5 Culprits Behind Your Fitness Plateau


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5 Culprits Behind Your Fitness Plateau 1. YOU’RE WORKING OUT AT THE SAME INTENSITY LEVEL, OVER AND OVER You like to stick with your routine because you’re 2. YOU’RE RUNNING THE SAME FAMILIAR ROUTE It’s probably close to your home and it feels safe. Plus, you’re still getting 4. YOU’RE SPENDING. READ MORE > 5 CULPRITS BEHIND YOUR FITNESS PLATEAU. 6. THE HOLIDAY SEASON WON’T SET YOU BACK.

The problem with starting a resolution — especially fitness, diet or health related — on January 1 is that it lets you overindulge, skip workouts in favor of parties, sip cocktails instead of water and overeat cookies until January. If you’ve. Here are some useful tips for breaking through a fitness plateau that work whether you’re at home or on the road: 1. Mix it up: Repetition without variation is one of the main culprits behind a fitness plateau. Your muscles get bored just like you do, and a new challenge is the perfect way to give them a jump-start. IF YOU READ THE ARTICLE, “5 Culprits Behind Your Fitness Plateau” by Amy Schlinger for MyFitnessPal.com perhaps you will zero-in on the specific habit or tendency unique to your fitness situation, one which has perhaps resulted in a performance plateau or possibly pain and injury.

You may then unwisely dismiss its importance to you personally, or hopefully, change your ways. The microcycle being your week of workouts, and the mesocycle being 3-4 weeks of training (the macrocycle being your entire season). Using this model, training schedules integrate periodic downturns that play on the previous weeks of training and help avoid burnout. So how do you prevent a fitness plateau? Am I Progressing?

Your muscles require rest days to heal and rebuild, so if you’re skipping down time, you’re skipping a key part of the fitness puzzle. Allow yourself at least one day a week to skip the 5 a.m. gym workout or park run and go for a leisurely stroll instead — or better yet, sleep in a little bit. Culprit 5: Portion Control. Your diet may be filled with clean eats, but calories are still calories, and they can be overdone—and I’m not talking about greens. Take mixed nuts, for example: A serving size of nuts is about 22 pieces and 190 calories.

Multiply that by two and your total comes to 380, the same as a. 5 steps to recover faster from a hard ride; What to eat and drink to recover from hard rides; If your fitness has reached a plateau, then perhaps your training stress is inappropriate to enlist. 5 tips and tricks for overcoming a plateau; I know how demoralizing plateaus can be, especially when it comes to strength training and weight loss – they can be a total momentum killer! If you’re currently stuck on a plateau and can’t seem to find your way off of it, consider checking out our 1-on-1 Online Coaching Program.

5 Culprits Behind Your Fitness Plateau | MyFitnessPal. If there is no struggle, there is no progress Don’t get comfortable with your workout. blog.myfitnesspal.com Whether you run, bike, swim or hit the gym for exercise, it’s inevitable you’ll hit a fitness plateau. You may not even realize it at first — you’re so.

List of related literature:

5: People on weight loss diets with extremely low calorie intake.

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

Well, I’ve created detailed beginner, active, and very active workouts to eliminate the guesswork (Part Two), but when I create individualized regimes for my clients, I always suggest that after a cardio interval, they start out with the exercise they dislike the most.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Thoday’s fitness does not correspond to any of my list of five.

“The Extended Phenotype: The Long Reach of the Gene” by Richard Dawkins
from The Extended Phenotype: The Long Reach of the Gene
by Richard Dawkins
Oxford University Press, 2016

In part 2, I highlight common faults associated with specific training movements.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

He also was one of the first to point out the oft-encountered “vicious” cycle of human physical deterioration at altitude: loss of appetite– partial starvation–metabolism of climbers’ fat stores for energy– ketoacidosis–further anorexia and loss of appetite–loss of weight–deteriorated physical performance.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Mistake 5: Falling into the Trap of Competition and Comparison Yoga is usually presented as being noncompetitive.

“Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga” by Baron Baptiste
from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga
by Baron Baptiste
Atria Books, 2011

Many people experience all three of these advantages even when cycling in and out of ketosis, such as eating a 10:75:15 diet on weekdays and a higher carbohydrate intake of 20 to 30 percent on the weekends.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

7 I established a new routine to allow my body sufficient time to digest.

“Becoming the Woman God Wants Me to Be: A 90-Day Guide to Living the Proverbs 31 Life” by Donna Partow
from Becoming the Woman God Wants Me to Be: A 90-Day Guide to Living the Proverbs 31 Life
by Donna Partow
Baker Publishing Group, 2008

I don’t have access to jogging trails, swimming pools, bike paths, etc. 3 2 1

“Foundations of Physical Activity and Public Health” by Harold Kohl III, Tinker Murray, Deborah Salvo
from Foundations of Physical Activity and Public Health
by Harold Kohl III, Tinker Murray, Deborah Salvo
Human Kinetics, 2019

8) Focus your mind on each exercise.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I know it’s probably too late for this summers IF challenge, but I am trying to practice currently. So hopefully next summer I can join!

  • Plateaus are completely normal physiological phenomenon, no one can Progress infinitely, if your technique and exercise selection is optimal and you get enough rest between your workouts and your nutrition is on point, then finding your limits should be a humbling experience. Nothing wrong in maintain or building your physique by lifting near your maximum potential, time spent going to the gym will further increase muscular hypertrophy, but only chasing new numbers to circumvent a natural plateau will most likely only lead to injury. Here is my example:

    I can do perfect form weighted pull ups with 40 kg strapped around my waist on top of my own 85 kg bodyweight It has taken me 6+ years to master this movement and add this weight. This is my plateau going beyond it just introduces bad form and is detrimental to my health and CNS, am I to experiment with some pseudo viable techniques so I can get an extra kg or two in there while compromising my form and overall muscular development in the lats?

    Now for beginners plateus often occur, but it is more likely their form that is keepng them back rather than the weight they are pushing, when they fix their form and train efficiently then they can progress with more load. It’s just a shame that many believe they can get stronger indefinetely while not compromising form and efficiency which then ultimately leads to injuries.

  • Is there anything else we can do other than count calories? I tend to get very obsessed very quickly and gets unhealthy pretty fast. I’ve tried keeping a for journal, without calories, and it’s better but I don’t know if it actually helps if you aren’t counting calories. I would like to lose body fat and get more toned and I want to do it in a healthy, happy way. I’ve struggle with eating disorders in the past and even though I am much better now it’s difficult to find a balance between wanting to reach those health goals and not going down the calorie counting rabbit hole again. Thank you!

  • Good topic and great explanation. If possible please make videos on 1.Training Split.
    2.How to determine maintainence calories.

  • The study about artificial sweeteners is not enough to say it can be detrimental to weight loss, even though some studies can talk about it and its implications on the brain the fact is that diet soda = no calories = no sugar;Therefore no insulin response.

  • hey sebastian, could you do a video on programming for hypertrophy vs strength and advices on finding optimal volume for yourself? thanks man! ive also noticed a dull pain on my right mid shoulder blade area while bench pressing/ daily tasks. any idea what that is?

  • Please. Read about nutrition and get your facts right. You don’t even understand keto. Go follow dr berg please and learn something,

  • This was so mis-leading and taught nothing about how to overcome a fat loss plateau, such as refeed days to boost leptin levels to help continue sustained fat loss etc….

  • I came back to this video just to comment how I did this and it worked for me!! I was stuck at 184-185 for SEVERAL months…did this and I’m now at 179-180 and have maintained it for over 2 months now!!

