Weight Loss Tips

Tuesday, September 8, 2020

Lost 1.2 lbs while on Labor Day vacation- staying on track and being kind to yourself after a “bad” meal!

Not sure if anyone will remember but I posted on this sub on Friday asking for tips on how to continue my recently started weight loss journey while on vacation with a family that probably wouldn’t be eating super healthy. The trip ended up going pretty well and I learned some things about resilience and patience while losing weight that might be good to share.

The first two and a half days were going well. I was indulging in some “vacation food” while still fitting it into my calorie goals- like eating 3 pieces of the local pizza without the crust instead of 5 pieces plus sides, having a delicious salad at a restaurant instead of their amazing (and giant) chicken sandwich, and realizing I did have the calories left to have one drumstick ice cream, I just shouldn’t have more than that. I was also going on some walks in the woods with my family and trying to have some light activity.

Then came Sunday night- we went to my cousin’s for dinner. This cousin is a great cook and baker and I knew all of the food would be cooked with lots of unhealthy additions. When I first sat down I tried to mentally calculate calories but realized this would be impossible with a lot of the items he made. Then I just decided- as long as you eat less than you normally would, it’s okay. Which I did, while enjoying some ribs, cornbread, lemon cake, etc. but also filling up my plate with salad. Then, I ended up having 3 glasses of wine and 2 mixed drinks while playing board games after. So I knew that I definitely ate and drank over my limit but I tried to focus on having fun and enjoying the moment.

Normally, I would consider this indulgent meal a “failure”, end up feeling really down, and eventually binging all day the next day, having a giant breakfast, stopping at more than one fast food place on the drive home, etc. Instead, I woke up, got a reasonably sized and nourishing breakfast at a hippie/wellness restaurant with my family, went for a walk, and got a Panera salad as my “fast food dinner” on the drive home. I figured I would probably still gain a bit from my family dinner but was proud of myself for doing much better the following day.

This morning I couldn’t resist and ended up weighing myself- I lost 1.2 lbs over the weekend! I couldn’t believe it. Instead of giving up and calling the weekend a failure like I normally would, picking up and continuing the next day helped make losing possible. I also realized- the one meal probably wasn’t THAT BAD over the scale of all the calories I burned and consumed all weekend, but blowing it up in your mind and giving up makes it that bad! Overall, I don’t know if this novel I wrote will be helpful to anyone else, but I think the realization that it is much more productive to let go of “diet failures”, be kind to ourselves, and move on with our journey, rather than to dwell in the bad feelings of a meal that doesn’t fit our goals is a really important realization. I think I’ve learned that your overall mental attitude about the health journey is way more important than any single meal or exercise will be, and having the resilience and patience to see the big picture instead of feeling destroyed after a meal that took maybe 1.5 hrs is so so important.

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20 More Recipes for the BBQ

Summer is party time, when we gather with friends and family to celebrate the warm weather, long days and a slower pace of life. And it’s the best season for enjoying good food outdoors, where everything seems to taste better. There’s no better time to get creative in the kitchen and whip up delicious recipes for the BBQ.

You can join the fun and stay on track toward your weight loss goals with delicious dishes you make yourself.

12 Strawberry Recipes Sweet Enough to Eat

Here are 20 healthy recipes for the BBQ you’ll be proud to share at home or bring to a party:

1. Patriotic Booze-Free Sangria >

Raise a toast to our great country, summer days, or whatever inspires you with this sweet and fruity drink. It has just 53 calories per serving and counts as only half of a SmartCarb, which makes it one of our favorite recipes for the BBQ.

2. 7-Layer Southwest Dip >

Turn your party into a fiesta when you and the rest of the gang dig into the zesty flavors of beans, avocado, salsa, onions and more. The creamy texture is the perfect complement to crunchy carrots, cucumbers and other veggies.

3. BBQ Chicken Nachos >

You can make a classic appetizer in minutes that is sure to be a hit with everyone. Start with Nutrisystem’s BBQ Seasoned Chicken atop baked whole wheat tortilla chips, then add cheese, diced peppers and onions, and fresh cilantro. It’s meaty, cheesy and so, so satisfying.

4. Crab-Stuffed Cucumber Cups >

These crunchy bites bring sophisticated flavors to any gathering, but they’re ready to eat in just three simple steps—no cooking necessary. The crab provides you with lean protein (one PowerFuel), plus you get two servings of non-starchy vegetables and the summery taste of fresh seafood.

