Keerati Uyakern: April 2016

Friday, April 29, 2016

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Five Fixes To Keep Your Workouts Interesting
As you go about your workout program, one of the most important things that you must be doing is looking at how you can liven up the sessions so as to keep them interesting and you coming back for more.
Adherence to a workout plan is one of the largest factors determining your success, so unless you’re making sure that you are regularly completing each and every session, you’re going to fail to see results.
Fortunately, with a few quick fixes here and there you can make sure that you enjoy your workouts maximally.
Let’s look at what these quick fixes are so that you can start including them in your approach today.
Use Alternate Grips
The first quick fix to add more interest is to simply change your grip around. For example, if you typically use an overhand grip while doing bent over barbell rows, try an underhand grip instead for a while.
This will target the muscles in a slightly different manner and make sure that they keep on responding.
Use Different Stances
The second quick fix is to change your stance. This works especially well when performing squats or leg press as the simple shift can really alter the stress loading pattern.
For example, when on the leg press, the closer together you place the feet, the more you’re going to work the quad muscles. The further away you place the feet, the more you’ll work the inner thighs.
Adjust according to which area of the leg you want to work the most.
Switch Between Exercise Equipment Modes
Another quick and easy way to add more interest to your workout program is to switch between exercise modes. For instance, rather than using weight machines, try using dumbbells for a change.
Or, if you always use barbells, try some exercises using cable pulleys as well. These will make the movement pattern slightly different and add more excitement to your session.
Add Interval Training
Interval training is a good way to shake up any dull cardio routine. Rather than doing the typical interval approach, perform max intervals instead. What this means is that there’s no time limit on the interval you do, just run at a more intense pace for as long as you possibly can, and then stop and walk to rest. As soon as you’re ready again, go for a second round.
Removing the time limits can actually help you work harder than you would if they were there.
Vary Your Rep Range
Finally, the last quick and easy way to liven up your workouts so you stick with them is to vary your rep range.
While it’s definitely true that certain rep ranges are going to target certain training goals better than others, it’s still important to have variety.
Try varying your rep ranges right in the same session. Rather than doing four sets of eight for instance, do one set of eight, one set of 10, one set of 12, and then one set of 8 again.
So next time you’re feeling down about hitting the gym again because you’re bored of the same old protocol, use any of these techniques to change it up and get your excitement back. As a last tip – consider adding Phen375 supplement to your diet program.

Wednesday, April 20, 2016

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Can You Trust A Weight Loss Chart?
As you go about your weight loss program plan, one thing that you’ll want to consider is whether a weight loss chart is really the best way to measure how you’re doing with your program.
Many people use weight loss charts as they assess their progress and how they’re doing, and it can really control their emotions.
If they see that they are now in the ‘normal weight’ range, they get very excited –thinking they’re doing everything perfectly.
If they’re in the overweight category however, frustration will be apparent and they may give up entirely, thinking they’ll just stay overweight permanently.
But there are some very negative things that can come about because of using a weight loss chart. Let’s take a look at what these are so that you can form a complete picture in your mind on how they may be throwing you off.
They Encourage Fast Weight Loss
The first problem with weight loss charts is that they can encourage you to go to extremes with your diet plan if you’re going to aim to see as fast of fat loss as possible.
Basically, if you see that you’re in the overweight category and have 15 pounds to lose to get to normal weight, that gives you a firm amount of weight to shed and you may think the faster you can do this, the better. You definitely do not want to be classified as ‘overweight’.
But remember, fast weight loss doesn’t always mean safe or healthy weight loss. When you lose the weight too quickly, very often it’ll come back on just as fast as it left.
A slow and steady approach is a far better way.
They Don’t Factor Muscle In
The second reason why a weight loss chart isn’t going to be ideal is because they don’t factor in muscle tissue.If you’ve been building a high amount of muscle through intense workout sessions or are just naturally muscular as you’ve been athletic your entire life, the weight loss chart will not account for this.
In fact, it may place you as overweight even though you actually have very little body fat on your body.
For these people, it’s just not going to work for them and won’t be a good idea to use. If you feel like you have a high percentage of muscle on your body and that is why you’re so heavy, a far better plan would be to have a body fat test taken instead. That is really going to tell you the complete picture of what’s going on there.
They May Not Be Right For Teens
Finally, last but not least, if you’re a teen or a parent of a teen who is using the chart for them, realize that teens do grow at different rates and it can take a bit of time for their body weight to normalize to the weight they will naturally be at as an adult.
For this reason, avoid using the weight loss charts for teens. If your teen or you are slightly heavy, be patient. Let your body finish its growth process and then you can focus on dieting if need be.
Instead, concentrate on eating right at this time and being active. That will be the far better approach.
So there you have the top points that you must think about as you go about your diet and consider your method of assessments. Overall, weight loss charts typically are not the best approach to be using.