  • I watched this yesterday and I tried it, I cooked a homemade hot pot and threw a lot of high calories ingredients in it. At first I thought I was just finding excuses for myself to have the food I’ve been craving, but IT ACTUALLY WORKED!!!! I started to loose weight this morning for the first time in 2 weeks!!!(๑•̀ㅂ•́)و✧

  • What kind of food should we eat for those days off to meet that higher calorie, just the same healthy food as we normally eat during our diet/exercise prior to the plateau or do we need cheat meals with unhealthy food to fool our body. Not sure what to do anymore. I work my ass off, feel a lot stronger but can’t loose the fat anymore!!

  • Yuuuup its been since September or October since the scale has moved i lost about 50 pounds already And i do workout but scale don’t budge no matter what i do

  • Just the push i needed.
    Have been stuck in the plateau since 1.5 months now
    99% was about to give up today
    Now i know what to do.
    thanks man

  • This is random, but I think this principle can apply to other things. I’ll keep this in mind in terms of my fitness and language learning goals. Thanks!!

  • Thanks for all the useful information Autumn. I’m up for the intermittent fasting challenge. I’m 57 and struggling with hormonal changes. Will this diet be good for me? I noticed that I dont lose weight like I used to by eating low carb and doing high cardio. It’s like I’m in an alien body!

  • I did this and I just gain weight and when I lose the weight again, I’m back to the same number again and it’s plateau time again. This is so frustrating. I eat so little and exercise so much but I can’t get the results I want.

  • Seriously went through so many videos on this topic & no one clearly explained what to do to solve this problem until now.. guys she did it in THREE MINUTES. Wtf. Lol
    I been eating 1200 calories a day, scale and all. Being 100% honest with myself, no cheats. Been working out every day & I can’t lose any more weight….. based off this video I probably need a break and a nice well deserved high calorie day �� finally someone explained it well.

  • Yes, be very careful with Crossfit….best friend got rhabdo from GHD machine and was in hospital 4 nights! She is in fantastic shape, too….

  • I feel like I’ve been stuck on a plateau for quite some time now. I have been eating around 1200-1400 cal for a while (jumping from dietician to dietician). I workout out a lot and still see nothing. I want to start increasing my calories but I just do not know how to do it properly. I am taking about 1 week of rest (no exercise). I am kind of scared to gain some fat if I increase my calories, but I feel like this is the only way I’ll break my plateau.

  • Stress is my problem… I take care of my special needs daughter who is mentally and physically disabled… in a wheelchair, i feed her through a tube, etc.

  • if you wanna actually burn fat. take your advice from a doctor instead of a sodastream spokesperson. https://www.youtube.com/watch?v=j91eC2z9Om4&t=1930s

  • I have been saying that for years just based on my own experience and had no idea it was scientifically proven, I just knew it worked.
    This woman has reshaped my body and I love her for that. I have been exercising for almost 30 years; I am thin and fit but she really toned me up and made me stronger.
    ❤�� Love you Jillian!

  • Jillian I have a question for you. I’ve been physically active the majority of my adult life. I have been involved in sports of some kind since I was 4 years old. I ran track and cross country in high school. I started weight training at 19. I did some bodybuilding into my 20’s. I am 44 years old. I’ve never had a weight problem. I run anywhere from 30 to 50 plus miles a week. I get to the gym at least 2 to 3 times a week. I basically exercise everyday-7 days a week. I never eat junk food with the exception of some desert during holidays with family. I eat a clean diet of lean meats and vegetables. My Dad comes in to town every once in a while. Last time he came he bought a package of chocolate chip cookies for himself that he never ate. I put them in the freezer to keep them from going bad in case he wants them when he comes back. Well last night I decided to try one. I ended up binging on about 5 cookies. I woke up this morning and ran almost 11 miles at a FASTER pace than I normally run. Is it possible my body stored that sugar as energy I used today? I just found it kind of strange that I ran so well this morning.

