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Angel Food Cake with Fresh Berries

February 4th, 2014 Kelsey Posted in Main, Nutrition and Recipes No Comments »

This recipe from Reader’s Digest calls for egg whites only to keep the calories and cholesterol low.  Garnished with fresh berries and a dollop of vanilla yogurt, this skinny dessert will be a family favorite for years to come!  Enjoy and don’t forget to sprinkle!

Vanilla Angel Food Cake and Fresh Berries

1 cup sifted cake flourangel food cake with berries
1/3 cup sugar
8 large egg whites, at room temperature
1 teaspoon cream of tartar
1/2 cup sugar
1/4 teaspoon salt
1 teaspoon pure vanilla extract


8 ounces strawberries, cut into quarters
8 ounces (1/2 pint) raspberries
8 ounces (1/2 pint) blueberries
1 container (8 ounces) light vanilla yogurt


Preheat the oven to 350°F. Sift the flour and 1/3 cup sugar onto a large plate and set aside.  Place the egg whites and cream of tartar in a large bowl and whisk until frothy. Combine 1/2 cup sugar and salt and add to the whipping egg whites in a slow, steady stream. Add the vanilla extract, and continue whisking until the mixture forms stiff peaks.  Sift the flour mixture over the egg whites and fold in very gently with a large metal spoon until well blended.  Spoon the mixture into an ungreased 10-inch tube pan, gently smoothing the top. Bake until golden brown and cake springs back when lightly touched in the center, about 35 minutes.  Invert the cake, still in the pan, onto a wire rack and leave to cool completely, upside down. When it is cool, slide a long knife around the side of the pan to loosen the cake, then invert it onto a serving plate. (The cake can be kept, wrapped in plastic or stored in an airtight container, for 1 to 2 days.)  Just before serving, mix together the strawberries, raspberries, and blueberries.  Spoon the fruit into the hollow in the center of the cake or cut the cake and use the drizzle the fruit juice all over the cake for extra flavor. Serve each slice with a dollop of vanilla yogurt.

Nutritional Info: Cals-133, Cals from fat- 2 g, Fat-0 g, Carbs- 29 g, Sugar-17 g, Protein-4 g, Fiber-2 g, Cholesterol-0 mg




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Ditch the Reservations—Get Active with your Valentine!

February 4th, 2014 Yolanda Posted in Fitness, Main, Nutrition and Recipes No Comments »


Exercise produces chemicals in your brain that make you happier and decreases your stress—what better way to spend quality time with that special someone? Choose a unique, challenging and fun activity will build excitement in your relationship and help you form a deeper bond this Valentine’s Day. And since this love holiday falls on a Friday this year, you have all weekend to plan something fun. Here are some ideas for you and your Valentine to enjoy. Play like a kid, get sweaty and try something new!

Take It Outside

If weather allows you, enjoy the fresh air and get outside with your date.

Bike Riding + Froyo

Hiking + Trail Mix

Frisbee + Sandwiches

Kayaking + Smoothies


The Great Indoors

Just because it’s cold doesn’t mean you can’t get active. Enjoy these fun indoor activities.

Indoor Rock Climbing + Sushi

Bowling + Cupcakes

Ice Skating + Hot Chocolate

Batting Cage + BBQ


Looking for something more to do with your loved on on Valentine’s Day?  Well, nothing says romance like chocolate!  Work up a sweat in the kitchen making these Chocolate Zucchini Brownies, cut them into bite-sized pieces, and spend the evening feeding each other these tasty treats….don’t forget to sprinkle!

Happy Valentine’s Day!!  ENJOY!

Recipe and photo courtesy of Crazy for Crust

Recipe and photo courtesy of Crazy for Crust

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SENSA®: The Perfect Holiday Gift

December 16th, 2013 Coach Miriam Posted in Main No Comments »

SENSA®: The Perfect Holiday Gift


This is the season to enjoy family and friends. The memories are priceless and stored away for a lifetime. With this beautiful season we enjoy a variety of delicious foods, eggnog, drinks of good cheer and exchanging holiday gifts with those we love.

With all the excitement and activities before us, there is little time to take notice of the changes that are taking place within us. Our mind kicks into selective thinking and we give ourselves permission to indulge and explore every opportunity to consume absolutely anything and everything we want to eat and drink. After all it is the holidays and this is part of the holiday tradition.

