The 10 Best Ways for Weight Loss and Weight Loss

The list below with the top 10 methods to lose weight is the result of independent research into the effectiveness of different waste methods. Because we operate in the middle of the field of waste, we think we have a good idea of ​​which methods work well and which do not. Based on this, we have compiled a number of basic principles that are universal. 

The list below is basically not arranged according to effectiveness. A method lower on the list can work just as well for you as a method higher on the list. The methods can of course be combined (and we certainly recommend this).

1. Write down what you eat - do not eliminate essential intake

This sounds simple and that is it. Write down what you take every day. What are you willing to delete? Start with that. You will see that you often eat out of boredom or bad motivation. Check out the snacks. These can rise sharply over the day and thereby contribute to an excess of calories per day.

When you have a good overview of what you take every day, you often immediately catch the cause of the extra kilos. In addition, it is a good start to start your waste process. On the basis of the list you can make a plan and after a few weeks much better for the day. It is also possible that you eat wrongly over the day. You can not get a feeling of hunger with better food because of better timing. Like later breakfast and lunch and / or dine at an earlier time.

2. Pay attention to bad carbohydrates

What you see coming back with most diets is an agreement about the following: industrially produced carbohydrates are bad for your weight. As it was named in the Atkins diet in the 70s to the Paleo diet  on the day of today - in fact they say the same thing in this area but always in a renewed packaging. The notion that "refined carbohydrates" are very bad is also supported by scientific research.

Leave industrially processed carbohydrates for a while, such as: 
- White Rice 
- White Bread 
- Pasta 
- Chips 
- Maize products 
- Soft drinks 
- All Fast food (burgers, fries)

More natural carbohydrates (slow carbs) that contain fiber, such as green vegetables, brown bread and non-woven rice, are, to a limited extent, good to take in during your waste period. Just do not take too much.

3. Pay attention to bad fats

Just like with the carbohydrates, you can also make a distinction between good (unsaturated) fats and bad (saturated) fats. So leave the saturated fats and focus on the unsaturated fats to get your daily nutrients and have no hunger.

Most refined bad fats come from industrial processing of food. 
Products that contain bad fats include:

- Pastry and Cookies 
- Full Cheese 
- Sausages 
- Salty Snacks 
- All Fast Food (burgers, fries)

Food with good unsaturated fats can be simply eaten and even healthy. The good fats are found in products such as (organic) meat and fish, nuts and eggs. Furthermore, you can of course just eat as much fruit and vegetables as possible, but all potato products are not recommended.

4. Eat as naturally as possible

A thousand years ago (and until recently) overweight was fairly rare. The enormously high number of overweight people today goes hand in hand with the rise of industrially processed food. From the use of fructose, the ubiquity of fast food or the use of microwave meals; a lot of food you eat has come about in a factory and not in nature. This has had some advantages, because more people can be fed, but it is not very healthy. In order to get rid of your excess weight, it is advisable to go back to your "roots" and eat more naturally produced food.

Look at your regular food pattern. What do you eat and what substances are in it? There is much to be said for the return of the traditional (organic) greengrocer, baker, butcher, cheese farmer and grocer. The food that you can see as "natural" or ecologically responsible is usually also grown locally. This ensures that the food is much fresher on sale than other food that comes from afar and needs to be frozen. So try to take food every day that is in any case directly traceable back to nature. This is not always easy, and perhaps a little more expensive, but it is also much healthier.

Think for example (all organic):

- Vegetables (except potatoes, corn and pods) 
- Fruit 
- Meat and fish 
- Nuts and seeds 
- Eggs 
- Natural milk products and cheese

In this context it is also important that, for example, the meat is grass-fed cattle and these are not fed by corn. Corn contains fructose and that is a huge fattener.

If you think about it logically, then it is true: the natural food mentioned is the food that people have lived on for years and years and have grown up on. Our bodies are organic machines that work best on this food. A good starting point for a naturally healthy diet is for example the The 7 × 7 Slimming Method  or the Low Carbohydrate 50 Days Program .

5. Moving always helps

A healthy and slender body is inherently associated with sufficient daily exercise. However modest, some movement is always better than no movement. So if you have a sitting routine (perhaps because of your work), try to bring in more exercise. Cycle to work instead of grabbing the car, or do your message once per foot. Everything helps for weight loss.

