What is a Nutritionally Complete Diet?

A comfortable life starts with eating well.

The benefits of a healthy diet can be felt pretty quickly. You will immediately have more energy, look better and, of course, feel better. You will sleep well and be more rested during the day. Your skin will improve. Your mood will improve. Plus, there is that amazing feeling of satisfaction when you get to respect the most important person in your life – yourself. 

If your eating habits are rubbish at the moment, you have no idea how well you will feel and how amazing life will seem once you start eating well. It may sound simplistic, but it is 100% true, without any room for doubt or discussion.

Unfortunately, many of us do not give much thought to what we eat and how we eat. Junk food, fast food, eating on the go, instant meals… our schedules (and bad habits) can be merciless and leave us little time to care about proper eating habits. 

Herbalife products can be a great way to improve your general daily nutrition and help you reach your fitness goals.

But before we get into that, it is important to understand what a nutritionally complete diet even means and how it can benefit us.

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Nutritionally complete: What does that mean?

“Nutritionally complete” means that the diet contains all the essential vitamins and minerals that are necessary for your body to function at its best. Herbalife shakes can be very handy for getting many nutrients that are otherwise difficult to take in through regular meals. Every shake is made to be a complete, healthy meal that is rich in nutrients and low in calories. What can be better than this?

Essential nutrients are various vitamins and minerals that we need to live, function, and stay healthy. We cannot produce these nutrients on our own, so we need to take them in through food and drink. 

For example, Vitamin C is one of the most important vitamins in our diet. We can get it through fresh fruits and vegetables (the best way) or supplements (second-best option). Not getting enough Vitamin C can have nasty consequences, such as a weakened immune system or slower healing of wounds.

So, what is a nutritionally complete diet?

To put it simply, it’s a balanced diet. That means eating a variety of foods that give you the necessary nutrients you need to be healthy. Eating lots of different foods is important, as there is no single food that provides everything you need.

Why should you bother with a nutritionally complete diet?

Yes, there are much easier and tastier options out there, but it is of great importance to have balanced / nutritionally complete meals. There are some obvious symptoms of a bad diet; you may gain weight, feel sluggish and without energy, and just generally look unhealthy. However, there will likely be more serious health issues that only develop later in life and which may be too late to fix.

Why do many of us not have nutritionally complete diets?

The tragedy of today’s lifestyles is that many of us do not pay nearly enough attention to what we are eating and how we are living. Long work hours and commutes leave little time for cooking and food preparation. Fast food tastes far too good, is too cheap and too available.

Cooking takes time and thinking. You need to think about what you are going to make, you need to buy the ingredients ahead of time and then you need to prepare them. 

However, once you get the hang of it, you realise how cheaper, healthier, and incredibly rewarding it is! Once you start making your own packed lunches for work, there is no way that you are going for fast food breaks ever again.

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Can Herbalife products help you live healthier?

Herbalife’s range of products are made to be a healthy complement to your daily life. The Formula 1 Shakes

are nutritious and balanced low-calorie meals that contain all the key vitamins and minerals that you need in food.

The shake is ready in a few seconds and can easily be taken along with you wherever you go. You don’t need to worry about cooking or buying ingredients in advance; your healthy meal is always at hand. 

If you want to know more about Herbalife products and how they can help you live healthier, take a look at this article.

Summary

We hope you enjoyed reading our short guide and picked up something that will be of help if you are trying to lose weight. We really believe that Herbalife products are a great way to lose weight and be healthier. If you are interested, take a look at our weight loss programmes by clicking on the link below.

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Counting Calories and Losing Weight

If you have ever been interested in losing weight, you must have heard of calorie counting.

The general idea is to count the number of calories you are taking in through food and drinks during the day. By doing so, you will be aware of what your daily nutrition habits are like, and you can then decide to consume fewer calories (to lose weight with a calorie deficit) or more calories (to gain weight).

The concept sounds straightforward enough, and really it is. When done correctly, counting calories can be a great way to control your weight or help with your weight loss programme.

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First things first. What is a calorie?

A calorie is simply a unit of energy; to be precise, it is the amount of energy necessary to raise the temperature of 1g of water by 1°C. For us, when we talk about calories in food, we are actually speaking about kilocalories – kCal. One kcal is equal to 1,000 calories.