3 Pinwheel Recipes: The Latest Mouthwatering Trend

5. Heirloom Tomato Salad >

Tomatoes are at their peak during BBQ season, so it’s the perfect time to savor the extraordinary flavors and vivid colors of old-fashioned varieties. Chickpeas bump up this salad’s protein and fiber content, while fat-free feta cheese adds a delightful bit of creaminess and tang. Whip up this fresh salad and enjoy one of our favorite recipes for the BBQ.

6. Broccoli Slaw With Cranberries and Lime >

The classic slaw gets a flavorful and nutritious makeover with crunchy broccoli and jicama (aka the “Mexican potato”), tangy cranberries and lime, and a hint of sweetness from honey. Eat it as a side salad or add it to a sandwich or wrap.

7. Southwestern Sweet Potato Salad >

This dish is sure to become the new favorite at your BBQ. Start with sweet potato noodles (you can make or buy) and blend in corn, tomatoes, peppers and onions. The zingy flavor comes from the sauce of Greek yogurt seasoned with Southwest spices.

8. Gluten-Free Maple Cornbread >

Everyone can enjoy this sweet and savory cornbread, the perfect companion to barbecued meats. It’s lower in calories, fats and sugar compared to standard recipes, but still has that homemade taste and crumbly good texture. Each serving is just one SmartCarb.

10 Simple Swaps That Save Calories

9. Mega Beet Burger >

When you’re craving a hearty burger with cheese, whip up a batch of these moist and meaty veggie patties. The lentils, walnuts and beets fill you up with healthy fats and fiber while the cheesy dressing hits your happy spot. The easy recipe makes eight servings, so they’re ready to share.

10. Marinated Greek Chicken Skewers >

Simple yet sophisticated chicken skewers give you that fresh-from-the-grill flavor, and fill you up with plenty of lean protein and fiber from the seasoned meat and veggies. The skewers come together in minutes and pair perfectly with a serving of brown rice to make a complete meal.

11. BBQ Jackfruit Sandwich >

One bite of this sweet and savory sandwich and you’ll see how satisfying meatless barbecue can be. When shredded, the tropical jackfruit (available fresh or in cans) has a consistency similar to pork or chicken. Sauce it up with a blend of sweet and tangy ingredients, top with slaw and dig in.

12. Chicken Sausage and Peppers Sandwich >

Skip the same-old hot dog and instead go for savory chicken sausage with grilled peppers and onions on a high-fiber, whole wheat bun. You get two PowerFuels, one SmartCarb and one serving of vegetables, but only 300 lip-smacking calories.

7 Warm Weather Weight Loss Blunders to Avoid

13. Old Bay Salmon Cakes >

Fish such as salmon are naturally low in fats and high in protein. Add breadcrumbs, egg whites, Greek yogurt and veggies to form these salmon cakes seasoned with Old Bay, the traditional seafood flavoring. Make them in advance of the party and they’ll be ready to serve in just 20 minutes.

14. Air Fryer Honey Garlic Chicken Drumsticks >

With the honey-garlic marinade, these drumsticks really are finger-licking good. Cook them in the air fryer and they’ll be crisp on the outside and moist on the inside. Be sure to make plenty—everyone will be clamoring for more.

15. Lemon Garlic Shrimp Kebabs >

No matter where you are, eating grilled seafood outside feels almost like a day at the beach. These shrimp are brushed with a blend of butter, lemon and herbs that brings out the seafood’s natural sweetness. While your family and friends rave about the flavor, you’ll love that two kebabs count as just one PowerFuel and one Extra.

16. Skinny Brownies With Cream Cheese Filling >

Yes, you can bring a plate of brownies to the party and enjoy one yourself. With cream cheese filling and chocolate-y cake, these seem way too indulgent when you’re trying to lose weight. But they’re made with smooth mashed sweet potato, whole wheat flour and unsweetened cocoa powder, so they’re totally Nutrisystem-approved.

7 Simple Ways to Stay on Track at the BBQ

17. 5-Ingredient Watermelon “Cake” >

Forget baking on a hot day and turn a sweet watermelon into an instant cake instead. All you do is slice up the melon, decorate it with whipped topping and berries, and look for happy faces to break out around the table.