  • Jillian always tells it like it is. People don’t like to hear the truth which is why she gets some hate but people who can recognize the value she provides us backed up by SCIENCE, those people will make positive changes in their lives. Thank you Jillian.

  • Can you make videos on mind muscle control with the traps I’m struggling to feel my traps when doing exercises especially shrugs I suck at them been trying for abit I mean I’ve only been hitting gym 3 months but it’s something that gets me down

  • Exactly what I did.. my weight loss stalled after having lost 5kg. Was training and calorie deficient n no drop. So I ate a bit more but did stay in calorie deficit, didn’t go to the gym a few days and sure enough I dropped 3kg in 2 weeks.

  • could you do a video on elucidating seyles model of adaptio and the principal proponents of periodization.although you have given a nice prologue

  • Your videos are so freaking informative, and they are so pleasantly direct. You’re not being a jerk about it but you just state in a mater of fact way that this is the truth and this is how you lose weight/get healthy. I thoroughly enjoy your videos.

  • Brother another great video… Shifting from video… I want to know ur prospective… If India can produce pro bodybuilders.. Means Olympia qualifiers…. If you ans is no. Then what u think is lagging behind…. In hope of ur positive reply

  • Hey, Great comment. I have a friend that struggled to lose weight and a lot of it has to do with the type of food you are eating. She came across this 100% free book that i am happy to share with you for free.. Just email me on  [email protected]  just say please send me the free ebook and I’ll have it sent over straight away.

  • I love your videos and knowledge on weight loss. JUST SPEAK TO US…. TELL US YOUR WAYS OF LOSING FAT. I need to be reminded every day how to do it aahha

  • Many people nowadays are trying to figure out the best way to lose weight. Then again, being able to find a diet plan that can work for you is tough to discover. A crucial factor you need to understand is that a diet that works for one person may not operate for another. So you must understand what your getting into before you begin one of those diets. Therefore we have decided to give you a fantastic look at the Xtreme Fat Loss Diet. This can provide you enough info to find out whether this is something which is appropriate to your requirements. Read more here https://truehealthreport.com/xtreme-fat-loss-diet-review/

  • Love the honesty and the matter of fact approach!! Something about the way you deliver the content is just so motivating!! Massive thank you

  • Hi autumn, i need some serious advice from you, since lockdown up until now i m yo yo between 2-3 kg plus or minus, started IF 3 WEEKS AGO, also carb cycling but no visible results… my weight scale shows the same numbers, hiw to pass over this plateau, i have no clue…can u help me

  • I have been doing weight watchers and have hit a couple small plateaus and I found that adding more calories jumped started my weight loss again! This is great info and it works!

  • This video is the motivation I needed! I used to do intermittent fasting, but since the stress of lockdown I completely stopped and lost sight of my goals. Now I’m excited to get back to feeling good and taking care of my body ��

  • I haven’t lost any weight in 12 weeks. Additionally, my measurements suggest that my body composition is stagnant as well; meaning that my weight isn’t being maintained by losing fat and gaining muscle. I’m eating at a 500 cal/day caloric deficit. This was working well for me until the past few months (and yes, I’ve been adjusting the calories as my weight decreased). I’ve tried cutting calories even further, but by mid week I’m so low energy (and hungry) that I can not see it as a long term plan.
    The title of this video suggested that it might offer some useful advice for someone in my predicament…it did not. Certainly in the past I’ve had periods of 1-3 weeks when the weight loss slowed down or stopped, but then picked back up. After being stuck for 12 weeks I was really hoping for something besides “stay the course”.

  • Damn I wish more people can see this. This was wayyyy more motivational than I thought it would be. Helps more than you think! Can you guys do a video about drinking? I train 6 days a week and rest on Sunday and drinking HEAVY 1 day a week. I need some opinions on if that’s really messing my gains up

  • That female doctor is a complete uninformed idiot. Muscle does not weigh my than fat. It’s just more dense and takes up less space.

