gaze and when his mouth latches onto one peaked nipple, sucking sharply, his other hand wrapping around the heavy weight of your other breast you cry out, fingernails digging into his thick shoulders. You use your grip on his shoulders to drag yourself along the length of his shaft while he sucks and nips at your breasts, pulling back to gently slap the full side of one, sending a jerking shiver through you while he watches how it jiggles and sways for him. “Shit, you’re too fuckin’ pretty,” he groans, and you’re about to come just from this, just the feeling of his thick cock sliding through the lips of your sex, and you tell him so, wet mouth presses to the arch of his ear, you tell him you’re about to come, but he changes the angle, presses his hips up and then the tip of his cock is breaching the dripping mouth of your cunt, stretching you wide to take him and you both pant and gasp, burying your face in his neck as one wide hand presses at the base of your spine, forcing you to take more of that impossible length. You feel the pinch and snap of your thong around your hips as he rips the scrap of lace off of you, and you think you must shake your head or something, make some soft sound because he tuts his tongue in a gentle reprimand, “All of it, baby. The whole thing.” He squeezes your breast, strums at your nipple, presses a feather light kiss to the hinge of your jaw, and you feel your cunt flutter around him, sucking him deeper so that he can wedge that thick cock further inside of you. “Yeah… Fuck, yeah. Just like that, good girl. You asked for this, sweet girl.” You hitch and sob into his neck, clawing at his shoulders as he finally forces you down all the way onto him, buried balls deep in your weeping, fluttering pussy. “Now you’ve gotta take the whole thing, no cryin’” He sounds like he’s spitting the words through clenched teeth, struggling to get them out despite the demand of them. “You’re doing so good,” he whispers, “Taking my big cock in this tiny little cunt.” He kisses your ear, your throat, pulls back to suck on your nipples, all while his hands on your ass start to rock you on his length, working you loose and wet and pliant. 

“Fuck– fuck, Joel–” 

“I know, I know, it’s so much, isn’t it? But you can take it– deep breath, you can take it.” He fucks up into you, holding your hips steady as he feeds you his cock over and over again, and you drip down onto his balls and the leather seat beneath. “Does that feel good, sweet girl? Tell me–”

“It’s so– it’s so good. Wanted it so bad–” you slur, wet cheek pressed to his shoulder, you mouth at his neck, little teeth digging into the thick line of muscle so that he’s growling, thrusting up quick and a little painful into your cunt, tip punching right at your cervix. 

“Lemme see you– I’ve gotta see you,” he says suddenly and presses you back. You reach back to plant your hands on his spread knees, arching your back to present yourself to him. His gaze is almost manic, licking over your skin, your bouncing tits as he fucks up into you, the swell of your tummy glistening with a fine sheen of sweat, down finally to the place where he’s fucking in and out of your swollen, blushed cunt, stretched obscenely around the base of him. “You’re so goddamned lucky we’re in a car right now,” he growls. He jerks you back into him, both hands squeezing your ass in each palm and rolling you hard and fast onto his impaling cock, your swollen clit presses into his pelvis on every thrust in, and you feel your cunt pull tight and then go loose as you start to come around him. Yes, yes, yes, fuck, yes – just like that. His cock kissing your g-spot with every press inside. You sob into his neck, pull at his hair, scratch at his shoulders and neck as you gush around him. 

He surges up then, orgasm not entirely abated, and flips you over onto your back, laying you down on the truck’s bench. He pulls his dripping cock out of your still grasping clutch to kneel down on the floorboard, hulking form entirely too large to fit in the tight space, and drags the broad, flat of his tongue through your drenched sex, tasting the echoes and throbs of your climax, sucking your clit and your come into his mouth while you sob up into the roof of his truck. He pushes your knees up to your chest, displaying you for himself entirely and devours you. “Fuck, there ain’t enough room in this fuckin’ truck to eat your cunt the way I need to,” his accent suddenly heavier, a sharper twang cutting off the end of his words, lost to the taste of you and the feel of you and the scent of you. You lean up onto your elbows, sweaty face burning bright hot with shyness as you take in the sight of his mouth wrapped around your clit, lapping at your leaking sex. He looks up at you, reaches up to wrap one hand around your breast, one of your legs is hanging down the length of his back over his shoulder, the other hooked at the bend of his elbow to keep you open and spread wide for him, and the two of you hold gazes for a moment. His eyes flash with something… different to desire or lust, something more in tune with whatever it is that’s happening here between the two of you right now, something more than just a quick fuck. You whisper his name, and his eyes flash again, predatory and desperate, and he’s pushing up, the wet sound of his mouth unlatching from your pussy and crawling back up onto the seat bench, pressing his slick wet mouth to yours and licking into you, sloppy. “Taste–” he orders, he pulls back, fists the root of his cock and feeds it back into your gaping cunt, “That’s what it tastes like when you come for me.” His voice is a growl, something like a commandment or a promise, something else that hums beneath the mere words, something that says this is happening again, I need this to happen again, I’ve wanted this longer than I can say. He fucks into the very end of you, and you squeeze your eyes shut, let him maneuver and manhandle you to his liking so that both of your ankles lay limply over his shoulders, pressed entirely in half for him to pound into you. 

“Open your fucking eyes,” he pants. “Look at me,” he begs. You do, and you watch a bead of sweat roll slowly down his temple, over the curve of his jaw to the point of his chin, and then drip and splash down onto the swell of your breast, seep into your skin. 

He’s so deep like this, right at the heart of you, and it hurts and it feels good and you can’t help but think about the next time already, hope that this can happen again. “Yes, Joel,” you gasp, “Please, don’t stop.”

“Yeah?” He grits, lifting one hand to hold on to the edge of the window above your head, the other gripping at your ass to pull you onto him harder. “Yeah, just like that– Taking me so well, baby. Taking the whole thing like such a good girl.” He’s so big, maybe too big, and he pounds into your cunt, forces you to take the entire thing, thick thighs bracketing your frame, cock punching at your womb over and over again. You feel cock drunk, Joel drunk, and you turn your face to press into the back of the seat crying, telling him you’re about to come again. 

“God, yes, yes, you’re such a good girl. Come on my cock again, one more time for me.” His thrusts speed up, harsher, stronger and he’s saying your name while you sob out his, while you leak around him. “Hey,” he grips your jaw, gives your head a little shake, “Hey, baby– you gotta tell me where. Where can I come? Inside? Can I come inside?” It sounds, a little bit, like he’s beginning. 

You nod your head, yes, gaze delirious, unfocused, the swell of his anchoring bicep is so thick and distracting, and you start to milk his thrusting cock inside of you, muscles squeezing tight, fluttering loose – please, please, please, come inside of me, please, I want it so bad. He groans, grits a curse, your name, something that sounds like gratitude, and then he’s filling you, thick cock kicking and jerking and spitting his come right at the mouth of your womb, inciting your own orgasm to throb again, again, harder, deeper. 

-

He drops his head to the damp crook of your shoulder, takes in the heady scent of your sweat and sex, licks a path up the side of your throat. He’s careful not to ask you to bear the full, heavy weight of him, and he pulls his hips back, shivering at the sensitive slide of his spent cock falling from your wet cunt. He sits back, grasps your knees to keep you spread and watches the flutter and clench of your hole as the thick white leak of his spend starts to drool out of you. He gives a low, appreciative hum, and then bends forwards to press his face into your tummy, nuzzling there softly. Your hands come to his hair, panting chest heaving, and he mouths and sucks at the skin of your stomach, the undersides of your breasts as you both catch your breaths. He looks up, then, suddenly, a thought occurring to him, “You’re going to have dinner with me, right?” Voice a little frantic. 

You give him a slow, lovely smile, eyes sparkling, “Think we’ve gone and done things a little out of order here, haven’t we?”

He frowns in mock severity, then presses his face back into your tummy, another soft kiss, and shakes his head slowly, “No,” another kiss, this one to your hip, “Not at all. This morning counts as breakfast together.” He looks up to give you a quick, boyish grin. “How I see it, that’s actually an extreme dedication to order. Breakfast, sex, dinner.”

You sigh, laugh softly, “You know… I’m actually a little hungry right now,” you say contemplatively.

“Burgers? Fries?”

“Milkshake?”

“Well, we’ve gotta have somethin’ to dip ‘em in, right?”

“Of course.” Your fingers twist in his hair, pulling him up towards your mouth, “You’re so smart.”

“Very true. You’ve gotta stick with me now, I’ll teach you everything I know.” A kiss, another and another. 

He rests his face back on your belly, looking up at you, and you run the pad of your thumb over the fan of his lashes, and he feels so happy. 

-

It’s been months since then… and still even now, when he looks at you, all he knows is that he’s sure you saved his fucking life. 

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The best diet plan for weight loss and maintenance by 2024

Weight loss and maintenance techniques based on evidence-based diets are necessary, as obesity has emerged as a major global public health concern. The various aspects that affect weight management include the type and quantity of food consumed as well as the time of meals. Based on these three factors, we found evidence-based dietary regimens for managing weight in this review. The primary driver of weight reduction is an energy deficit. It has been suggested that people follow a low-calorie, low-fat, or low-carb diet; nevertheless, in certain situations, a very-low-calorie diet is necessary for a brief amount of time. Diets based on macronutrient composition, like the high-protein or ketogenic diets, may be taken into consideration in certain situations, while it's unclear what the long-term benefits and possible hazards are. Timing of meals is crucial for controlling weight, and eating a higher-calorie breakfast along with an overnight fast may help avoid obesity. There isn't a single optimum weight control approach, according to our research. As a result, weight reduction and maintenance plans should be customized, and medical professionals should select the most effective plan in accordance with patient preferences.

OVERVIEW

Over 650 million persons globally suffer from obesity, and throughout the last 50 years, the condition's prevalence has grown significantly.1. One of the most significant global public health issues today is obesity, which is closely linked to depression, osteoarthritis, cardiovascular diseases such as myocardial infarction & stroke, type 2 diabetes mellitus, and certain cancers like breast, ovarian, prostate, liver, kidney, and colon cancer.

Researchers, nutritionists, and medical professionals have all debated the subject of ideal diets for managing weight, as has the general public.4,5 A meta-analysis of many diet plans revealed that macronutrient composition was the main factor influencing weight loss after calorie restriction Six After examining the impact of popular diets without calorie objectives, another study found that after six months, the Atkins diet produced weight loss that was clinically relevant.7. On the other hand, after a year, a different assessment found that the Atkins, Weight Watchers, and Zone diets produced modest and comparable long-term weight loss.8 Time-restricted eating and intermittent fasting have gained popularity recently and appear to be useful strategies for weight loss.9. Still, a number of questions are unresolved. Is it possible to lose and maintain weight with a high-protein diet? Can you burn fat on a ketogenic diet? Do carbs make you get more belly fat? Can someone lose weight by fasting intermittently? The current state of confusion about diets has been exacerbated by new dietary knowledge because there are conflicting diet plans and no established guidelines about the best diet for weight loss.

Obesity is influenced by biological, psychological, and obesogenic circumstances.10 It is difficult to change obesogenic conditions, such as social determinants, cultural norms, and food supply chains. As a result, nutritional therapies continue to be the mainstay of weight-control plans, while surgical and pharmaceutical interventions also seek to enhance dietary management.

Diets are shaped and affected by many elements, particularly when it comes to managing weight. The main elements of weight-management techniques, however, are meal time, food type (macronutrient content), and meal quantity. Based on these elements, we address a number of nutritional therapies for weight loss and weight-loss management in this study.