18. Cannoli Stuffed Strawberries >

If you think a cannoli is the perfect dessert, wait until you try this easy-to-make version to add to your recipes for the BBQ. The filling has real ricotta cheese, vanilla and chocolate chips, but it comes inside of a juicy, sweet strawberry. You get six strawberries and only 165 calories in a serving.

19. 2-Ingredient Fresh Fruit Popsicles >

Kids and adults alike will smile as they cool off with these sweet and fruity treats. They’re so simple to make and easy to customize—just choose a couple of fruits to include or make a variety so everyone gets their favorite. Best of all, they’re naturally sweet and have just 85 calories so you can treat yourself and stay on track toward your weight loss goals.

20. Summer Fruit Salad with Honey Lemon Dressing >

Take ordinary fruit salad to the next level with a sweet and tangy dressing that brings out the flavors of melon, peaches and berries. Add a few snips of fresh basil or mint, and wait for the questions about what your secret ingredients are!

Check out 23 more delicious recipes for the BBQ >

Also, check out the rules to our awesome summer giveaway >

The post 20 More Recipes for the BBQ appeared first on The Leaf.

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5 Low Calorie Condiments to Use at the BBQ

You can still enjoy the delicious fun of summertime cookouts and stay on track with your weight loss goal. We have lots of lower-calorie ideas to help you do that, such as 5 Better for You Burger Recipes You’ll Love > and Healthier Potato Salad> But while you are choosing healthy dishes like those, be aware that sneaky excess calories are lurking in places where you might not expect them. Condiments may seem like just little dabs of flavor, but, according to the United States Department of Agriculture (USDA), a single tablespoon of ketchup can have four grams of sugar and an equal amount of mayonnaise can come with 90 calories and 10 grams of fat. That’s why they’re counted as “Extras” in your Nutrisystem weight loss plan (Not on Nutrisystem yet? Click here to get started >). Good news: These five low calorie condiments are loaded with flavor. Better news: They are all “Free” foods you can enjoy to your heart’s content.

The Great Debate: Is It an Extra or a Free Food?

Here’s what you need to know about choosing and using low calorie condiments :

1. Mustard

The seeds from the mustard plant, a leafy green with a spicy flavor, are ground up and blended with vinegar and other ingredients to make the familiar yellow condiment. The color actually comes from turmeric, another flavorful spice. The mustard shelf at the grocery store is filled with lots of choices, from mild, smooth-textured bright yellow types to browner, grainier and very hot varieties. Dijon mustard is blended with white wine to add a tart flavor to balance the moderately spicy taste of the mustard. Beware of honey mustard, which has added sugar, and “dijonnaise,” which has all the excess calories and fats of mayonnaise.

TRY: Mustard is most commonly used to add zest to burgers and hot dogs, but it makes a tasty glaze for grilled chicken, fish or vegetables. You can also use it to make a low calorie flavorful salad dressing, such as our Creamy Honey Mustard topping >

Grocery Shopping 101: A Crash Course in Condiments

2. Lemon/Lime Juice

low-calorie lemon lime juice

Your food gets a spark of bright, acidic flavor from the juice of these two citrus fruits. Both are nearly calorie-free and loaded with vitamin C. Generally, lemons are slightly more sour than limes, while for many people the latter has a lightly bitter taste. Fresh lemons and limes have the best flavor and they’re easy to slice up and squeeze for juice by hand. You can also find packaged lemon and lime juice in supermarkets—just be sure before you buy that they are pure juice and contain no added sweeteners.

TRY: Fresh lemon or lime juice adds a refreshing splash of flavor to calorie-free seltzer. These juices also brighten the taste of grilled fish or chicken, and they add a spark of acid to mixed and fruit salads. Briefly grill lemon or lime halves to infuse them with a smoky taste that gives many dishes a flame-cooked flavor.

3. Hot Sauce

low calorie condiments

Also known as chili sauce or pepper sauce, this spicy condiment is made from hot peppers blended with a little vinegar. Hot sauce comes in a wide range of heat options, from mildly tongue tingling to five-alarm fire. Those made with habanero or ghost peppers tend to be the spiciest. Sriracha (sometimes call “rooster sauce” because of the image on its label) is a popular Vietnamese-style hot sauce that’s moderately spicy. According to BioMed Central, all hot sauces are loaded with capsaicin, the heat-bearing compound that research shows speeds metabolism and can help burn fat.