1kcal = 1,000 calories.

Don’t get confused – when people speak about calories in food, they always mean kilocalories.

We need energy to function and carry out daily tasks; in fact, we need energy just to stay alive and breathe, and taking in calories gives us that energy.

Keeping track of calories used to be difficult, but with modern fitness apps, such as MyFitnessPal, it is surprisingly easy. You just log your meals and portion sizes into your app, either putting it there yourself or choosing from millions of different food items available there. Some apps can also track your water intake – which is an essential part of a healthy diet.

Why count calories?

The purpose of counting calories is to adapt your diet to your personal needs.

When you start doing it, you will be able to play around with the amount of food you are eating to achieve a specific goal.

For example, if you are interested in losing weight, you should consider eating fewer calories than you need during the day (a calorie deficit). If you are looking to maintain your weight, you can just keep doing what you are doing. If you are looking to gain weight, you start eating more and enter a calorie surplus.

Different foods contain different amounts of calories.

For example:

1g of fat = 9kcal

1g of alcohol = 7kcal

1g of carbs = 4kcal

1g of protein = 4kcal

How many calories do you need?

The amount of calories you need depends on several factors. Your gender, age, and weight influence the number of calories you need daily. If you are young and in good shape, you are burning more calories than someone older and much less fit.

The bigger the body, the more calories it needs to function.

The more physically active you are, the more calories you burn. Running, walking, exercise – these are all great ways to increase the rate at which you burn calories.

How do you count calories?

There is only one way that makes sense, and that is by reading the label on food packaging. All foods are required to display the number of calories per serving or per 100g. If you are using an app like MyFitnessPal, there are loads of foods that are already pre-loaded or entered by other users, making the process much easier and quicker.

Herbalife meals also make it easy to count calories. For example, a Herbalife shake made with skim milk contains only around 230 kcal, along with loads of necessary vitamins and nutrients.

Count calories like a pro!

The easiest way is to use a food tracker such as Yazio or MyFitnessPal. You just enter what you are eating and the portion size, and it will calculate exactly how many calories you are taking in.

Pay attention to serving sizes.

Fast food and junk food often show nutritional information for tiny serving sizes on the labels. This way, they appear to be healthier than they are.

Buy a kitchen scale.

You will often need to measure the amounts of food you are preparing to calculate calories. This will also help you control serving sizes.

Once proper nutrition becomes a habit, you can even stop counting and rely on your experience and feeling to continue eating well.

I am counting calories, but am not losing weight!

It is not possible to be 100% accurate with calorie counting; consider what you are doing as a best guess.

If you feel that you have been sticking to a calorie deficit programme, but have not lost any weight, try reducing the daily amount of calories you are taking in by 200kcal or so. Wait for another week or two, and you should be seeing some progress.

Also, keep in mind that your physical activity impacts your calorie burn rate. The more active you are, the more calories you will burn, and the larger the deficit you will create.

And vice versa: the less physically active you are, the fewer calories you will burn. This makes it more difficult to create a deficit, and you will have to eat less.

Is counting calories a good idea?

The short answer is – yes. The more complete answer is a bit more complicated.

Calories are a great measure of how much you are eating, but they don’t really tell you what you are eating. Calories don’t tell you anything about the quality of the food that you are eating.

On paper, you could eat 1,000kcal of chocolate or 1,000kcal of fish and broccoli, and lose weight with both. In practice, 1,000kcal of chocolate won’t help you feel full during the day. The same amount of broccoli and fish surely will.

There is also the whole other topic of vitamins, minerals, and other nutrients that you need to eat to feel good and healthy, and which you just don’t get from 1,000kcal of chocolate. Calories don’t say anything about the quantities of vitamins and nutrients that you are taking each day.

When counting calories can be helpful

– If you are having difficulty understanding why you are not gaining or losing weight;

– If you are tracking specific fitness or athletic goals.

When counting calories can be unhelpful

– If you are at a healthy weight already and have no problems maintaining it;

– If you want to concentrate on food quality and tracking micro-and macronutrients;

– If it kills the enjoyment of making and eating meals.

