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Healthy Eating – Portion Control | Dr. Nick Zyrowski

In this video, I’ll uncover healthy eating
and simple methods for portion control. What they found is that the adults would have
to consume 500 calories less, in order to actually get back to where we were in 1970,
where we didn’t have any of these issues. When we are just snacking, throughout the
entire day, it creates this slippery slope. One of the things that it’s doing is driving
up insulin levels, driving up blood sugar levels.
If you have an unhealthy metabolism, you may have problems with metabolic hormones being
very insensitive. When you do one meal a day, you almost naturally
restrict your portion sizes. There are so many people out there fighting
obesity. There are so many people who are overweight. There are so many people who are
trying to just cut down those last few inches of belly fat, but they don’t know how. As
a matter of fact, they don’t know why they’re even struggling with it. That’s why, in this
video, we’re going to talk about a little-discussed topic, and I’m going to uncover healthy eating
and portion control. This is something that’s very important.
We live in a super-sized world. We live in a world where everything is oversized, the
plate size, the portion size, the whole deal. And so, if you are facing issues with this,
it’ll almost be impossible to lose weight and, also, really feel good about yourself.
Stick around until the end of this video, as I teach many strategies, in order to reduce
the portion size that you’re eating on a daily basis.
Before we get started, I’m Dr. Zyrowski, and welcome to the channel. If you’re new to the
channel, it’s a pleasure to have you here. Be sure to subscribe. Hit that bell notification.
and join our notification community. That way, I can help you excel your health and
your life. Before we get started, the other thing I want
to tell you is our December meal plan is up. It’s going to have tons of great holiday meals
in it, lots of recipes. If you’re not familiar with our food plan, it’s simply my food plan
for the month, given to you. Not only does it help support this channel and make this
all possible, but it also really takes all the guesswork out of eating healthy, for you,
so that you can focus on what’s important to you. Click on the link below, in order
to get started with that today. Now, let’s go ahead and talk about healthy
eating and portion control. This is an important topic because, like I said, so many people
are overeating, and so many people have obesity issues. Like I said, in most of my videos,
this is nothing judgmental towards you. It’s just something that, if we can learn to control
it, we can really get some much better results, when it comes to weight loss and just feeling
good about ourselves. Let’s talk about this issue, here. First of
all, one of the questions that comes up a lot is… The reason that so many people are
obese today, so many people are overweight, is due to the lack of physical activity. That’s
a good thought process, right, because a lot of people are working desk jobs, today. A
lot of people are working computer jobs, are very inactive because of all this.
The truth is that there’s actually been some research done that show it’s really not about
physical activity. It’s more about the fact that people are just eating more. What they
did is this study, and they took about 1,400 adults and 963 children. What they did is
they compared them to now, how they’re eating now, to how they ate back in 1970.
What they found is that, if they wanted to… If, in children, they wanted to be consuming
the same amount of calories today as they were in 1970, they’d have to consume 350 calories
per day less. Okay? That’s just in children. Now, they took adults. They looked at how
many calories they eat on a daily basis, today, and how many calories they ate on a daily
basis in 1970, where there wasn’t problems with obesity. There wasn’t problems with being
overweight. What they found is that the adults would have to consume 500 calories less, in
order to actually get back to where we were in 1970, where we didn’t have any of these
issues. Basically, what it comes down to is, yeah,
probably, physical activity does show up as a little bit of an issue. The bigger issue
is going to be the portion sizes that we’re eating. We have to learn strategies, in order
to portion control, in order to cut back the amount of food that we’re eating, the amount
of calorie we’re eating, so that we are not overweight. We either want to come into a
calorie deficit, so we can lose some weight, or we just want to maintain.
Let’s go ahead and dive right into these strategies, here. First on our list is going to be portion
size. Okay? Now, when we look at portion size, this is something that is something most people
aren’t thinking about. Right? When you pick up a box or a bag, or whatever way your food
is coming in, a can, one of things it’ll say on there is it’ll say serving size. With that
serving size, it’ll, basically, tell you, “This is how much you should eat.” Unfortunately,
nobody looks at that kind of stuff. What they’re doing is they’re just grabbing, even if it’s
something healthy. Let’s say you grab a bag of almonds, and you
just start eating them. You may eat four or five, six servings of those almonds. When
you eat that much of them, I mean, that’s just a massive calorie overload. We have to
