Perhaps this is an unusual article on this site, especially recently. Previously, I used to write about personal effectiveness, including healthy eating with an example of my own breakfast (I already have different breakfast by the way).

Nevertheless, today I'll tell you how I lost 22 completely unnecessary pounds of fat over the summer. In fact, even a little less than in 3 months. It's been about a month since I manage to hold the weight of 200 pounds and I plan to loose another 10-15 pounds until the New Year. Now more about the method (I do not know if there are already researches/developments that describe the same, but I have made for myself a collective image of a convenient and effective weight loss.)

They set programs for ten employees with different lifestyles, all of whom had been dieting for long periods of their lives. This time they decided to do it the right way; Changing meals and exercise.

1.Nutrition

This is the most important element. And it's important to health in general. Highlights in the diet:

• no supper, or rather have an apple or a small piece of dark chocolate in the evening (not easy, but when you get used to you can do it easily)
• do not eat pork, lamb and fatty meat in general - focus more on chicken and turkey
• eat more fish, preferably steamed, although you can eat grilled fish as well
• eat meat/fish with vegetables: fresh or stewed
• drink more water
• do not drink coffee and tea
• no sweets (well, except weekends when you can treat yourself)
• no alcohol

In general, this is it, there was no more stringent requirements. The main thing is to eat moderately and not anything that comes into your hand, it is desirable to try to do it in about the same time. There are lots of good restaurants that offer business lunch menu and you can select the appropriate option.

Now I want to tell you what my meals were like:

Breakfast on your choice:

• oatmeal in the water (with natural flavors)
• oatmeal in the water with real apple/banana
• low-fat yogurt with apples

Lunch on your choice (approximately):

• vegetable salad + noodles with chicken
• vegetable salad + steamed fish with vegetables/rice
• vegetable soup + turkey with vegetables

Dinner on your choice:

• apples (green)
• nothing

2.Sports / fitness

The general idea is that you should do exercises. Training is for endurance rather than strength. What I do:

• Walking on treadmill - 30-40 minutes (starting from a speed of 5.5, now I walk on 6.7), 3-4 km
• training on ellipsoid - 20-30 minutes (10-20 minutes if you do it after the walk, 50-70 minutes if you do it instead of walking)

And now an important moment: stepper for home use. I have a simple one:

I train at home almost every day. 1200 steps per training (if you are just starting out, it's good to do 300-400).

Since the aim is to lose extra pounds and become slimmer, in the classroom I use belt as shown below:

You can buy a belt like that in a drugstore or in sporting goods stores.

Statistics

A crucial element of the process is statistics. I record the following data:

• Weight (I check my weight every morning)
• Walking on a treadmill, km
• ellipsoid, km
• stepper, steps

To make a more vivid pattern, I write down all the tens of pounds that is 91.5 writing as 9.15. Then the kilometers pattern will not be lost.

Plus, I revise the statistics on weight at the end of the month.

Conclusion:
You have to exercise! It's not hard to train, perfect wellbeing, you like yourself more.

Cons:

• need to put effort to do something (at least initially)
• at list a little bit, but restrict yourself in food (sweet, alcohol, forget about coffee)
• once in a month or two change clothes, since the old one becomes too big (although on the other hand this is positive)

In general, I highly recommend this weight loss plan to everyone!

Dmitry S.