Tuesday, April 19, 2016

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Why Weight Loss Plateaus Occur
If you’re on a fat loss plan and have been doing your workouts religiously while following an intense diet program, you are likely hoping for nothing but the best of success.
So when you see your results start to slow down, you may seriously begin to wonder what’s up and get frustrated over the fact that you just don’t seem to be getting results.
What gives? You were making excellent progress and now you are hardly moving forward at all.
It’s frustrating to say the least.
If this is the situation at hand, you are definitely in what’s known as a weight loss plateau.
Let’s take a look at what weight loss plateaus are and why they occur.
What A Weight Loss Plateau Is
First let’s take a look at what a weight loss plateau is. Simple stated, a weight loss plateau is any point in time when you’re following a reduced calorie diet program and workout where your weight loss comes to a halt.
Basically, just as the situation described, what you were doing was working but now it’s not. It might almost feel like your body is trying to fight you.
Often, you’ll be miserable, you’ll be hungry, and you’ll be so irritated that your friends and family may not want to be around you.
You are not a happy dieter – that is for sure.
Why Weight Loss Plateaus Occur
So what causes a weight loss plateau to occur in the first place? Understanding this can give you insight so you know how to resolve it.
The primary reason why weight loss plateaus occur is because your body begins to adapt. Your body does not want to be on a diet plan. In fact, your body loves excess body fat – to it, it means that should a famine occur, you have plenty of resources to stay alive. It’s not exactly willing to part with your body fat tissue.
But yet, here you are, giving it less food than it wants and basically forcing it to starve. As such, it takes measures against you.
It’s going to cause your metabolism to slow down so now you’re burning fewer calories each day. Since you’re consuming fewer calories, it tries to match this consumption so no further weight loss will occur.
When this happens, that’s when you reach the weight loss plateau. Now you’re hardly eating any food and your body weight is staying constant. Your body has now adapted.
So to bust through the plateau, you’re going to have to shock your body with something new so that its’ no longer adapted. When you do that, that’s when you’ll finally be able to start seeing results again.
There are ways to do this on both the diet as well as the workout front, so it must be a comprehensive approach when really trying to tear through that plateau in record time.
So there you have the main factors to know about a weight loss plateau. As frustrating as they may be, you can get out of them if you use smart strategies and a sound approach.

Saturday, April 16, 2016

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Summer Diet Disasters: Get These Out Of Sight Immediately
As you move through your diet this summer, it’s going to be incredibly important that you take into account which foods could do your diet harm, only causing fat gain to come on at record speed.
While many people know the obvious ‘weight loss losers’ when it comes to their food choices – high fat snack foods like chips and chocolate, fast foods, and baked goods, there are many other foods that often sneak right by simply because you aren’t aware they are so devastating for your diet plan.
If you hope to see optimal success, it’s a must that you pinpoint these and remove them from your day.
Let’s have a quick peak at some of the top diet disasters that you must know about.
Commercial Burgers
The very first food that you will want to think twice about adding to your diet plan is commercial burgers. While you may think that these are a fast source of protein, think again. If you stop and take a look at the actual fat and protein content of these burgers, you’ll come to find that they’re often more fat than they are protein.
If they have 60% fat content and 40% protein content, it doesn’t take much to realize that these are just not going to be ideal for your diet plan.
Prepare your own instead using extra lean ground beef or even better, lean ground turkey.
Pasta Or Potato Salads
The second food that you should avoid on your diet plan is pasta or potato salad. While potatoes themselves can be an okay option for those seeking fat loss results, the problem with these is that they’re preparing with very high calorie dressings that includes mayonnaise.
Instead, prepare your own pasta salad using whole wheat pasta, sliced veggies, and an olive oil based dressing. It’ll be a totally different ‘feel’ compared to the other varieties of pasta salad, but be a far healthier one.
Trail Mix
With many people out and about throughout the day, snacking tends to increase. You want something that’s easy to take with you on the road or wherever you may be so turning to trail mix is often what you’re doing.
While there are definitely healthy components in trail mix, the problem with it is that it is higher in calories and often contains simple carbs in the mixture. If it has pretzels, cheerios, or other non whole-wheat foods in it, it’s one variety that you can do without. Prepare your own trail mix instead using nuts, shredded wheat squares, as well as dried fruit. This will be a far better and lower calorie option.
Fat Free Ice Cream Or Frozen Yogurt
Moving along, fat free ice cream or frozen yogurt is the next food that you’ll definitely want to banish from your summer diet. Many people see these and think they will be a good choice because they are lower in saturated fat.
But not so quick. When the fat is removed, sugar is often added, making them just as detrimental to your diet plan.
Instead, seek out some of the low-calorie fruit pops out there that contain just 40 calories or so per pop. While they won’t be the healthiest option you could choose (real fruit is still going to be far better), at that low calorie value, they aren’t’ going to do much harm.
So stay on the lookout for these foods this summer. If you see them creeping into your meal plans, make sure that you quickly give them the boot.

