What to Eat to Lose & Maintain Your Weight - Full Meal Plan

[@livelifeluv_]

Hey Joanna, it's June 2019 and you have come so far! Love and support, always! ❤

[@kawaiime3142]

It's june 2020 now ♡

[@ziczacwamia]

It's April 2021 now😄

[@Kiki-cb3hl]

Love your food choices but didn't you also make a video on food combinations, where you shouldn't mix carbs with protein in order to avoid digestion problems? Also you have said that fruit should be eaten on its own. I am confused.

[@UberGooberBlu]

We are learning so much from you. You look so beautiful and healthy we will maintain your plans and meals thank alot

[@angelicakirara9071]

This is very very useful tips. Thanks so much!

[@alexrivera987]

Thanks Joanna I just watch the video on your daily meals and Like it.Thanks again I just subscribe keep up the good work

[@lengly90]

can you please tell me in more details about your blender? I want one :)

[@jineeshpr]

Thanks for the video. One thing i have heard is that mixing milk and fruit is not a good combination. Probably it is better to check that

[@lisavictoria3872]

I wonder even

[@bby.kaylamarie]

can you make a just breakfast video please thanks your great and helping me be healthy!!

[@judithbroman8088]

I can’t wait to try the banana smoothie!

[@nurafidahmz5775]

hi Joanna, how do u prepare leafy vege n do u like to include potato as ur carb instead of rice? tq in advance! love ll ur videos!!!

[@weightlossprogram8626]

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[@lisalmenard3828]

Why didn't you put protein powder in your banana smoothie? Just curious. Thanks.

[@misskirigirl]

Lisa L Menard because she got all the protein she needed in her meals

[@Stargazer9900]

milk also provides protein as well

[@SandraLovesSun]

I'm assuming it doesn't take nice to her. But I'm only speaking from my own experience. I keep trying, but it's not working.

[@Yahshuaismyeverything]

Cus she dont need it she eats eggs and banana

[@fatboykeyz2818]

Dinner looks good

[@karinhasna]

hi joanna i love eat bread but i was told thas i can't i must never get it in my diet is that treu

[@hanny96kitty]

Do you have to have all the bread carbs bc I like to replace them with just more veggies!! Plz reply xoxo

[@hyeryoon]

Joanna do you usually not snack after you have your dinner?

[@annabgammel]

I am not Joanna, but If you are trying to lose weight, you should not eat after 8:00.

[@sarathesmurf5877]

I put sugar in the smoothie is that ok

[@MZANBOY]

HEYA JOAH! thnks for the video, just askin if in a week you eat that every time. i think its hard for me, i cant eat without rice; lol help help pls ;)

[@brightllightsacto08]

I've learned so much from watching your videos. I am pretty motivated to lose my weight now. I am going to start today.

[@strawberry3107]

+Sue Vue Great Job!

[@flow_me5061]

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[@kubicagoldhammer]

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[@謝佳珊-q3s]

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[@raisaalam8369]

I've been researching into weight loss and discovered a great resource at Alinn Diet Plan (check it out on google)

[@pupanmap]

I just found your channel 2 days ago and I have watched alot of your videos since then. I have to say You have a very lovely personality, really sincere :). you're my inspriration to lose weight now ^^. thanks Joanna, Keep up your good work :)

[@melitacowherd7761]

Dropping pounds is difficult by any means, but I've found a method that has enabled me to drop about three dress sizes. And I Am not done losing weight yet. The best part is that I now have more energy! If you'd like to learn how I was able to achieve this, go look at The Venus Factor site. If you watch the video clip it clearly shows everything. badassbutton.com/81-Venus-Factor-Video-895

[@terresaknepp8010]

Do males and females need to lose weight in different ways? That is what I heard when looking into The Venus Factor last night. I would like to have your thoughts and opinions. If you visit this website you can watch a video that explains it clearly. Made sense to me that i'm going to give it a look. Placed my order already. Check this page to prove it for yourself. badassbutton.com/53-Venus-Factor-531

[@florakhan2842]

PuPan true

[@NimoutheDragon]

What brown rice did you use? (sorry for the stupid question) but I'm just wondering what half cup of brown rice can be 70 calories? o.O

[@dessidelany8589]

What I'm absolutely loving about this is that every time I look up healthy foods and diets; it's always out of my budget. Or I'm given food I've never heard of that you can only get at a whole-foods market -which, where I live, there isn't one- and then there's a huge prep just to make like one freakin' (healthy) burger. She's making things I already enjoy and I know I can buy without killing my wallet. Epic!