It isn’t long before we realize what we have done and begin beating ourselves up emotionally for all of the unplanned activities that took place during this holiday season. This defeating and foreboding downward spiral is one that we can avoid with confidence and a little helping hand. Fortunately for us, there is a solution that has been tried and tested and that is safe and effective. SENSA® is the perfect holiday gift to give to yourself or others you care about to help recover from our holiday permissiveness. SENSA® can help heal your post-holiday blues and get you started back on track after your holiday frenzy.

4 Tips to re-gain control of your life with confidence.

1. Examine your mindset and actions.

We can be our own worst enemy and with that comes self-defeat. Determine in your mind you will leave the mistakes and wrong choices you have made behind. Make a list of 3 destructive self-talk statements that drive you to become defeated. Make a list of 3 actions that take you to a point of no return. Put your lists somewhere so you can see them and chose not entertain these thoughts or actions again.

 2. Develop a new mindset followed by positive actions.

Who knows you better than yourself? We all know that words that are kind, gentle and uplifting lead us in a positive direction and promote productivity. Remember you are worth the time, effort and money to do what it takes to move you forward. Write down what you have learned over the years that have helped you when you were struggling and what actions help you to recover quicker. Do this for yourself one day at a time.

 3. Start your weight-loss plan with SENSA®.

SENSA® has so much to offer to get both men and women started and be successful. The SENSA® TASTANTS, reduce your food cravings, reduce your appetite and teach you portion control. The SENSA® QUENCH will help increase your metabolism and like so many of the SENSA® QUENCH users, it can enhance your weight-loss results. Also the SENSA® CHEWS are great for satisfying your candy cravings and a great way to keep you feeling satisfied between meals. The SENSA® COMPLETE, is an herbal blend of specialized weight loss supplements to revitalize your body and support a healthy metabolism. Add to your plan the SENSA® DROPS, to enhance your water with valuable ingredients, to help your body metabolize carbohydrates and fats with an energy enhancing blend. Last but not least, add the SENSA® SNACK Bar, filled with Peanut-Butter Chocolate-Chip, pre-sprinkled, mixed with plenty of protein and fiber. Whether you are on the go or just needing a healthy snack this is the bar to keep you satisfied.

4. Surround yourself with like-minded people with the same goals.

We all need support, (some more than others) and finding people that have your best interest in mind is crucial for your well-being and success. SENSA® has given us a place to connect with people just like you that are serious about making a change in their life. You will find helpful SENSA® tips, encouragement, support and accountability that will give the motivation and focus for your weight-loss success.

May your stocking be filled with SENSA® and your New Year’s goals become a reality. SENSA® did that for me and it can do the same for you. I lost 45 pounds and went from a size 14 to a 4 in 7 months. SENSA® changed my life and I hope SENSA® will be the perfect holiday gift for you. I wish you all a happy holiday and I look forward to hearing about your weight-loss success with SENSA®.


* Responders avg. weight loss using SENSA® was 9.5 lbs in 6 months.  Weight lost with SENSA®. Compensated for excellent results. SENSA® Coach.

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How important is it for me to Lose Weight?

October 3rd, 2013 Coach Miriam Posted in Main 1 Comment »


I hear many people say that they are too embarrassed to tell others that they have started a weight-loss program. Or if others do find out and accept them being on “another” weight-loss program, they may say, if you lose weight I might give it a try. Can you relate to this?  The real question is, how important is it for you to lose weight? That is the real consideration here and the motivation in most cases for us to press forward.

I love this statement given by a mother speaking to her daughter about why she should see the importance of losing weight. “These are your good years, treat it like it’s your last, and cherish it because you only get one body, one mind and one soul. This is the time you can have fun, enjoy your new life and look HOT while doing it.”

As you can see from this powerful statement, this is about you and nobody else. Are you ready to get your life back and look Hot while doing it?

Here are 4 tips for you to begin this process.

  1. Ask yourself, how important is it for me to lose weight?

Make a list of how this question applies to you. On one side of a piece of paper write down the pros on what it would mean to make a weight-loss change, and on the other side write down the cons of staying  or gaining at your present weight.

