Yes, you can. And we are not talking about a miracle diet, but just how to use some small nutrition tricks with large effects, that will help you to lose weight in a healthy way. Because sport is very important when you start to lose weight, we will show you what exercises to do to archieve the maximum lose weight effect.

1. First week: Drink water early in the morning

Diet: The water is your best friend! It is recommended to start your day with a big glass of water, this habit should become reflex. Drinking water on an empty stomach will help to remove toxins from your body. Do not skip the three main meals per day, also.

As snacks, the best choices are fruits and fat-free yoghurt. Skip carbonated drinks, concentrated sweets and fast-foods!

 

Exercises: You have to exercise at least 30 minutes a day, whether you walk fast, climb stairs, jogging, stand up when you talk on the phone, you should know that in this way you are consuming calories and speeding up your metabolism.

 

Extra tip: Eat slowly and chew the food for 15 times. To register the feeling of fullness, the brain needs about 20 minutes.

2. Second week: Do exercises before breakfast

Diet: Eat whole grains with skim milk ( or soy milk ) or with fat-free yoghurt. Whole grains are a good source of carbohydrates, which privides slow release of energy in your body, and will help you to feel the need to eat less on your next meal. Replace caffee with green tea, which speeds up the metabolism. Pay attention how to associate the foods ( never combine meat with potatoes, combine it better with other vegetables and herbs ) and it is very important for your weight loss diet how you cook them ( without oil frying, grilled and oven only ).

 

Exercises: You should do exercises every day before breakfast, to consume the fat reserves located on your body. Every day, for example you can do a half an hour of jogging.

 

Extra tip: Be sure to include fiber in your every day meal ( vegetables, fruits and cereals ). Fibers induce the feeling of fullness and slow the absorption of calories.

3. Third week: Try to detoxify your body

Diet: It is time to start some detoxification tricks, which, in addition to health benefits, will help you lose massive weight. Early in the morning, in the water you drink try to squeeze some lemon, also try to include more vegetable soups in your daily main meals. Between meals, drink shock tea.

 

Exercises: Continue with the exercises you have done in the previous weeks. In addition, a massage will help you to eliminate toxins from your body.

 

Extra tip: When you can not get out for jogging, you can exercises lunges at home.

4. Fourth week: Choose foods with low glycemic index

Diet: If you want to lose weight, or to keep the weight you got, on long-term, try to include foods with low glycemic index or average in your diet. Thus, replace white bread with wholewhite bread or rye bread and white rise with whole rise.

 

Exercises: If you do not have time for jogging, try some cardio type exercises: up and down stairs for a quarter hour, for example.

 

Extra tip: Do not skip your sleep hours. Lack of sleep can disrupt hormones that influence eating appetite (leptin and gletin) and you will feel the need to eat more.

 

Why do you should not starve yourself?

Do not try to starve yourself, because your metabolism will slow down and your body will accumulate calories faster, rather than burn them.

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