[@daiseylaub4321]

My sister found this awesome dieting product that helped herself drop over 40 pounds in 6 weeks. Sadly its not easy but this 110% helped her amazingly. Click the link, enjoy the site, drop weight now. badasscontent.com/984333

[@Sindhukrishnan190]

3 years ago this was the first video I saw from your channel.. from then you never failed to motivate me through your workout and recipe videos! you are a true inspiration Joannah! loads and loads of love to you😍😍😍

[@kszoknyik]

I had 6 weeks before going on holidays last year, and I made an amazing transformation -many thanks to you, Joanna! I started not only working out but also watched out for the food (smaller portion and no more junk/sugary snacks). I've lost 2 pounds each week (I had a strict workout plan, too, where I targeted everything!) so by the end of 6 weeks I was 10-12 pounds lighter (and many inches slimmer). :)

[@TypesALot]

You are so sweet! I love to watch your videos - Favorite line, "I'm tired, but that's no excuse to eat crap!" LOL!!

[@JimNortonsAlcoholism]

Easy to do when you don't have to go to work

[@I.Am.Limitless]

+Jim Norton nothing easy gives rewards worth working for...keep that in mind

[@lizscreamsrad]

It's not easy even when you have the time. It's discipline. Exactly what I'm lacking right now lol

[@Ninokaz]

lizscreamsrad and money, if you can't buy your own food

[@louriechua4738]

Easy to do if your not working in the hospital. I am anaesthetic nurse in a children hospital and we have only 15 mins break in morning if you're lucky.

[@generalaffair7630]

Meal prep on Sunday or day off

[@StarlingofAzerath]

I feel sorry for health guru youtubers whose comment threads are filled with fucking spam for scam weight loss crap. Find something else to do with your lives people. Like actually watching the video and commenting on the video. Not spam

[@apoorvadewangan7105]

I'm so much motivated by seeing your video... Also I started doing work out while watching you... And I think I have found the best trainer ever...your motivating and inspiring words make me not to stop and really push myself further 😊...1❤ guys and I will be staying motivated

[@SandraLovesSun]

Watching in 2018? Like

[@suhanna141]

Thank you Joanna! I’m taking your advice in 2022. You’re so inspirational

[@QuirkyCurlyKenny]

can you do a meal plan video for this who hate all fish and milk ? I really can't stand the sight of any seafood and milk makes me nauseous

[@QuirkyCurlyKenny]

*those

[@ayishabayram6232]

Kenia Liz same

[@aliciatiller]

She has a vegan meal plan video, unfortunately with my tablet its kind of dumb nd it'd be too stressful to try and find the link or you, but try looking up her name and vegan in the search bar.

[@VolleyballMama]

Sweetpotatosoul is awesome too! Check out her KZbin channel

[@godreamer89]

You can also try unsweetened Almond milk. I have a issue with regular milk myself. ☺

[@BookWorm3515]

Hey could u please do 'a day in the life of johanna soh'?? Please? I just think it would be cool to see when you eat and when you exercise as well as live a busy life. Thanks for being an inspiration!

[@VK-fg6mq]

I always drink matcha tea👍

[@genieong9470]

Hello !! Im a full time student and i cant cook in my hostel. i only eat 3 times a day and my i eat milo/cereal/milk/apollo cake for my breakfast. Then i will take my lunch and dinner outside. and fruits as supper because i will be really hungry when i'm doing my assignment. i do lose weight but i cant maintain it. what should i do??

[@empirebeauty9448]

1 apollo cake is around 355kj.

[@Sasygrl31]

I made a banana smoothie today using coconut milk. Thanks for the tip about freezing the bananas! It was a delicious thick smoothie just like you said! Yumm!!

[@trynagee5650]

I love banana smoothies. I use almond milk. It healthier

[@Peachelliver]

I would NEVER be satisfied with this mini breakfast..