be really aware of that. One of the things I want to encourage you
to do is, anything you pick up, when you go to eat, look at the serving size. Try not
to be eating multiples, in the serving size range, and just stick to the right serving
size for you. When it comes to portion control, portion sizes, look at the serving size of
the food that you’re eating. Next on our list is going to be cut out snacking.
This is a big problem, today. So many people are snacking. Not only are people eating three
big meals a day. Right? Breakfast, lunch and dinner, but a lot of people are snacking all
in between. Let’s say you’re at work, and somebody comes
and says, “Hey, try this.” Maybe they’ve got a bag of chips. Some people are eating even
more, like, desserts between their meals, like cookies, things of that nature.
The thing is, that happens to our metabolism, when we are just snacking throughout the entire
day, is it creates this slippery slope. One of the things that it’s doing is driving up
insulin levels, driving up blood sugar levels. The other thing that it’s doing is not allowing
us to go into that fat-burning state. Between our meals, ideally, what we want to be doing
is just dropping blood sugar, dropping insulin and just, kind of, balancing out our metabolism.
We don’t want to just be priming that pump, all day long, and just constantly be pouring
food onto the metabolism, so it has to work all day. We want to really just, kind of,
fast between meals and then, of course, just focus on eating the meals, alone, but not
snacking throughout the entire day. If you want to cut down portion sizes, if
you want to cut down the serving sizes of food that you’re eating throughout the day,
make sure that you’re not snacking. So, portion control really relies on you not snacking.
Give that a try. Next, here, is a balanced plate. This is really
important because when people think about the portions of food that they’re eating,
they really don’t put into consideration the amount of green, leafy vegetables and the
amount of proteins. When people go and start eating healthy, one of the things I typically
tell them is, “Focus on green, leafy vegetables and protein.” Then, of course, add in some
good, healthy fats. Right? Get rid of the carb. A lot of people, on their
plate, they’ve got a big carb on there. Even if that carb is healthy, a big carb is not
a good way to go, when it comes to portion and sizes. Make sure that you get rid of the
big carb; you focus on green, leafy vegetables, protein. Put some fats on there.
Then, the other thing you want to do… Let’s say, at the end of your meal, when you’re
pretty much done, if you want to have some sweet potato, add that in. The thing is that
we don’t want to be starting our meal off with the carb. That’s going to be very important.
Like most restaurants you go to, they are giving you a big, huge carb to start off with.
Most people are just filling up on that. It’s high calorie. Not a lot of nutrients in it,
if it’s like a bread or something. When it comes to having that balanced plate,
green, leafy vegetables, protein, healthy fat. If you have a nice salad, combined with
some chicken and then, maybe, some olive oil finishing sauce, some avocado or something
like that, off to the side, that’s going to be something that’s going to be nice and balanced.
Get that balanced plate, in order to have proper portion control.
If you’re starting off with carbs, it’s probably going to cause you to eat more throughout
your meal. It’s going to cause you to not feel as satiated. We’ve got to watch out for
that. Next thing, here, is you’ve got to listen
to your body. This is a double-edged sword, here, when we talk about this topic, because
there’s people who would listen to their body and it sets them down the right path, and
people who can listen to their body and it sets them astray.
The person, for instance, who it sets down the right path would be someone who is metabolically
healthy. I would consider myself metabolically healthy. When I listen to my body, one of
the things I find is that there’s some days I feel like eating more, and there are some
days I just don’t feel like eating as much. I’d, naturally, eat more on those days, probably
coming into a calorie surplus, and then coming into a calorie deficit on the days that I
don’t feel like eating as much. The other thing that’s important about listening
to your body is that, when you’re eating and you feel that you’re full, that you actually
stop eating. Some people just eat to finish whatever’s on their plate. You really want
to focus on eating until you feel content. Okay? Not until your stuffed. Not until you
can’t walk, anymore. Just until you’re content. Now, someone who has a good, healthy metabolism,
they can manage that, pretty well. Someone who has an unhealthy metabolism… And this
is something that we have to really watch out for, when it comes to portion control,
is that if you have an unhealthy metabolism, you may have problems with hormones, metabolic
hormones being very insensitive. For instance, if you have leptin insensitivity,
one of the things that you’re going to find is that this hormone, leptin, which tells
you when you’re full, just doesn’t work. It’s not heard by the brain. As a result, due to
this insensitivity, you just keep eating. Okay? You’re eating your dinner. Next thing
you know, you just keep eating and eating because you’re not getting that off switch.