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Supplement Like An Athlete: How To Learn Your Own Body
As you get started with your workout and diet program, one thing that you should be thinking about is the supplementation strategies that you use. If you’re looking to see optimal results, you need to think like an elite athlete.
These athletes have one priority in mind – performance improvements. They’ll do whatever it takes to get on top of their game and now you need to do the same.
Supplements can help you succeed as long as you keep the focus on long-term results rather than the quick-fix approach. Where most people run into problems with supplements is when they look for products that will appear to do the work for them.
Remember, nothing short of hard work is going to help you reach your goals. The sooner you can realize this and put the focus where it needs to be, the sooner you will succeed.
Let’s look at how athletes supplement so that you can use similar strategies in your own program.
They Assess Their Diet For Deficiencies
The very first thing that elite level athletes are doing is looking at their diet and pinpointing any places they may be running into a deficiency. They understand that their body is going to have certain requirements in order to function as it should and they are sure to look at what they may be missing from their food and then add a supplement to make up for it.
While it’s easy to fall into the trap of looking at supplements that promise fast performance or body composition results, it’s amazing what you can accomplish in terms of results when you simply are meeting all your nutritional goals.
They Think About Recovery
The next thing that athletes are doing is thinking about their recovery. They’re looking at supplements that will speed up the rate in which they recover from workout sessions as they know that making a full recovery between workouts is vital for success.
They’re looking into products such as glutamine, branched chain amino acids, and creatine. When used properly, all of these supplements can help decrease the total amount of downtime you have to take away from the gym.
They Don’t Focus On Gimmicky Product Claims
The final thing that athletes do that you definitely should be trying to do for yourself is not focusing on gimmicky product claims that some supplements make. While there are definitely products that can enhance fat loss by decreasing your appetite and speeding up your metabolism, don’t fall for a product that guarantees you’ll lose X number of pounds in so many days. There are just too many variables to take into account with that to make that sort of guarantee. Athletes know that weight loss is primarily a function of diet, first and foremost.
If you can keep these points in mind, you can be sure that you are supplementing like an athlete and are headed for results.

