Hello, you can have dessert, it is fine to have one cheat day a week if you work out daily.
The effect of work out will start to show in your measurements after one month, but in weight, it can take three months of hard work for the weighing scale to go down.
Some people gain an extra kilo when they start working out, but the body is coming in shape.
Weight loss is a big challenge and not everyone's cup of tea. If you are working out, just don't give up. You don't have to starve yourself, eat, but eat right.
Count the calories everyday.
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