[@roseberry8574]

+KawaiiPettanko thats because you don't feed your body whats its need . when your body is satisfied nutritionally your gonna feel satisfied with less food

[@Peachelliver]

But as soon as I eat more, I put on weight rapidly...Rose Berry

[@roseberry8574]

+KawaiiPettanko the key is to look for food that give nutrition with less calories + every body has a shape and size you don't have to be stick skinny little fat don't hurt

[@gordthor5351]

+KawaiiPettanko Yes you would after a week or two when your blood sugar is stabilized. Obviously you won't be satisfied for 6-8 hours, but the whole point is to eat every 3 hours. Most people make excuses as to why they can't eat an optimum diet, without even giving a 100% effort to make it through the rough first week. "I don't like the taste of plain food". Healthy foods can be prepared to be quite tasty and even more so your taste buds will become much more sensitive when you don't eat so much rich and greasy foods. "I don't have the time to eat healthy". That's a load of BS because when you eat right you will have MUCH more energy, thus getting much more accomplished in a day. Once you have a system of preparing several meals at once meal prep takes less time overall. "But I crave my favorite (unhealthy) foods, so I can't live without them". Ironically, cravings are caused by eating crappy foods in the first place. Unhealthy foods cause a huge insulin spike, which in turn causes low blood sugar levels and fat storage. Cravings are caused by low blood sugar levels, thus when you eat foods that trickle glucose (blood sugar) into your system, there will hardly be any insulin response. Hence no cravings for a quick sugar fix (high glycemic carbs). The benefits extend beyond feeling great and looking your best physically. Your mental acuity will soar (the fog is lifted from your mind) and your health and longevity will reap the rewards as well.

[@eiliyanatorres4770]

I agree! As a high carb low fat vegan, my breakfasts are 500-800 calories. While it is a lot, it's so much more filling. And I have lost weight eating a lot on this lifestyle. You should read up on it (: you will be sooo much more satisfied.

[@sunnyrastin]

what a positive video

[@ritamunda9744]

your blender looks amazing.where did you get it

[@sonorasenora5911]

SO easy, nutritional, good flavors and 95% NO cooking...HOOYAH!!

[@giuliamollo3979]

Hi there Joanna, i am not english so sorry if my english won't be correct. I want to write to you because i have been having eating disorder since i was a little girl. Now i am 19. I sometimes try to stay healthy and not to eat junk food but other times i feel so alone so i need to devour food. i hope one day i will talk to you and to follow your suggestions. xoxo

[@giuliamollo3979]

***** Thank you! it's so important for me to achieve what has been so important for all my life. i hope one day i will reach my goal!!!! continue doing these very helpful videos :)

[@weightlossprogram8626]

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[@weightlossprogram8626]

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[@BabyNomso]

+giulia mollo hello Giulia, how are you doing? just checking up on you. I hope you're fine now. stay positive. #hugs

[@SpudWumper]

giulia mollo

[@yunruichua]

Hi Joanna! I used to LOVE chilli tuna and ate mine cold as a study snack when I was slightly younger. Recently I've been watching my diet and I tend to steer off canned tuna packed in oil and the chilli tuna that I used to use is packed in chilli oil and that really adds to the calories of the content. Do you know of any good brands of tuna that has chilli tuna not packed in oil? Thanks! (:

[@LEnka796]

What kind of blender do you have? I would love to buy it also and not sure which one, this yours look so good.

[@emilyasquith8768]

It's a kenwood smoothie 2 go. I have one ☺

[@Leyla-pq3fe]

7:00 “I LOOOVE TUUUNA” that voice is just priceless🥰

[@aesthetic07022]

I know right

[@jasminamezaks6618]

Miaow lee you can have put in rasbarrys strawbarys blackbarrys pinapple frozen cocunut anything you like as long as its not like juise oranges for example are jussy :-) hope you enjoyed

[@everydayrants663]

, thank you for the healthy meal tips I love oriental food but anyways I just want to say I compliment you are very cute and very knowledgeable I think that is very hot thanks for the tips

[@hidetolove]

My favorite smoothie is 1 cut frozen banana, 1/2 cut frozen avocado, a handful of spinach, and about a cup of orange juice. It's so creamy, and sweet! In the summer I make the same smoothie almost every day!

[@ashleyconnolly900]

I watch this while eating icecream

[@florencebeale4097]

Ashley Connolly >> I found The 3 Week Diet discount link. Follow steps inside, enjoy. ==>>the3weekdiet22.blogspot.com>>> hope it helps?