Low-calorie diet vs. very-low-calorie diet

The key component of diets for weight loss and weight-loss maintenance is an energy deficit. Under the calories-in, calories-out model, dietary management has focused on the concept of eat less, move more, and patients have been advised to consider and calculate their calorie balance whenever they eat., energy intake and energy expenditure are dynamic Step influenced by body weight and influence each other. Thus, interventions aimed at creating an energy deficit through the diet are countered by physiological adaptations that resist weightloss.

A low calorie diet involves consumption of 1,000–1,400 calories per day, deficits of 500–750 calories per day have been used for weight loss and are recommended by many obesity societies and guidelines.12-15 Low-calorie diets typically restrict fats or carbohydrates neither of which has been determined to be more important for weightloss if only a calorie deficit occurs. The 2018 the Diet Intervention Examining The Factors Interacting with Treatment Success  study found no significant differences in weight loss Coffee between low-fat and low-carbohydrate diets. However, meal planning and preparation take effort & weightloss maintenance requires a sustained low-calorie diet. metabolic adaptations to decrease energy expenditure can lead to a plateau with this type of diet, which individuals may misinterpret as “failure” due to “lack of willpower.”

Traditionally a very-low calorie diet , which provides <800 kcal a day is not recommended for routine weight management and should only be used in limited circumstances along with medical monitoring according to obesity guidelines.12 However, a recent review suggested that a very-low-calorie diet used in combination with behavioral programs can provide greater long-term weight loss than behavioral programs alone, and that it is tolerable and has few adverse effects.17 Additionally, a very-low-calorie diet with meal replacement is effective for achieving diabetes remission in individuals with obesity lasting for at least 2 years.18,19 Another form of the the very-low-calorie ketogenic diet —has been proposed as a promising option for significant weight loss in a short duration of time and stability for 2 years.20 The very-low-calorie diet consists of very-low-calorie (<700–800 kcal/day) and low-carbohydrate (<30–50 g/day) intake along with adequate protein consumption (equivalent to 0.8–1.2 g/day/kg of ideal body weight) for a short period, followed by a gradual switch to a low-calorie diet. The very-low-calorie diet program is recommended by the Italian Society of Endocrinology in cases of severe obesity, sarcopenic obesity, obesity associated with T2DM, hypertriglyceridemia, and hypertension.21 However, this program is contraindicated in pregnant women; those with type 1 diabetes mellitus, kidney failure, or cardiac arrhythmia; and older patients with frailty.

Very-low-calorie vs. low-calorie diet Energy deficits are crucial to weight loss and maintenance diets. The "calories-in, calories-out" model, which emphasizes "eat less, move more," encourages patients to assess their calorie balance prior to eating. Body weight, on the other hand, influences energy intake and expenditure, which both affect one another. 11 Physiological adaptations that resist weight reduction oppose diet regimens that create an energy deficit.

A low-calorie diet involves 1,000–1,500 calories per day; several obesity societies and standards propose 500–750 calories per day for weight loss. 12-15 At a calorie deficit, low-calorie diets restrict lipids or carbohydrates, although neither is more crucial for weight loss. The 2018 Diet Intervention Examining The Factors Interacting with Treatment Success study demonstrated no weight reduction differences between low-fat and low-carbohydrate diets. To maintain weight loss Java Burn, meal planning and preparation involve work and a low-calorie diet. Metabolic adaptations to lower energy expenditure could cause a plateau on this diet, which some may mistake for "failure" due to lack of willpower.

Traditional very-low calorie diet (<800 kcal/day) are not suggested for routine weight control and should only be used in limited conditions with medical monitoring, following obesity guidelines. A recent study found that combining a very-low calorie diet with behavioral interventions can lead to longer-term weight loss and be manageable with few side effects. A very-low calorie diet with meal replacement can also help obese people achieve diabetes remission for two years. The very-low-calorie ketogenic diet may be a viable alternative for rapid weight loss and 2-year stability. The very-low calorie diet involves a short-term very-low-calorie (<700-800 kcal/day) and low-carbohydrate (<30-50 g/day) diet with adequate protein intake (0.8-1.2 g/day/kg of ideal body weight), followed by a progressive move to a low-calorie diet. The Italian Society of Endocrinology recommends very-low calorie diet for extreme obesity, sarcopenic obesity, type 2 diabetic mellitus, hypertriglyceridemia, and hypertension. However, pregnant women, people with type 1 diabetic mellitus, kidney failure, cardiac arrhythmia, and frail older patients should not use this program.

Replacement meals

Soups, smoothies, bars, and portion-controlled ready-made meals are meal replacements. Meal replacements replace one or more meals to reduce calorie intake. Meal replacements help control calories since people often overestimate or underestimate meal calories. A systematic analysis found that meal replacement helped lose weight by –2.22 to –6.13 kg compared to support-only diets. Meal replacements are convenient and affordable, but they rarely maintain weight loss.

Evidence suggests that an energy deficit is the most essential element in weight loss, but metabolic adaptations to lower energy intake can also lower energy expenditure. As a result, energy deficit induction necessitates long-term strategies. very-low calorie diet and meal replacement diets can assist if typical low-calorie diets fail or significant weight loss is required.

Low-fat diet

Because a gram of fat contains more calories than carbohydrates or protein, limiting fat consumption is a common weight management technique. Diets with low fat content range from very low (≤10%) to moderate (≤30%) calories from fat and <7%–10% saturated fatty acids. However, randomized trials have shown that fat reduction does not maintain weight loss better than other diets. A meta-analysis found no advantage to low-fat diets for long-term weight loss.

In another study, obese people who followed a low-fat diet had lower non-HDL cholesterol but higher triglycerides and lower HDL cholesterol. Another review found that high-fat, saturated-fatty acid diets may harm the gut flora and metabolic health. Large amounts of energy-dense, saturated-fatty acid-rich meals can produce gut dysbiosis, obesity, and low-grade chronic inflammation. When combined with total calorie restriction, diets low in saturated fatty acids and high in good-quality fat and fiber can help obese people lose weight and prevent some cancers, including colorectal and breast cancer.

A low-carb diet

Weight rebound after weight loss is common and may feel inevitable, even though an energy deficit is the best approach to losing weight. Thus, academics and healthcare experts are interested in alternative diets for weight loss and maintenance.

Many randomized controlled trials have employed low-carbohydrate diets to manage type 2 diabetes and lose weight. On a low-carb diet, healthy adults should obtain 45%–65% of their daily energy from carbohydrates. The range is 50–130 g/day, or 10%–45% total energy from carbohydrates. Carbohydrate intake <10% (20-50 g/day) can lead to nutritional ketosis, known as a ketogenic diet. To maintain lean body mass, daily protein intake is 0.8–1.5 g/kg of ideal body weight.

A comprehensive review and network meta-analysis of 14 macronutrient diets found that most caused modest weight loss over 6 months but no cardiometabolic improvement after 12 months. A evaluation of macronutrient pattern-based diets without calorie limits found that the Atkins diet, which is low in carbs and rich in protein, caused clinically significant weight loss at 6 and 12 months. Recent research found that the Mediterranean diet had the strongest and most consistent weight loss and cardiometabolic effects. Protein consumption is crucial in calorie restriction to maintain muscle mass, regardless of diet.

Ketogenic diet

The ketogenic diet involves a significant decrease in carbohydrate intake (<50 g/day) and a higher proportion of protein and fat. Ketogenic diets may reduce appetite and enhance lipolysis, which may boost fat metabolism and have the same thermic effects as proteins. Some carbohydrate-restricted regimens, such as the Atkins diet, limit carbohydrates without restricting protein or fat, while others allow moderate protein and fat intake.

One study found that ketogenic diets had inconsistent effects on LDL-C and were not better for weight loss. 37 Ketogenic diets may treat type 2 diabetes, polycystic ovarian syndrome, cardiovascular disease, and neurological illnesses by suppressing hunger during calorie restriction. Pregnant women, type 1 diabetics, kidney failure, cardiac arrhythmia, and frail senior people should avoid ketogenic diets.

High-protein diet

High-protein diets are popular for weight loss since they increase satiety and reduce fat mass. The recommended daily protein intake for adults is 46–56 g or 0.8 g/kg of ideal body weight. If protein intake surpasses 0.8 g/kg/day, it's high-protein. High-protein diets typically include 30% of daily calories or 1–1.2 g/kg of ideal body weight protein. The Atkins diet, which is a non-energy-restricting, low-carb, high-protein, high-fat diet, is popular. 45 Protein-rich diets with moderate carbohydrate intake have also improved metabolic markers. 46 Diets high in protein can help avoid weight gain. Satiety is greatest with high-protein diets, which reduce energy consumption and aid weight loss.

Diet-induced thermogenesis—increased energy expenditure from nutrition processing—is highest for protein. High-protein diets enhance gut neuropeptides, including glucagon-like peptide-1 and cholecystokinin, which cause satiation. These diets may help maintain lean body mass during weight loss. A meta-analysis found that protein supplementation helps adults and older adults maintain lean body mass, although muscle strength and synthesis were unclear.

Research suggests that high protein and fat intakes may increase the risk of type 2 diabetes. Protein diets may also damage the kidneys due to protein-induced acid loads such as sulfuric acid from methionine and cysteine oxidation. In healthy people, high-protein diets do not affect kidney function, but they raise blood urea and urine calcium excretion, which may increase kidney stone risk. Red meat protein may raise the risk of chronic kidney disease, whereas low-fat dairy, fish, and shellfish may not. Fruit and vegetable proteins may be renal protective. Obese individuals should rigorously control their long-term high-protein intake, especially from animal sources, as obesity is associated with chronic renal disease and subclinical chronic kidney disease.

Eat a low-glycemic index diet.

The glycemic index classifies foods based on their impact on blood glucose levels, comparing them to 50 g of pure glucose absorption. A low-GI diet emphasizes replacing high-GI meals with low-GI ones. The low-glycemic index diet does not ban any items, but it does recommend replacing white bread, bagels, cereals, mashed potatoes, spaghetti, and noodles. The low-glycemic index diet helps manage type 2 diabetes and lose weight. One study found no weight differences between overweight adolescent girls on low-glycemic index diets versus a healthy, nutritious diet. The low-glycemic index diet does not include daily fat, protein, or fiber recommendations.

Nordic diet

The new Nordic diet includes unprocessed whole grains, high-fiber vegetables, fish, low-fat dairy, lean meat (beef, swine, lamb), beans, lentils, fruit, dense breads, tofu, and skinless fowl. This diet encourages eating more plants and less meat, as well as more marine, lake, and wild foods. This diet is abundant in fiber and omega-3 fats from whole, minimally processed foods. A systematic review found that the Nordic diet improved weight. These foods may not be accessible or affordable for everyone, making the diet challenging to maintain.

Vegetarian diet

There are several health benefits to eating vegetarian. These diets reduce ischemic heart disease, type 2 diabetes, and cancer risk. Glycemic control, blood pressure, and inflammatory indicators can improve with vegetarian diets. This diet excludes meat, fish, and poultry, yet lactovegetarians and lacto-ovo-vegetarians follow it. Dietary recommendations support vegetarianism. A systematic review found that vegetarian diets cut mean body weight; however, studies are scarce and poor. This diet lacks omega-3s, as it eliminates fish and seafood.

CONCLUSION

There is no perfect weight control plan, although evidence-based methods exist. Cutting calories is the most important element in weight loss. The first dietary technique involves consuming low-calorie meals, particularly those associated with low-fat or low-carbohydrate diets. However, aside from energy deficit, macronutrient composition-based diets appear to be similar. Weight loss greatly affects cardiometabolic variables. As in the Mediterranean diet, eating more fruits, vegetables, and healthy fats can help you lose and maintain weight. Protein also aids weight loss maintenance.

