7 keys to a successful diet

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This is the second part of our two-part series about how to create a custom diet plan that you can live with long term. You’ll learn how to structure your own meal plan so that you can eat real food, satisfy your appetite, and lose weight without starving.

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Don’t reward workouts with food

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Have you ever finished a workout and thought since you burned hundreds of calories, you’re fine to eat a little treat? Most people have, and since most people overestimate how much they burn and underestimate how much they consume, this difference can really stall an otherwise successful weight loss plan. A recent study looked at just how bad people are at predicting the difference between calories burned and consumed. You’ll be surprised by just how far off most people are.

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Large Meals vs. Small Frequent Meals

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The concept of using smaller, more frequent meals to raise metabolism, control appetite, and speed up weight loss is a relatively new strategy that has gained in popularity over the past decade. The origins of this theory really came from anecdotal observations that thin people tended to eat smaller more frequent meals. People came up with all kinds of theories such as it must raise metabolism or create a beneficial hormone environment, and while it seemed to make sense at first and some studies even demonstrated the benefits of frequent meals, later studies showed it to be a myth. Unfortunately, like many food myths, it’s one that continues to persist.

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