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How Herbalife can help

If you are interested in counting calories, Herbalife products can be of great help.

Know exactly how many calories you are eating.

The serving sizes are easily controlled and measured.

Great nutrition.

All Herbalife meals are made to provide you with optimum nutrition and contain 24 key vitamins and minerals. The high protein content helps burn calories, keeps away cravings and keeps you feeling full.

Easy portion control.

One shake is one portion. There is no unnecessary measuring or weighing.

Consistency & routine.

Herbalife shakes are easy to consistently include in your daily routine. You can have them on the go or take them with you anywhere.

Summary

We hope you enjoyed reading our short guide, and that you picked up something that will be of help if you are trying to lose weight. We really believe that Herbalife products are a great way to lose weight and be healthier. If you are interested, take a look at our weight loss programmes by clicking on the link below.

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How Much Weight Can I Really Lose per Week / per Month?

What is a healthy and sustainable rate of weight loss?

This is by far the most common question that we receive from our clients, and one where we always have to give the same vague answer – it depends.

A good general pointer is that a healthy rate of weight loss is around 2 pounds of fat per week or 8 pounds of fat per month. 

Now, this may not seem like a lot, but keep in mind that we are talking about fat here. Fat weighs far less than muscle, so losing 8 pounds of fat per week is going to make a very visible difference in how you look.

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The difference between muscle and fat

The (slightly revolting) image below shows one pound of fat and one pound of muscle. The difference between the two is staggering – it is hard to believe that both of those weigh the same.

Fat takes up a lot of space; it is relatively light but very bulky. That is why the most efficient way to measure weight loss is visual. You may not be losing much on the measuring scale in terms of pounds, but if you feel your clothes getting looser, you are definitely on the right track.

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A healthy rate of fat loss

Your rate of fat loss will depend on several factors.

The first one is how much excess weight/fat you have to lose. The more you have to lose, the quicker the initial results will be. For example, one of our old clients lost a crazy 36 pounds in the first 30 days of the Ideal Weight Loss programme. 

His secret? He weighed 352.67 pounds when he first came in! His result is not typical mind you, and in fact, he remains one of the best results we have seen after 30 days (he also followed his programme religiously).

He does, however, prove that weight loss results vary from person to person, and the more weight you have to lose, the faster it will go initially. As you get closer and closer to your target weight, the rate slows down.

Your lifestyle and general habits come into play a lot, too. For example, people who lead sedentary lifestyles will probably lose weight slower than people who are active and move around a lot. So, if you work out 4 times a week and eat healthy, the results might come sooner. 

Your age, your metabolism, how well you stick to your programme – these are all factors that will influence the speed at which you lose weight. 

The takeaway is that you should not be concerned with assigning random targets or numbers for what you want your result to be after a week or a month. The important thing is to pick a (proven!) plan that suits you and to stick with it. You might feel that losing 4 pounds a month is very little, but what if after 10 months you find yourself 40 pounds lighter? 

Every weight loss journey is really a marathon, not a sprint, and your goal is to find a programme that works for you and stick with it. The results will come.

Summary

We hope you enjoyed reading our short guide, and that you picked up something that will be of help if you are trying to lose weight. We really believe that Herbalife products are a great way to lose weight and be healthier. If you are interested, take a look at our weight loss programmes by clicking on the link below.

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Controlling Your Cravings

How to avoid and beat those awful hunger pangs.

You are no doubt familiar with the feeling of an empty stomach. You can feel hunger clawing at you from the inside, unbearable pangs that need to be satisfied immediately, no matter the cost. And, as it goes, you end up regretting it later. 

Feeling hungry is a normal reaction; it is our body telling us that we need to eat to keep living and functioning. However, with easy access to food nowadays, it’s hard to tell if we are indeed hungry or just bored.

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What are cravings?

A craving is when you are intensely thinking about certain food. In most cases, you crave something unhealthy.

If you restrict yourself too much from eating the food you want, it can negatively affect your mood. This can further increase the craving, and you will be thinking about that certain food all the time. The chances are, you will break your diet and regret it afterwards.

This can lead to a very negative cycle. Your mood gets worse because you are not eating what you want to be eating, and then the desire intensifies because you deprived yourself of the food you like.