The other thing that happens is, throughout the day, your constantly getting these cravings.
These are constantly telling you you’re hungry. Metabolically unhealthy people will run into
this issue. This is where it’s not healthy to listen to
your body. This is where one of the things you want to do is just jump into this next
topic, here, and start counting your calories. Because if you’re metabolically unhealthy
and your hormones aren’t working well, and they’re not working in your favor, then you
really are going to have to go to the numbers. Now, let’s look at this, for instance. I’m
not a big fan of calorie counting. I’m just not. I’m more of a fan of focusing on eating
good, healthy, nutrient-dense foods. Now, one of the problems that we run into,
with calorie counting, is a lot of people are eating chips and pizza, and a lot of junk
food, and just counting calories. You can even come into a calorie deficit, by doing
so, but the problem with that is that you’re doing so eating very unhealthy foods. You
can even lose weight like that, but you’re still eating very unhealthy foods.
Calorie counting is good, when you’re relying on it in order to really watch your portion
sizes. It’s not necessarily good if you’re just using it as a crutch, in order to eat
junk food and still come in as a calorie deficit. If you’re somebody who’s metabolically unhealthy
and you just can’t listen to your body that well, one of the things I want you to do is
start counting calories. It’ll be very beneficial. You can get some online calculator. You start
putting in all your bodily metrics because one of the things people will ask me is, “Well,
how many calories should I eat?” I don’t know because I don’t know your gender. I don’t
know your size. I don’t know your activity level. There’s a lot of different metrics
you have to put in, to get an accurate information from this.
And so, when it comes to calorie counting, it is very, very beneficial, if you’re someone
who is having a hard time watching those portion sizes and, also, realizing how much you should
be eating on a daily basis. If you’ve never done it before, it can be beneficial. Even
if you’re eating really healthy, it can be, still, very beneficial, just so you can truly
understand how many calories you should eat on a daily basis. Try some calorie counting,
in order to really get that portion size under control.
Next thing here is intermittent fasting. I like intermittent fasting, when it comes to
portion control, because it takes the guesswork out. Right? It’s almost like using the strategy
of just not snacking between meals. When you’re intermittent fasting, you’re skipping
breakfast, and you go right into lunch. Then you go into dinner. You’re having those two
meals, and because you took that one meal out, it’s so much easier to control your portions,
throughout the day. Now, when doing intermittent fasting, like
I said, you’re typically going to fast for about 16 hours and eat your meals within an
8-hour period. It’s a great way to naturally do portion control. If you’re not familiar
with intermittent fasting, I’ll put a link in the description below, where I do some
educational videos that really teach every little bit that you need to know about intermittent
fasting. The other thing that works really well, for
portion control, is going to be one meal a day. Now, OMAD is something that a lot of
people who follow this channel practice. It’s simply a little bit more extreme version of
intermittent fasting. I always refer to regular intermittent fasting as 16 and 8, and OMAD
is going to be, basically, eating all your meals withing a 1- to 2-hour period, throughout
the day. OMAD is really powerful, when it comes to
portion control, because when you’re eating all your meals within just a short period
of time, it’s going to be something that you’re not going to be able to wildly overeat. It’s
going to be very difficult. When you do one meal a day, you almost naturally restrict.
Your portion size is everything. That can be very beneficial for people who are struggling
with this. If you’re someone who wants to naturally restrict portion sizes easily, you
can cut out snacking. You can do intermittent fasting and one meal a day.
Now, the next one, here, is keto. The reason I really like keto, when it comes to portion
control, is because… You know how I was talking about you can get these metabolic
issues, where you’re just craving food, and you’re never satiated? It just doesn’t work
for you. You don’t get full. Well, keto is really good for creating balance
across this system, almost like resetting the metabolism. And so, utilize the ketogenic
diet, if you’re someone who has a lot of problems with cravings. It’ll help you naturally restrict
your portion sizes. The reason that it’s going to do this is because you’re not going to
get all those cravings. Your hormones will work so much better, and, overall, you’ll
be so much healthier for it. Give this video a thumbs up. Put, in the comments
section below, here, how you naturally restrict portion sizes and, also, how you utilize portion
control. Or, what are the best methods that you liked, here.
Then, lastly, check out this video, over here, if you want to do the ketogenic diet. I do
this super powerful video on one of the top diets, right now. It teaches you everything
you need to know about the ketogenic diet, right here.