TRY: Unless you’re an experienced hot-sauce lover, start with just a few drops on your food and add more once you’ve tasted it. Mix a little hot sauce into ground turkey to punch up the flavor of your burgers with one of the most flavorful low calorie condiments. Sprinkle a little on grilled vegetables or seafood, such a shrimp or clams. Use hot sauce to make a zesty (and sugar-free) marinade for meats by whisking it with a little olive oil, fresh lime juice, minced garlic and chopped scallions.

4 Ingredients You Should Never Eat Again

4. Salsa

When we think of salsa, we typically picture a chunky sauce made with tomatoes, chile peppers and onions that comes in various levels of spiciness. You can also find salsas that are based on tomatillos (green or “salsa verde”) or fruit such as mangoes or pineapple. When shopping for bottled salsa, be sure to check the label for added sugar, which will load on extra calories. To get all the goodness and nothing more, you can use our recipe to whip up your own fresh salsa in minutes.

TRY: Skip the cream-based dips and instead slip your veggies into a bowl of one of our favorite low calorie condiments: Salsa. Make quick and healthy guacamole for dipping by blending salsa and lemon or lime juice with mashed avocado. Hold the ketchup and top your burger with a spoonful of salsa. Fruit-based salsas turn plain grilled fish into tropical treat.

5. Vinegar

low calorie condiments

According to the Journal of Evidence-Based Integrative Medicine, vinegar is made, like wine, by fermentation, which in this case produces acetic acid rather than alcohol. While vinegar generally has a tangy flavor, you’ll see a variety of types made with such ingredients as apple cider, red wine, and even champagne, each with slightly different tastes. Balsamic vinegar, made from grapes leftover from wine-making, is dark-colored and tends to be thicker and more flavor-intense than other types. Vinegar has long been used in cooking as well as a folk remedy for many conditions. One recent study even found that vinegar may prevent spikes in blood sugar, which can be very beneficial for people with diabetes.

TRY: Vinegar infused with herbs such as tarragon or basil make a flavorful (and calorie-free) salad dressing. A trick many chefs use is to splash roasted or grilled meats or vegetables with a little vinegar while they’re still warm, which brings out the full flavor of the ingredients. Use apple cider vinegar in place of the creamy dressing in coleslaw or potato to reduce their fat content.

Interested in learning more about low-calorie options? Check out more recipes here >

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7 Simple Ways to Stay on Track at the BBQ

Backyard barbecues are a real minefield when you’re trying to lose weight and stay healthy. First, most of them are a carnivore’s delight—lots of steak, burgers and bratwurst sizzling irresistibly on the grill. Second, cookouts redefine salad as “something soaking in high-fat mayonnaise.” And the desserts? Fuggedaboutit, even if you do have room after that outdoor feast.

But if you choose to step away from your diet plan to take in the festivities, you can till successfully stay on track at the BBQ by making good choices and doing a little prep. First, know which foods to stay away from (or at least to keep to a teeny tiny portion size). Click here to get our list of the 5 Worst Calorie Bombs at the BBQ. Then, be smart about the food choices you make while there. Here’s how to keep winning at weight loss without missing out on the fun:

1. Volunteer to Bring the Apps
If you don’t want your only choice to be chips and high-calorie onion dip or a cheese and sausage tray, offer to bring a gorgeous cut veggie plate with low-fat dip, or baked chips with salsa or hummus.

How to Get Your Grill BBQ-Ready

2. BYOM (Bring Your Own Meat)
Easy enough to do when you’re hosting and much appreciated by your hosts when you’re not, since meat is the most expensive part of the meal. Check first that your host is okay with it. If he or she is planning a gourmet feast of kobe beef or individual quail, you may just want to exercise portion control. But it’s just as easy to throw a turkey or veggie burger or hot dog on the grill when the grillmaster is cooking regular burgers and brats. Friends are usually happy to accommodate you.

If you have the choice, go for grilled chicken, fish or lean beef. Even a regular hot dog is less fatty and calorie-laden than other kinds of sausage. Save a load of calories and carbs by saying no to the bun and cheese. Avoid mayo. Stick to mustard, dill relish or a little ketchup (just a little since it’s full of sugar which can stimulate your appetite).