  1. Ask yourself, how much opposition will I get in making a weight-loss change?

On one side of a piece of paper write the positive remarks and on the other side the negative remarks others might make. Beside each negative remark write down how you might handle it. If you are embarrassed to use the product in front of others, we recommend putting SENSA in an unmarked container; but make sure it is opaque and airtight to maintain its quality.

  1. Decide to join the Mysensa.com Community Support group.

In order to arm ourselves with the encouragement and support needed to make a positive change, we need like-minded people. This requires people that understand our struggles, who have fought some of the same battles and have had success with SENSA®.

  1. Be consistent and stay focused.

SENSA® used correctly will bring you success. Sprinkling SENSA® on everything you eat except liquids will help diminish your cravings and teach you portion control. Remember this is a 6 month program and breaking old habits and reducing the weight we have gained, takes time.

I realized for me, that it was very important to lose my weight. The weight I was carrying was hurting my knees and feet. I was tired and hated to look at myself in the mirror. I lost 45lbs on SENSA® in 7 months and went from a size 14 to a 4. Guess what, I look HOT! I am enjoying life and having fun. Won’t you join me today on SENSA’S® weight-loss program; you deserve it!

*  Responders avg. weight loss using SENSA® was 9.5 lbs in 6 months.  Weight lost with SENSA®. Compensated for excellent results. SENSA® Coach.

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What are you reaching for and why?

October 3rd, 2013 Coach Miriam Posted in Coach Miriam, Main No Comments »


 Zig Ziglar said, “If you want to reach a goal you must see the reaching in your mind before you actually arrive at your goal.” This statement is what makes us or breaks us. Having a picture in our mind of what we hope to accomplish is a recipe for success. On the other hand, having a picture of where you have been and what has not worked for you in the past, is a recipe for failure.  So let’s clear our mind for a moment and start focusing on what brought you to the point of trying again.

I know for me I had been on many diets and most of them were met with excitement but ended in defeat due to all the restrictions and the disappointment of gaining my weight back. Did I say gaining my weight back? Yes! And it just kept coming. I found that my body was reacting to the extra 45 pounds I was forcing it to carry. As much as we find some things in our lives to be things we hate, they can also be the motivation to give us a push in the right direction. In my case I needed to find the “why” in my pursuit of trying to reach my goal weight.

You might say your body hurting should have been enough. Well it was but I needed more. I have the privilege of raising three grandchildren and living a healthy and long-life to enjoy everything about them was enough to move me forward.   The question was: What am I going to do this time that would be different and that would bring about a life-long healthy change.

That was when I found SENSA®. The ease of SENSA’s 6 Month Weight-loss Program made my journey a realistic, measurable, attainable and tangible journey.  SENSA® is all about a healthy lifestyle, with regular exercise and portion control.  I know that many of you can say that you dieted for all of the reasons I just mentioned and none of them worked. The difference with SENSA®, is it removes the measuring, weighing and numerous restrictions you find in a diet program and it makes it simple, safe and effective without much effort on your part.

Let’s look at what SENSA® and your efforts can offer you in reaching your weight-loss goals.

How much are you reaching for?

Do you need to lose weight and if so how much? Start by finding your body mass index (BMI). You can check with your doctor or you can find helpful tools online that can measure your body fat based on your height and weight and age. Take your measurements of your upper arms, forearm, chest, hips, waist, thighs and calves. Weigh yourself first thing in the morning before you eat or drink anything.  Continue to take your weight weekly and remember if the scale does not move you are still making progress.

Why do you want to lose weight?

Think about your health, family, friends, and responsibilities. Get a picture in your mind of what you are trying to achieve and work towards it. Put up a picture of what you used to look like, an outfit you would love to wear or just a picture of your family. Whatever will motivate you let that be your inspiration. You are worth it.

How can you achieve your goal weight with SENSA®?

There are many methods to losing weight and only you can determine what is best for you. In order to make this a good and successful experience, make it realistic for you, make it doable. Stay focused on your goal, and when you reach it, if you want to lose more, set another goal.

When it comes to weight-loss with SENSA® there is no “typical” timeline for losing weight. Although many people lose weight in the very first month, everyone experiences weight-loss differently.  The National Institute of Health recommends aiming to lose 1-2 pounds per week is safe, sustainable weight-loss.  SENSA® advocates a healthy lifestyle with regular exercise and portion control. The key is being consistent with shakin’ SENSA® and you will find it curbs your appetite, diminish your cravings and help you shake off the inches and pounds.