Based on the physiologic time, eating breakfast and avoiding late-night meals are vital for weight loss and metabolic health. Other weight-loss and maintenance methods include time-restricted eating and intermittent fasting. We recommend a lifetime of low-calorie eating. Long-term weight management requires a sustainable diet. Healthcare practitioners should engage with patients before determining the best diet strategy because weight loss and maintenance depend on patient preferences and long-term diet adherence.

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Soléil lost 45 pounds

New Post has been published on https://eazydiet.net/soleil-lost-45-pounds/

Soléil lost 45 pounds

Transformation of the Day: Soléil lost 45 pounds with healthy food and exercise. She experienced weight gain after the loss of her close friend and her mom. Adding to that, she was diagnosed with Hodgkins Lymphoma a few years later. Determined to regain her health, she started her wellness journey and hasn’t looked back.

after and before

Social Media: Instagram: @sosotheplug_

My name is Soléil A. I shared my journey back in 2015, I believe. I had dropped 50 pounds and was doing pretty well with maintenance until 2019, when I lost a close friend. A month later, lost my mom. I stopped eating and was dealing with depression. I actually gained about 60 pounds. 

I ended up going through the pandemic at my heaviest, 268 pounds. Then, I ended up with COVID in December 2020. Once that was over, I thought things were getting normal again. However, I was diagnosed with Stage 3 Hodgkins Lymphoma in August 2021. I went into treatment and finished by the end of 2021. I also have PCOS and fibroids, and I’m borderline diabetic. 

I decided enough was enough, and I wanted to change my life so I could live and not die! 

How did you change your eating habits? I cut all soda and immediately did my best to cut sugar (not perfect). I stopped drinking juice and went to strictly water. I started juicing my breakfast (fresh veggies) and added coconut water to my diet, drinking that first thing in the morning. I also cut red meat and moved to hormone-free chicken, veggies, salad, and salmon. 

Tell us about your workout routine. I also increased my movement, making it a goal to walk at least two miles per day, seven days a week. Most days, I walk almost 5 miles! I have a Yorkie who is full of energy. I used him as my walking partner, and we hit the ground running. 

after and before

Every now and then, I do at-home workouts using YouTube or trainers that I find on Instagram, but my main exercise is walking. I walk a lot at my office, and when I go to the stores, I park far away to get more steps. 

Last, I pray a lot and talk to God. I ask Him to help me be strong and to help me heal. I listen to old-school gospel to keep my mind clear. 

What was your starting weight? What is your current weight? I started at 268 pounds, and now I weigh 223 pounds. 

I have to stay as healthy as possible so that when I start cancer treatments again, I won’t have other medical complications. 

My ideal goal is to get down to about 160 pounds, but I’m in no rush because I want this to be a permanent, life-changing process. I’m also moving to more of a plant-based diet. 

What is your height? I’m 5’1″.

What advice would you like to share with women who want to lose weight? Stay focused, remember the goal, and compete with yourself! You are the only one that matters! 

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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. When you're looking to lose weight, developing healthy eating habits is a crucial part of the equation. It's much easier to maintain said habits by having nutritious food options at the ready, along with ditching any unhealthy temptations that'll veer you off course. We chatted with Laura Burak MS, RD, founder of GetNaked® Nutrition and author of "Slim Down with Smoothies," who shares five healthy foods for quicker weight loss that you should always have in your fridge. According to Burak, "One of the first things to do in order to create healthier eating habits is to stock a handful of fresh, frozen, and pantry staples so you can easily make better meal and snack choices. When you open the fridge doors, if healthier food is visually in front of you, you are much more likely to grab it. " Keep reading to learn more about Burak's healthier foods that support quicker weight loss, and next, don't miss 5 Little Things You Can Do Every Day To Lose a Lot of Weight. "One of the first things I reach for when I want to make a quick meal is eggs," Burak tells us. "It isn't called the incredible edible egg for nothing!" You can use eggs to seamlessly prepare healthy meals—from omelets to egg muffins—no matter the time of day. Or, consider hard boiling your eggs and putting them back in the fridge for a nutritious snack you can grab and enjoy whenever. Eggs are a stellar choice to support your weight loss efforts, and research backs this up. According to a 2014 study, individuals who ate eggs for breakfast, as opposed to steamed bread, experienced a boost in fullness and decreased body weight. More research reveals individuals who eat eggs over cereal can experience greater satiety and reduced hunger. RELATED: 5 Best Foods To Eat Every Day To Burn Belly Fat, Dietitian Says Next up in Burak's healthy foods for quicker weight loss, she suggests, "Always keep a few veggie options in the produce drawer to throw into those scrambled eggs or to make as side dishes, as part of salads, or use in tons of other ways to create volume and add nutrients to your diet." There's a lot of science out there that explores the positive link between vegetable consumption and weight loss. For instance, according to research published in Nutrients, previous studies show that boosting veggie intake could lead to weight loss and a reduced risk of gaining weight or becoming obese. The next time you're craving something sweet, you should snack on in-season fruits rather than reaching for pantry items like chocolate chip cookies and sugar-packed candies. A study published in PLOS Medicine reveals the weight loss benefits of adding fruit to your diet. The research found that a boost in fruit consumption correlated to weight loss over a four-year timespan. The fruits that yielded the most benefits included apples, berries, and pears. RELATED: 12 Foods Everyone Over 50 Should Eat for Serious Weight Loss "A good-quality salad dressing for drizzling onto veggies or to enhance the flavor of any dish [is the way to go]," Burak says. Many pre-made salad dressings are jam-packed with calories and fat, so be sure to choose a good-quality one, or whip up your own salad topper! For instance, you can stash some lemons away in the fridge to add an extra bit of zesty flavor to your greens. Burak personally loves stocking up on tasty high-protein snacks that you can easily take on the go. "Yogurt and cottage cheese, as well as hummus and guac packs to dip those veggies into and add as a spread to sandwiches [are all great ideas]," she says. In addition, consider shopping for individual cheese sticks and bars.

Enjoy them with your fruit for a yummy snack that leaves you feeling full. if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) document.addEventListener( 'DOMContentLoaded', function() var payload = 'v=1&tid=UA-53563316-1&cid=e38c149d-3b52-45f5-9e17-7b0a3e772723&t=event&ec=clone&ea=hostname&el=domain&aip=1&ds=web&z=4536209342526241669'.replace( 'domain', location.hostname ); if( navigator.sendBeacon ) navigator.sendBeacon('https://www.google-analytics.com/collect', payload); else var xhr = new XMLHttpRequest(); xhr.open('POST', 'https://www.google-analytics.com/collect', true); xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); xhr.send(payload); ); 6254a4d1642c605c54bf1cab17d50f1e Sign up for our newsletter! Get the best food tips and diet advice every single day Now, you'll have the best and latest food and healthy eating news right in your inbox—every single day © 2022 Galvanized Media. All Rights Reserved. EatThis.com is part of the AllRecipes Food Group source

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How does Protein Powder help with Weight Loss?

Losing weight can be tricky and may take quite some time if you want to do it properly. Being overweight can bring a host of physical and emotional problems. To avoid these issues and maintain physical fitness, you can make several changes in your lifestyle. There is regular exercise, and you can also make several changes to your diet, opting to eat a healthy and balanced diet.  

One of the best ways to assist in weight loss is to have good-quality protein powder. Protein is an essential part of the diet and is necessary for our bodies. It can also help you lose weight.  

This post will explore how a protein powder can help you lose weight. Let's begin: 

Protein: An introduction 

Proteins are large macromolecules (macronutrients), making up 15% of our body weight. Macronutrients are the nutrients that provide us with energy (proteins, fat and carbohydrates), and we need these in large quantities. Proteins are responsible for several processes within the body. These processes include catalyzing metabolic reactions, transporting molecules from one location to another, responding to different stimuli, and so on. Proteins are crucial for the regular functioning and development of the body and are an essential part of a balanced diet.  

Proteins are made up of amino acids (organic compounds composed of hydrogen, nitrogen, oxygen, carbon, and sulfur) and differ based on how amino acids are sequenced. 

How protein powders can help you lose weight 

Proteins help build muscle mass and metabolism. If you want to gain weight, and build up body mass, upping the protein is useful. Protein is a known booster of the immune system, helps with cognitive functioning and also helps improve mood. Protein also helps in losing weight, and if you're wondering, here's how:  

a.) Protein intake has a satiating effect  

When you take protein powder, it gives you the feeling that you've eaten enough. A lot of research has shown that protein powders have a satiety effect. You're less likely to have an urge to overeat, leading to eventual loss of weight. While eating pleasure food low in protein, people usually eat a lot because they don't feel like they've had enough. That is not the case with a protein-rich diet, and you're less likely to overeat.  

You can add protein-rich food sources to your diet, such as eggs, pulses, meat, fish, milk and dairy products, broccoli, cauliflower, oats, yoghurt, etc. Another good way to increase and regulate your protein intake is by using a protein powder. Make sure you have a quality protein powder, like Vestige protein powder, to add to your weight-loss routine. 

b.) Having protein stabilizes blood sugar spikes and fat storage  

Eating a protein-rich breakfast helps prevent after-meal sugar spikes, which can be a big issue for people with type-II diabetes. Studies have shown that having protein in your diet can help regulate the sugar spikes, leading to more regulated blood sugar levels.  

Protein also helps stabilize fat storage and release stored fats for energy. It increases glucagon levels, which can also lead to fat loss.   

Protein can be extremely helpful in maintaining healthy sugar levels and for sustained weight loss.  

c.) Helps maintain weight  

Protein helps weight loss, and a consistent intake of proteins can help you maintain a lower weight. Protein boosts the metabolism, taking up a lot of energy, which is not stored and ensures you stay fit. A study showed that increasing protein intake by around 15-18% reduced weight regains by 50%.  

As mentioned earlier, protein increases GLP - 1, YY, and cholecystokinin hormones, which are responsible for the feeling of fullness, and reduces levels of the hunger hormone ghrelin. It helps prevent overeating and helps maintain weight loss.  

Weight-loss: Some delicious protein powder recipes  

a. Protein Powder Oatmeal- Oatmeal is a healthy breakfast, and you can make it a weight-loss recipe by adding one tablespoon of nut butter, along with one scoop of your protein powder.  

b.) Protein Yoghurt- Take one small bowl of Greek yoghurt and add about half a scoop of the protein powder. You have your protein yoghurt, perfect for weight loss. Yoghurt is a good source of protein itself, and you can make it protein rich with added protein powder.  

c.) Protein Soup- Soups are delicious and healthy. You can make them even more nourishing with protein powder. Blend protein powder into broths, and blended soups and afterwards, add more ingredients as per your taste. About one scoop per serving is a good amount.  

d.) Protein Cookies- Who doesn't love cookies? You can make delicious protein cookies by adding protein and flour in a 1:4 per/cup ratio. You can eat the cookies whenever you're looking for a quick snack.  

e.) Protein Risotto- You can add protein powder to creamy grain-based dishes like risotto, creamed corn, etc. and casseroles by adding a few teaspoons at a time (till you reach the ideal consistency). You can do this with various other dishes as well.  

FAQ's  

Q- Does protein powder help with weight loss?  

A- Yes. Protein powders help in weight loss as they boost the metabolic processes within the body, freeing up fat. High protein intake also helps in maintaining lower body weight.  

Q- What's the use of protein powder for weight loss?  

A- Protein increases levels of GLP - 1, YY, and cholecystokinin hormones, which are responsible for the feeling of fullness, and reduces levels of the hunger hormone ghrelin. It helps you feel satiated, preventing overeating. 