3. Take a Small Scoop of Coleslaw
Even if it’s made with high-fat mayonnaise, one serving (around three ounces) is only about 172 calories and has two grams of fiber (thank you cabbage!), according to the U.S. Department of Agriculture. Better yet, make your own—just substitute low-cal mayo for the regular or do a vinegar-based dressing and you can cut the calories by as much a two-thirds.

4. Have Some Baked Beans
Stick to half a cup or less because they’re high in calories. One cup has more than 300 of them, depending on the brand. But they’re high in satisfying fiber—half a cup of Bush’s Original, for example, has five grams of fiber for only 150 calories.* Be sure to opt for low-sodium varieties if you’re the bean-bringer.

5. Load Up on Green Salad
This time of year, produce is abundant. Bring your own green salad (add lots of low-cal veggies) to share as well as bottle of low-cal dressing. Or, opt for grilled veggie kebabs, which are full of fiber and go light on calories.

6. Have Whole Wheat Pasta Salad
The chances of someone making this? Pretty slim. But you don’t have to be much of a cook to throw together an awesome pasta salad. Pick a fun shape, like corkscrew (fusilli), wagon wheels, bowties or gemelli. Add some veggies, like halved cherry tomatoes, fresh peas, snapbeans (blanched a little to soften them), grated carrots, edamame (soybeans), corn, scallions, peppers, onions or whatever you have fresh. Punch up the flavor with fresh herbs, like basil, oregano or mint or even shavings of ginger with a light dressing of olive oil and balsamic or flavored vinegar with a touch of Dijon mustard to bind it. A sprinkling of fat-free feta adds some protein with very few calories.

7. For Dessert, Think Fresh or Frozen
End your meal with a slice of watermelon, a scoop of fruit salad or fruity sorbet, or a healthier frozen fruit bar like Outshine brand*, which has 60-80 calories, depending on the flavor, and contains no high fructose corn syrup, a sweetener research suggests may put you at risk for obesity and diabetes.

The post 7 Simple Ways to Stay on Track at the BBQ appeared first on The Leaf.

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Superfood Saturday: Butternut Squash

Fall brings the best gifts, like vegetables that taste like candy when they’re cooked. One of those sweet and savory surprises is butternut squash.

Butternut squash is plain old beige on the outside but life-of-the-party orange-yellow on the inside, ready to pop in the oven and enjoy with virtually no seasoning.

One cup of butternut squash is only 63 calories, has 2.8 g of fiber and a whopping 14,882 International Units (IUs) of vitamin A. The recommended Daily Value for vitamin A is 2,500 IU for women and 3,000 IU for men. That orange color tells you it’s packed with betacarotene, an antioxidant pigment that turns into vitamin A in your body.

Don’t worry about an overdose. It’s rare that you get your A from plant sources. However, if you do eat lots of betacarotene-rich veggies, you could develop an orange tint to your skin! (Don’t worry, it’s harmless, says the National Institutes of Health Office of Dietary Supplements.)

7 Squash Varieties to Try This Season

Butternut squash also has 29.4 grams of vitamin C, which is about a third of your recommended daily value for this powerful antioxidant vitamin. Best of all, the vitamin C survives cooking which may account for its health benefits.

Furthermore, butternut squash is also a good source of potassium, iron, riboflavin (a B-vitamin) and magnesium.

Though it’s high in complex carbohydrates, this type of carb breaks down to sugar slowly, which helps stall the release of insulin (and those pesky carb/sugar spikes that can leave you tired and hungry).

You can eat all of it but the skin—even the seeds. When you remove the seeds, roast them lightly at around 160-170 degrees for 15-20 minutes to preserve the valuable linoleic and oleic acid they contain and eat them like pumpkin seeds. They have more nutritional value than pumpkin seeds—specifically, a higher amount of antioxidant carotenoid chemicals as well as vitamin E.

Scientists are now examining whether a chemical in butternut squash called cucurmosin can curb the growth of cancer cells by triggering cancer cells to die. So far, it shows promise in laboratory and animal studies when exposed to pancreatic and liver cancer cells, says the American Botanical Council.

Leafy greens are another cancer-fighting vegetable variety. Click here to see which ones you should add to your diet >

Butternut squash also contains lutein and zeaxanthin, which help protect your eyes by filtering ultraviolet rays of the sun, curbing damage to your lens and retina.