Also you might add the SENSA® CHEWS which will help you feel fuller, eat less, take in fewer calories and help you enhance your weight-loss results.

Try the SENSA® QUENCH drink. The ingredients have shown to increase your metabolism and as many users have reported, it enhances weight-loss results.

Add to your routine the SENSA® Complete Nutritional Supplements. They are designed to provide balance for vitamins, minerals, antioxidants and therogenics your body needs to influence metabolism, will power, overall well-being, cravings and to perform at peak levels for reaching your weight-loss goals.

The SENSA® SNACK BAR is a delicious filled with peanut butter and chocolate chips that provide a great source of protein, fiber and sprinkled with SENSA®.

How can I keep my mind on reaching my goal?

Join the SENSA® Community at mysensa.com. It is filled with like-minded people who are ready to give you great tips, support and encouragement. Need a good picture of success? Read the success stories and interact with those that have had challenges, success and maintained their weight-loss with SENSA®.  You can do this and the members on the community are there waiting to help you be a success too.

I am so glad I took the challenge of figuring out what I was reaching for and why. I was a woman in my 60’s weighing in at 175 when I started with SENSA® and 7 months later I was 130 pounds. I went from a size 14 to a 4. Now that is quite a transformation and the best part I feel good and love playing and doing things with my husband and grandchildren.  I wish you the best on your journey with SENSA®.

*Sensa works for 60% of users. The average weight loss of those users is about 9 lbs over 6 months without instructions to diet or exercise. Weight lost with SENSA®. Compensated for excellent results. SENSA® Coach.

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Do This for You!

October 3rd, 2013 Coach Miriam Posted in Coach Miriam, Main No Comments »

Do This for You!

Most of us, including myself, have lived most of our lives making choices to please others. We try to be perfect and keep it up forever, only to find ourselves worn-out, depressed and losing hope. Bill Cosby says. “I don’t know the key to success, but the key to failure is trying to please everybody.”

Just recently I received a message from someone struggling with this very thing. She said, “My bigger issue is sprinkling in front of people. I work with professional people and I do not want them to see what I am doing. I take my lunch somewhere else and sprinkle before I return to the lunch table. It has become inconvenient and so I finally just quit sprinkling SENSA. It’s probably the failure factor. Ugh! I am stuck and would appreciate any suggestions.”

If you can identify with this then what I have to say will help you too.

1.  Who are you losing weight for?

You are valuable and worth giving yourself every opportunity you can to achieve your personal goals.+

2.  How much weight would you like to lose?

Look at your overall weight-loss goal. Break it down in small increments of 5 or 10 pounds and celebrate each victory.

3.  When do you find yourself struggling to stay on task?

If you are struggling to use SENSA® in front of others here is a great tip: Use an unmarked container but make sure it is opaque and airtight to maintain quality. Tell others it is a special seasoning you like to use on your meals.

4. Where can you get support to keep you focused and strong in reaching your weight-loss goals?

Go to the mysensa.com community. You will find like minded people on the same journey and willing to give you great tips, support and encouragement.

5.  What will it take for you to reach your weight-loss goals?

Be consistent with shakin’ SENSA® on everything you eat except liquids. Eat until you START to feel full and STOP. Take your weight and measurements and enjoy the results.

Dear friends this is something you have to want to do for you! I echo what William J. H. Boetcker said, “That you may retain your self-respect, it is better to displease the people by doing what you know is right, than to temporarily please them by doing what you know is wrong.” I stepped up to the “plate” and did what was right for me; I lost 45lbs in 7 months and went from a size 14 to a 4 by using SENSA®.

When I realized how hard I had worked at trying to control my weight and the reasons behind it, I became upset. This was a real turning point for me in my permanent weight-loss. My success was going to come from me cheering me on and obtaining my weight-loss goals for me and not for others.

I had to believe in myself and do this for me. My success came from me believing in myself and knowing this is something I wanted for me. Are you willing to do this for you? I look forward to your weight-loss success with SENSA®!

*  Sensa works for 60% of users. The average weight loss of those users is about 9 lbs over 6 months without instructions to diet or exercise. Weight lost with SENSA®. Compensated for excellent results. SENSA® Coach.