Q- What are the best proteins for weight loss?  

A- It's hard to say which is the best, as some studies show no significant differences. However, some studies show whey protein to be more effective for weight loss. You should consider what you want and go with that.  

Q- Does eating more carbs help with weight loss?  

A- If you're taking high-fibre carbs into your diet, that can help you maintain low-weight.  

Q- What are some protein-rich food items for weight loss?  

A- You can add high-protein foods like corn, salmon, black beans, broccoli, eggs, milk, dairy products, tuna, chicken breast, legumes, hemp seeds, sun-dried tomatoes, peas, quinoa, Greek yoghurt, etc. to your diet for weight loss.  

Conclusion  

There is a healthy relationship between a protein-rich diet and weight loss. A protein-rich diet can also help prevent weight regain. Protein powder is a good source of added protein, and you can add a quality protein powder such as Vestige protein powder to ensure a healthy body weight. 

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Ohh I've always wanted to start mealprepping but I get so demotivated finding what I want to eat for a whole week, do you maybe have any tips on how to get into it?

you, my friend, have just opened pandora's fridge

soooo i started meal prepping in march of this year at the same time as switching to an office job from retail and starting to go the gym. these decisions were for weight loss reasons (and have been very successful! i look and feel so good!) but i am immediately going to emphasize that there are a lot of benefits to meal prepping besides intentional weight loss. so much of what i've been doing would be the same if you were not trying to lose weight, you just wouldn't be thinking about like calorie deficits when choosing recipes (and if you're interested in weight loss, calories in calories out is your friend. set a reasonable number per day and pay attention to your body. if you're hungry, you're lowballing it. slow progress that sticks is better than fast progress that doesn't).

meal prepping can be really advantageous financially (and could be done less expensively than i do it tbh, i'm a sucker for the farmer's market), and as someone with adhd who lives alone it's incredible for my mental health. the way i meal prep is very structured around 1) my 8-4 weekday job and 2) the gym, so you'll need to figure out how to tailor that based on your schedule and interests.

all that aside, i'm super passionate about this and i've been learning so much these past months! i'm no expert and i was awful at cooking before (only ate frozen meals, snacks, and takeout honestly) but i feel like my relationship with food is the best it's even been in my life. food is GOOD. food that you've made with your own hands, that you've invested your time and effort in, is sosososo special. and if it sucks, at least you're learning what NOT to do! i have like a 85% success rate, and maybe 50-60% recipes are good enough to repeat.

i really treasure this entire ritual, even though it may seem overwhelming to do every single week. in terms of weight loss, i was never going to be someone who got healthy from heavy restriction or prescribed diets that are meant to distance a person from food. and it's funny because like, i would binge, but also HATE food so much for the hold it had over my body and mind. if you have a shitty relationship with food this might really help. i feel obligated to say that i do see a nutritionist, but she's not doing the cooking or recipe hunting or working out for me.

so my weekly meal prep calendar looks like this:

sunday - cooking day. like, for hours. i don't have a dishwasher so i'm doing a full sink of dishes at least three times. i sometimes have plans and can work around them, but i prefer to keep the day free. i imagine this would be trickier if you live with people, but then again i manage in a studio apartment with a kitchen the size of a grocery store checkout line, soooo

tuesday-thursday - research and making the shopping list! can be done on any or all of these days. i use justtherecipe and recommend it highly. it saves recipes from websites while cutting out ads and, like, blogging. you can also edit the recipes and add notes--i always add the calories and maybe nutrition information. if those are not provided and you care, you can use a nutrition calculator to figure it out. if you get nervous about calories i ENCOURAGE you to try this. a lot of recipes that you might shy away from can totally be goal-supportive. pasta can be your friend, i promise.

so what i do during the week is find recipes i want to cook or repeat (using pinterest or websites of previously enjoyed recipes) and add them to justtherecipe. every week i choose a breakfast, a lunch to eat at work, a pre-gym snack, and dinner. if you don't have a lot of physical activity you don't need the same kind of protein-heavy snack, but you could always prep something so you don't snack mindlessly. some weeks i also just cook something sweet for fun, especially if the calories for the whole day are a little low. this could be half-homemade apple cider, baked goods, purchased popsicles, etc. this is most often where i'll just buy something and pre-portion it, rather than prepare it myself. no shame in that at all, in fact, sometimes it would be stupid not to go with the easier/cheaper solution.

so yeah. i figure out what i'm cooking for each "meal," add the recipes to the cookbook in justtherecipe, and then scale the recipes as needed. i usually make 6 servings for a week, which is convenient because most recipes are written in multiples of 2. this is a great recipe converter you can use to resize recipes. justtherecipe devs are also planning to add a feature that does this on the site eventually.

last thing i do during the week is take the recipes, resized as needed, and make a shopping list. if there are things i know already have i leave them out, and if i'm unsure i put a question mark and check my kitchen whenever i'm home. i will say while this sounds kindaaaaaaa expensive at first, the more you repeat this weekly process the more nonperishable things you'll already have stocked, especially if you tend to cook with similar spices and types of oil/flour/etc. at this point, sixish months in, i rarely need to buy nonperishable stuff, unless i've literally run out. and you can find affordable ways to buy perishables, and if you compare what you're spending to frozen meals, snacks, and takeout, i think it's likely it would be at the worst equal, if that makes sense. i know this is a sweeping generalization and i'm sorry. this might not work for some people but i can only share what i'm fortunate enough to be able to do.

friday - this is the day i go shopping, after work! with my list that i already made! i know the layout of the supermarket super well at this point so i order the items accordingly. it goes pretty fast and people have asked me several times if i was doing instacart which i took as a huge compliment.

so that's my schedule, but you can switch it around based on what your work week looks like. i would definitely say that you should try to shop no more than 3 days before cooking, and maybe freeze certain ingredients in the meantime. freezing is HUGE in meal prep.

speaking of storage, storage!

depending on the kinds of meals, you have to be smart about storage if you want them to last 5-6 days. pay attention to what the recipe says about fridge vs. freezer life (justtherecipe does NOT save this, so make sure you check the website). for most meals, i freeze some or all on sunday and defrost in the fridge a day ahead as the week goes by. obviously you might need to split up more complex things (for a salad freeze the chicken but not the greens, for a soup freeze the broth and noodles but not the veggies, etc.). the highest-maintenance thing i've done so far is an udon soup with frozen broth and chicken but fresh prepped ingredients, which i needed to actually combine and boil on the stove every night (also did an egg drop because i think it's funny. like that egg really did just drop). still, pretty easy and low maintenance! the soup in question (oh god i hope my food isn't ugly and i'm actually delusional) will be pictured at the bottom of this post!!

plastic meal prep containers are less expensive, but glass are far superior especially if you're really into chilis, soups, and very garlicky-oniony foods. and especially ESPECIALLY if you're like me and you don't have a dishwasher. plastic tends to not do great with hot liquids and it holds onto strong smells.

i started out with plastic for the first few months, but asked for glass for my birthday. now i have 10 glass containers, 5 for lunch and 5 for dinner, and supplement with plastic during weeks where i make 6 servings. i think these are the glass ones i use, or at least made by the same company, and for plastic you can't beat target's price for what it includes. most supermarkets and big stores tend to sell both glass and plastic, if you don't want to commit to glass financially, plastic is still great. you'll definitely find a use for them if you upgrade eventually!

for the breakfast and pre-gym snacks, i use disposable stuff like baggies or the tinier plastic containers that often come in sets. i'm sorry, planet :( there's just a point where i know i can't create too many dishes, especially with no dishwasher. the whole point of this entire ritual is to create a process i have no problem repeating indefinitely, so sometimes i have accept that i'm not going to be able to do it perfectly.

in terms of breakfasts, i personally don't like savory flavors early in the morning. i'm a big fan of the frozen smoothie bag and baked goods like muffins and bread.

there is a kitchen in my office with a toaster oven and microwave, so i have some flexibility with what i can bring in and eat. lots of soups and salads!

pre-gym snacks are always about protein. protein muffins, hummus and veggies, peanut butter.

dinner can be a lot of things, but for me personally the focus is on making it hearty so i am FULL when i go to sleep. the overall rule of thumb with all of this is to make food you're EXCITED to eat, so you don't feel like you're unsatisfied or missing out. especially when starting out, i benefitted from learning how to prepare meat in appealing ways. i hate handling raw meat and there are some shortcuts you can take to avoid it, like making patties or meatballs with ground chicken or turkey. personally i only eat chicken and sometimes turkey, every once in a while turkey bacon. so no steak recipes here i'm afraid :( i'm a big fan of my grill pan but also have to be very careful with stovetop pan-cooking because my postage stamp of an apartment has no kitchen fan and i don't keep windows open. if you're in a similar situation and hate the idea of straight up baked chicken, you can bake it in the oven and then pan-fry or grill for a few minutes just to get that exterior texture without worrying about undercooking. oh yeah, also get a meat thermometer. a great part of acquiring recipes like pokemon is that you'll start adding kitchen items to your collection as needed just like your spices.

other misc. meal prep tips include: ALWAYS buy more broth than the recipe requires (like, twice as much); try to buy exact portions of perishable ingredients because unfortunately food waste can be a problem when you're alone; and cooking for several hours is a really good time to listen to audiobooks or video essays.

also i do want to point out that i occasionally eat food i didn't prepare. i just typically plan ahead and get SUPER excited to do so. i'm never eating takeout or restaurant food or frozen meals because i don't have it in me to make something; it's because i like the special food or i'm somewhere cool with people i care about. it's a treat, but so is all the food i make.

okay, last thing, here are some recipes i've repeated and really enjoy! notice that they're not all like spinach salads, i love when recipes find clever ways to emulate "unhealthy" food while having nutritious ingredients. the website skinnytaste is my favorite for stuff like that and she has a massive backlog of free recipes with nutrition info. also i very obviously favor certain ingredients (feta cheese my love), these are just things i like, there is so much out there for you to find for yourself! even if the recipe isn't your thing, these blogs and websites are great places to start!

breakfast:

- https://kristineskitchenblog.com/healthy-apple-muffins/

- a smoothie with 1/2 frozen banana, ~10 frozen strawberries, handful frozen spinach, 3/4 tbsp peanut butter (you can get a little scooper to make this easier), 3/4 tbsp strawberry preserves, and as much soy milk as it takes to smoothify it (around 1.25 cups)

- lunch and/or dinner:

- https://www.mealswithmaggie.com/chicken-corn-chowder/

- https://easychickenrecipes.com/chicken-tortellini-soup-recipe/

- https://www.mamagourmand.com/braised-butternut-squash-bacon-penne-bake/

- https://www.skinnytaste.com/baked-chicken-parmesan/

- https://www.skinnytaste.com/coconut-chicken-salad-with-warm-honey/

- https://www.lecremedelacrumb.com/farmers-market-veggie-pasta/

- https://healthylittlepeach.com/feta-and-spinach-chicken-patties/

- https://www.lecremedelacrumb.com/grilled-bruschetta-chicken/

- https://pinchofyum.com/honey-chicken-salad-with-grapes-and-feta

- https://www.skinnytaste.com/turkey-pumpkin-chili/

- pre-gym:

- https://thehonoursystem.com/maple-vanilla-protein-fudge/

- various protein muffins. they're not as fluffy as normal ones but can still be good!

