You don't know how to go about losing weight effectively and sustainably ?
A diet is binding.
With this easy-to-follow program, you will be able to focus solely on your weight loss.
Considering a healthy weight loss, when it is more than 5 or 10 kg, is not easy.
Food and physical activity are two fundamental factors that must be learned to manage in order to lose weight in a healthy and lasting way.
I have listed all the stages of your day to make your life easier. Let the diet begin!
- A slice of wholemeal bread (fewer calories and more fiber and vitamins) grilled with a slice of pan-fried ham (to degrease it) and a fried egg (rich in protein:hold without fattening).
- A glass of orange juice (fructose and vitamins).
- A dried fig (rich in fiber to hold well in the stomach).
- An organic cookie, like "spelt sesame", or "orange soy" (provides low glycemic index sugars to last you the morning).
- 100 g brown rice with 100 g chicken breast (rich in protein and low in fat).
- An apple cut into pieces in 3 tablespoons of 0% fat cottage cheese (rich in protein and low in calories).
- A banana (enough to stall for the end of the afternoon).
- Pan-fried vegetables (with half a zucchini, half a pepper, half an onion, 3 Paris mushrooms, cooked in a pan with a teaspoon of olive oil, a little salt, pepper and Provencal herbs). Ideal for supplementing fiber and vitamin intake while filling up on carbohydrates for the next day.
- A 0% fruit yoghurt (don't neglect the calcium).
- Half a mango. Fruit should remain a pleasure!
- Walk half an hour at a fast pace (to increase your metabolism and speed up weight loss).
- Back home, build up your muscles for 5 to 10 minutes the region of the body of your choice (one day the thighs and buttocks, another the abdominals, a third the back) using for example exercises drawn from the psynetic method. It is fundamental during a diet to limit the loss of muscle mass.
- Throughout the exercises, drink the equivalent of one glass of orange juice diluted in 4 glasses of water . It will give you the energy you need to tap into your fat reserves.
You can practice this workout in the late afternoon, in the morning or even after dinner:it all depends on your preferences.
Followed to the letter, this diet will provide you with 1365 kcal per day (67g protein, 233g carbs, 18g fat).
With a metabolism (energy used by the body) of 2000 kcal per day, you will spend a total of 2200 kcal through physical activity.
In the end, you will lose 2200 – 1365 =835 kcal/d, or 100 g of fat per day .
Thus, without depriving yourself and leading a healthy and balanced life, your monthly loss will be 3 kg.
Also remember to go to bed early , drink lots of water and to vary the menus to discover new flavors and not get bored.
Be sure to keep the proportions prescribed here, even if you replace the rice with pasta, for example.
Because if physiological factors are important to lose weight naturally and for free, motivation is the key parameter to maintain at all costs.
Now you know how to lose weight naturally.
