The tip number one most important tip your body must not think it is starving
You must eat often but small portions and trick your body.
Divide your meals into 6 to 7 portions a day
You should eat something small every 2 hours the brain will tell the body it has enough enegy and will not store food in fat pads. Always have a handful of nuts or other nuts ready to snack on throughout the day.
It will promote extreme fat burning and help you feel good throughout the day without losing energy
Drink plenty of fluids, make a lemonade from half a lemon and about the same size of ginger and stevia in 2 litres of water will drive away hunger and has only 10 kcal
Fool the brain that craves sweet, if you have a sweet tooth use sweet stevia, it has been proven that those people who felt a sweet taste when eating lost fat mass much faster than the group without a sweet taste flavour yoghurt, cottage cheeses, casein with stevia, it will help you fool the brain and lose weight much faster.
Add movement. Exercise preferably in the morning when glycogen levels have depleted it will help you burn fat faster. It can be walking, jumping rope, push-ups, kicking single exercises and other types we will gradually post. It is best to engage the large muscle groups of the back, thighs, chest, abdomen.
Encourage weight loss by massaging your whole body, if you massage yourself you will burn calories while doing it and you will even blood your skin. We recommend a blood circulation cream to firm the skin.
1-3 day avoid carbohydrates baked goods, corn, cereals, alcohol – you need 1.5 hours of aerobics to burn a bottle of white wine, etc..carbohydrate intake should be as low as possible up to 50 grams. Lemonade with stevia and yogurt, cottage cheeses or casein with stevia will serve as a substitute for sweet.
Day 4-7 start adding carbs – long grain rice, oatmeal, cereal day 4 40g, day 5 80g, day 6 120g, day 7 160g. If you’re going to indulge in wine, choose a wine spritzer and if possible leave consumption to these days.
Be prepared to shop for the whole week:
Cottage Cheese, Egg Whites, Tuna, Milk, Tofu, Chicken Breast, Ham, Seitan, Casein, Turkey, Nuts e.g. Almonds, Avocado, White Wine Vinegar, Dijon Mustard, Lemons. Olive oil buy cucumbers, broccoli, cauliflower, tomato, celery, carrots, zucchini, kohlrabi, asparagus, red radishes, eggplant, cut the vegetables into chunks and you have fresh vegetables all day long. You can steam or eat raw.
Get a scale with a body composition indicator.
Caloric intake should be no less than 1300 kcal per day and no more than 2000 kcal
Prepare to shop for the whole week.
Protein intake should be around 240 grams per day and preferably have cottage cheese before bed
Buy enough protein food the best is casein – from milk it protects against muscle loss
How much energy is in protein, carbohydrates and fat
1g fat 9kcal
1g alcohol 7kcal
Weigh yourself before starting the diet once a week in the morning the same after a week
Start at 1600 kcal.
If you have lost more than 4kg you are eating too little and need to adjust your energy intake and increase the amount you eat. If you are losing weight about 1- 2,5 kg per week. Everything is fine.
If you have gained weight it may be because your body has slowed down your metabolism and you are not eating enough and often, as I pointed out at the beginning it is necessary to trick your brain into thinking you are eating enough.
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