I’ve decided to make a list of all the first steps we should all take to keep focus on our goal to be slim and fit :-).
Here it goes:
Make a Decision
Eat each 3 hours
Get rid-off the GARBAGE
Drink Cold Water
Only one of each!
Step 1: Make a DECISION!
Understand that it will not be easy to re-educate yourself, that rehabilitation is a lifestyle change and that from the moment you decide to change your life , is no way back!
Step 2: EAT each 3 HOURS
If you stand long periods without eating , you will reach a period in which you will be so hungry that probably will eat anything in front of you, mostly of it fast-food. Once you ate all the food you were starving for, you start feeling full and after a while you will feel heavy. Then you will realize that you ate too much and regret it, am I right? To avoid this type of situation we should eat each 3 hours, but in moderation and discipline, not by chocolate, cake, pizza, cookies… When you are long periods without food your metabolism starts working at a slow pace to save energy. There is an account that I love and always try to disclose: every time you eat, your body spends 100 calories to digest it, so if you eat more often, smaller portions, it will spend more calories! Therefore, 6 meals a day is ideal, try-it!
Step 3: Get rid-off the GARBAGE
Forget the diets, lights, zeros, and try not to take anything that has bubbles! SWEET ? forget for at least 3 weeks and replace the sugar by sweetener, no bluhhhh, after a week, I promise, you will get used to the taste, and for those who want something even more sweet use the sweetener Stevia or Sucralose .
Step 4: Drink COLD WATER
Did you know that when you drink cold water, your metabolism to work a little faster? Why? Because your body works more to stabilize the temperature.
Step 5: Healthy CHANGES
Instead of the white rice and classic pasta go for breads, pasta and rice with beans, flaxseed, and cereal type, it will satisfy your hunger for longer, besides is excellent for doing some cleaning in your gut!
Step 6: Only ONE of each!
Learn how to assemble your dish: you can eat a lot of carbohydrates, but one, just one, understood? So, put on your head that on your plate can only enter ONE portion of carbohydrate, another portion of protein and the rest is salad, YES! eat some greens! (:
Step 7: WEIGH EVERYTHING
Buy a kitchen scale , it will help you! Without it you will not be aware of how much you are eating and so, may be sabotaging your diet, there are scales for 10€ ( mine was this value ). Start by eating 50g of carbs and 120g of protein , the rest is salad! (:
Step 8: FORGET IT
NO carbs after 18:00, from that time is proven that your metabolism works slower!
Step 9: INCLUDE
Include in your diet foods that help speed metabolism: coffee, green tea, ginger, pepper, cinnamon, water and lemon. E.g: Place slivers of ginger in your water bottle every day, put in cinnamon in your coffee, if you feel hungry, take black coffee with sweetener!
Step 10: ORGANIZE yourself!
Friends, work, live the reality! If you are a woman like me, you know what I mean, we have a house, a husband, dogs, work, emotions, diet, PMS, Oh My God! How will we achieve? Getting ourselves organized! Another very important thing: Do your shopping list, and do go to the market hungry!
Step 11: MOVE!
This time you will do some physical activity! Put your old pair of shoes, comfortable shirt and legging and go walking! But again, be realistic with yourself, no walk in the mall or with grandma! Walking at an intense pace for at least 40 minutes and check your progress, maybe later why not challenge yourself and go for a run? I love to run! It empties the mind and moreover keeps you health!
- 10 Steps To Fast Fat Loss (weightloss888.wordpress.com)