Randall Smitham



  1. Kikita Berrios Posted on November 29, 2019 at 8:18 pm

    Thanks Dr. can you please make videos about woman with hot flashes and unbalance hormones. How do it lose wt. in this time of our lives….๐Ÿ˜ž๐Ÿ˜“๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ I do body pump, Pilates, cycling. Still no manage to come back to my ideally wt. It is easy for me to do fasting I love to sleep meals ๐Ÿ˜ƒ I just one mal at the en of the day.

  2. JJ Faris Posted on November 29, 2019 at 8:25 pm

    ๐Ÿ‘Keto w/mix of OMAD,OMEOD, IF

  3. thighdude7 Posted on November 29, 2019 at 8:35 pm

    Great advice. I have found that IF/OMAD, drinking water with a little sea salt, and starting my meal with a large salad, then healthy proteins and fats is the proper order. If I do eat carbs, I save them the end of the meal and consume them sparingly.

  4. Rc1 Posted on November 29, 2019 at 8:39 pm

    Dr z you are a life saver God bless you thank you. The only thing l eat big is veggies

  5. ์ฟก์ฟก๋ถ€๋ถ€[Cook Cook Couple] Posted on November 29, 2019 at 8:45 pm

    this is healthy food and your video is food art Your all videos makes me hungry but this one is sooo sooo making me Omg you are the best ๐Ÿ–ค really !!

  6. King County Posted on November 29, 2019 at 8:46 pm

    If a diabetic eats 2 pounds of beef will his sugars be lower if he ate just 1 pound?

  7. Lori Morse Posted on November 29, 2019 at 8:49 pm

    Keto/Carnivore rules! It's a fat loss diet with weight loss as a secondary benefit. Get off all your medications. 36 pounds down and a few more to go.

  8. Sean Green Posted on November 29, 2019 at 8:50 pm

    Is OMAD or IF suitable for someone who is suffering from GERD?

  9. Tkhan Khan Posted on November 29, 2019 at 8:52 pm

    Dr could you please write how much meat and vegetable one must eat.

  10. Katherine Kwok Posted on November 29, 2019 at 8:53 pm

    With all the desk jobs comes the constant eating all day, every day and itโ€™s not particularly healthy choices for a lot of us.

  11. Joe Guido Posted on November 29, 2019 at 8:56 pm


  12. Soin-Atmedco Posted on November 29, 2019 at 9:12 pm

    thank you for your video

  13. lima Sabouni Posted on November 29, 2019 at 9:15 pm

    Thanks ๐ŸŒน๐ŸŒน๐ŸŒน

  14. Eric Boere Posted on November 29, 2019 at 9:21 pm

    I do low carb zero sugar, workouts 7days a week with OMAD for 5 of those days with a 40hrs fast every Monday/Tuesday and I still canโ€™t shift the last 4-5kg ๐Ÿ˜ฉ

  15. Diotima Trimpoona Posted on November 29, 2019 at 9:41 pm

    Je vous remercie pour votre bonnes and utiles conseils.

  16. Simone Taddia Posted on November 29, 2019 at 9:51 pm

    I love most of your videos. But this time, I don't. You gave a lot of tips and tricks but nothing "tangible". For example "Numbers": in Italy, the average size of the pizza is 33 cm (13 inches). However, in USA the normal size of a ceramic plate is 15 Inches, which means this can tell that you are overeating. You MUST use small plates (only 28 cm, 11.02 Inches) for a steak, a side of veggies and some cheese.

  17. Joviah Birungi Posted on November 29, 2019 at 10:00 pm

    Talking about IF Doc, i embarked on OMAD last month & it's been moving on smoothly though some days along the way I find myself hungry and am enticed to snack on fruits especially at night. Can you please give me some advice on how to control that habit? Thanks Doc.

  18. Paris M Posted on November 30, 2019 at 12:44 am

    Very informative as always Dr. Z

  19. Dr Mero Posted on November 30, 2019 at 1:05 am

    Amazing Dr thank you, how many calories included in OMAD? For weight loss and for maintenance?