[@MariniSol]

Love it! Everything looks simple and delicious, Thank You :)

[@pamcmedina5873]

Gonna try this after Christmas 😆😆

[@iiwatermelonii2306]

Lol me too o don't wanna miss out the good and yummy food

[@meenusakthi3772]

R u taking nearly 1445 calories, ,,,but am taking only 900 calories,,,,,700 calories am burning in exercise, ,,,,how u consuming all I don't know,,,,am taking water nearly 3.5 litres,,,how u consuming water in between, ,,,

[@priyankagurnani1]

so simple n cost-friendly!

[@goo59ber6]

Wonderful vids for working or retired crazies who can't sit still. Community College classes on the cheap in the Arts' genres and coffee, my major sin. You have definitely made the folks down at the VA Hospital Clinic very happy. A major issue even many of us "Boomers" have is NOT PLANNING-LISTING MEALS FOR GROCERY SHOPPING like our grandmas did. I "live" in the local Asian markets. My granddaughter thinks Lee Kum Kee is my girlfriend and leaves her stuff in my pantry. My best friends aka "kitchen mistresses" are my 1964 original National Electric (before they became Panasonic) "Rice-O-Mat" steamer and the new large French press. The well-used 12 cupper died peacefully at the ripe old age of 10 years. Two poems honoring them accidentally made the cut in our annual lit mag. Dad being a black-tie only Maitre'd with mom a professional 'nosher' gave me a love of messing about in my kitchen. My Irish mom's passion for all things Nihongo altered my childhood. My vocabulary leaned toward wasabi, udon, soba, tamari, sushi, and sashimi. My original '50s Chicago 'hood' gave me the really "good stuff" from Polish, Greek, Italian, Balkan, Lebanese, African American, Jewish, French, German, and "Scandiwegian" cuisine my fat glands dearly love. So, you have become one of my morning "GOTTA-DO-or-DIE-Semper Fi!" rituals. And I now list the meals FIRST then set up the list for shopping. One thing... I'm a bread addict and REFUSE to give it up entirely. But Kwan Yin smiled on me and I now have a source for killer pumpernickel and seeded rye from a grocer's "day old discount rack." And the Viet student-kids have harassed me (did 2 tours in Danang and fell in love with the biome) to sweeten my café sua with ONLY condensed sweetened milk...bye bye sugar. Anyway, you're a God-send to us old porkers. No more questions and parrying aggressive ads promoting BS and BigPharma toxins...all licensed by our FDA... "Free Diabetes for America." (My MD-Thoracic surgeon grandpa predicted their game-plan back in 1938!") Stay safe, "Mind the Gap!," and I hope you get lots of lucky $$$ in the red envelopes this New Year! Semper Fi! Flipper in Arizona

[@melindateh4365]

Erm...Hello Joanna :) I am 14 This Year And I Wonder What Was Your Routine During Teenage Years In Order To Balance Up Your Studies And Exercizes?? :) Hmm...In Fact That I Love Your Videos And Your Personality :P :D

[@annettegerber2894]

My good friend had dropped an crazy amount of weight so naturally I was curious. These people suggested that I google “sowo hope site”. As soon as I listened to their tips, I lost 14 and a half lbs.

[@melindateh4365]

Thank You Joanna For Replying Me :) ^-^ And Nope I Never Join Any pHysical Activities At School Becuz This Year Is My Checkpoint Year :) I Do Go To Gym NowadAys And It Seems That My Schedule Is Too Packed~ :)

[@no-1isperfect16]

Joanna Soh. for breakfast I take my multivitamin n eat my coco pebbles cereal or just a waffle cause I'm a very,very picky eater. and most times I get full easily is that fine. according to my doctor I'm good in my cholesterol n my height is 5'1. my weight was 127Ibs now I weight 122Ibs my doctor say my weight is good for my height. is it ok that instead of a lunch meal. I use ensure sake.