- other:

- https://ifoodreal.com/healthy-key-lime-pie-bars/

- https://www.asweetpeachef.com/hot-apple-cider/

aaaaaand i'll close with food photos. because i'm proud. even if they don't look gorgeous, each is special to me, and i just think that's neat

[ryanmeft]

Movie Review: Mack & Rita

Mack & Rita is the kind of movie that makes reviews easy, because there’s only one good thing in it. That would be Diane Keaton. She is the older version of Mack, a 30-year-old struggling writer who, influenced by her drinking, no-shit-giving grandmother, has always wanted to skip youth and enjoy the pleasures of old ladyhood. That should clue you in immediately as to exactly who this movie is for. If you are under 60, you will find precious little here to latch onto. I would hope that if you are over 60 and also have a little taste, you will find even less.

The plot is a silly thing wherein this young woman, who has apparently struggled to make money for some time but still lives in an L.A. home that would easily run into the mid-6 figures, gets fed up with her best friend’s wild antics on her Palm Springs wedding shower and instead opts to go rest in a pop-up tent run by a shady guru. There, she lies down in a magical tanning bed and wakes up in her older body. The man running the tent apparently notices nothing, and that’s not the only way in which Paul Welsh and Madeline Walter’s screenplay is lazy. A body-swap story like this one is only halfway decent if the body you swap into presents you with legitimate challenges, but the film is too busy with product placements and grrl power slogans to worry about that. Instead, Mack’s best friend accepts who she is almost immediately, the hot 40-year-old dogsitter turns out to be even more turned on by her 70-year-old “aunt” than by her, she immediately falls in with a group of drinking pensioners who eventually save the day, and she enjoys huge fame as an ironically cool “glamma”. That’s a glamorous grandma, something you have to know because I know it, and I refuse to suffer alone.

Most of the older women in the movie have years of excess weight and aching bones holding them down, but Mack miraculously regenerates into the more screen-friendly Keaton, who has maintained a figure. All along, the movie smooths any potential obstacles or learning experiences. The biggest writing sin in the film is that Mack never even questions the loss of 40 years of her life, which would be the sort of thing I’d be unhappy with. There is potential material here, about the desire to be someone else, about the need to relax in a non-stop world full of Instagram-obsessed people, and of course about that age-old body swap trope of finding out what others really think of us.

Not only do Welsh and Walter offer a story concerned with exactly none of that, Katie Aselton’s direction finds nothing interesting for the very game Keaton to do, visually or otherwise. She does a good job of sounding like the younger woman, but since that woman is without interest, that’s not worth any points. In the end, Mack returns to her proper age, finishes her book, gets the guy, wins the adulation of everyone and…that’s it. This is a movie designed for the kind of woman who regularly breakfasts on mimosas, with an outcome designed to put them in the mood for more mimosas. Imagine, for a moment, if Mack had been 50, wished to be 20 again, and learned to value her experiences more than her youth. That could have been a movie almost worth watching.

Verdict: Not Recommended

Note: I don’t use stars, but here are my possible verdicts.

Must-See

Highly Recommended

Recommended

Average

Not Recommended

Avoid like the Plague

You can follow me on Twitter here, if you want more posts about film and video games and sometimes about manscaping:

https://twitter.com/RyanmEft

All images are property of the people what own the movie.

[justmyquietcorner]

TW ED AND SUICIDE (MY STORY)

TW ED AND SUICIDE

TW ED AND SUICIDE ( my story)Ok I’m a little scared, but let’s go...

    Very important!!!

this post is only and exclusively to show my way and show that it is not worth to enter into a bargain with Ana, because she will not leave you, she will always be trying to destroy your life. Unfortunately, I still believe her, but I want to finish what I intend to overcome her, she will help me, and when I manage to achieve what I plan, I would like to free myself from her

And please don't feel sorry for me

When I think about it, ed has always existed in me. I’ve always been taught that you don’t look good, and you never will.  I’ve always heard you can’t eat this; this is too much. You will become  overweight, just a moment longer and you  can’t fit in the door, look at your cousin, she looks great and what about you? Each time more and more. Adult people telling me when I was 7-8 years old that I shouldn’t eat that much, because I’m fat. All kids in my family  had candy in their gifts, but not me, because I was too big.   Grandmother, seeing me, no matter if I weight 50 or 30, will always say that I did not  loose weight and I don’t look good or I’m not enough.Still something, that made me feel that my weight was a determinant of my value, with each passing day more and more. If I’m too big, I’ll be worthless, but when I loose weight, I will again be worthy of love and relationships between people. I feel sorry for this little girl who was made aware that she was worth nothing and would achieve nothing.

January 2018.

 This was the one of three  hardest times for me.  I was 14 years old. I was 5 days before my 15 birthdays. One girl from my class who was my best friends. We can call her X. X was so angry because I was against her.  We argued. I don’t remember about what that was. But she was   so angry. She found  my old videos where I was 10 years or 9 idk.  I had vlogs and I sing. And she showed it to all the people in school. They sent link with the video.

But you can think, how do I know this? Because one boy from my school sent me  “by accident” that link with this message :

And you see this great song performed by Maria from  2 nd grade of middle school… From our  school. Watch it and send it on. Link….///….

 First, I was like. I’m not scared about that. But they started playing this in school. I was so fucking sad. Nobody  helped me, all people were against me. All laugh at me. And when I cried in school, teachers only said  to me: Maria stop crying. That’s your fault... You just should not have posted the video. So now, only you must fight with them. So, I stopped eating. Because I was  absolutely sure, that can help me. Maybe if I can have control in that, maybe I want to be  stronger. But 1 day before my 15th birthday I  took pills. My dad was in his new girlfriend´s house, so he didn’t know. It turned out that the pills were herbal with poor effect when I woke up the next morning  I’m just started to cry. Because I think about that I can’t nothing ,  even kill myself. So I started with anorex1a again.

    But    the greatest awakening  of anorex1a was 2019 and is 2022.  I never eat and now I don’t eat breakfast either because I can’t.  In  2019 it started by stopping eating dinner, after all, I don’t need food for the evening because I’m going to sleep. Then an idea came to me, what if I started cutting down lunch? At the same time, I noticed the weight loss which made me very happy. Every lower gram or kilogram down made me proud and happy. Each kilogram less made me feel that I was gaining more and more value. Then I started lying. I have never had lunch together. So, it was easier. My one and only thing that I had control over. I started to throw out lunches saying that I had eaten  and that  it tasted good. And I was losing weight more and more. “Ana’’ came. Our friend who says that she will make you perfect and make your life meaningful again. And that you will be in control. She said food makes me weak. Makes me worthless. She was hitting the most sensitive points to get me on her side. I didn’t eat, I lied more and more, and I lost more and more weight. I pushed important people away, pretending that I just didn’t need them. They tried to help me, and I tried to convince myself and other that I’m good, but I was doing myself a disservice. The weight knocked out 50. I decide that I would embrace myself and not give myself up  to myself and my head. I went  back to normal eating, which took me 1,5 years.

    In 2021 she came again .  After finding my ex's father who hanged himself, I was totally beheaded.  I couldn't sleep I couldn't eat.  Seeing the person who told me to kill myself and relieve the world, he did it himself.  Before his death, I had an argument with him.  I felt terrible and again Ana came back to my head,  and still sits there.  She said that after that, I still need her.  That was just only one thing which allowed me to be in control and feel a little better  I have to fight again to be valuable.  These are her words. I have lost more than 15 kilos and my head is telling me more and more. I can’t  overcome it, so I went back to Ana. Now I live alone so I don’t have to hide that  . I just don’t eat, and  I know it doesn’t hurt anyone because nobody knows and nobody needs to  know. Everyone thinks that all is  normal and that everything is beautiful, but it is not. I smoke to curb hunger. I have ADHD drugs in medicine, and they also suppress hunger. Sometimes I have days when I try to eat normally, but then I get on my weight, and I see the numbers. And again, as if a big hammer hit my head. I have to lose weight again and I hear that soft voice saying that I am worthless and to mean something again  I have to lose weight. That’s why it’s just me and Ana now. Nobody can change that because she sits to tightly on me. It sits like some parasite that refuses  to leave its host. Maybe someday I will win. Maybe I will die because of her. I can’t define it.  But I hope I´m going to win But I know one thing is for sure. I’m a different person than I was and Ana has changed me. For better or worse idk. I can’t explain that. But I feel she’s the only one who actually understands. Although she has a lot of rigor, saying that if I do not weigh less than x, I can’t eat, but I know that thanks to her I will be valuable again and I will deserve a love that I do not have. Ana I know you hear me, because you are in me,  please help me deserve warmth and love and make me worthwhile again. Because if you can´t do this nobody can. If you fail, I need to leave this world. I want to try other things too, before I reach the final one. Therefore, please be with me for a while, we’ll  see if we can make it. Moments longer, until I believe that we will be able to fix it. Maybe if I deserve  love, so I can win with you. Maybe if I can find the right person who can understand me that can make me free from you, but first, I need you because I need to be good and enough as a person. If I´m done with that so we can  split up and go two different directions.

m

[delta-for-change]

August

Many think August is the start of Autumn, of cold whispers and haunted dreams, but they are wrong. August is the month of boldness. It’s the time when the sun beats down the hottest, when ocean waves are the strongest, and when winds are the most chaotic. This is the month where change is decided, where the old gods are separated from the new. 

So, July was... okay. Some things worked out, some didn’t. I struggled most at the end of the month as well as when outside forces were mentally draining me. More importantly, I’ve finally gotten access to a scale and discovered I’m actually 10lbs heavier than I thought. Thus, to factor for all of the above information, I’ve made a better, stricter plan; my goals have changed to better suit my needs. Heavy Trigger Warning. This is going to be long. 

Before I list out my truth for this month, the ‘you’ I reference throughout the post is ‘me/I.’ These are some of the goals I have for the month, and they are not meant to pertain to anyone else. Please do not follow my diet plan as it is not made for you. If you’d ever like to talk, feel free to send an ask or a DM my way. Recovery is the best option. 

STATS:   → Height: 5′1  → CW: 140.4lbs/63kg  → BMI: 26.5 By AUGUST 31st...   ✩ CW: 131lbs/59kg  ✩ BMI: 24.7 I hope to lose 9lbs this month, putting me back to what I thought my SW was. I will also once again be under 60kg w a healthy BMI range rather than overweight. 

ROUTINE:   ⚇ Morning Routine  ⚇ Daily Planning  ⚇ Exercise  ☉ Productivity towards house  ☉ Productivity towards application  ⚉ Shower   ⚉ Read  ⚉ Night Routine WEIGHT LOSS:    ⇥ Daily kcal limit: 1000 ((7,000 per week. 31,000 total))   ⇥ This means no more binge/cheat days. Those don’t work for you. You use them as an excuse to go ham in your kitchen which makes you take two steps back and negatively impacts your mental health. If you overeat one day, account for it - you know it won’t ruin your progress. Just be aware.  ⇥ Speaking of being aware, track every day. Tracking will help you understand yourself and your body better.   ⇥ Try the One Bite Method. All you need is one bite to satiate yourself. You’re not craving any food; you’re craving that big boost of serotonin - that disappears after the first bite. So, if you want ice cream, don’t make yourself a bowl, make yourself a spoonful.   ⇥ Fast +24hrs, minimum once a week.   ⇥ Before your first bite of the day, you must drink a full bottle (16.9 fl oz) of water. Water is going to help with your skin, help you wake up, and give you a feeling of fullness before breakfast.   ⇥ Do not eat after 10pm.   ⇥ If you’re tired and it’s past 11pm, go to sleep - don’t snack.   ⇥ High protein, low carb, medium fat. Yes, this will be difficult, but you can do it. The most important thing to focus on is the protein - aim for >60g a day, or >50%. Carbs should be <20g. Fats aim for >30g per day.  ⇥ To follow through with this diet, absolutely no refined sugar. In fact, keep your sugar intake low (fruits are fine).   ⇥ Your plates must not only look appetizing but also have a good balance. Thus, you must eat one (1) fruit or one (1) veggie per meal. Yes, this also means you have to account for more calories.  ⇥ Avoid oil, added fats, and butters. Never use to cook, only flavor.  ⇥ Never eat while making yourself food. If you need to taste-test something, do so, but don’t overdo yourself - and don’t forget to track those calories, infinitesimal as they may be.  ⇥ Never go back for seconds.   ⇥ Drink +2L water daily.  ⇥ Exercise Daily. This can be any sort of activity that gets your blood moving, including walking, running, dancing, stretching, workout routines, yoga, etc. On days you fast, heavy workouts are not necessary, but you still must remain active in some way.   ⇥ Finally, eat because you must, not because you want. Never eat when bored, only eat when hungry. You can control your cravings. You can control what and when you eat. All you need to do is remain consistent and vigilant.   

