Eat very small servings — 200 ml of food at a time. Eat 5-6 times a day — every 3 hours. This eating regime helps speed up metabolism and burn more calories. Other than that, not having long breaks will help you keep from overeating.
Eat healthy foods. Half of the daily food volume should be fruit and vegetables. For one quarter, the diet should consist of protein products. Prefer non-fat meat and fish varieties such as keta, salmon, sardines, herring, anchovies and mackerel, from which you will get valuable Omega-3 acids. The remaining quarter of the diet should be carbohydrates – hard wheat pasta, potatoes, cereals, wholemeal bread. Completely give up sugar, flour, smoked meat.
Observe the drinking regime — at least 2 liters of clean water per day. Instead of water you can drink unsweet herbal teas, freshly squeezed vegetable juices. Refrain from lemonades, ready fruit juices, sports cocktails containing lots of sugar and empty calories.
To cheat hunger, eat hot food, it satiates faster. As a snack you can eat an apple, an orange, a few nuts, a rye crouch. If you really want to eat, brine the lollipop without sugar and after a few minutes the hunger will subside. And remember — feeling hungry is a signal that the body is feeling calorie deficiency and fat reserves are gradually melting.
Pick up suitable physical exertions for yourself. For example, walk in a quick step through rough terrain with hills and lowlands. If your city has a staircase with a lot of steps — about 100 — go up and down it 10-12 times daily. At home, you can perform push-ups, do tilts, swing the press, twist the hoop and jump over the jump rope. Spend at least 45 minutes a day on physical exertion.
Try to move more – walk on your lunch break, ride your bike, climb home stairs rather than elevator, arrange a general cleaning. Combining all these recommendations, you can drop up to three kilos in a week. But don’t stop there – keep working on the figure until your body takes on its best shapes.