  • Autumn, I started the intermitent fasting two weeks ago but I am only able to do 16/8 three times a week. I reduced carbs and increased protein and fats, I am not so hungry anymore and I feel satisfied after my meals. I dont see results. Is it normal?

  • What adult is seriously working out regularly and eating only 1400 calories a day? That’s a surefire way to make your body think you’re starving it. Even 1540 calories is too little unless you’re under 5ft tall.

  • I have been IF since December. Down 50. Could not lose that last 10. Went back to eating normal (still healthy,) for two weeks (didn’t weigh myself) Went IF again 1 week before Drs appoint. His scale had me down 7 lbs. I could not believe it, thought it had to be calibrated wrong. Next day, on my scale, I was also down the 7. So, body need a break apparently. Yes, just stick with it. Don’t just obsessively weigh yourself. Keep doing your thing and let it happen for you.

  • Every time I have some workout/healthy eating question, I go on my home page and there’s Jillian with a new video! Thanks for the awesome insight! ❤️

  • My goal is also 120. People think I’m crazy. Everyone. My group support advocate and others in group and also my mental health consoler. I’m 161 now I was 205 after two pregnancies. My stomach is hard muscle six pack from walking. Low calorie most time 60 day past diet. Water needs vinegar?

  • Hey sebastian, love your videos!
    I eat around 2 eggs a day,have 4 meals,some fruits and probably no sugar intake. So is this a good diet for me to reduce my belly fat? If not then can u plz recommend me. Thanks a lot

  • Since following your program my gut health has improved. Don’t suffer with bloating. Reduced carb and sugar intake. Not only have I lost weight, I feel great. Thank you so much for providing all this info. It’s life changing.

  • I’ve been at kettlebell training for going on 3 years, and have seen slow but steady progress the whole time. I love this video. Have patience, and keep the faith! Thanks, MindPump!

  • The questions:
    Are you drinking diet soda?
    Are you getting quality sleep?
    Are you snacking?
    Are you getting enough fats?
    Are you drinking enough water?

  • I Appreciate the encouragement! I’ve personally dealt with eating disorders and makes it hard to get back into the gym because I tend to go too much or too little it feels, causing a vicious cycle of being afraid to go back. I prob. need someone to hold me accountable or small encouragement here and there. Though
    I have tried to do small things on my own just like you said (walking) the dog yoga hula hooping something chill.
    I remind myself that working out isn’t about losing weight or making gains it’s just about living life enjoying what I can when I can.
    The mind is a powerful thing if you let it.

  • 1:24 1:30: Dr. Nita Landry is wrong.

    “You’ve probably heard the old myth that muscle weighs more than fat at least once before. But when you stop to think about it, a pound is a pound, regardless of what you’re measuring. So where does this myth come from?

    Two things that weigh the same can be very different in size. A pound of marshmallows is going to take up much more space than a pound of steel. The same is true with fat and muscle. A pound of fat is bulky, fluffy, and about the size of a small grapefruit. A pound of muscle is hard, dense, and about the size of a tangerine.” (Healthline)

  • Thanks for this video. I’ve lost 35 lbs in about 5 months by counting calories and joining a gym. I hit a plateau and was stuck for three weeks. I increased the intensity of my cardio and it worked! Now you’ve provided me with even more info about what to do when this happens again. ����

  • Hi Jillian when you said you put people on 2500 to 3000 calories did you advise them to also eat healthy too or just letting go a little and indulging in let’s say a burger?