  20. Theonlyonestanding Posted on November 30, 2019 at 1:13 am

    Thank you Dr. Zyrowski I think I'll try out OMD and than KETO and see which best for me

  21. John F Posted on November 30, 2019 at 1:39 am

    When we dine out, the portions are usually large enough to split with my wife or get a to-go box and have the leftovers for lunch the next day, sometimes 2 lunches. I'm in my 60s and I saw the pivot in portion sizes in the late 70s in restaurants. Sodas came in 8, 12, and 16 oz for a large, now I think the smallest size is 20 oz with free refills. At one time a quarter pounder was considered huge, now there are 8, 10, 12 oz burgers are the norm. Appetizers are now as large as a meal and a single dessert can easily feed 2-3 people. The clean plate rule we grew up with is so ingrained into our brains from back in the day when smaller portions, we automatically eat everything on our plate.

  22. belizeguy Posted on November 30, 2019 at 1:48 am

    Excellent summary. I can't tell you how much this is helping us. We have been eating a Keto diet, added IF and now that we are both so very close to our Idea Weights, OMAD. Still working on the Fat %. That, plus the health benefits of autophagy (and maybe even Apoptosis one day) are our current goals. Thanks for your help in learning more.

  23. Emon Zaki Posted on November 30, 2019 at 3:57 am

    Well OMAD works very good for me

  24. Green Rose Posted on November 30, 2019 at 4:20 am

    Thank you for this informative vlog once again Dr Z.May God continue to pour blessings to selfless and generous people like you.Our sincerest gratitude for everything.

  25. KRIsHNAKALI Das Posted on November 30, 2019 at 4:53 am

    I think everyone who is suffering from Keto-mania will have a proper knowledge from this video.

  26. Pedro Zegarek Posted on November 30, 2019 at 7:26 am

    My problem is rather opposite. Because my digestive issues, i basically never feel hungry, what makes me undereating all the time, despite the fact that i feel weak. I literally have to push food into me to get nutrients, which I probably don't even absorb because of this gut issues..

  27. Jose-Anne Leclair Posted on November 30, 2019 at 11:14 am

    great info as always Dr Z!!

  28. Ivan Cubano Posted on November 30, 2019 at 12:49 pm

    Hi Doctor, after 2 month on Keto diet, I got cholesterol test and it was very high TC12.77 mmol/L , LDL +10, HDL 1.11 and triglycerides 2.12mmol/L. I was eating more fat, but no carbs or sugar. Was wondering how much fat is enough or too much? If you get this to read, thank you very much, because my doctor wants to put me on Statins.

  29. Lynda Heng Posted on November 30, 2019 at 1:24 pm

    Always try to eat palm size n ty for video โค๏ธ

  30. rina aniraz Posted on November 30, 2019 at 2:07 pm

    I'm always on IF or OMAD unknowingly because I don't get hungry easily. Where I live, carbohydrates are everywhere especially rice and noodles. I always avoid these carbs or cut it in half portion because it is too heavy of a meal. I also limit my white bread to 2 slices per day because I don't want my carbs to get over 100g. So far I've lost all my pregnancy weight and returned to my healthy weight. I still exercise after I get up from bed to avoid cramps and such throughout the day. You just have to be mentally prepared and have motivation to lose weight. It's all in the mind. Really.

  31. B VA Posted on November 30, 2019 at 3:06 pm

    Carbs are my weakness. ๐Ÿ˜”

  32. James Kantor Posted on November 30, 2019 at 7:07 pm

    Thank you for talking about portion control.

  33. James Kantor Posted on November 30, 2019 at 7:10 pm

    Dr. Z, why so you prefer OMAD vs IF. Just want to make sure OMAD is healthy for. Type 2 Diabetic,. Use Metformin, no Insulin.
    Thanks for this video on potion control.