Monday, April 11, 2016

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Five Fixes To Keep Your Workouts Interesting
As you go about your workout program, one of the most important things that you must be doing is looking at how you can liven up the sessions so as to keep them interesting and you coming back for more.
Adherence to a workout plan is one of the largest factors determining your success, so unless you’re making sure that you are regularly completing each and every session, you’re going to fail to see results.
Fortunately, with a few quick fixes here and there you can make sure that you enjoy your workouts maximally.
Let’s look at what these quick fixes are so that you can start including them in your approach today.
Use Alternate Grips
The first quick fix to add more interest is to simply change your grip around. For example, if you typically use an overhand grip while doing bent over barbell rows, try an underhand grip instead for a while.
This will target the muscles in a slightly different manner and make sure that they keep on responding.
Use Different Stances
The second quick fix is to change your stance. This works especially well when performing squats or leg press as the simple shift can really alter the stress loading pattern.
For example, when on the leg press, the closer together you place the feet, the more you’re going to work the quad muscles. The further away you place the feet, the more you’ll work the inner thighs.
Adjust according to which area of the leg you want to work the most.
Switch Between Exercise Equipment Modes
Another quick and easy way to add more interest to your workout program is to switch between exercise modes. For instance, rather than using weight machines, try using dumbbells for a change.
Or, if you always use barbells, try some exercises using cable pulleys as well. These will make the movement pattern slightly different and add more excitement to your session.
Add Interval Training
Interval training is a good way to shake up any dull cardio routine. Rather than doing the typical interval approach, perform max intervals instead. What this means is that there’s no time limit on the interval you do, just run at a more intense pace for as long as you possibly can, and then stop and walk to rest. As soon as you’re ready again, go for a second round.
Removing the time limits can actually help you work harder than you would if they were there.
Vary Your Rep Range
Finally, the last quick and easy way to liven up your workouts so you stick with them is to vary your rep range.
While it’s definitely true that certain rep ranges are going to target certain training goals better than others, it’s still important to have variety.
Try varying your rep ranges right in the same session. Rather than doing four sets of eight for instance, do one set of eight, one set of 10, one set of 12, and then one set of 8 again.
So next time you’re feeling down about hitting the gym again because you’re bored of the same old protocol, use any of these techniques to change it up and get your excitement back. As a last tip – consider adding Phen375 supplement to your diet program.

Sunday, April 10, 2016

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Fall Outdoor Activities That Burn Fat Fast
If you’re gearing up to continue on or start with a weight loss program this fall, it’s important that you include plenty of variety in your workout program so that you’re constantly looking forward to each workout as it comes.
Many people make the mistake of going into the gym and performing the same workout over and over again which eventually causes them to fall off the bandwagon as they just cannot stand the thought of yet another same old session.
Switching it up and taking your workouts outside for a change of pace every once in a while is a great way to boost your fitness level, cure boredom, and burn fat.
Let’s have a quick peak at some of the top fat burning activities that you can do this fall.
Rollerblading
The first activity to consider is taking a rollerblade through the park or any trails around your area. Rollerblading, especially on a hilly trail is one of the best ways to work the quads, glutes, and hamstrings, and burn calories incredibly quickly.
What’s more is that unless you’re very experienced with this activity, it’ll also prove to be a great core workout as well as the abs will constantly be called into play to keep you balanced.
Hiking
With the cooler fall weather, now’s a great time to get out and go hiking. You won’t have to fight the summer heat for a longer session and will be able to enjoy the changing fall scenery.
A hike for 2-3 hours could easily burn up to 1500 calories if you’re on a varied terrain, so this is the perfect weekend getaway to help boost your fitness, kill stress, and get away from it all.
Trail Running
Trail running is the next excellent outdoor activity to consider. Again, running in the summer heat can be quite problematic for many people but as the weather turns slightly cooler in the fall, it’s the perfect chance to get outdoors.
Just be sure if you are going to go trail running you wear a good pair of supportive footwear as it is much easier to roll an ankle when you’re not on flat ground.
Raking Leaves
Finally, don’t ever overlook raking leaves as a fall activity to burn calories and get out of the gym. While you may not exactly consider this a ‘fun activity’ as it’s more of a chore, it’s still going to burn plenty of calories nevertheless.
If you really don’t feel like hitting the gym on any given day but have a yard full of leaves to rake up, skip it and do that instead. Not only will you give you cardiovascular system a workout, your entire upper body will be feeling it.
So there you have a few great fall suggestions to get your calorie burn up while getting out of the gym. It’s really quite easy to get fit without regular workout sessions if you put a little creativity into it and think of alternative exercises that you would enjoy.