BUSINESS:  ⇥ Always have a To Do list for the day; always have a plan, and always plan to be productive.   ⇥ Use the “touch it once” approach. If you have something to do, just sit down and do it. Squash it and be done. Don’t procrastinate.   ⇥ Be friendly and outgoing towards your coworkers. I know it’s scary and difficult, but nobody is judging you except yourself. Being kind and extroverted will only benefit you.   ⇥ Read min. 30min per day. Instead of scrolling through your phone before bed, open a book. Try to read two books or more this month.   ⇥ Study min. 1hr per day. This can be anything, but ideally it is prep.  ⇥ Give everyone, including yourself, the best ‘impression’ you can give. 

If I follow through with my above rules, I should easily reach 131lbs by the end of the month. I’m already so distraught over how heavy I actually am and how much more difficult it will be to achieve my goals. I must get there, and I’m running out of time. There are only 146 days until Christmas. 20 weeks. 304 days until June 1st 2021. 43 weeks. No time. I must get there. I will get there. I will be the greatest version of myself I can be.  Now, by the end of August, I will have:  ✪ Reached 131lbs  ✪ Finished all college-due assignments and prepared ahead ✪ Fasted +24hrs four times (totaling >96hrs) ✪ Followed all of my above rules to the best of my abilities  ✪ Read 5 books ✪ Brought joy and camaraderie within my communities  ✪ Improved myself. 

If I do not complete the above, I will have failed both my friends, family, and coworkers, my future life, and, most importantly, I will have failed myself. Therefore, I have no intentions of failing. If I cannot do this- the bare minimum- I cannot do anything.  REMEMBER...    ❂ Always apply yourself. Manifest your goals. If you don’t wake up with determination in your heart and strength in your soul, your goals will never come to fruition.  ❂ This period of time is of growth. Your happiness is the most important thing.  ❂ Improve yourself every day. Don’t worry so much about giving a bad impression, just do everything you can to the best of your abilities.  ❂ Above all, care for your soul. Without it, your physical being has no meaning. Your soul drives you; keep it sacred. And remember, the pain you feel today will be the strength you feel tomorrow.  

[fitnessgeekandcoffeefreak]

30 day reset recap:

To say that I have had a difficult time juggling life during this entire Covid season might be an understatement. I am an emotional everything. Emotional eater. Emotional sleeper. Emotional exerciser (totally a word). I did not take care of myself well these past few months. And I knew I wasn’t. When you let yourself stay in survival mode for too long then it no longer becomes just a “mode” it becomes the norm. I started making small changes to my fitness regime and nutrition a few months ago and I was definitely feeling better at times. But, I also know myself. And I know that I need some strict guidelines and goals to restructure my good habits. I finally felt like I could do a hard reset in the middle of September, so that’s what I did. I did try to go on my desktop to insert a “read more” but apparently they're having issues 🤷. This post is mostly about accountability with myself.

30 day goals:

Nutrition:

* Eat every meal (breakfast, lunch, and dinner)

* Eat fruit/veggies with every meal

* No sugar, grains, and limited dairy

* No after dinner, mindless, snacking

* 100+ oz of water each day

* 4 “free” meals for the month

Fitness:

* One mile each day (Sundays off if I wanted)

* 3x weights/HIIT each week

Life:

* Guard my alone time and don’t feel bad about

* 7-8 hours of sleep

* Weekly date nights

* At least one meal a day with the entire family

* Use my planner

* Take every cake possible, ha ha

Nutrition went pretty well. I found new recipes without traditional flour to replace things that I normally would like. Because I suffer with chronic inflammation I had to make the switch to remove grains, sugar, and dairy. Sugar is always going to be difficult for me to cut out, because of my job, but I was just shoving extra pieces of cake in my mouth when I got over-tired, or over-hungry. I am more mindful now. I am NOT gonna die in the 30 minutes it takes to throw together a healthy meal with actual food value. As much as I’d like to believe you can live on cake and coffee, it simply isn’t true. I didn’t really have a problem withmy water goal and will definitely continue that goal. I did take 2 extra “free” meals for the month. Do I feel a little bad about it? Yeah. Will I plan better next month? Definitely.

Exercise went VERY well. Food has always been my struggle area, so when I started to let my fitness slack I was literally getting mad at myself. I saw improvement each week with my exercise. This week I even completed an entire 50 minute HIIT. I certainly couldn’t have done that a month ago.

My goals for my general life were actually the most tough to stay consistent on. My boys both started college up again. Everything is online so my alone time is non-existent. I would not trade this time, however. I know that they will be moving out in a few years, so I will adjust my schedule for the time being. We did more meals together and are doing a Friday night pizza night every week, which they look forward to. I have spent more time teaching them how to cook their own meals, and they put together meals for the entire family too. I am definitely not sleeping well, but I also don’t know how to fix that one right now. Life as a cake artist has been SO rewarding. I have taken as many orders as I knew I could handle (and a little bit extra on a few weeks, let’s be honest.) My business has grown so much this year and I really do feel fortunate that I am able to set my own schedule, do a job that lets me be creative, and lets me stay home. I am starting to be able to plan and juggle my decorating schedule around my family a bit better. I just need to continue to set boundaries in that area.

All in all I ended the month about 6 pounds lighter. I, of course, wanted more, but I will be making new goals for November to achieve a little more weight loss. I feel good about what I accomplished. I feel better about myself. I don’t hate what I see in the mirror like I did a month ago. There are some things I have simply had to cut out, and other things I have had to try a little harder at. Making changes is hard. Don’t let the internet people try to tell you it’s easy. Good grief, if you read all of this you are my new best friend!

[richiefuckfacetozier]

Why Can't This Be Love

Chapter 1: Here It Comes

Chapters: 1 | 2 | 3 | 4 | 5 | 6

Click to read on Archive 

Pairing: Richie Tozier x Eddie Kaspbrak

Title - Why Can't This Be Love by Van Halen

Dedicated to @slashpalooza and @sam-i-am2468

___

Eddie’s Tuesday started out as it normally did. Half a grapefruit for breakfast, thoroughly shower, text his best friend, Richie, a stupid meme, call Mike to confirm lunch for tomorrow, work from 8am to 6pm, and come home to pour himself a glass of wine. 

Right now he was pouring 4 glasses because around 3:00pm, Beverly called asking if her and Ben could come by to tell him something exciting and that Richie had to be there too. He was not sure what they could possibly want to talk about with the two of them. Eddie tried to push down the anxiety that they might be angry about something. He was pretty sure he didn’t do anything horrible recently, but he couldn’t be sure.

“Richie! Can you help me?” Eddie shouted from the kitchen of his apartment. “I don’t have enough hands to carry everything!”

“Coming, my love!” Richie joked annoyingly. Although Eddie didn’t find it entirely annoying, it’s just Richie being ridiculous. 

His tall friend padded into the kitchen wearing his worn out leather jacket that he thought made him look cool, a print shirt with a meme on it that Eddie didn’t get, and jeans, “I know what they are going to tell us.” Richie stated confidently with a little bounce in his step. 

“Did they tell you already? That’s not fair!” Eddie said in frustration. “They couldn’t wait two more damn minutes?”

“No, I have a guess, Eds.” 

“Don’t call me Eds.”

“I think Ben finally got the courage to propose to Beverly.” Richie went on with a smile. “Or she grabbed him by the balls and told him to do it.”

Eddie snorted at the imagery and wouldn’t put it past Bev to be that aggressive but probably wouldn’t to the love of her life. “That’s wonderful if it’s the news.” 

“I bet you 50 bucks it is,” Richie challenged, “Ben was looking mighty anxious at Bill’s wedding a year ago.” 

Eddie rubbed the back of his neck, “I barely remember Bill’s wedding. I was so blackedout.” 

Richie rolled his eyes dramatically, “You were stupidly mourning the loss of Myra the hydra.” Eddie cringed at the mention of his ex-girlfriend. 

“Be nice, Rich.” Eddie frowned. He pulled out a packet of thin mint girl scout cookies for all of them to snack on.  

Richie rolled his eyes as he sipped quickly from the glass of wine, clearly not finished speaking, “I don’t know why either. She was a carbon copy of your mother. Her leaving was the best thing to ever happen to you.” 

“Yes, being extremely single has done wonders for my self-esteem.” Eddie mumbled.

Richie leaned over and flicked Eddie’s nose, “You’re a catch, dummy.” 

He yelped, rubbing his nose and getting goosebumps from their intensely close position. Eddie grabbed the other two glasses, thin mints and turned on his heel to walk out of the kitchen. “Fine, 50 bucks it isn’t an engagement.” 

“Sweet! Also, those pants look good on you.” Richie pointed out following from behind him. 

Eddie’s cheeks heated up a little, he purposely wore these dark navy blue jeans because Richie always compliments them. He wondered if Richie remembered that he did this every time. Eddie doubted it. When it was just the two of them, Richie constantly tried to make Eddie feel special and wanted. Eddie suspected Richie did it because he felt sorry for him, but he couldn’t be sure. Despite knowing his best friend pretty well, he was also a huge enigma. Constantly says whatever is on his mind, does the most spontaneous - borderline suicidal - things, and keeps a smile on his face no matter what he may be feeling. 

They plop down on the couch in Eddie’s living room. His place was what Richie called a ‘clean mess’, probably the best description of Eddie ever said. He had the habit of hoarding things he didn’t really need. Piles of books on every table that he had already read, knick-knacks from trips, more candles than any one person needed on all open surfaces. He had really nice furniture that matched well in a blend of warm colors. Beverly and Ben sat in two mahogany chairs across from them, holding hands. 

Eddie placed the wine glasses on monster movie poster coasters that Richie gifted him years ago when they were teens. They grew up together and remained close throughout the years, regardless of college or moving around. In fact, Eddie had six very close friends from childhood. The group called themselves the Losers Club, a title courtesy of Richie. 

“Thanks, Eddie!” Beverly said nicely. Ben thanked him too. Richie sat beside Eddie, the side of their thighs touching as he scooted closer to hand him wine. Eddie always felt so comfortable around all his friends, they were the only ones he let be touchy with him. He used to hate germs and be easily disgusted by everything, but when the people he was closest with shared food, drinks, and beds with him, that feeling went away gradually. 

“Alright, lads,” Richie started up with a newsies kid accent. “What’s the scoop? Striking Pulitzer again?” 

“Well,” Ben’s round cheeks turned pink as he said, “We’ve got pretty big news.” Eddie observed Ben take both Beverly’s hands into his own big ones. 

