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Omelette and Candied Sweet Potatoes

Candied Sweet Potatoes

Butter Spray




Cut into cubes

Cook until browned


Egg whites


Velveeta cheese


Calorie free, stevia sweetened soda. Great to add flavor without the calories.

Remember sustained fat loss is a process, it doesn't happen overnight. If we look at diet, strength train and cardio as levers we can pull for fat loss we know we have ways to avoid plateaus. We also have to consider what we have been doing and come up with a progression that is sustainable. If you have been inactive and you try to strength train, perform cardio and strictly diet 7 days a week, you probably won't succeed. The important thing is to be consistent and small changes will inevitably lead to progress and large changes.

Another way to increase activity is to track your steps via Apple Watch, Fitbit or pedometer. This allows you to establish a baseline activity level and calorie expenditure while trying to improve or maintain this activity. This is where the old adage "What gets measured gets improved" comes in to play.

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