A breakfast or brunch board can be an amazing way to get everyone into the act of creating their own healthy bites. Whether you're throwing a party for friends or putting out a spread for the family on Sunday morning, there is a breakfast board for every taste.

However, breakfast boards do come with a few puzzles to be solved. The most critical is how to keep the warm foods warm and the cold foods cold. The second is how to style the board without creating an unnavigable mess. You want guests to be able to get into the mix and create without everything ending up on the floor. And, the third, is to edit so that it's not too cluttered and has a focus. You want your guests to immediately see the focus of the board and to understand what they need to do without direction.

Here are seven healthy boards and some indispensable tips that solve these issues. (If you feel like cooking a little bit more, here are 87 Healthy Brunch Recipes You Need to Try.)

This board keeps things simple and elegant. If you use one premium product in your breakfast board, it elevates the entire spread. Case in point: Instead of using sausage or ham, use Prosciutto di Parma. A little bit of the paper-thin meat from Italy goes a long way. Pair it with fresh mozzarella, slices of ripe cantaloupe, a super-quick guacamole, and fresh sourdough bread. Sliced and hardboiled eggs with a touch of salt and pepper round everything out.

You can serve your favorite brunch drinks with this board, but know that a bellini would work great because the peach nectar will complement the fatty prosciutto.

Get the recipe for Charcuterie Breakfast Board.

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If you go the cheeseboard route, you won't have to worry about things that need to stay warm. Hard-boiled eggs can provide the egg portion, and blogger Foxes Loves Lemons also recommends asking for "breakfast cheese" at your local cheese counter. "The cheesemonger won't even blink an eye that you're eating cheese for breakfast, they'll simply point you in the right direction," she writes. This board is also an appetizing mix of sweet and savory, and her homemade apple butter is the secret that ties it all together.

Get the recipe from Foxes Love Lemons.

RELATED:How to Cook the Perfect Eggs for Every Cooking Method

The Baker Mama has tons of great ideas for breakfast boards in her new book, Spectacular Spreads: 50 Amazing Food Spreads for any Occasionseriously, these are works of art. Follow her lead and use mini cast iron pans to serve dishes that need to be warm, like scrambled eggs. She also uses a cute technique of slicing bananas and placing them on top of their peels, which looks great. Little prep bowls hold pesky fruits that tend to roll around, like blueberries and raspberries, and her mini jars of condiments are simply adorable. Also, the way she arranges the perfect pancakes in a diagonal pattern creates a moving focus to the board.

Get the recipe from The Baker Mama.

RELATED:The Best Pancakes in Every State

Another Baker Mama masterpiece, this Top-Your-Own-Oatmeal Board is next-level. Sometimes, it can be overwhelming for guests if your board has too many choices, but there are moments like this when abundance is the star. Oatmeal is such a simple thingit can't compete with the flashiness of waffles or the decadence of French toastthat the sheer number of toppings in this photo makes it more enticing. Plus, her sample versions in little mason jars serve as suggestions for your guests. Who said oatmeal was boring?

Get the recipe from The Baker Mama.

RELATED:16 Celebs Describe How They Make the Perfect Oatmeal

Cotter Crunch's technique for keeping scrambled eggs hot is genius. She scrambles and then bakes the eggs. Her technique is to blend just-cooked scrambled eggs with cream cheese and heavy cream. Then, she bakes the eggs in little mini casserole dishes for 10 minutes before serving. This prevents the eggs from drying out and ensures that you aren't stirring a dozen eggs in a pan right before your guests arrive. Plus, they stay warm in the thick casserole dish.

Get the recipe from Cotter Crunch.

RELATED:The Worst Mistakes Everyone Makes Cooking Eggs, According to a Chef

What's Gaby Cooking breaks out the mandoline. Keeping everything paper-thin does a few things: It makes everything look clean, the thin slices lay beautiful, and they don't stack up so they're less likely to fall. Plus, this makes everything easier to bite into and less likely to shoot across the room when slick cream cheese meets chunky cucumber.

Get the recipe from What's Gaby Cooking.

RELATED:We Tasted 10 Popular Canned Cocktails & This Is the Best

This brunch bar takes the idea of a toast bar and brings it to another level. The key with this board is the bread: It needs to be good. Half Baked Harvest's arranging trick is to fill every space and create a focus. "Arrange the fruits, veggies, and spreads around the eggs, as they are the 'heart' of the bar. I like to fill in almost all of the blank space to create a really pretty, over-the-top spread," Half Baked Harvest writes. Plus, follow her advice to go with what is in season: "For the fall, I'd swap in apples, pomegranates, and roasted pumpkin."