When shopping for butternut squash, look for a nice matte finish (a shiny squash isn’t ripe) and a dark beige color. Also, give it the “heft” test. A ripe squash is heavy for its size.

If you’re wondering how to cook it: You can steam, boil or roast it; cube it and add it to curry; bake and stuff it; mash it with yams or add to stew like a potato. We like it sprayed with zero-calorie cooking spray, tossed in cinnamon and then roasted.

You can use it to sweeten this delicious Butternut Squash Turkey Chili or let it lend its sweet, creamy flavor to this Creamy Butternut Squash Soup recipe, an autumn staple.

You can also get a filling dose of protein in this Butternut Squash Chicken Chowder recipe with its thyme-rosemary-bay leaf seasoning.

Superfood Saturday: The Power of Pumpkin

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Working out vs Not Working Out: I checked out my heart rate data and the result is SHOCKING. The scale is not the only way to measure your progress!

I found out today that working out on regular basis could help lower your heart rate so I checked my data out of curiosity and look at this!!!!

June's data was when I got my Apple Watch, I was around 191lbs and I was barely working out.September's data is after three months of working out 2 to 3 times a week (cardio) and I currently weight 171 pounds. They were both measured at the same time of the day and at rest.

No wonder I'm not out of breath anymore!

I posted a few days ago on this sub complaining about my progress, saying that I wanted to give up but I am not freaking giving up. The scale might not show me what I want to see but my body and my clothes are telling me that change is happening. When I started this journey, my main goal was to "become a skinny bitch". That's what I told my friends hahahah but now... I changed my mind. My goal is to become healthy, to get my BMI back in the healthy range and allow my body to carry me through this amazing life I'm building for myself. Thank you to all the people who took time to write down a comment under my post. You guys gave me so much strenght to continue this journey. Struggling with major anxiety can make our weight loss journey really hard but we're not gonna let it stop us.

Now I know progress is not only determined by the scale.It's also determined by your mind, your body, your heart and so much more.

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Lost 104 pounds (47kg) since September 2019 and I’ll never forget this journey

20M / 5’10 / SW: 253lbs (115kg) / GW: 154lbs (70kg) / CW: 149lbs (68kg)

September 23rd 2019 was the day I had enough. Enough of being the “fat sibling” in the family. Enough of being the “fat kid” at school. Enough of always having to worry about people seeing how overweight I was. Enough of being ashamed to eat in public. Enough of always feeling self-conscious when posing for group pictures. Enough of always canceling plans because I was too ashamed to walk in public.

Last September, I started senior year of high school fat and knew I didn’t want to end it like that. I wanted a new me. I wanted my graduation pictures to capture that new me before I leave for university and start the next chapter of my life. So I made it my mission to finally lose the weight.

This journey has been hard. There were multiple moments where I had thought of giving up. Times where waking up early just to workout seemed impossible. Times where I didn’t want to skip the Friday pizza... I was tempted to quit a lot but I had made myself a promise and I intended to keep that. In those moments, I had to remember that future me would thank me for battling those urges. I had to convince myself that no amount of pizza would bring me joy like looking in the mirror a year from now and seeing the new me.

Not only did I have to battle myself, but I also had to face the people in my life (my family) who thought I would never achieve my goal. These were the same people who had made fun of me for being overweight in the first place.

If there’s one thing I’ve learned from all this, it’s that patience is the key to success. I used to check the scale everyday and would end up sad when it didn’t move. I used to freak out when I’d look in the mirror and feel like my love handles weren’t getting smaller. “If you’re consistent with your diet or workout, then I guarantee you that your body is changing” is something I wish I was told from the beginning. You’re losing the weight and sometimes it’ll take a week to notice a difference, or it can be 3 weeks. Sometimes the scale would not budge for 2 weeks and by the 3rd week I would have dropped 6 pounds out of nowhere.

Just remember the weight loss is happening and that you’re doing a great job. The scale is important but don’t let it consume your mind.

Don’t forget to treat yourself! I would have gone mad if I didn’t reward myself with my favorite fast foods and sweets. Every 4-5 weeks I’d forget about counting calories for a day and just treat myself to whatever I wanted. Have pizza, drink your favorite soda or cocktail, eat that ice cream! Other times I’d workout extra hard so I could treat myself to my favorite dessert without undermining my calorie deficit. Don’t feel bad because you overate one night, that will not affect you in the long term. Just remember to continue your journey the following day!

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