Sunday, April 3, 2016

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Top Diet Trends To Jump On This Year
With the New Year now underway, many of you may be looking at little things that you can do to improve the nutrition of your diet. Constantly staying on the lookout for the latest research regarding what works and what doesn’t when it comes to your diet is important if you hope to see success.
Recently a study put out by Pollock Communications listed a few key points that you should keep in mind. If you can start to incorporate these into your very own diet program, you should see progress coming your way.
Think Green
The first trend is to think all natural. The more natural you can make your diet, the better says dieticians of this research group. Much focus in today’s world will be placed on eating foods that come in their completely natural state while turning away from all the processed foods that line the supermarket shelves.
Use Herbs More Often
The second trend that you’ll see being mentioned more often in 2012 is using spices to add flavor to your foods rather than condiments and sauces. Many spices have their own unique benefits as well, so this further adds to the benefits you’ll receive from having them in your diet plan.
Just be on the lookout for high-sodium spices and make sure that you stay away from this variety.
Focus On Micronutrients
Micronutrients will be another large focus for many people moving into the coming year. Rather than strictly looking at how many grams of protein, carbs, and fats you’re consuming, more people will be looking at fiber, antioxidants, vitamins and minerals.
More awareness is being raised about just how important these nutrients are to form a healthy diet so people are starting to make sure that their diet doesn’t have any weak spots where nutritional density is low.
Seasonal Produce Is Big
More focus is also going to be placed on all the seasonal fruits and vegetables that you can buy. Far too many people are getting in the habit of consuming the same foods day in and day out and this is having a very negative impact on their nutritional standing.
Start experimenting with new options when you see them at the supermarket.
Use MyPlate As A Guide
The old food guide is now being replaced by a new guide – the MyPlate guide, which has a brand new set-up to consider for your food consumption. With this set-up, you’ll be having half your plate divided between protein sand grains, with the other half consisting of vegetables and fruits. Dairy will be a small serving on the side to add extra protein and calcium.
This much smaller dedication to grain products is going to help to combat diabetes along with many other negative health conditions associated with a very large carb intake.
So there you have the primary points to consider as you move into 2012. Follow these and you can feel confident your diet will be better because of them.

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Top Protein Sources For Vegetarians For Faster Weight Loss
If you're going about a vegetarian diet plan, one thing that you must be making sure to consider is that you're consuming sufficient protein. Protein is the one macronutrient that so many vegetarians tend to miss out on due to the fact that the foods they typically eat just aren't rich in this nutrient.
If you really want to see the best results possible from your diet plan, then you must be making sure you're not becoming deficient. Protein is essential to help prevent lean muscle mass loss, to help increase the metabolism and to help you feel satisfied on your fat loss diet program.
Let's have a quick peak at the top protein sources that vegetarians should be turning to. If you can make an effort to include these in your diet plan, then you can rest assured that you will be on your way to good fat loss results.
Quinoa
The first good source of protein to eat regularly when using a vegetarian fat loss diet is quinoa. Quinoa is great because it's high in protein and is a complete source of protein, which most proteins are not.
Quinoa can easily be used in any dish that calls for brown rice, so start making this swap today. Whether you want to eat it along with some beans, in a salad, or with a stir-fry, it's an important food to have in your diet plan.
Tofu
The next food that you'll want to consider adding to your vegetarian diet is tofu. Tofu is one of the primary foods that most vegetarians eat and is available in a wide range of textures and flavors.
While many people do have a negative perception that tofu tastes horrible, remember that it's all about how you cook it.
If you prepare this dish properly, it can be quite delicious. Experiment with a few different recipes to see which you like best.
Tempeh
Along with tofu, tempeh tends to be the next most popular source of protein for vegetarians. Tempeh is also a very good food for helping to lower your cholesterol levels, so that's yet another advantage that you'll get from having this in your meal plan.
Soy Beans
Soy beans are our next food that are high in protein for vegetarians. While males may want to go easy on the soy related products since they can have an impact on testosterone levels, including a few servings a week can be a part of a healthy diet and help increase your overall protein intake.
Soy beans can also be eaten a number of different ways so get a little creative in the kitchen to see what you like best.
Nuts
Finally, nuts are the last source of protein to consider if you're looking to increase your intake on a vegetarian diet. Getting enough healthy fats is also essential for those eating in this manner and nuts will fit the bill perfectly.
They're high in healthy fats, high in fiber, relatively low in carbohydrates, and will provide some quality protein to help you meet your daily requirements.
So next time you're getting ready to prepare a meal, make sure that you have one of these protein sources included in your plan. Use these along with an appetite suppressant such as Phen 375 and you'll instantly take the edge off your hunger.