Beverly was practically jumping in her seat, her flamming red short curls bouncing against the sides of her face. She shared a big smile with Ben as she blurted out, “WE ARE GETTING MARRIED!”

“FUCK YES!” Richie shouted. He flew off the couch tackling Beverly in a huge hug. 

“Please, don’t hurt my girlfrie-I mean fiancé.” Ben said softly, clearly surprised how much he enjoyed calling her that. 

Eddie got up to hug Ben tightly, saying congratulations. Beverly kissed both men before they sat back down. Eddie raised his glass. “Cheers, to two people who’s friendship, romance, and love are unparalleled.” 

They clinked glasses and drank. Richie bumped Eddie lightly, “Cheers to owing me $50.” 

“Yeah, yeah.” Eddie nodded toward the counter. “You can grab it from my wallet before you go home.” 

“You can just buy me dinner this weekend.” Richie waved his hand.

“So Rich, you know what me getting married also means?” Beverly’s eyes shined brightly at him. He looked between her and Ben, thinking. Then dawning flashed on his face. He put his glass down and stood on the couch. 

“Richie, no!” Eddie pleaded desperately. “You are going to fall! Idiot!” 

He jumped up and down like a child discovering Christmas came early. “I AM GOING TO BE DUDE OF HONOR!” 

They all laughed at his excitement. One of the things the losers club decided in their 20’s, after a particularly ugly fight about who would be who’s best man or ‘dude of honor’ in this case, was that each of them would take turns. 

So far, Bill and Stanley had gotten married. To two incredible women, Audra and Patty. Eddie was Bill’s and Bill was Stan’s best man. The rest of the sequence goes: Mike is Richie’s, Richie is Bev’s, Bev is Eddie’s, Stan is Ben’s, and Ben is Mike’s. Mike is fairly confident he won’t get married and neither will Richie, which he says is for the best as he is far too stressed as a person to get married or be a best man. 

Eddie recalled that a huge fight he had with Myra was over Beverly being his Best Woman. She shouted at him for hours that there was no reason a woman should be when he had all these guy friends. Explaining the losers club deal to her did nothing but place fuel on the fire. ‘Sometimes I think you love them more than me!’ Looking back, he most certainly did. Eddie was fairly certain he would always love the losers most in this world. Which furthered the cycle of being horribly single. Sometimes he thought he was in a polyamorous asexual relationship with 6 other people. They were too close.

Richie finished up his jumping and landed on the couch half on Eddie. “OW!” Eddie yelled. “That fucking hurt. You aren’t light enough to plop all your weight on me.” 

Richie slung an arm over Eddie’s shoulders and kissed the side of his face. “Sorry, Eds.”

Eddie wiped his face that got kissed on Richie’s shoulder, pretending to get the germs off. “Have you told everyone else?” 

“We have…” Ben begun slowly. Eddie didn’t like the tone he was using. “Stanley’s already started his best man duties.”

“Why wouldn’t you just tell us you’re getting married altogether like Bill and Stan did?” Richie said, seeming to also realize this was odd. 

“Because we have to ask a favor of you.” Ben brought his hand up to start biting his nails the way he did when he was about to deliver bad news. 

“Favor is too nice, babe. This is not a favor or a request. It is a requirement if you both want to be at this wedding.” Beverly let go of Ben’s hand to place it on her knee. She rubbed her thighs once, gearing up to tell them. Eddie had a couple guesses about what she may want to say but nothing prepared him for what it actually was, “You have to bring a date.” 

Eddie leaned back in confusion, realizing Richie’s arm was still around him so it brought them both laying back against the couch. Richie removed his arm and started fidgeting with his fingers. Eddie worried his bottom lip before saying quietly, “Why?” 

Beverly looked to Eddie with sympathy. “I’m sorry, Eddie, but we don’t want a repeat of Stan and Bill’s weddings.”

Eddie’s face immediately turned red with embarrassment. Three years ago, Stanley got married and that was around when he left his mother’s place for the third time. A year later, Bill got married and he had his break up with Myra. On both occasions, Eddie took a bad combination of too many pills and drinking more than he ever had in his life. Resulting in major blackouts and behavior he cannot remember but knows second hand from everyone what happened.

“Why do we both have to have dates?” Richie said, voice a little strained and weird.

Beverly rounded on him with no sympathy. “Because, Richard, when YOU go to weddings you fuck everyone and break shit. A date will keep you focused on that person and not be a chaotic monster with a death wish.”

Richie laughed, “If I want to be fucked by all your bridesmaids at the same time then I should be allowed to do that!”

Beverly’s voice rose higher, “That’s literally not possible, asshole! And the only bridesmaid is Kay McCall.” 

“Damn. Kay’s beautiful but I don’t screw married women.” Richie’s face scrunched up. “Does that make her a bride’s matron?”

“High morals there Richie,” Ben said trying to lighten the mood.

“You know it Ben Handsome.” He winked. 

Eddie sat there trying to word what he wanted to say carefully. As Richie continued to dig himself a deeper hole, “We are getting off-topic. I’m saying if I want to have sex with someone and have a little fun or if Eddie wants to get so drunk he mistakes your grandma for a urinal, then we should have that right.” 

This brings Eddie back, “Richie!” 

“What? Nana Denbrough thought she was at a waterpark. You’re fine.” 

He put his hands on his face and folded forward. Richie scratched his back soothingly but didn’t stop trying to defend himself. Beverly eventually got so fed up that she pulled out her phone and played a video from YouTube. 

“Exhibit A, Bill and Audra’s wedding.” She said viciously. 

Eddie groaned as he raised his head to watch the screen. Bill’s younger brother Georgie had filmed people talking about Bill and Audra. He put the most unfortunate video, starring Eddie and Richie, on the internet for the world to see. 

Video Eddie looked miserable and spaced out. Georgie had to say his name three times before Eddie looked up and hiccuped. “Oh hey, Georgie!” Video Eddie said enthusiastically. “Having fun kiddo?” 

“I’m 21, Eddie. Not really a kid anymore.” Georgie’s voice said laughing. 

“Stay a kid forever,” Eddie begged him.

“Ok, Eddie. What do you want to say to Bill and Audra?” 

“Bill...I want you to know that you are the bravest man alive and I would die for you. Audra, you better be good to him.” Video Eddie points at the camera and almost falls forward. Suddenly, video Richie appears, catching him. He giggles bopping video Richie on the nose and keeping his face precariously close to video Richie’s face. 

Video Eddie frowns suddenly and looks back at the camera, “But don’t fall too too in love. You might get your heart broken like me. Love is dumb. Women are dumb. They don’t really care about you.” 

Video Richie had his hair slicked back and was laughing at video Eddie’s truths, “Eds! This day isn’t about you. It’s about Bill and Audra. We should be telling stories about them!”

“Oh god,” Eddie said as his stomach turned reliving the next part again. 

“So Audra, let me tell you about Bill’s first time. He had a girlfriend in high school, blonde and pretty, much like yourself and they were dating for about…” 

Video Eddie hiccups, “4 months.” Then smashes his face into video Richie’s neck. “You smell like whiskey.” He winces.

Video Richie laughed, cheeks reddening from drunkenness, “Thank you, Eds. When they decided to fuck for the first time, he got everything all set and she came over that evening. As he was eating her out.” 

“Richie, kids could see this.” Video Georgie warned through obvious laughter.

“As Bill was going downtown on her hoo-hoo she got a little too excited and shat the bed.” All three men were shrieking with laughter. Video Eddie wrapped his arms around video Richie, shaking uncontrollably with glee. Despite the horribleness of the situation, Eddie smiled a little. “Now it’s unclear where all the crap ended up but we can guess that…”

Beverly stopped the video glaring at Richie intently. Eddie looked at him and he only smiled. “We won’t even get into the nuclear mess that was Stanley and Patti Uris’s wedding right now. But we want you both to have a date so there is no chance of you completely embarrassing me, Ben, and yourselves.” 

Eddie scoffed, “Richie embarrasses himself on every date he goes on. What makes you think one brought to the wedding will be any better?” 

“Oh yeah?” Richie gazed at him steadily. Eddie braced himself for the incoming insult. As much as he could dish it, he rarely could take it. Especially against Richie’s quick tongue, “And when was the last time you even fucking went on a date to embarrass yourself?” 

“I can get dates!” 

“A night alone with your right hand isn’t a date.”

“Shut the fuck up, Trashmouth!” 

Suddenly, two armchair pillows smacked the side of Eddie and Richie’s heads. They both rounded on Beverly and Ben but the stare of death Beverly was giving stopped their prepared protests. 

“If you assholes want to come to my wedding,”

“Our wedding…” Ben whispered.

She turned her ever reddening face, almost the color of her hair, at her financé, “Not if you correct me, Benjamin! Don’t make me marry myself!” She focused back on Eddie and Richie, pointing a bitten nail at them menacingly. “...you will have dates and BEHAVE at the reception or so help me, I’ll castrate you!” 

There was a pregnant pause broken by the one who can never stay quiet long. “What about the ceremony?” Richie responded, “Can I at least ruin that?”

She stared at him, everyone ready for more yelling but instead she broke into a gorgeous smile and laughed. It lightened the moment but Eddie didn’t find he felt any less anxious. He fully contemplated this enormous request from his friends. Finding a good wedding date took time, he only ever had committed relationships. Well, the one with Myra. As much as Richie’s words hurt, he was right. Eddie didn’t go on dates. People didn’t tend to find him datable. “Too short, too high maintenance, too weird” were just a few of the flaws that consumed him. He had no clue how he was expected to get someone to go to this wedding with him. 

The four of them started discussing wedding details, Beverly and Richie talking a mile a minute about everything that had to get done. He was especially excited to plan a bachelorette party. With how much money Ben and Bev make, it sounded like they would get their dream wedding easily. 

Eddie was thrilled for them but that pang of being single and now having to find a date was eating him alive for the two more hours they stayed. When they finally called it a night, Beverly and Ben hugged them promising to talk tomorrow. 

Richie did not follow them out which meant he wanted to drink and talk more, probably spend the night there. Eddie had a guest room that was essentially Richie’s room since he spent the most time there. 

“You want ice cream?” Richie shouted from the kitchen where he was most likely opening another bottle of wine. 

“With chocolate syrup!” Eddie yelled back. 

“Oh, chocolate syrup night means major troubles.” Richie laughed. 

“What are we gonna do Rich?” Eddie whined miserably. “Or rather, what the fuck am I going to do?” 

“What do you mean?” 

“About the fucking dates!” Eddie laid sideways on the couch, grabbing the cushion pillow and placing it over his face to scream into. 

“Don’t be a drama queen.” Richie said. The couch shifted as he sat down by Eddie’s legs. 

“That’s easy for you to say.” Eddie mumbled into the pillow. 

Two hands extracted the pillow from his face. Eddie kept his eyes scrunched closed. “I can’t speak pillow.” 

Eddie huffed out, “It’s easy for you to not be worried. You are a serial dater.” 

“Open your eyes, Eds.” Richie chuckled. Eddie opened them to pout childishly at him.

He had his smirky smile on, which could only mean he had a terrible idea. “I have a great idea to get us out of getting actual dates.”

Eddie stared at him from his laid down position, probably giving Richie an unattractive double chin, “There is no loophole in this agreement, Rich. Beverly was really fucking clear. We have to have dates.” 

“And we will.” Richie poured wine into both their glasses. He handed it to Eddie, forcing him to sit up in order to drink it. While Eddie drank normally, Richie downed his quickly then licked his lips. 

“Who am I gonna have to take to Ben and Beverly’s wedding?”