Get the recipe from Half-Baked Harvest.

Read more about building the perfect breakfast:

19 High Protein Breakfasts That Keep You Full

Gordon Ramsay Shares 4 Easy Tips for a Next-Level Weekend Breakfast

30 Nutritionist-Approved Healthy Breakfast Ideas

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7 Cozy Breakfast Boards That Won't Derail Your Weight Loss Goals Eat This Not That - Eat This, Not That

My breakfast: Mostly poha, upma or sometimes pasta with a glass of milk.

My lunch: Two chapaatis, a bowl of subji/ daal, sprouts with curd

My dinner: One or two chapatis with subji, and a glass of milk at bedtime.

Pre-workout meal: Sprouts salad

Post- workout meal: I usually have my breakfast after doing my workout, but if I am hungry, I also take a whey protein shake.

I indulge in (What you eat on your cheat days): All through these 7 months I didn't have a single cheat meal because I believed that if I worked out hard for six days a week, and would have high calorie meals on the seventh day, I would lose all my gains. My sole goal was to lose all the extra weight.

Low-calorie recipes I swear by: Fruits and salads

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Weight loss story: 'I lost 41 kilos in 7 months without a single cheat meal' - Times of India

Will Smith has been on a journey. The Fresh Prince actor and, you know, cultural icon, who recently turned 53, decided to keep things real back in May, when he posted a picture of himself to Instagram. Shirtless beneath his open hoodie, he looked less like an international movie star than a middle-aged uncle happily enjoying a few beers outside, maybe while tossing some horseshoes and minding the grill. Even as he declared in the caption, Im in the worst shape of my life, his 55 million followers were supportive.

That was just the beginning, with Smith sharing more underwear shots on the gram. The welcome honesty about his body turned out to be an extended before picture, with Smith announcing that hed be making his way back to action-star fitness, with an accompanying YouTube documentary charting his progress.

Since then, weve gotten glimpses of what it takes for Smith to carve himself up for his upcoming action roles, notably Bright 2 and Bad Boys 4. Thats meant squats, leg presses, dumbbell rows and shoulder presses, lat pulldowns, and even 3D scanning his body. (Probably not necessary for most people.)

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If youre wondering what kind of mental space Smith has been in during his project, hes shared a bit of a glimpse there, too, in a TikTok posted on Sunday. It opens with him in his bed, presumably enjoying a lazy Sunday, only to be reminded that, per the caption, Sundays arent an excuse to rest. (Worth noting: even movie stars need recovery time.) The Wild Wild West star promptly leaps out of bed, into a montage of situps, presses, dips, and so on. He doesnt look like hes having fun, exactly, but hes certainly not resting.

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Will Smith's Weight Loss Update Is Next-Level Workout Motivation - menshealth.com

The desire to satisfy an intense craving can be so powerful, sometimes it feels uncontrollable. Just imagine this: You were so busy at work that you skipped both breakfast and lunch. Now it's 1:30 and you see an open package of Oreo cookies on the counter right next to a bag of baby carrots.

Which package is making your mouth water?

Uh-huh. You've been there. You know what it feels like being drawn by a force of nature toward the fat and sugar, the crunch of the cookie, and its creamy inside.

As strong as cravings are, you can overcome them with tricks and techniques and not the willpower you just don't have the energy to muster. Following are helpful suggestions to fight cravings and reduce overeating, according to dietitians and nutritionists. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Giving in to cravings doesn't mean you lack willpower or control. It means you're human. "The craving response is an evolutionary mechanism designed to protect you," explains nutritionist and blogger Dena Gershkovich, RDN, owner of TheArtsyPalate.com.

"When we haven't eaten for a while, our bodies crave foods that are high in fat and sugar because fat is the most efficient source of energy, and sugar is quickly absorbed by the body," she explains. People make the mistake of restricting food and avoiding even nutritious between-meal snacks in an attempt to lose weight, but "the best way to avoid cravings is to prevent your hunger from building too much by eating regularly throughout the day," Gershkovich says.

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Cravings are strong, and they only get stronger when you try to fight them. "Telling yourself the food you crave is 'bad' actually increases cravings for it," says Melissa Mitri, RD, a dietitian for Wellness Verge. "Instead, allow yourself to eat a little bit of what you really want so in time, it loses its appeal."

