It is very important to step through this manual, because the sharp limit in the course of fasting is dangerous for health and in most cases do not succeed.

the basic steps

Step 1. Take a firm decision. Ask yourself why You decided to change, what benefits it will bring to You the (self-esteem, health, relationships, career).

Step 2. Record your decision on the paper and place it in a prominent place - it will not give You the set off of the road.

Step 3. Understand one simple truth: You do not only diet and gradually move towards a healthy way of life. To ALWAYS be healthy, slim and beautiful.

Step 4. At this stage, it should be understood that the process of losing weight without harm to health is possible only in the long run. For example, in order to lose 15 pounds of excess weight, need to lose weight from 3.5 to 7 months. Quick relief of body weight and associated with the hunger strike will harm the health and the weight will return.

Step 5. I understand that the point fat loss problem areas (thighs, stomach, buttocks, etc.) is impossible. The fat gradually from the body in deficiency of a calorie.

Step 6. Talk with family members about your goals. Explain to them the benefits of this event, are required to behave with understanding.

Step 7. Get promises from relatives that they do not hinder the achievement of the goal (for example, buying in a shared fridge sweet, fatty, etc.).

stages of weight loss

Step 8. Mark the main stages of weight loss (optimal weight loss of 0.5 -1 kg per week). Award prizes for the achievement of a new stage, which will not prevent further weight loss (it is better to purchase the desired item of clothing or go to the cinema than to buy a cake). Example: achievement # 1: to lose 2 kg [prize] visit the cinema for an interesting movie; reaching No. 2: to lose 2 kg [award] purchase the new jeans, and so on.

Step 9. To find something interesting to do and to learn new things: teaches foreign languages, natural sciences, take the creativity (for example, singing, knitting, painting, photography). Go to museums and theatres, to watch good movies, read interesting books etc. Food will not be the main joy in life when you are so enthusiastic and happy.

Step 10. Totally abstain from the frying better cook, to boil or to cook for a couple.

Step 11. Refrain from drinking the sweet water, chocolate, pasta, potatoes, junk food and potato chips - with their help, you Will unwittingly from time to time to exceed the daily calories, which is the main reason for excessive weight.

Step 12. Eliminate the cakes. They contain a large number of not only sugar, but also fat.

Step 13. How to use sweet fruits and dried fruits and nuts.

Step 14. Eliminate from the diet all flour: white bread, crackers, drying, etc.

Step 15. Replace sugar with honey: a lot to eat, but you get the additional minerals and vitamins.

Step 16. Drink tea without sugar. At first it will be unusual, however, You can not only experience the variety of tea flavors and reduce calories, but to acquire the useful habit.

Step 17. Completely eliminate from the diet, sausages, dumplings, sausages and semi-finished products: manufacturer deliberately increases the amount of fat in such products, and also adds various preservatives and amplifiers of taste.

Completely eliminate from your diet sausages

Step 18. Replace pork and lamb for meat with low fat and fish (beef, Turkey breast, chicken breast, Pollock, salmon, etc.).

Step 19. Refrain from eating mayonnaise and sauces with high content of fat.

Step 20. Drink water in the amount of 33 ml of a 1 kg of your weight per day. It is involved in the chemical processing of fats into energy. Please note that tea, coffee, soup, etc. also contains water. But please don't overdo the caffeine - it's dehydrating.

Step 21. Use unrefined oil in the "cold" (for the filling) - they are much more useful than refined. For the thermal processing are not over 220-230 degrees is well suited refined sunflower or olive oil.

Step 22. Eat dairy products with fat mass fraction of 1-2,5%.

Step 23. 3 hours before bedtime do not load yourself with heavy and long for digestion of food, it is better to eat low-fat cheese, an Apple or drink milk.

Step 24. Eat hot food, it digests longer than the cold longer you will stay full. Do not rush to eat, to pieces - the feeling of satiety does not come suddenly, but only for 15-20 min. and besides, this food is better digested and assimilated.