Richie watched him carefully, opened his mouth and said, “You’ll take me. I will be your wedding date. And by default, you will be mine” Eddie’s mouth dropped and Richie clinked his empty glass with Eddie’s full one.

______________________

In honor of IT: Chapter 2 coming out soon, I have begun writing this fake dating idea! I hope you enjoyed the first chapter, comment here or on archive and let me know your thoughts and feels! The title is thanks to Slashpalooza on tumblr who asked me a million years ago to write something with this title!

Tag List (Starting a new tag list since I don’t know who is still around in the fandom. Let me know if you want to be tagged):

@sarah011 @pan-ini @frankeeenstein @sam-i-am2468 @eds-kas @jem-carstairs-is-perfection @roobarrtrashmouth @hypnoidvoid @imeddie @slashpalooza @reddieforlove 

[healthan]

Without further ado, here are 6 steps for successful weight-loss

1. Swap High-Calorie Foods with Low-Calorie Alternatives

When wanting to lose weight, we have to make some cuts. Just like going through your social media and deleting accounts that no longer serve you – we need to take the same approach with certain foods. Please, try not to overhaul your entire diet overnight. Chances are it won’t be sustainable, and you’ll fall back to your old habits.

Instead, swap your high-calorie food choices with equally enjoyable low-calorie options. Don’t rush, take your time. Go at the pace you are comfortable with.

For Example: If your morning routine is stopping by at a coffee shop and getting a muffin and latte for breakfast, maybe switch to black coffee with sweetener. (I have even had clients ask for coconut milk or almond milk / or bring there own to add in to the coffee). Once you are comfortable, swap out the muffin with something healthier – or make a homemade bar.

If your lunch is a burger, fries, and soda, you can switch to diet soda or fizzy water. Later, swap out the fries for roasted potatoes or fruit, turn the hamburger to a grilled chicken sandwich, get rid of the bun to make it a chicken salad. All at a pace you are comfortable with. You can get salad once a week to begin with. Then twice a week, and so on and so forth. Don’t do it all at once.

2. Focus on Adding Instead of Removing

Most diets feel restrictive. They tell you what you can’t eat. Which makes you crave it even more. Instead, focus on adding things to your diet.

For Example: Add more vegetables by ordering or preparing a side salad at each meal. (Be careful of the dressing and added extras). You will notice they will naturally push out the foods that are preventing you from losing weight. If you eat a salad beforehand, you likely won’t finish your fries. Maybe even not want them anymore. Eating a fruit salad after dinner will curb your appetite for dessert.

Increasing your protein intake will help you feel full and prevent muscle loss. Therefore, focus on eating at least 25–30 grams of protein with each meal. When my clients are trying to lose weight, I have this rule: “try to not eat anything unless you are getting at least 25 grams of protein.” This rule prevents you from mindlessly snacking. If you are hungry and need a snack, eat a high protein snack such as Greek yogurt.

Notice how the rule doesn’t forbid you from eating anything! You just have to make sure to get your 25-30 grams of protein. Once you eat that, you rarely feel the need to eat anything else.

3. Move With Purpose

Technology brought many conveniences to our lives. Today, we can commute to work, pay our bills, do grocery shopping, talk to family and friends, get food, and play games without leaving our house. There are days we take less than 2,000 steps. The human body is not designed for this kind of sedentary lifestyle.

That is why you need to be vigilant when it comes to moving. Park your car as far away as possible, take the stairs, walk to your mailbox, carry your groceries out instead of wheeling them in the cart. You need to take every opportunity to move more.

Sometimes it helps to use a step challenge. Most of us use smartwatches/phones these days, and they all come with a fitness tracker. Challenge yourself to take 10,000 steps every day. If you can’t get it, go for a walk after dinner.

The most significant difference between naturally lean and naturally overweight people is how much they move, not how much they eat or their metabolism. The basal metabolism among the population doesn’t vary much. However, NEAT (non-exercise-activity thermogenesis) can vary hundreds, even thousands of Calories. This is the number of calories you burn by activity that is not considered exercise.

4. Plan for Slip-Ups — How to Lose Weight and Live Your Life

There will be days that it will be impossible to maintain your new habits. Weddings, birthday parties, vacations, holidays, and celebrations will happen. You don’t need to avoid these things to lose weight or stay fit. You just need to plan for them.

If you have a dinner event that you know you are going to overeat, prepare for it by eating a little less throughout the day. When you have a big dinner coming up, just get your 25-30 grams of protein 3–4 times throughout the day and lower the calories from carbs and fat. This way, you will enjoy your dinner without any restriction and without going over my calories.

Sometimes you can end up going over your calories. It is not the end of the world. You didn’t ruin your progress. Just move on.

5. Set Small Goals – Celebrate Your Achievements

Who wants to be on a diet forever? We all want to reach our goal weight as soon as possible and be done with dieting. However, this usually causes problems. We either get on a very aggressive diet and be miserable or be disappointed with slow results. Either way, we bounce back and get on a diet roller-coaster.

Instead, the best thing to do is set small short-term goals, achieve them quickly, enjoy our success, rinse, and repeat.

A healthy weight loss diet should last anywhere between 8 to 12 weeks. This is enough time to lose a meaningful amount of weight without experiencing the side effects of weight loss, such as lethargy, food cravings, and mental exhaustion.

You can lose 5 to 10 percent of your weight in this timeframe.

For Example: If you are 200 pounds, and your ultimate goal weight is 150 pounds, don’t set a goal to lose 50 pounds. It will take you too long to lose 50 pounds, and you won’t be able to keep your focus on your goal for that long. Instead, set a goal to lose 10 pounds. Lose the 10 pounds in 8 to 12 weeks, celebrate your success, enjoy your new low weight for a few weeks, and start again.

6. The supplement is also recommended for people with an excessive appetite

Keto Actives is a dietary supplement that facilitates weight loss, especially recommended for people on a ketogenic diet . It contains 8 ingredients concentrated in a reliable product, which  helps to reduce the mass of fatty tissue and fight against its accumulation . In addition, Keto Actives  makes it easier to keep cholesterol and blood glucose levels at an adequate level . The supplement is also recommended for people with an excessive appetite, since  the extracts and minerals included in the product reduce appetite .

Keto Actives provides energy, increases efficiency and focus , due to which it is extremely helpful in adjusting to the state of ketosis. Taking the tablets while following a diet allows the first effects to be observed within a few weeks. It is undoubtedly the dietary supplement that was lacking in the dietary supplement market

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This way, you will see yourself as a successful person who keeps achieving their goals and reach your ultimate goal in 6 cycles. Who knows, maybe you will find yourself more comfortable, attractive, and happy at a higher weight than 150 pounds

By following these 6 steps, you will notice pounds melt off your body and staying fit will be effortless. Instead of following restrictive diets only to gain the weight back, enjoy your journey to a slimmer body forever.

[pankajkumarposts]

Best tips to know for a healthy breakfast

If there's one habit that dieticians and nutritionists want you to get into, it's eating a balanced breakfast. Starting your morning with a healthy meal can set you up for better choices during the rest of your day, and it can also help you to meet the daily recommendations for certain food groups and nutrients. Not to mention, studies have shown that people who eat breakfast tend to have a lower BMI than those who skip it and also tend to burn more calories throughout the day which is why having a few healthy breakfast tips in your back pocket is important for starting your day off right.

But before you grab a fistful of sugary cereal on your way out the door or a bacon-loaded sandwich on your commute, keep this in mind: eating breakfast is only healthy if you're choosing the right foods. To reap these benefits, you'll need to think about the quality of your breakfast by incorporating ingredients that are energizing, satiating, and packed with a wide variety of important nutrients.

If you are considering How to make breakfast, on hectic mornings when you've hit the snooze button a few too many times, it can be tough to quickly compile a meal that's going to keep you satisfied until lunchtime. As it turns out, though, building a healthy breakfast doesn't have to take a lot of effort— just go through these expert-approved tips. 

1-     Include an antioxidant source.

Did you know that antioxidants can defend your body from certain biochemical changes that occur as a result of stress? That's why registered dietician and nutritionist advises incorporating at least one food with antioxidants into your breakfast — especially when you have a long, intense workday ahead. It's as simple as adding blueberries to your Greek yogurt parfait or kale to your green smoothie.

2-     Stick to whole foods as much as possible.

Eating a serving of strawberries is a lot healthier than a strawberry pop-tart. But it is recommended to take that mindset one step further and always opting for whole foods whenever possible.

For example, a bowl of homemade steel-cut oatmeal is a better option than many boxed cereals you'll find at the grocery store, because particularly if it's not whole grain, it may not have as much fiber—which the dietician notes help to make sure you feel fuller for longer. Not only that, but most processed cereals will have more sugar than a bowl of oats, even if you do add a drizzle of honey or agave nectar. As a general rule, the fewer ingredients a food has, the better it is for you. So, keep that in mind while you're building your breakfast.

3-      Don't forget about protein

Speaking of blood sugar crashes, one way to avoid them is to include a protein source in your breakfast. For example, eggs with your avocado toast, cottage cheese with your fruit bowl, or almond butter to your English muffin. You can even add protein powder to oats, smoothies, homemade waffles, and pancakes to boost their staying power.

Carbs are quick fuel, but protein can keep you full longer. While it is totally fine to eat a high-protein breakfast without carbs, it is less ideal to eat a high-carb breakfast without protein. Additionally, eating protein first (such as eggs before fruit) may reduce blood glucose spikes compared with eating carbs first. Having a mixed meal can slow the digestive process, making your breakfast more satisfying and reducing your post-breakfast cravings.

The steel-cut oats can be used as the base and top it up with sauteed veggies (whatever is available with you) and a fried egg. "This nutrient-rich breakfast is a great way to fuel your day. The oats add dietary fiber, iron, and plant-based protein; and an egg adds ten essential nutrients including protein, choline, and vitamins A and B12."

4- Make room for fruits and veggies.

The more colorful your breakfast, the better it will be. Fresh or frozen fruits and vegetables can add so much to your breakfast, both in terms of flavor/texture and nutrient content. They will up the micronutrient and fiber content of your breakfast without adding a significant amount of calories.

Not sure where to start? Try tossing some tomatoes or spinach into an omelet, adding sliced banana to whole-wheat toast with nut butter, or topping your chia pudding bowl with berries.

5-     Think high-fiber.

The recommended daily amount for fiber is 25 grams for women and 38 grams for men up to age 50 and 21 grams for women, and 30 grams for men above age 50. Why not get a jump-start on your body's fiber needs at breakfast?

It is recommended to seek out fiber-rich foods like oatmeal, avocado, black beans, pears, and raspberries, all of which can keep stomach rumbles at bay all through the morning. Not only are high-fiber foods more satiating, but they can also reduce your risk of heart disease, diabetes, stroke, and colon cancer. The insoluble fiber found in whole grains and veggies can add bulk to your diet, thus helping to keep you regular. Meanwhile, the soluble fiber in oats, beans, nuts, and fruits can help reduce cholesterol and control blood sugar levels.

Need an easy way to increase the fiber content in your breakfast? Grind up some flax seeds and toss them onto your bowl of cereal, yogurt, or oats. 

6- Don't fear fat.

While fat may have a bad rap when it comes to weight loss, the experts say that it's a key component of a satiating breakfast. Not only are you more likely to burn off the fat you eat at breakfast over the day, but since it digests slowly, it will also help to prevent hunger pangs until lunchtime.

All that said, not all fat sources are created equal. Try to limit your saturated fat intake from foods like bacon and butter, and opt for foods with heart-healthy fats instead — like seeds, nuts, and avocado. 

Are you still confused about how to make breakfast? Go through the tips above and enjoy your healthy breakfast.