Or try the delay technique, she says. "Instead of giving in right away, tell yourself that it's okay to wait. Often, this helps to reduce the likelihood of spontaneous eating in the moment. Plus, when you know you can have it at a later time, it becomes less urgent."

"Breakfast helps you start your day right and regulate blood sugar levels into the morning hours which also limits cravings later in the day," says nutritionist and personal trainer Jamie Hickey, RD, with Truism Fitness. Breakfast beats back cravings even better when it's high in protein. A study in Obesity by researchers at the University of Missouri found that eating a protein-rich breakfast effectively reduces brain signals that influence reward-driven eating behavior (i.e. scarfing barbecue-flavored potato chips; you know what we mean.)

RELATED:21 Things That Happen to Your Body When You Skip Breakfast

"Tea helps comfort and calm a hungry stomach while also hydrating the body so it feels full," says clinical nutritionist Christina Towle, founder of Hudson Valley Nutrition. She recommends teas like those from Good Pharma containing "adaptogens that add an extra boost of botanicals that satisfy the body without calories." Adaptogens are herbals that some small research studies suggest may counteract the body's stress response.

Pause and take a few deep breaths before opening that bag of Tate's Cookies. "Breathing can help you hit pause when you're experiencing an intense craving," says Mitri, who is also president-elect of the Connecticut Academy of Nutrition and Dietetics. "It works because it can help you to slow down and relax, so you're able to evaluate the situation and what's happening." Remind yourself that cravings are normal, and you will get through it.

When you are just dying to dive into a pint of chocolate ice cream, sidetrack yourself by doing something physical, even for just a few minutes. "Distract yourself by listening to a podcast or some music, walking the dog, hitting the yoga mat; do anything to take your mind off the food," says nutritionist Julie Mancuso, registered nutritionist and owner of JM Nutrition, a Toronto-based counseling service by registered dietitians and nutritionists. "Cravings only last a few minutes, so by the time you are finished with your activity, your craving will be a distant memory."

While distracting yourself may be useful for drawing your attention away from that bag of chips, certain consistent distractions can interrupt signals from your stomach telling your brain that you've had enough of what you were craving. A 2019 study in the journal Psychology & Behavior found that using smartphones while eating increased the number of calories participants ate.

Foods made with artificial sweeteners may reduce your calorie intake when you're eating them, but studies have linked them to consuming more calories throughout the day, says registered dietitian Trista Best, MPH, RD, LD, with Balance One. Best suggests reducing or eliminating refined and artificial sugar from your diet if you are experiencing issues with overeating or cravings

Stay satisfied all dayand avoid cravings that lead to overeating by eating these satiating foods at mealtimes:

Those are basic guidelines. For specific recipes to help you build a meal plan that fights cravings, read 10 Weight Loss Dinners that Actually Satisfy, Say Dietitians.

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9 Ways to Crush Hunger Cravings and Lose Weight Now Eat This Not That - Eat This, Not That

Exercise burns calories and helps you lose weight, is a very popular saying.

A new study that looked at how exercise affects our metabolism found that for every 100 calories we expect to burn as a result of exercise, most of us actually burn less than 72 calories. This means that simply closing your mouth is a more effective exercise than running.

Research shows that our body tends to automatically compensate for at least a quarter of the calories we expend during exercise, and undermines our efforts to lose weight through working out. The results also show that people with extra pounds suffer from caloric compensation, which makes weight loss through exercise even more elusive for them.

Yet research also suggests that calorie compensation varies from person to person, and that learning how a persons metabolism responds when he/she works out may be the key to optimizing exercise for weight control.

As we all know, in theory, exercise significantly helps with weight loss. As we move, our muscles contract and more energy is needed to activate ones body. The amount of energy required varies from person to person, but by and large in order to lose weight we need to burn more calories than we consume that day.

But this result rarely occurs. Quite a few past studies have found that most people who start a new workout program lose weight more slowly than expected based on the number of calories they burn during their workout, even if they strictly maintain their diet.

Then, using statistical models, the researchers were able to tell if the calories burned during an activity increased people's daily energy expenditure as expected, meaning if people burn relatively more calories as they move more.But researchers found they didnt tend to burn more calories.

The researchers concluded that exercise burns a few calories, period. They also said that to lose weight, you need to eat less.

But just before concluding, its important to remember that despite the data found in the present study, even people whose bodies compensate for 50% or more of the calories they expend during exercise will burn more calories a day than people who never leave the house.