  34. noon manji Posted on November 30, 2019 at 10:52 pm

    Thank u so much for this useful info.
    I always ve problems with portion control.
    I can eat too much of good food!
    In the last 3 wks, I try living on OMAD. So far this works 4 me! I eat until Im really full. Salads for starter, main course, dessert then cappuccino.
    No snacking. 1-2hrs eating window.
    Only lost 2kg but I sorts out my over eating habits! ๐Ÿ™

  35. Laura Beldin Posted on December 1, 2019 at 1:10 am

    Hey I'm doing keto is it ok to have 1 piece of whole wheat Dave's killer bread "thin sliced" once every few days ? Plus a few of those tiny potatoes once in a while ..I know I'm doing good I eat around 13-1600 cals a day of all healthy whole foods so I lose about a half pound to a pound a day almost down 30 lbs but iv been wondering if I'm in ketosis if I have those items once in a while please let me know soon as you can โ˜บ๏ธ thanks so much for your videos ๐Ÿ’š๐Ÿ’œ๐Ÿ’™

  36. Reina Nancy Jordan Posted on December 1, 2019 at 1:43 am

    Excellent information ๐Ÿ‘๐Ÿฝ

  37. Angec668 Posted on December 1, 2019 at 11:58 am

    I have been watching some Layne Norton videos and he seems to be discrediting some of your theories. Your thoughts?

  38. Jon Bateman Posted on December 1, 2019 at 4:36 pm

    What are you a doctor of

  39. Halima Omar Posted on December 1, 2019 at 5:47 pm

    Woooow! I just came from eating alot of food and I was thinking ' I hope one day I stop over eating ' The video came on time โคโคโค

  40. Halima Omar Posted on December 1, 2019 at 5:49 pm

    Can you please do a video on what fruits and veg are good for weighloss?

  41. Rae Hohmann Posted on December 2, 2019 at 1:15 pm

    I love this video! you have a lot of great information that you are putting out!

  42. diprapatio Posted on December 2, 2019 at 3:17 pm

    Thank you for another great video, I'll be sharing with friends and family!
    I would love to hear how all these things apply to overweight children. My sister has overweight children aged 9, 12 and 15 and I really try to help them. Is IF, OMAD and KETO suitable for children in your opinion?

  43. Ana Zory Posted on December 2, 2019 at 10:08 pm

    I canโ€™t do small portions or small meals, thatโ€™s why I like to do OMAD, one HUGE keto meal, of course, keeping track of macros and calories just one time a day ๐Ÿ˜‹

  44. Carol Benson Posted on December 3, 2019 at 7:43 am

    People eating way too much is definitely what I see. I can't go to restaurants with friends or family because the restaurants don't like when
    I want to order a kids meal! Since I retired from a 10-hour bank job 8 years ago I've lost 25 pounds due to exercising now and just cutting down on eating!

  45. Anne Wambui Posted on December 3, 2019 at 1:39 pm

    How about couple of hand full cashews before bed as snacks…

  46. cptpapa Posted on December 3, 2019 at 2:15 pm

    Thank you for acknowledging the need for calorie counting for some of us!

  47. Ruth Chewning Posted on December 4, 2019 at 5:51 pm

    I use IF with good foods veggies, good proteins low carbs its working for me. thanks

  48. Sugary Deliciousness Posted on December 4, 2019 at 6:57 pm

    To avoid overeating dining out my husband and I just order one entree and salad, bread and soup usually comes with the meal alone with an extra plate. Of course he doesn't want to share on all you can eat wings from Bull Dogs. LMAO! That's why I make that a once a month cheat experience. Live, love, laugh and of course Eat, Drink responsibility and be Merry! Life is short and then you die.

  49. FatiH B Posted on December 4, 2019 at 7:21 pm

    Eating all time or overeating has to do with anxiety depression and been alone.or bad relationship. I have been thru that. Now it's all gone. I am eating healthy small portion water exercise making my own juice and bread. Life is not all about big plate in front of you but happiness and healthy life.

  50. 2NOT2 _ Posted on December 7, 2019 at 5:51 am

    I know this sounds stupid, but I have no idea how to count calories ๐Ÿ™
    I have no clue what a healthy calorie range is for me ๐Ÿ˜•

  51. latchman harrilal Posted on December 20, 2019 at 2:14 am

    Hi I do intermittent fasting from 7 pm to 12:30 pm the next day and go to the gym at 6am while still fasting. Since I exercise that early and donโ€™t have anything to eat until noon is that unhealthy? my gym buddies are saying that I need to eat twenty minutes after the gym. What are your thoughts on this matter? Thanks

  52. sue kirsh Posted on January 5, 2020 at 3:32 pm

    Good advice but please take a breath. You are talking so fast, I'm out of breath.

  53. James Kantor Posted on January 5, 2020 at 5:55 pm

    I do feel calorie count important to help me to stop. And then try water. Or a stick/ string cheese.