The Typical Day For Healthy And Long-lasting Weight Loss.
You do not know how to go about losing weight effectively and sustainably?
A diet is binding.
With this easy-to-follow program, you'll 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.
Diet and physical activity are two fundamental factors that must be learned to manage in order to lose weight healthily and sustainably.
I have listed all the stages of your day to make your life easier. Let the diet begin!
Breakfast
- A slice of wholemeal bread (less calories and more fiber and vitamins) grilled with a slice of ham cooked in a pan (to degrease it) and a fried egg (high in protein: hold without making you fat).
- A glass of orange juice (fructose and vitamins).
Morning snack
- A dried fig (rich in fiber to hold well to the stomach).
- An organic biscuit, like "sesame spelled" or "orange soy" (provides low glycemic index sugars to last the morning well).
Lunch
- 100 g of brown rice with 100 g of chicken breast (high in protein and low in fat).
- An apple cut into pieces in 3 tablespoons of cottage cheese 0% fat (high in protein and low in calories).
- A banana (enough to stall for the end of the afternoon).
Dinner
- A pan-fried vegetables (with half a zucchini, half a pepper, half an onion, 3 button mushrooms, cooked in a pan with a teaspoon of olive oil, a little salt, pepper and herbs from Provence). Ideal for supplementing fiber and vitamin intake while filling up on carbohydrates for the next day.
- A 0% fruit yogurt (let's not neglect the calcium).
- Half a mango. The fruits must remain a pleasure!
Your exercises
- Walk half an hour at a fast pace (to increase your metabolism and speed up weight loss).
- Back home, muscle yourself 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 taken from the psynetic method. It is fundamental during a diet to limit the loss of muscle mass.
- Throughout the exercises, drink the equivalent ofa 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 at the end of the afternoon, in the morning or even after dinner: it all depends on your preferences.
Energy balance of the day
Followed to the letter, this diet will bring you 1365 kcal per day (67 g of protein, 233 g of carbohydrates, 18 g of 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, i.e. 100 g of fat per day.
So, without depriving yourself and leading a healthy and balanced life, your monthly loss will be 3 kg.
Also think about go to bed early, to 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, the motivation is the key parameter to maintain at all costs.
Now you know how to lose weight naturally.
Your turn...
Do not hesitate to ask me questions about this program by leaving a comment. We can't wait to hear from you!
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Also to discover:
Preserve your Health by Adopting the Cretan Diet!
9 Ways to Lose Weight Naturally.