The different types of hunger

We can split hunger into two categories; real, physiological and psychological, or mouth hunger. Even though they may seem the same, the two are very different.

Real hunger is when you are truly hungry for food, energy, and sustenance; it’s when you need to eat to continue functioning normally. Mouth hunger is when you would like to just put some food in your mouth. Cravings are the second type of hunger.

Food triggers

Just thinking about food gets you in the mood to eat, even though you want to avoid it. Today, with food so cheap and plentiful all around us, this is more difficult than ever. Supermarket aisles are filled with sugar-rich sweets, snacks, and other addictive foods. Fast food is cheaper, tastier and more present in our lives than ever. We are constantly bombarded with advertising for very tasty, very convenient, and very unhealthy food.

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Curbing cravings

By now, you are probably thinking that there is no hope and that resistance is futile. This is luckily not the case. All around you are people who are fighting the same battle as you and are coming out on top. Like all things, the process can seem a bit difficult at first, but with every day it gets easier and easier until it practically becomes your lifestyle.

So, how to stop cravings?

Eat regular meals and stick to a schedule – Don’t skip meals, and try to eat at similar times every day. Skipping meals will just lead you to become hungrier later, and have less control. Make sure to eat proper and balanced meals. If your body gets the nutrients it needs, it’s not likely for you to get hungry right after.

Don’t do your groceries on an empty stomach – With such easy access to a huge variety of food, grocery shops are our worst enemies when we’re hungry. Buy your food after you’ve had a meal. It will also give you the strength to avoid buying unhealthy food that is, naturally, available at eye level.

Pay attention to how you are feeling – Eat when you are truly hungry, not when you are bored or just want something to eat. Learn how to be aware of what you’re eating and when. Be present while you eat, put your phone away, and never watch Netflix with a snack by your side.

Think about what causes cravings – If you feel that you are having difficulties controlling yourself, keep a food diary in which you record what you eat and when, as well as how you feel before and after you eat. This will help you see what gets you in the mood to eat and if you are eating because of stress, boredom or loneliness.

Stay occupied – If you are busy and interested in what you are doing, you won’t be thinking about eating. Sitting for a long time and watching TV or browsing the web are often very boring activities and are a great trigger for unhealthy overeating.

Make meals their own activity – Only eat at mealtimes, without watching TV or your phone. Eat in your kitchen or dining room, not all over the house. You will find that you will eat less when you are paying attention to what you are eating.

Regular drinks – Unfortunately, not sweet or fizzy drinks, but water and tea. Hot drinks in particular will help you feel full and soothe you. Stay away from fizzy drinks and any supermarket juices, as they are full of sugar and calories. Make your own fresh juices, and – we can’t stress it enough – drink a lot of water.

Sensible snacks – Try fruits, nuts, and vegetables. Things like rice cakes, a few crackers, anything small that helps fill you up.

Don’t make one slip up into a catastrophe – There will be days when you make a mistake and indulge yourself a bit. It’s no big deal. Just avoid the mindset of “Well, since I have made a mistake already, I might as well make the most of it this evening/today”. This is a common mistake we all make and regret immediately after.

Remember, we all have cravings on a regular basis. It’s what you do with the mouth hunger that counts. Craving a certain food may result in weight gain and even addiction.

Take the time to reflect on your mood and emotions. See what can trigger the cravings. If you are aware of them, it can help you avoid unhealthy food and stay on track with your weight loss.

Summary

If you want to know more about healthy nutrition, check out our knowledge base. and how to get the most from your Herbalife programme.

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Foolproof Guide to Healthy Snacking

One of the questions we get asked most often is “What should I have as a snack between meals?”

The first thing that comes to mind is the packet of crisps in the cupboard. Of course, this isn’t something you’d want to eat when losing weight – for very obvious reasons.

Generally, if you are on a weight loss programme, you are going to be eating less than you usually do (but in a more balanced way, of course). A well-timed, healthy snack between meals is going to make the whole process much easier.

Yes, healthy snacks exist and can be of great help if you are trying to get in shape.

Here are our tips on how to avoid unhealthy foods and switch over to healthier snack choices.