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Chilled Healthy Fruit Salads For Summer Weather

October 3rd, 2013 Guest Blogger Posted in Main No Comments »

Fruit is healthy, and several servings per day should be part of a balanced diet. Before I share recipes for healthy fruit salads, following are a few of the countless nutritional benefits for common fruits:

Many fruits contain antioxidants which help protect our body. Some fruits are hypoallergenic (not likely to trigger allergic reactions), can help if you have a sore throat, have anti-cancer properties and assist regulating our blood. They also contain fiber, Calcium, Iron, Vitamins A (good for eye health) and C (great for lessening colds). Fruits can also reduce your blood cholesterol, decrease inflammatory processes, help to build strong bones and combat cellular damage—which may lead to cancer and cardiovascular diseases.

Others, like grapefruit, contain the antioxidant lycopene which possess anti-tumor properties,

helps with constipation and burns fat. Some also help prevent kidney stones and prostate cancer. Coconuts contain lauric acid which has anti-bacterial and anti-viral benefits. Bananas are good for your diet, because they contain potassium and dietary fiber. Potassium strengthens bones and helps control blood pressure.


 Now, here are a few of my favorite recipes for chilled hot weather fruit salads.

 Easy Summer Fruit Salad


·         1 pint cleaned and sliced strawberries

·         1 pound of halved seedless grapes

·         3 peeled and sliced kiwis

·         3 sliced bananas

·         1 can quartered peaches with natural juice


 Combine peaches (and its juice), strawberries, grapes, kiwis, and bananas in a large bowl. Chill 1 hour before serving.


 Lemon Instant Pudding Fruit Salad


·         1 box instant lemon pudding

·         1 large can of pineapple chunks

·         1 large can of peaches

·         5 sliced bananas

·         1 can mandarin oranges

·         1 pkg. mini marshmallows

·         I cup seedless Maraschino Cherries


Drain juice from all canned fruit. Save. Mix juices with instant pudding. Dice peaches. Add all fruit and marshmallows to pudding. Mix and refrigerate before serving.


Vanilla Yogurt Fruit Salad


·         1 large peeled and diced Delicious Apple

·         1 large peeled and diced orange

·         1 cup (sweet) seedless green or red grapes

·         1 cup fresh blueberries

·         4 oz. Vanilla Yogurt (Add more for desired consistency)


Mix all fruit with Vanilla Yogurt in bowl. Chill before serving.


Honey Lime Fruit Salad


·         2 sliced large bananas

·         16 oz of fresh sliced strawberries

·         1/2 lb fresh blueberries

·         2 tbs. honey (more to taste)

·         Juice of 1 fresh lime

·         1/3rd cup shelled pine nuts


Combine bananas, blueberries and strawberries in a bowl. Drizzle honey and lime juice over fruit. Then gently stir to coat. Sprinkle with pine nuts.


Always use seasonal fresh fruit for your salads, when available. Select canned fruits with natural juices and not syrups. If recipes call for yogurts, select either fat-free or non-fat. Then your chilled summer fruit salads will have maximum nutritional benefits as well as ideal for managing your weight.
Lisa DeFazio,MS,RD

Media Nutritionist,Dietitian & Host




Follow me on twitter @lisadefazioMSRD

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Bagging A Nourishing Lunch For Grownups

October 3rd, 2013 Guest Blogger Posted in Main No Comments »

Preparing a nourishing brown bag lunch for either play, school or work is the best way to save. Consider being old school about it too. I remember when either my mother or grandmother would make a tasty lunch for me and then put it in a brown paper bag. We never used artistic, fancy lunch boxes or oversized thermal bags either. It was simple, and she even wrote my name on the bag!

Let’s start off with what a healthy lunch should include:

·         Make sure your lunch is balanced by including both carbs and lean protein. You’ll need plenty of carbohydrates to keep you going through the afternoon.

·         For sandwiches, consider using either pitas or whole grain breads. Then fill them with either tuna, egg salad or a lean meat—such as barbecued chicken or sliced mesquite turkey. Then lace them with either a low-fat mayo or a lite salad dressing and your favorite veggies.

·         Use leftovers, such as pastas from the previous night’s dinner. Add a slice of wheat bread (if carbs are missing), some vegetables and a piece of fruit to these.

