Choose a new way of eating, avoid fat and love exercise!
1. You must maintain a daily balance of 1700 calories.
2. But fat must make up 30% of total calories.
3. You must eat everything but in moderation!
4. Continue to eat 2-3 (at least) meals a day and not one big one.
5. If one of the meals is high in calories (due to a social obligation), reduce the calories in the other so you don’t get too far out of your metabolic calories.
6. If, nevertheless, one day you consume more calories, the next day do a detox (FRUIT, EGGS, ROAST – A SMALL EXAMPLE IS NEEDED!!)
7. Don’t snack!! You’re getting calories you can’t imagine!!
8. Don’t eat fried food.
9. Reduce fat in your diet in general. Avoid very fatty meats, prefer low-fat dairy products or light mayonnaise and cook all foods with less oil than you are used to. This alone is enough to reduce fat to around 30%!
10. Keep drinking lots of water!!
11. Weigh yourself daily and if you find that your weight is increasing, immediately limit your calorie intake (it is better to limit dinner and cut out sweets).
12. Try to exercise. It is a key factor in weight maintenance, makes the body harmonious, offers mental well-being and maximizes the results of the diet.
13. You will only stay at the weight you have reached if you set an upper weight limit, which you will never exceed again! If at some point you think “After I lost 15 kilos, it doesn’t matter that I gained 5 back!”, then it is certain that you will slowly gain it all and reach your original weight, if not higher.
14. If you think you’re gaining weight without eating, write a day of what you eat in a diary. Logging helps you become aware of your eating behaviour and in itself can solve the problem!
15. Go shopping full. Do not buy ready-to-eat foods. Read food labels and choose those with little fat.
16. Don’t eat standing up and don’t eat in a hurry!! Start your meal with a low-fat soup or salad. These will fill you up.
17. Avoid the second course. The mind takes some time to recognize that the stomach is full.
18. Eat slowly!
19.When eating out, avoid foods with many sauces or salads with various dressings. Choose salad with vinegar dressing. Go for chicken or fish – grilled or boiled – and opt for wholemeal bread. For dessert, choose sorbet or fruit!
20. Finally, let me remind you that when you lose weight, you also lose muscle mass. When we gain weight back, we gain mostly fat. So, every time the weight fluctuates, the body loses muscle mass and increases local fat, making the distribution of fat in the body disproportionate. So, try not to gain weight again, because what you have achieved with so much effort will be bad for your body.