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Out of sight, out of mind

This is the first and most important step.

If you do not have chocolates, cookies, crisps, and anything similar in front of you, you will not be eating them. It’s as simple as that. After a hard day, with your willpower reserves depleted, it is very easy to just reach out for that chocolate bar or sit and eat two packets of crisps in one go mindlessly. The same goes for boredom or stress; many of us snack when we are bored or stressed – and not hungry.

Go through your cupboards, get all the junk food and unhealthy snacks out. Give them away to someone you know or donate them to someone in need. Do not restock.

Serving sizes

If you find yourself wanting to reach out for unhealthy choices from time to time, be aware of portion control and servings. It is perfectly fine to treat yourself to crisps from time to time. If (and when) you do, have a smaller, 30g or 50g bag instead of the larger ones. If you are going to eat chocolate, buy a 40g or 50g bar, rather than a 100g or 300g one.

That being said, trying to maintain portion control on a daily basis can be very challenging for most people, and you may find it much easier to just stop eating junk food instead of trying to control it. Sure, treat yourself from time to time, but make that the exception and not the rule.

Be aware of what you are eating

Be mindful of what and how much you are eating.

It is very easy to put a large bowl of chips, popcorn or cookies next to you when working or watching TV, and find it gone before you even realise what is happening. Avoid doing other things while you are eating, and instead concentrate on what is on your plate, how you are feeling, and if you have had enough. You will certainly cut down on portion size this way and find yourself losing weight faster.

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Choose guilt-free snacks

Fresh fruit is a great choice. An apple, a pear, an orange or two – these are all healthy, tasty choices that will sate your hunger and get you the vitamins and nutrients you need. They will not overload you with empty calories and interfere with your weight loss.

A handful of nuts, such as almonds, is a good choice, too. Rice cakes can be filling and convenient, and some are also gluten-free. Anything along those lines, and in small quantities, is a great choice.

Dried fruit is a popular choice, but is quite rich in sugar and is easy to overeat. You will want to avoid it if you are on a weight loss programme.

For some more information about losing weight, take a look at our Herbalife for weight loss page.

Summary

The great news is that when you eat well for your main meals, the need for snacks diminishes. Protein-rich meals such as the Herbalife Formula 1 Shake. keep your insulin levels low and prevent cravings. You can also take a look at some of our own healthy snacks.

f you are looking for help for weight loss, check out our weight loss programmes, or contact us through the site chat!

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How to Stay Motivated When Losing Weight

How to stay motivated and keep going until you reach your goals.

The link between weight loss and motivation

How many times have you been told that losing weight is simple – just eat less and work out more? While this is generally true, we often end up losing motivation instead of those extra pounds.

The key here is to understand why this happens in the first place. What made you start your weight loss journey? Did you give yourself enough flexibility? Have you learned to celebrate your success, even if it’s relatively small?

Research shows that we may think we have more control over our behaviour than we actually do. Now, there’s no need to freak out: it means that there is more to successfully staying on a weight loss programme than just deciding that you are going to do it. Outside factors such as stress, anxiety, and the environment also play a very important role.

It’s crucial to realise that while we do genuinely want to lose weight, this includes doing things we are not too thrilled about. You will have to plan your meals in advance, cut down on unhealthy food, deal with cravings, etc. 

Hey – no one said losing weight is easy! But the great thing is that it is possible and is so, so worth it. You’ll need to learn to enjoy the process, think about long-term success, and not be afraid of asking for help. 

So, let’s talk about how to lose weight in a healthy way and always stay motivated.

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1. Set realistic goals

This is by far the most important tip to consider.

f you set unrealistic goals, the chances are you will end up abandoning your weight loss programme. It is highly likely that you will lose all motivation if you don’t immediately see the results you were looking for. 

Make sure that your weight loss goals and the changes that you want to make are attainable. With realistic weight loss expectations, you can prevent burnout. Drop the “all or nothing” approach and avoid having too many restrictions.

Don’t set out to undo all the bad habits you have picked up over the years in the next week. For example, if you feel that you have gained 20 pounds in the last two years, don’t try to lose them by the end of next month. The same goes for food choices and habits. If you have never been the type of person who likes to exercise, don’t make plans to run 3mi every day starting tomorrow.