·         Since most offices and school vending machine rooms have microwaves, you can always plan on heating up your lunch—when necessary.

·         Do not rule out packing diet frozen meals or low fat canned soups—which can also be heated.

·         Barbecuing over the weekend? Throw extra chicken or some salmon on the grill, freeze and then thaw for your brown bag lunches later.

Here are a few ideas for balanced healthy lunches!

-Pita bread stuffed with grilled chicken, lettuce and a lite dressing. Hand full of carrots and

an apple

- Tuna salad in a pita. Side of cucumber and tomato salad with olive oil and lemon. Portion of raw broccoli and a piece of fruit.

- Tortilla wrap (wheat) stuffed with hummus, lettuce, sliced tomatoes, feta cheese and black olives. Portion of fresh seasonal berries and container of fat free yogurt.

- Vegetarian refried beans, salsa, lettuce and shredded cheddar cheese in a whole wheat pita.

-Few slices of peeled apple


Banana & Peanut Butter Sandwich


2 slices whole grain bread
2 tbs. natural peanut butter

1 sliced banana
1 tbs. Honey or Agave nectar


Toast bread and then spread peanut butter on both slices. Place sliced bananas on the bread and drizzle with either honey or Agave nectar. Don’t forget to bring a carton or thermos of chilled low fat milk and some veggies too.


How to keep your lunch chilled and prevent spoiling:

Remember that lunches which have dairy, fish, poultry or meat need to remain chilled until you eat them. If your destination does not have a refrigerator, invest in a container or insulated bag for placement of ice packs. If you are a brown-bagger, large zip locks work great for holding items requiring refrigerating and ice packs! Don’t forget to place your name on the bag too.


Lisa DeFazio,MS,RD

Media Nutritionist,Dietitian & Host




Follow me on twitter @lisadefazioMSRD

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Worth Your Weight in Gold: Dubai Bribes Dieters in an Unusual Way

August 6th, 2013 Weight Loss News Posted in Main No Comments »

(h/t EssjayNZ, Flickr)

(h/t EssjayNZ, Flickr)

As Dubai gets wealthier, its citizens get heavier.

Over half of Dubai’s residents are overweight. And local government officials are trying something odd to battle the weight: a 30-day challenge in which it promises to pay participants a gram of gold for every kilogram lost.

That means for every 2 pounds lost, a dieter will get about $41! Dubai official Hussain Lootah says there is no limit to the payout, but participants must lose at least two kilograms during the month to qualify.

Shockingly, regional obesity rates in the United Arab Emirates surpass that of the United States. For example, in Saudi Arabia, 66% of men and 71% of women are overweight or obese, according to a recent survey. In Kuwait, 74% of men and 77% of women are overweight or obese. In Abu Dhabi, 30% of schoolchildren are overweight or obese!

Not surprisingly, the fast-food industry is booming in the UAE. Popular chains include McDonald’s, Subway and KFC. The Dubai Health Authority is educating its citizens on choosing healthier options.

Recent studies show that money and other incentive programs can be effective catalysts for weight loss. It will be interesting to see if Dubai’s gold program works.

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Never Say These Things to a Person on a Diet

July 9th, 2013 Guest Blogger Posted in Health and Wellness, Main No Comments »

Never Say These Things to a Person on a Diet

(h/t avantard, Flickr)

Support is a major key to successful weight loss. But most of the time it can feel like our whole world is against us.

Huffington Post asked their Facebook Community and Twitter followers to share what they wished other people would stop saying to them while they’re trying to lose the extra weight. Check out these gems:

  • “You should stop eating carbs.” – Gozde Ulkuer
  • “You don’t really want to eat that, do you?” – Rosemary Schmidt
  • “’Don’t get TOO skinny! I’m maintaining/gaining muscle weight, but the general population just doesn’t get this.” – Mona Martinez
  • “My biggest complaint about people saying things is: I don’t look that big. Hello, I’m 100 pounds over weight. Stop your lying to me.” – Randy Bitters
  • “I hate when you have told your friends you’re trying to lose weight, yet they still offer you more food or unhealthy foods.” – Liv Del Carmen CastilloVaro
  • “’Do you exercise?’ BTW, yes I do!” – Arti Rajvanshi

Do any of these sound familiar? What about you? Share what you wish people would stop telling you about your weight loss efforts in the comments below.

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