[@purepassion9784]

My lovely Joanna I have question.. I'm wondering, is it ok to stick to the same meal plan for 3 weeks or more, then I switch it in the next 4 weeks, because I'm college student, and I don't have a lot of time thinking what to cook. I mean I'm struggling to eat less, actually I'm not overweight but I'm trying to lose 10 kg and tone up, because I already lost 35 kgs last year, but this last 10 has been big challenge for me at the moment . if you give me some advice I will be so thankful . and I'm sorry for poor English T_T I love you from my bottom heart ..... waiting for you

[@maryamazam1876]

Hi joanna .. can we use chicken instead of tuna :) please give me answer

[@siramea]

+Maryam Azam yes, lean chicken, no skin, and cooked with little or no oil, eg grilled

[@vilmasyummyfoods4076]

Thanks for sharing Joanna. I’ve been a subscriber of yours way back in Philippines and I always followed your food ideas ever since. God bless!

[@baileycruz9145]

@joanna do you have a cookbook with all of your receipes. If you do let me know ...I am on a weight-loss journey and I am having a hard time finding snacks and meal ideas. I am starting to get bored and craving for stuff I shouldn't be eating. Please let me know..thank you.

[@jasondelves8758]

Hi Joanna, your advice is seriously probably the best on here, because its really nice food and you doing for the everyday person. Which I love your work.Thanks for all the good information. By the way have you got a boyfriend? I would have you anyday sweetie!! Ha,ha! Bye!

[@rashmiramanna8963]

Hi Joanna, I love your all videos. I follow most of the steps suggested. My body type is pear. My concern is I have big thighs and bum, As I work out I lose my face fat. I want chubby face. So how can I achieve that??

[@hinishawol4522]

What time do you have dinner? I've been told one should stop eating @ a specific time to avoid gaining weight...my mom says 5pm but I think that's not right :/ What do you say time for the last meal should be/stop eating completely?

[@natashaahmed]

Hi joanna I am extremely very sorry. I wanted to leave my comment on your tum, bum and leg exercise video, but mistakenly I left here. So it would be really appreciated if you answer my question, and my question based on your tum, bum and leg exercise video. Thanks in advance for understanding my situation.

[@airenehuffman1561]

Hi joana im 53kg. I tried to do lot if exercise coz i want my tummy to be flat..i wanna to try your 3 tips for healthy diet but when i ate bfast even after an hour i felt hungry..what will i do?..i want rice and vegies every meal coz when i dont eat rice makes me weak...hope you can help me.. I have big belly..thanks

[@sims2rmylife]

Hey Joanna! Love your meal plans. They are quick, easy, and cheap to make! Love it!! By the way, what is your height and weight? You seem to be eating around 1500 calories a day and that would be a lot of calories for a tiny person or very little calories for a very tall person.

[@Monalisa6067]

I'm loving your videos a lot really.. these are sooooo helpfull ...God Bless you. Do you have any videos of morning and evening routines, or a day of your life and rituals and about studies or 1 year/2years/5years plans for life...Love from Bangladesh.

[@saqhoward9670]

hey my name is saquoya I'm trying hard to loose 30 pounds for my birthday i weigh about 189 I'm 5'11 and i try to eat small portions of food but i snack i need help please

[@dyanmcmiller1722]

Joanna, are you a nutritionist, health coach or dietician? Your viewers are asking you questions that should be answered by a professional. I'm curious, what type of training do you have to offer weight loss and maintenance?

[@TheWildcatmeg]

Do you put anything in your green tea? What kind of jam do you eat (brand or flavor)? What kind of tea..does the brand matter to you? I ask as I don't like green tea by itself so always open to suggestions!

[@kkthekitty]

Have you tried an avocado mash to spread on toast, it is very delicious. I mash one half to a whole avocado, add salt, pepper, fresh lime juice, spread it on whole grain toast, and add one poached egg. Delicious and filling breakfast.

[@femdreaeth8661]

Hi Joanna, finally found the real information that I want..thanks Joanna..😀😊..Do you hit your gym soon after the breakfast or wait for a while?

[@milliejasso]

You are so amazing thank ypu do much for explaininh this very well!!

[@befitbestronglivelife7960]

Hi Carolina Gutierrez, Im a Professional Fitness Trainer and saw your question. It is okay to eat carbs with a side of protein at night as Joanna said in the video as long as you eat it at a decent time and not go to bed right away. It takes exactly 4hrs for your food to digest so like maybe not after 7pm.

[@pamela69a]

Hey Joanna, I notice you have a lot of wholemeal bread, i was told to cut this out completely what alternatives is there? Also I hate all types of fish any other ideas for lunch? Thanks I have done well with your videos loving everyone of them.

