proper nutrition

Refusal from fatty / fried / harmful / high-calorie food

Fast food, sweet soda, mayonnaise, margarine, chips, sausages and other artificial products, confectionery and baked pastries are not food! It is harmful calories and trans fats! Exclude also fat canned food, fatty types of cheese, cottage cheese and dairy products, lard, butter; limit consumption of sugar and salt.

Only natural desserts and only for breakfast

  • (Honey, dried fruits, jam, marshmallow, marmalade, as well as low fat milk ice cream)

Fruits and carbohydrates – before 5 pm!

In the evening, metabolic processes of the body slow down considerably, motor activity decreases; accordingly, the need for carbohydrates disappears.

5 meals a day: breakfast – snack – lunch – snack – dinner

After eating, it is necessary to stand or walk, but never to sit or lie!


Eat regularly, no more than 4-hour breaks between meals. In prolonged absence of food, the body begins to experience stress and ceases to burn fat reserves, so weight loss significantly slows down. Try to eat at the same time every day.

  1. Have dinner no later than 2.5-3 hours before bedtimeHave dinner no later than 2.5-3 hours before bedtime
  2. If you suffer from hunger pangs after dinner – no apples and grapefruits! It is better to drink 1 cup of low-fat kefir or milk (no more than 1.5% fat content), a cup of green tea or a glass of warm water.
  3. Drink at least 8 glasses of pure water daily
  4. Vegetables in any form, at any time in unlimited quantities (certainly, not at night)
  5. Consume protein food as much as possible, especially at dinner in combination with vegetables.

Balanced nutrition

It is necessary to include products from all six groups in the daily diet:

  1. Vegetables
  2. Fruits
  3. Dairy
  4. Carbohydrates
  5. Proteins
  6. Healthy fats

Minimize use of alcohol, and it is better to abandon it completely (increases appetite and contains a huge number of calories).Minimize use of alcohol, and it is better to abandon it completely (increases appetite and contains a huge number of calories).

Increase motor activity

fruits at blenderEven in 1.5-hour workout 2-3 times a week, your weight will be reduced 2 times faster than in the absence of training! If you have no time for gym, do morning exercises … If there is no time even for it; just move as much as possible.

  • If weight ceases to come off, make one or several fasting daysIf weight ceases to come off, make one or several fasting days
  • Do not refuse from food at all, no painful diets and exhausting workouts! Do everything with pleasure, so the probability of bad mood and irritability will be reduced to zero.

Some prohibitions are a temporary phenomenon!

Do not be disheartened about the fact that you will have to temporarily give up some of the usual tasty food. After your weight begins to come off, you will be able to pamper yourself with something delicious a few times a week without harm to your figure, if, of course, it will be in reasonable quantities and not at night.

These simple rules are more than enough to get a guaranteed stunning result in a couple of months, which will not go unnoticed by others! Try it; it is much easier than you think.