Step 25. Try most of the carbohydrates (cereals, honey, nuts, fruit) to consume up to 14 hours, in the second half of the day will shift the balance in favor of protein (lean meat, eggs, dairy products). Vegetables will be useful in the course of the day.

Step 26. Regularly clean the body from toxins (this will help the vegetables, fruit, bran, dried apricots and prunes).

Step 27. Parasites often cause excess weight and we ourselves are aware of their presence. Spend the prevention of garlic, onions, pumpkin seeds and pine nuts.

Step 28. Avoid drinking alcohol. It is pretty rich in calories, but also can cause the breakdown of Your diet.

Step 29. Give up Smoking - the tobacco tar hinder the absorption of vitamins by the body, which is required for restriction of diet.

Step 30. Include in your daily diet foods that contain omega-3-6-9 fatty acids. They will help to boost the immune system, the cardiovascular system, maintaining the beauty of skin, hair and nails.

Write down everything you eat in a day

Step 31. Write down everything you eat in a day: so you get the picture: your diet and you will be able to calculate the calorie content, and will not engage in self-deception (many obese people are convinced that in the course of the day, eat a little, but these data make the surprise even of themselves).

Step 32. To begin to control of spent calories. It is best to eat every day the same amount of food (input) and at the end of the week, to control the result: if Your weight is reduced by 0.5-1 kg, all the right in the future is to use the same amount of food. If after a week the weight is increased or has not changed, it is necessary to reduce the number of calories (200 Kcal, then if necessary every week for 100 Kcal). To reduce the calorie content should be up to the moment when the weekly weight loss will be 0.5-1 kg.

Step 33. Do not exceed the limit of 250 Kcal per meal, this way you will speed up your metabolism.

Step 34. Divide Your 3 meals into 6 without an increase in the amount of eaten food - it will speed up the metabolism and fat burning.

Step 35. Conduct weekly monitoring of your condition: the measurement and recording of your current weight (better to do it in the morning on an empty stomach), take pictures. In the future it will give You additional motivation with an eye on the road.

Step 36. Get enough sleep. Lack of sleep increases the level of the "hormone of hunger" - ghrelin. The person unconsciously increases the need for excess calories.

Step 37. Take a contrasting shower. It accelerates the metabolism, strengthens blood vessels, strengthens the immunity, makes the skin supple.

Step 38. Have sex with your favorite person: You will be able to burn calories, tone muscle, and then to pull out the toxins (if to take a proactive stance). In the end, you will have to "pull" food from a sense of dissatisfaction (which is the most important thing, don't fill after sex). Gradually you will be able to develop healthy habits: eat right, cleanse your body, leading an active life. Extremely small amounts can sometimes eat high-calorie product (not recommended in the beginning of the diet). The main principle of weight-loss is to consume more calories than you consume. The higher Your physical activity, the more calories you "burn".

Step 39. If you have a sedentary job, and then try every 45 minutes get up and move for 5-10 minutes. During this time, you can take a break or to work standing up.

Step 40. Follow the same principle when watching TELEVISION and working on the computer.

Step 41. Start with easy walking for 15 minutes a day. Each week increase the duration by 5 minutes until you reach 1 hour. It is best if you are partially or fully replace the use of motor vehicles for Walking.

The step 42. When You reach the 1 hour walks, go in a high pace and reduce the walking to 30 minutes a day. Each week add 5 minutes until the total time reaches 1 hour.

The step 43. Depending on the health do the exercises at home. Start with 5 push-UPS, sit UPS and the downs the torso in the course of the day. Every 3 days add 1 extra repetition of the exercises to 15. Follows the same principle, by increasing the number of sets of exercises.

Start with 5 push-UPS

A step 44. You can continue to study at home or train in the gym depending on your goals.

Not the fasting! Minimum calories per day (for sedentary lifestyle) should not be under 1200 Calories for women and 1600 Calories for men. Drastic reduction in calorie threatens to decreased immunity, weakness. Better to compensate for the calories consumed regular exercise.