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Healthy Habits To Make As Your Kids Head Back To School
If you’re about to send your kids back to school for the start of a new year, one thing to think about is what you can do to ensure they go back with a healthy start.
Each day your kids are going to have to make choices – choices over what to eat, choices over what activities to do, and choices over who to hang around with.
While you cannot make these choices for them, you can take some actions that will help steer them in the right direction.
Let’s go over some of the healthiest habits that you can make as your kids head back to school.
Get A Morning Ritual In Place
The first thing to do is to get a good morning ritual in place. This involves getting your kids up early enough so that they have time for a good sit-down breakfast, as well as time to help prepare their lunch.
If you just prepare it yourself (which is still better than having them fend for themselves), you aren’t teaching them how to choose healthfully. If you get them involved, not only is it more likely that they will actually eat the lunch they pack, but they’ll learn something in the process.
This is the greatest skill you can teach them.
Limit Your Purchases Of Video Games And TV Stations And Get Active As A Family
Second, also be sure that you aren’t encouraging passive behavior in your kids by purchasing them all the video games they want along with hundreds of TV stations.
Limit it to the basics and keep video games out of your house. While they will likely play them at friends’ houses, as long as you don’t bring them into your home, you’ll still be taking a huge step to limit their usage.
Instead, get active together. You know you need more physical activity so choose something that your kids can take part in. Then you’ll receive the benefits for your own weight loss plan and you’ll be teaching your kids a healthier lifestyle at the same time.
Cook Meals Together
Many adults rarely take the time to cook a home prepared meal for themselves, but they definitely do want to take time to spend with their kids. So start bringing the two activities together. Cook your meals together as a family activity and you’ll feel good about what you’re putting in your body, while encouraging your kids to eat healthier as well.
Start Planning An Active Holiday
It’s never too early to start planning your winter holidays, so take this time to think up something that you can do as a family that will get you up and active. This could be a skiing trip to the mounts at Christmas.
Or, perhaps you want to get away, traveling somewhere warm where you can swim in the ocean and go on various on-land excursions. More and more active vacation ideas are popping up, so start doing your research now so that by the time holiday season rolls around, you have a great plan in place. So there you have the primary points to keep in mind. Remember these and you can feel good about doing your part to keep your kids as healthy and happy as possible.

Friday, April 1, 2016

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Healthy Winter Comfort Foods
The winter months can be a challenging time for anyone seeking fat loss success since you’re far more likely to find yourself turning to comfort foods that are high in calories as well as high in fat or sugar. If you opt for these foods a little too often, you will definitely be looking at some serious weight gain come spring.
Fortunately, if you make a few smarter swaps with your diet, you can still indulge in some healthy winter comfort foods, satisfying those cravings and still keeping your diet in place.
Let’s have a look at a few that will help you eat well and maintain optimal nutrition.
Apple Pie Oatmeal
The first winter comfort food to prepare for yourself is apple pie oatmeal. For this one, simply slice up an apple and sprinkle with some cinnamon and a small amount of brown sugar or sugar substitute. Bake for 5-10 minutes until soft and while that’s baking, prepare your standard bowl of oatmeal using skim milk to add more creaminess to the dish.
Add in the apple, sprinkle with cinnamon once again and then serve.
Toasted Walnuts
Toasted walnuts are an excellent way to get in healthy omega fats and help curb hunger between meals. To toast walnuts, simply coat with one or two egg whites and then whatever spices or herbs you’d like and ten bake for 15-20 minutes, stirring a few times throughout the baking process.
Note that if you prefer not to flavor these, you can simply leave out the egg whites and spices and toast them as-is.
Chicken Noodle Soup
Chicken noodle soup is the next best winter comfort food to indulge in. Prepare this with grilled chicken breast cut up to keep the protein source as lean as possible and then an assortment of vegetables including broccoli, carrots, celery, green beans, peas, corn, and anything else you desire.
Add a few egg noodles towards the end of cooking and you’ll be all set with a well-balanced meal. If you prefer, you can also use brown rice rather than noodles for an added fiber boost to this meal. Pancakes With Maple Syrup
Finally, for those weekend mornings when you’re craving comfort, go for a healthier variation of pancakes.
Combine together three egg whites with half a scoop of whey protein powder and a quarter cup of raw oatmeal. Add some sweetener and cinnamon if desired and then cook as you would a normal pancake, flipping at halftime.
Once finished, drizzle with some sugar-free maple syrup and then serve with fresh sliced fruit on top.
So next time you’re feeling in the mood for a little comfort food during the cooler winter months, turn to these options rather than the standard fare of macaroni and cheese, pizza, pasta, perogies, or whatever other high calorie dishes you normally eat.
The less frequently you’re having those on your diet, the sooner you’ll reach your goal weight and feeling great about your progress.