Keep it simple at any rate. What often happens is that people who are overweight like crazy go to the gym. In 90% of the cases, you will see that too much fitness quickly prevents them from doing so and that the motivation to lose weight does not change. It is better to gradually bring more exercise into your routines. When you walk a little bit every day, cycle and / or sport while you did not do that at first, you will always lose more weight than before.

If you find it difficult to start this then the help of a dietitian is recommended. They can give support and sometimes force you to move. This ensures that you break through your own boundaries and ultimately have a healthier body.

Also very good help are so-called training programs. The quality of these types of programs that are offered runs from very good to very good. So check this out well. An excellent program with many practical workouts that is currently very successful is The FIT Method . The positive thing about this program is that the exercises are simple and you can simply do them at home.

6. Get sufficient supplements

When you lose weight, you may feel de-motivated or depressed. This may be because you now have to miss certain foods and substances that you normally get. Sometimes there are simply addiction symptoms, such as stopping fast food. Fastfood gives you a lot of (bad) fats and carbohydrates to which your body has become accustomed.

Like smoking, quitting is much healthier, but your body nevertheless protests because it has become accustomed to the excessive nutrients. This can also have strong psychological effects, so you may be tempted to fall back into the old patterns.

Do not do this and avoid this by taking good supplements. Make sure you get enough omega 3, omega 6, zinc, magnesium, vitamin B. Fish oil is very good. You can always buy these supplements from your nearby drug store. We also find the online shops recommended if you are serious about losing weight.

7. Make a good planning for yourself

Good planning is a solid start for a waste project. Write down your target weight and how much time you want to take to achieve this. In order to arrive at a realistic planning, professional help may be required, but you can also read this yourself about realistic weight loss. Our experience is that people who make serious plans to lose weight are 5 times as likely to succeed than those who do not. This also has to do with the question: how much do you want it?

Let's say in any case that (healthy) 20 kg lose weight in a week is impossible, but that 5 kg in 3 months is too little ambitious if you have 30 kg overweight, for example. There must also be some ambition and want to lose weight.

First make a long-term planning (like 6 months ahead) and then make a classification per month, per week and per day. By making the steps small you can celebrate your successes more easily and stay motivated. Connect planning to food intake and the type of food you take. It is also advisable to plan your exercise and activities (such as sports) on fixed days. You must keep going, no matter what happens. Renunciation is not an option.

If you are afraid that you do not trust yourself, you can "punish" on not achieving your targets in the planning. For example, give a family member or friend a sum of money. They then pay a part of the amount of money to you each time you reach a target, but keep this if you renounce. Of course there are also other similar designs to come up with.

8. Get the support of your social environment

When you try to reduce your weight, it is not convenient and even demotivating if your immediate environment just keeps the diet. If your whole family is overweight then it is fairly easy to agree on a joint waste method (and program). But what if you are the only one?

So be clear in your communication to your social environment. You are going to lose weight. Do it for yourself and not for what others say. This also applies to people who want to stop you because they feel "too fat". Try to explain why you want to lose weight and what your goal is. You will see that most people become enthusiastic and perhaps even want to participate.

Whether you are going to lose weight together is also your own choice. On the one hand it is nice that you do it together, but if there is one person in the group is going to renounce, then there is the chance that this person pulls the rest in it. So keep your own goal in mind at all times and do not let yourself be influenced too much by what others do. You can of course also join a website or community for weight loss , where everyone wants to lose weight. If one person does not participate then there are still enough others who can support you.

9. Get help from a professional dietitian or program

Of course you can do weight loss yourself. But it is often more fun to lose weight if you know that you are supported and there is a tight program. The human being is now just that they want to achieve goals that are set. The experience is that people who lose weight with a dietician or program more often reach their target weight than those who do not.

The great advantage of a dietician is that he has professional knowledge about nutrients and eating patterns. You can of course choose this yourself, but you can be sure that a dietitian has more experience with losing weight than yourself.

A professional program basically does the same as a dietitian, but often in groups. The contact is also often online (over the internet). It is therefore up to your own preferences which form of support you prefer.

10. Adjust the waste method to your physical condition and circumstances

Just as beauty is subjective, there is no "our size fits all" method for weight loss. So first stand in front of the mirror and learn to accept what you see. Sometimes it is just a matter of self-image. And you also know that all advertising with models you see are the result of accurately edited photos. It is therefore important to have a real picture of yourself. After you have done that, and still have body parts where you want to lose weight, you will see that you become so much stronger in your motivation. Because you know what beauty is. And if you operate from strength, every method is so much easier.