  • All yall ungrateful over eating people make me sick!! Yall have a choice and yall CAN’T beat it?? There is NO CHOICE for me with acne!!! I have bad acne and I have the leanest muscular body I have ever had and I been in shape for 13 years and made it a lifestyle only cause to try to BEAT acne WHICH I CAN’T!! I have tried everything I only drink water, eat healthy 80% of the time, been to multiple doctors the past 20 years for acne, had medication for acne, had more sex with girlfriend, I have oily skin, doctors said I’m healthy asf and take my vitamins daily…but I can’t beat ACNE!!!! If I had a “trade WISH” with any fat persons weight just to have clear skin I would WISH to be fat to have clear perfect skin and with the type of DETERMINATION that I am blessed with I would lose that fat in no time!!!! Yall have a CHOICE, STOP EATING SO DAMN MUCH JUNK FOOD and workout and I don’t have that choice with ACNE!! I tried everything except AGE it out and that’s not working either!!! I’m 41 now and had acne since I was 14!!!! How old do I have to be f***??!!

  • How do you know how much fat is too much or what the ideal amount is? I’ve been having some malabsorption symptoms from all the extra fat intake.

  • Interesting…. when I started IF mid-March 2020 I was at 139.9lbs at 5.2ft. Now I am stuck at 131lbs. Is taking melatonin a good idea. I honestly get a few hours of sleep. It got me thinking maybe this is why I can’t achieve my 121lbs goal.

  • Hi Autumn, I have been following you for about 3 months now and it has changed my life. I am diabetic and I weight 212lbs. I want to lose about 49lbs and get off all meds. I spent my saving on all this weight loss products but I quickly learned that it was a temporary fix and it did not line up with what I was trying to achieve. I was looking foe wellness not weight loss, So I began IF after stumbling upon you on YouTube. It has changed my life. My A1C went from 12.8 to 9.4. Due to COVID I have not been able to get your IF bundle but I have watched all your videos, read your blogs and I am a member of the AEN Facebook page. I get a lot of information from there and have created a regime for myself based off what I have learned. This video is such a help because I am not losing weight and I did not know what else to do. I was going to just continue my regime until I get my IF bundle then you posted this YAYYYYYYY. I believe my issue is water. I am good on the other four questions. THANK YOU SO MUCH YOU HAVE CHANGED MY LIFE. By the way I am in love with Purity coffee.

  • Thank you for your great videos! I love your advice and it is truly making a difference in my fitness/nutrition. Keep it up you are amazing!

  • In 2020 Jillian is like an infant banging her rattle on a tabletop. Her babbling is so incorrect and old. She is a great trainer I am sure. But as a nutritionist she is a raging idiot.

  • also I would add changing angle of exercise or equipment helps as well.For example changing barbell to dumbell or incline to decline or barbell to cables.
    Also mood and mind also affects if you had a bad day or had a fight with your girl or your boss kicked your ass in the meeting,that also affects I believe.

    Best point would be to deload.Thats the reason I deload for a week every 2 months.

  • Intermittent fasting doesn’t work for everyone. I tried it and it didn’t work with Hashimoto’s. What do you recommend as an alternative?

  • This is why I am taking my weight loss super slow. I exercise 4 to 6 days a week. 1200to 1500 caloroes a day but I eat whatever I want. My exercises aren’t super high intensity. I am toning but scale isn’t budging much. But I think inches are coming off. I don’t feel overly tired or hungry either.
    I feel this will help me keep this as a lifestyle than just a diet for the moment.

  • What magnesium is best for those who experience a laxative effect. I tried the most gentle bis-glycinate and still had loose stools! I have been using a topical magnesium but I don’t know how much I need to be using to ensure I get all the effects!

  • Every time I have some workout/healthy eating question, I go on my home page and there’s Jillian with a new video! Thanks for the awesome insight! ❤️

  • Also, I have found that drinking water tends to decrease the desire for sweets. For me, eating something sweet makes me want to eat more sweet things.

  • loved this video!! question, what are your thoughts on the Smart Sweets candies? I’ve been eating them as dessert sometimes but I’m not sure if they’re actually healthier or not! ❤️

  • Helpful. Really trying to learn how to follow intuitive eating principles and learning to pay attention to my body. These seem to support that. I need to drink more water and eat a bit more fat, I think. Worth trying.