A/MAKING THE DECISION
Why to lose weight?
It is simple to lose weight when you are prepared to make what it needs to be the person you want to be.
The list is long , you have to make it
When to make it ?
Procrastination is the danger to never start.
To deny to know why to lose 20 pounds is the main danger to do nothing .
Make the list
When you know that you want really to lose 20 pounds , NOW, the second step is how to proceed.
B/HOW TO LOSE 20 POUNDS.
1/ STOP TO ADD SUGAR
WHEN DRINKING :
- Ban all soft drinks, sodas and other fruit juice .
- Stop to add sugar in your drinks: teas , coffee waters.
WHEN EATING AND SNACKING
- Ban processed food and dressing with added sugar
2/ EAT CLEAN FOOD
Eat Organic as often as you can.
Read the labels and avoid GMO and all food with chemicals
Start to know what looks like 200 , 300, 500 cal of your favorite food.
Make portion and control them
Combine the different nutriments to enjoy a nutritious meal to burn your fat with full strength energy.
Avoid starchy food, keep a plant base diet with proteins , fibers, good fat .
C/EVALUATE THE CHOICES YOU HAVE TO MAKE IT
The choice to make it, depends of your own obligation . Is it doable? your evaluation must check every needs , time, energy and money.
It is better to start with a first step you control than to play the caterpillar, you are not a butterfly to be.
1/Quick : Make a turn in your life style.
Everything has to change, empty pantry and fridge .
2/Slow : Giving up one thing at a time to integrate the change without rear view option.
Both are working with similar results after 2 years .
I often said:
“You program yourself to make it happens,
I give you the right tools to achieve .”
1/Fast move 4-6 weeks
- Cut off addition of sugar and salt in anything you eat or drink.
- Cut off all soft drinks, processed dressing prepackaged meals.
- Do not add sugar in tea and coffee.
- Start a nutrition plan: each meal must be limited to 500 Cal
- Breakfast: charged in proteins, fibers, good fats , sugar brought only from 1 fruit portion, berries kiwi, grapefruits are recommended,
- Snack with raw veggies, juices without sugar, few nuts
- Lunch with salads or steamed vegetable with a piece of lean meat or fish Make the dressing with a cream with avocado lime or just some lime juice and a teaspoon of nut oil
- Dinner at home just a soup and a herbal tea .
- If you need to have a social event go, eat as the others, drink water and when home make a tea.
- Fat burning soup ( detailed recipe at the shop )
Have a 7-10 days eating only the fat burning soup anytime you feel some hunger .
- Have I pint everyday depending of your activity , schedule for breakfast, lunch or dinner.
- Fasting during the weekend eating the soup all the day.
- If you have a workout plan have a breakfast type before workout, then have a soup after and for the rest of the day to adjust the weight loss from your goal.
- Plan few more days just eating fat burning soup to adjust your goal
- Have a snack with hummus , or a “mendiant” (nuts and dark chocolate), to have a small treat and be happy.
2/ Slow move 3 months
A/ Keep sugar at bay
We know that most of the disruption in health is due to sugar.
These are the limits admitted after multiple studies :
- Men: 38 grams or 9 teaspoons, 150 calories per day Women: 25 grams or 6 teaspoons, 100 calories per day
Read the labels before you buy something , do not buy products adding sugar, high fructose syrup and other sweeteners.
B/Do not add salt
There is salt added in all processed food
Stop to buy prepackaged lunch, snack ,salty nuts and other salty food.
They are addictive and health dangerous.
After starting to just be serious in cutting sugar then stop to add everywhere because your buds will be no more craving sugar, you will feel better and after 3 weeks of being 35-40 g /day of sugar for men and 25-30 for women, some weight is lost.
It is more difficult to cut the addition of salt, but it gives excellent results if it is done with the cut of sugar.
C/ Portion control.
Overweight is almost always due to overeating, most of the time with empty calories but not always.
It is good to start to eliminate these empty calories rich food and clean fridge and pantry from processed food , commercial dressing, high sweet desserts.
When this is done most people compensate with large portion, which is right during the change of food type, but a reduction of intake is important to continue to lose weight.
It is the moment to have an idea of what is the size you need to eat.
A very easy way is to acquire dishes to deliver what you need with a portion controlled you can feel free to adjust .
No more than 2 fruits a day
Keep your hunger quiet but without total fullness.
Snack with a celery stick and hummus or ½ avocado with salsa, the good fat with fiber and minerals will cut the hunger and let you have the energy you need at work.
D/ Introduce the fat burning soup in your routine. ( detailed recipe available at the shop)
Use the fat burning soup at your convenience :
Once every other day,
Everyday or more
Fast every week
One day per week eating only fat burning soup
This fast can be done alone or in addition with a workout .
When 20 pounds are lost by introducing the fat burning soup , the body shape has changed , it is time to think maintenance and design a nutrition plan to be the person you want to be.
You can reach a more spectacular achievement. It is your decision which will make the difference.