- Grocery & Food substitution List
- Supplement List for faster results (if required)
- Snack Ideas
- Healthy Recipes
- Supplement recommendations (if necessary)
- One-on-one Support and Motivation!
Vegan/Vegetarian options available

Breakfast
Probably the most appealing benefit is that breakfast jump starts your metabolism and, thus, helps you burn more calories throughout the day.High-fiber foods, like oatmeal for breakfast can help suppress your appetite for the day. This is because oatmeal increases an appetite-regulating hormone called cholecystokinin. You can also have one serving of fresh fruit later as a mid-morning snack.

Drink your Vegetables
If you don’t like eating raw vegetables, a green health drink could be the perfect alternative. There’s no real way to mask the taste of raw vegetables because there’s nothing to cover the flavour. But you can add a fruit to your green health drink to enhance the flavour. The addition of fruit does come with more calories, but at least they aren’t empty calories since fruit contains nutrients that are essential for your health

Snacks
Being prepared is the real secret to having healthy snacks whenever you need them. (which is often! believe me) While there are lots of recipes you can prepare in advance, sometimes it’s more practical to keep it simple. If you’re really busy, these are some great on-the-go snacks that require minimal preparation:
- Greek yoghurt
- Nuts
- Seasonal fruits
- Canned tuna. It’s great as a toast topper, or on its own if you’re really short on time.
- Vegetables (to cut into vegetable sticks)
- Eggs. Hard-boiled eggs are a great snack any time of day!
- Chickpeas — try a small serve of chickpeas with dressing of olive oil, lemon juice, dried oregano and salt and pepper for a quick and tasty snack!
You can always make small portions of leftovers to have as a snack the next day, or to freeze for future use when you’re really busy.

Protein Smoothies
Our bodies need protein for healthy skin, hair, bones, and heart. Plus, a protein-packed breakfast can prevent overeating.The secret to creating something delicious is striking the right balance between protein sources (such as Greek yogurt, protein powder, and peanut butter) and sweet and/or savory add-ins. This is my personal favorite.
Recipe: Peanut butter oatmeal smoothie
Protein source:Â Peanut butter/soy milk/Whey Protein
All the fixings of a healthy breakfast — peanut butter/Whey Protein/Soy Milk,banana, and rolled oats.
The best part: This smoothie takes only five minutes to make.

Portion Control
A rough guide for each meal:
- Vegetables or salad:Â Half a plate
- High-quality protein: Quarter of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses
- Complex carbs: Quarter of a plate — such as whole grains and starchy vegetables
- High-fat foods: Half a tablespoon (7 grams) — including cheese, oils and butter
Here are few tips to measure and control portion sizes — both at home and on the go.
- Use Smaller Dinnerware
- Use Your Plate as a Portion Guide
- Use Your Hands as a Serving Guide
- Ask for a Half Portion When Eating Out
- Start All Meals With a Glass of Water
Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food.

Chew your food
The quickest way to a flatter stomach, then, without changing your diet or what you actually consume for breakfast, lunch and dinner, is to start paying attention to the food that’s in your mouth. Chewing slowly means it will take you longer to finish your meal, but it also means you will need smaller portions. Chewing properly gives your brain a chance to register when you are full, allowing you to stop eating instead of racing through a large meal only to realise you’re full after you have overeaten.
Here are five reasons why you should eat slowly:
- Your stomach does not have teeth. If you don’t chew your food properly, your digestive system won’t be able to break it down.
- Undigested food takes more space in your stomach than digested food and creates bloating, thus slowing down the entire digestive process.
- Chewing slowly also helps increase the alkalinity of the food, which is extremely important. Many people suffer from acid reflux, heartburn and indigestion, and while some foods – even if chewed well – trigger these problems, it is important to note that the longer you chew, the less acid is formed.
- Eating fast leads to a lot of air being swallowed, causing unnecessary bloating, regardless of what you are eating, whether a fruit salad or chocolate bar.
- Gobbling your meal quickly under stressful circumstances – such as during a meeting at work – means diverting energy away from your digestive system, thus leading to fewer calories burnt, slower metabolism and a bigger waistline.
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Are You Losing Inches But Not Losing Weight?
If you are losing size but not weight,Celebrate because your body may be burning your fat while preserving your muscles. Finding a weight loss plan that works for you will take trial, error and knowing the truth about what’s happening in your body when you lose weight.
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Make sure to watch my other home workouts below...
3 Easy Abs Workout for Beginners:
https://youtu.be/F5O8nzWHimA
Fast Ab Exercises at home?
https://youtu.be/vzsPZV-voj8
How to Make Green Juice?
https://youtu.be/1KPbe9SYhIE
Toned Legs Workout
https://youtu.be/qRT7auZH50A
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Extra Tags:
3 Easy Abs Workout for Beginners
Fast Ab Exercise at Home
Legs Workout in 5 Mins
Legs Exercise for Beginners
How to Make Green Juice -
How To Measure Fat Loss Progress - 2 tips (without a scale)
We go to great length to lose weight. Some of us follow strict diets and have a rigorous weight loss schedule. We are looking for validation from the people around and from the weighing machine to tell us how much weight we have lost. However, reducing the number on the weighing machine is not the only way you can keep track of your weight loss journey. Here are five ways ways in which you can track your weight loss with things other than the weighing machine.
Let’s explore the possibility that there are many valuable ways then using your scale weight to measure progress and success when following a nutrition or a fitness program.Â
Be my friend on
https://www.instagram.com/sculptasse/
Twitter:Sculptasse
Visit:https://sculptasse.com/
Make sure to watch my other home workouts below...
3 Easy Abs Workout for Beginners:
https://youtu.be/F5O8nzWHimA
Fast Ab Exercises at home?
https://youtu.be/vzsPZV-voj8
How to Make Green Juice?
https://youtu.be/1KPbe9SYhIE
Toned Legs Workout
https://youtu.be/qRT7auZH50A
If you have any questions, comments, or feedback, please post them in the comments section below.
Make sure to click SUBSCRIBE so you can stay up to date with all my latest videos.
Extra Tags:
3 Easy Abs Workout for Beginners
Fast Ab Exercise at Home
Legs Workout in 5 Mins
Legs Exercise for Beginners
How to Make Green Juice -
How to make Green Juice?
Juicing can reduce your risk of cancer, boost your immune system, help remove toxins from your body, aid digestion and help you lose weight. Fresh juices can give you a burst of energy and a clear mind.
Some of the most popular vegetables are carrots, cucumber, celery, kale, spinach, beets, and romaine. The most popular fruits to use in juicing are lemons, oranges, apples, and limes. Other add-ins are fresh ginger, parsley, chlorella, and turmeric.
Check us out on Instagram!
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Visit:https://sculptasse.com/
Abs Workout Made Easy:
https://youtu.be/F5O8nzWHimA
Abs Workout Routine
https://youtu.be/vzsPZV-voj8
Abs Workout Intensified
https://youtu.be/coBJdvFKPcw