[@Nazally]

hi Joanna Soh, just curious, you only eat salmon for dinner? do you have anything like chicken, beef or lamb? best regard

[@47mmorton]

Thanks for the tips on meal ideas. You didn't mention am evening snack, so I'd like some ideas since you said to avoid carbs at bedtime. Thanks, Mary

[@binitapanja1483]

can you please advise about how much time we should give after our pre workout snack? means after havin pre workout snack how much time we should start our workout? please Mam

[@iswariyaananthanarayanan878]

Hey Joanna, in another video you have explained not to eat fruits along with your meal. But in this video I see you added fruits in 2 of your meals. I have started having a fruit and only after 30 minutes I eat something else. Could you please explain this

[@gwendolynjulien4851]

I am learning your way of eating healthy foods. I put raisins in my tuna sandwich and it makes it so sweet and healthy. Sometimes in my tuna sandwich l put chopped onion and celery so good and yummy. Love learning from you.

[@gloryernest191]

hi Joanna.. I'm taking mixed fruits for breakfast and dinner for lunch I take rice or cooked banana or any real food .. do you think I'm doing anything like loosing weight with that?

[@Proudhuman123]

I lost 10 kg in a month time and the reason is you . you give me inspiration . thanks

[@gbirdsong6295]

You make me feel like I can do this💯 Started my new lifestyle today. Thanks☺

[@riajaliofficial2767]

i choose some foods which have given how much calories it have but its also saying about fat and other things on that meal then should i just count the calories only

[@wheresmyrooptoff4056]

I keep thinking your little birthmark/black spot on your chest is dirt on my screen. No offense it's just funny to me haha. thanks for the video

[@istoleyourlatte]

But everyone say that you can't eat bread twice a day :/ how come you eat bread twice a day and brown rice??? Isn't that fattening? Please answer thanx

[@jansan6337]

unfortunately i work second shift. so i get up, thats one meal. then i go to work and later at night, thats a second meal. then its late when i get home, anywhere from 11pm to 12am. so thats the last time to eat which is between 12:30am-1am after shower. any suggestions for me, does my breakfast and lunch need to be bigger than yours?

[@butterfly1974able]

Hello there love Your videos I just wanted to know why do You have fruit with Your meals as appose to having them for snack is there a health benefit or are You just rounding off the meal ,

[@shihui350]

May I ask if you eat late night snack or snack aft your dinner if you're really hungry? :) and how long is the interval between your morning meal and gym?

[@selase1093]

Hey johanna.. i need your suggestion.. i heard tat daily eatin banana makes us fat..is it true? Ma brkfst is simply boil oats in watr and add one or two small banana n blendr... is it make me fat? I don use milk n sugar..only oats,watr n banana..i need ua help joh

[@lockheart619]

I like that you have small portions but it's still frequent. That way I dont have to have big portions and be sluggish til my next meal.

[@sharonbrunt8627]

hi . I've been watching Yor channel . I want to lose belly fat . I don't understand much about carps . wot the best foods to eat could u explain please . I want to understand more about the best foods to eat and understand more about what is carps etc thank u

[@seyonagro6057]

22april 2020 I am watching

[@suelashar9914]

Hi Joann, can I ask what type of green tea bag you drink? There's so many out there and I don't know which are real green tea without lots of fillers

[@MarieChang392]

I've learnt that you eat wayyyy more bigger portions than me and bread, rice, milk,cheese and bananas... is this what you eat to lose weight or maintain your current weigt

[@batoolbatool1809]

hey joanna kindly let me know about cheez type, which is good to maintain weight and healthy life style, bcs sometimes i crave for cheez

[@user-z57h]

I used to watch your videos 10 years ago found your account recently you have 2 million followers now wow, well done

[@rendyyl]

hi Joanna , i love to watch your video for heath eating.But i dont really know how to calculate all the calories on each ingredient. by the way, I am locate in australia and they like to use KJ instead of cal on the nutrition fact.How should i calculate my cal in a easy way?

[@bindu5034]

I love ur videos and much more information ur giving it's really true and it will work so from tomarrow Iam going to start to reduce my belly fat of course all over body fat..thank u so much joanna

[@rickecheverria3515]

2 bananas 🍌 + 2 oranges = 41 grams of fructose which goes straight to your liver and stored as fat...