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Exercise won't help you lose weight. Here's the disappointing reason why - The Jerusalem Post

In many parts of the country, it's that time of year when the idea to cozy up and relax might start to sound a little more appealing than grinding through a tough workout. Hey, no judgementin fact, if we told you eating more of the one fall food you look forward to all year could be a highly proactive way to avoid fall weight gain would you believe us? As it turns out, a dietitian saysthe quintessential fall harvest might help you stay in shape, in addition to its other amazing health benefits.

Keep reading to learn why pumpkin (yes, pumpkin!) could serve your weight loss goals this fall.

Then, want more good news? Check out why some nutrition experts are sayingbread could soon become less of a forbidden food.

Per 1/2-cup: 40 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 10 g carbohydrates, 3 g fiber, 4 g sugars, 0 g added sugars, 1 g protein

Let's start with the basics about this beloved squash. Ever studied the side of a pure pumpkin can? We just happened to have one on hand:A half-cup serving of Libby's canned pumpkin packs three grams of fiber and one gram of protein, with just 40 calories.

Those nutrition facts are a great start to understanding why pumpkin can be considered a boon to your efforts to stay trim.

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This slice of pumpkin might remind you of the way a cantaloupe looksand, like melons, pumpkins contain a lot of one particular substance: Water.

Registered dietitian and nutritionist Mackenzie Burgess, RDN, spelled out for Fox News why this works."Pumpkin is beneficial for weight loss because it's largely made up of water, so it is low in calories while still containing many nutrients," Burgess said.

Add to that the fiber content, plus low sugar, and you might see how pumpkin is a friendly food for delivering loads of goodness, with the power also to flush your body of some excess.

RELATED:One Major Effect of Eating Pumpkin, Says Dietitian

Here's perhaps the biggest challenge with taking advantage of pumpkin this fall: For the second year in a row, canned pumpkin is one of the grocery items that's currently affected by a shortage.

Fortunately, it seems like whole pumpkins remain abundant. Roasting a pumpkin can be relatively easy (in parts of Europe, they love doing this): Try slicing it into small sections, removing the seeds (consider toasting your pumpkin seeds, there's more healthy stuff in there!), then placing the pumpkin segments in a baking pan with shallow water to keep the pumpkin moist while you roast it.

When it comes out of the oven, pure your pumpkin and serve it as a side (think mashed sweet potatoes), or slice the roasted pumpkin further and add the cubes to a salad. Trythis Mixed Greens Salad with Pumpkin Vinaigrette or pumpkin pizza.

(We said it: Pumpkin pizza.)

Go ahead, feel great by doingall the things with pumpkin this fall. Test any of these33 Delicious Pumpkin Recipes, or even thisInstant Pot Two-Layered Creamy Pumpkin Yogurt.

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The #1 Fall Food for Weight Loss, Dietitian Says Eat This Not That - Eat This, Not That

All anyone wants to talk about with Rebel Wilson is the drastic weight loss she underwent this past year.

People are so obsessed with it, Wilson, who recently turned 40, told the Daily Telegraphs Stellar of her slimmer physique, but I get it.

The Pitch Perfect actress revealed she understands the fixation on her changing looks because she had a similar one on Oprah Winfrey while growing up.

Oprah is one of my heroes, the Aussie shared. Shes certainly struggled with eating issues and I would always watch her episodes when she spoke about that.

Winfrey has long been open about her ongoing battle with her weight during the 20-plus years she was a daytime talk show host.

For Wilson, losing weight wasnt about being a certain size or body weight but instead about loving herself and finding her inner siren something she celebrated by dressing up as a mermaid during her week-long 40th birthday party on Marlon Brandos private island.

Wilson has also been outspoken about another of the reasons she embarked on a Year of Health in the first place: She wants to have a baby.

It first startedwhen I was looking into fertility stuffand the doctor was like, Well, youd have a much better chance if you were healthier,' she shared during a Q&A with fans on Instagram Live in July.

The actress gave an update on her fertility journey while speaking to Stellar, saying its still a bit unclear if shell be able to have a family of her own one day.

I feel like [its] not over yet. Its kind of an emotional roller coaster. But Ive been trying my best, so whatever will be, will be.

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Rebel Wilson gets why people are 'so obsessed' with her weight loss - Page Six

Published on Oct 24, 2021, 11:10 am

Has the buzz around the K-pop weight loss diet left you all confused? Don't worry, we are here to help you. The Korean weight loss diet is based on whole foods, promotes more fiber consumption, and consists of traditional Korean cuisine. This diet is not just about foods you need to have, it also includes a proper workout routine to ensure efficient weight loss.