A goal that is realistic for one person will probably not be realistic for everyone. Avoid meaningless comparisons with others. Think of something that works for you, and focus on yourself. Enjoy the process and the journey that you have set out on. Enjoy being slightly better today than you were yesterday.

Finally, even if you get off track today with that slice of pizza, make sure you don’t punish yourself for that. Be flexible. One mistake shouldn’t destroy your progress!

2. Track your progress

Another important step is self-monitoring.

If you work out, track your exercises. For example, you used to run for 10 minutes only, but are now able to jog for half an hour. Keep a food journal with all your meals or download a dedicated app.

Record these achievements and your progress, along with your emotions. By doing this, you make them more real and tangible, which gives you a visible reminder of how far you have come.

The most obvious way of tracking your progress is to use a measuring scale. It’s not the best idea to weigh yourself every day, though, as your weight can vary and some days you may find yourself plateauing or even gaining a few pounds.

A weekly weigh-in works best, as it gives a realistic result of your progress. It gives you the time to either congratulate yourself on your success for the week or think about improving or changing an aspect of your diet so that you can have better results next week.

3. Get motivated with others

Remember – you are not alone in this journey. If you can, join a gym or fitness community or search for an online support group. Sharing your progress with people with similar goals can really help you stay motivated.

We all need positive feedback to stay motivated. In fact, a lot of specialists say that people are more likely to follow through on a weight loss plan if they have social support. You can also share your journey with your friends and family or find a weight loss buddy to hold each other accountable. It’s also a great way to make new friends, isn’t it?

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4. Work on your surroundings

Make life easier for yourself by removing unhealthy snacks and high-calorie foods from your home. Try exchanging them for healthier options.

Having easily accessible junk food around you will put unnecessary strain on your willpower, and will make it more difficult for you to follow through with your programme. When having a meal, turn off the TV and don’t look at your phone. Not paying attention to what we are eating can cause us to eat much more than we otherwise would.

Plus, if you eat with your friends, family or partner, you will get a chance to spend more time with them instead of browsing through social media!

5. Use Herbalife products to help you achieve your goals

There are many great ways to lose weight, improve your diet, and live healthier. Using Herbalife products is definitely not the only way to achieve your goals; the tips above will work for any method you choose.

What makes Herbalife programmes great is how convenient and simple they are to follow. If you are interested in losing weight you may want to check them out.

How Herbalife shakes can help you lose weight

Herbalife shakes are simple and convenient – Researching what to eat, planning ahead, and preparing meals can be very difficult. It is also just too easy to reach for an unhealthy meal or a calorie-rich snack when you are hungry. With Herbalife shakes, you know you are having a healthy, low-calorie, and nutritionally complete meal. The shakes taste great, are ready in seconds, keep you feeling full, and are always at hand.

Herbalife shakes are healthy – Every shake is packed with loads of vitamins, minerals nutrients. The high protein content keeps you feeling full and curbs cravings for sweets and unhealthy snacks. Have the shake for breakfast for a few days, and you will feel a noticeable increase in energy and alertness.

Herbalife shakes make calorie counting easy – If you are counting calories, Herbalife shakes will make it even easier. There is no need to make complicated lists or scan bar codes. You know exactly what you are eating for every meal.

Herbalife shakes are affordable – Losing weight and eating healthy does not have to be expensive. A tub of Herbalife shake costs £23.95 and is enough for at least 21 meals. This works out to only £1.18 for every healthy, balanced low-calorie meal!.

Herbalife shakes are great with exercise – The high protein content provides you with energy and helps maintain healthy, lean muscles while burning fat. Whatever the activity, the Herbalife shake will be a great meal for your workouts.

Herbalife shakes are flexible – And are ready in seconds, so you can take them with you wherever you go. Herbalife shakes make your life easier and fit into your rhythm and schedule. They give you the time and freedom to live healthy.

Summary

We hope you enjoyed reading our short guide, and that you picked up something that will be of help if you are trying to lose weight. We really believe that Herbalife products are a great way to lose weight and be healthier. If you are interested, take a look at our weight loss programmes by clicking on the link below.

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