K-pop weight loss diet demands the consumption of minimally processed foods and the elimination of unhealthy carbs, dairy products, refined sugars, and wheat. Along with having healthy vegetables and wholesome foods, you need to maintain a regular workout that is based on effective K-pop exercises. Also, in this diet, you need to avoid snacks and other fatty foods like a plague.

Here are foods you can enjoy in this diet: 1. Mung beans and wheat-free dumplings, noodles, and pancakes are allowed. 2. Small portions of eggs, seafood, and meat should be added to your daily diet. 3. Vegetarians can replace the consumption of meat with King Oyster mushrooms, dried shiitake, and tofu. 5. Rice noodles and white rice are also promoted in this diet.

1. Wheat-based foods like pasta and pastries should be strictly avoided. 2. Eliminate dairy products. 3. Fried dishes, oil-cooked foods, and sauces are also avoided in this diet. 4. Foods that contain sugar like soft drinks and candy need to be eliminated. However, we suggest you reduce the intake of some of these foods that are otherwise considered healthy instead of completely eliminating them.

Korean weight loss diet also includes K-pop workout which helps in improving overall health and skin. What's more is the diet also includes a famous Korean side dish, kimchi, which has several benefits and may control blood pressure. However, the diet lacks proper guidance on how to balance the diet, which may lead you to miss out on the intake of some essential nutrients.

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Everything you need to know about Korean weight loss diet - NewsBytes

We all have heard the term water weight before also. When you measure yourself on the weighing machine, it's your total weight. You will be surprised to know that most weight in your body comes from water, which is the heaviest thing in your body, apart from your bones.

When you initially start losing weight, most of the initial kilos lost are in the form of water. When you restrict calories and burn off extra calories by working out, your body turns to glycogen for energy. Glycogen is a storage form of the simple sugar glucose and is stored in your liver and muscles until your body is ready to use it.

But glycogen holds onto water. It holds three times its weight in water. One gram of glycogen in your muscles holds 3 grams of water.

When you use glycogen, either through exercising or calorie restriction, you also lose water weight.

But when you replenish your glycogen stores, you can regain the water weight.

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Difference between water weight and fat weight - Times of India

ADELE has revealed her VERY healthy food shop following her seven stone weight loss - admitting that she "watches what she puts in her body these days".

However, the 33-year-old star still lets her nine-year-old son Angelo have "sugary cereal" and other treats.

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The Grammy-winner gave a rare insight into her super healthy diet as she took part in Vogue's infamous 73 Questions series ahead of her new album release next month.

Adele was seen carrying brown paper bags full of shopping into her huge kitchen - and was happy to unpack her goods on camera.

Stood in the middle of the super-chic kitchen - complete with teal-blue cabinets and a huge marble island - the mum-of-one admitted that this particular shop was more healthy than usual.

Pulling items out of the brown paper bags, the Brit star unpacked butternut squash, red pepper, red onion, coriander, leeks, courgettes, and avocados.

The host asked: "Am I looking at a typical grocery run from Adele?"

Pondering, the star replied: "Yes and no - this looks super duper healthy because I'm making a vegetable soup tonight

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"But normally I have some cereal, some sugar cereal, for my son and stringy cheese he loves, and milkshakes and things.

"But kind of yeah, I watch what I put in my body these days."

Adele famously shocked the world in May 2020 when she emerged 100lbs lighter wearing a tiny black minidress.

And earlier this month, the star addressed her transformation for the first time as she admitted that it happened over a two-year period and was down to her anxiety.

She told Vogue: "It was because of my anxiety. Working out, I would just feel better. It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone. I got quite addicted to it. I work out two or three times a day.

I watch what I put in my body these days."

Adele admitted that the regime isnt doablefor a lot of people, but said she was basically unemployed at the time.

Breaking down exactly what she would do Adele, who revealed she worked with trainers, said: So I do my weights in the morning, then I normally hike or I box in the afternoon, and then I go and do my cardio at night.

The mum-of-one went to reveal she now eats more than she did before and shut down reports she had tried fad diets, including the Sirtfood diet.

Meanwhile, fiercely private Adele offered fans a rare glimpse inside her lavish LA home in the latest video - even revealing her "most prized possession"; a framed piece of chewing gum from her idol Celine Dion.

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Adele reveals VERY healthy food shop after seven stone weight loss but still treats son, 9, to sugary ce... - The US Sun