It could also be that due to certain circumstances you have to have an adapted diet. It is possible that you have diabetes so that you can not follow the standard waste methods properly. Or you are allergic to gluten. Or you can not move because of an injury. And so on. Obviously, always take this circumstance into the method that you are going to start and do not take the diets indiscriminately. It is important that you always consult your doctor if your condition is bad.

That said, the best method to lose weight is your own motivation and will. So know why you do it. Not for others, but because you just want to look fresh, slim and beautiful! This makes weight loss effective and fun.

If you are interested in a program in which the above points are combined successfully, get our cookbook  full of delicious slimming recipes in-house today!

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8 tips for thinner or slim your legs

Great Legs for you

1.The gym is your best friend for slender legs

If you have one or two fitness machines at home, a gym membership is not necessarily required. Nevertheless, a fitness center can give you the support you need for slimming your legs. If you have been a few times, you will see that it is very nice and that you can already see results in a relatively short period of time.

Take a look at this specialized "leg muscles page" of Sportkrachtfitness.nl. Scroll down to the bottom of the page for 13 good leg muscle exercises, at home and in the gym (leg press, leg curl, leg extension, leg adductor etc.)! There are illustrations, so you get a clear picture of the exact posture, movement and execution of each leg muscle exercise!

2.Slowly build up strength & cardio for thinner legs

The human body can not be modeled as clay; it is set to slow changes. Nonetheless, there are many people who over-enthusiastically start to (excessively) train their legs for lean thighs and nicer leg muscles. They will do that job for a while ...

In a short time, endurance sports and strength training will be done as intensively as possible. One exhausts himself completely, sees no result despite the intensive effort and - out of disappointment & frustration - quickly stops. By overloading your leg muscles from one moment to the next, you will never get beautiful, slender legs.

Let your legs gradually get used to tax. Start jogging a few kilometers at a leisurely pace 2 to 3 times per week and a few sets of leg muscle exercises once or twice a week. Your endurance and strength will slowly but surely increase. You also have to expand and increase your fitness plan little by little. Extend distances by one kilometer every week ... Add 0.5 to 1 kg every week ... Increase the resistances a bit each day ... Add a few reps every day ... And always keep a few minutes longer.

3.Grab all the movement you can get for slender legs

Half an hour per week on the crosstrainer does not put a lot of effort on the dike for leaner or thinner legs. You will have to use your leg muscles several times a week, preferably intensively, prolonged and with resistance. Keep in mind that every use of your leg muscles is well taken care of. Stairs, walking, skipping, bending, squatting, kneeling and so on.

So during the day you can do a lot to train your leg muscles. Stretch your lower legs 20 times in front of you when you're waiting for the bus. Jump rope for 10 minutes during your lunch break. Always take the stairs instead of the elevator. Bridge small distances on foot and moderate distances to cycle. Preferably walk hilly routes. Buy a pair of skates. Bike back home as soon as possible. Etc. etc. etc.

4.For slim legs, apply variation in leg muscle exercises

Three times a week when a hamster in a carousel runs the lungs out of your body on a treadmill - in the hope that it will soon be over again - does not, of course, have a motivating effect. It is therefore important that you do something for thinner legs what you like and also provide sufficient variety.

Variation keeps the training of slim legs fun. Variation creates a certain amount of tension, challenge, fun & motivation. Also sports with others can - because of the social aspect - work very motivating. Especially within gyms all kinds of group trainings are given with a big "fun factor" such as Tai Bo, Zumba, pilates, spinning, street dance, yoga and so on . Exciting music usually also contributes to the experience and effectiveness of your leg training.

Variation and pleasure are not only ideal to stay motivated, but also crucial for effective fat burning and muscle building. After all, the more variation, the more different muscles you use and the more calories from fat reserves you burn.

5.Be patient if you want to achieve thinner legs

If you still have thick thighs, then you should remain calm, patient and positive, even if it is against it. It is especially important to keep an eye on your long-term goals. Do not stop exercising if you do not see your leg muscle exercises anymore. And do not immerse yourself in unhealthy food!

If you get demotivated quickly, this is a handy tip ... Do 3 and a half hours a week of cardio and strength training while listening to music or watching a movie or television series. You will see that it feels no effort to bring about slender legs as soon as you are genuinely interested in moving. In fact, you will now look forward to your sports nights and have a mountain of energy left over!

6:Use heavy weights for slender thighs

Do not be too soft for your leg muscles when it comes to strength sports. Your upper legs contain a large muscle mass that can be loaded relatively heavily. Do you use a 'leg press machine', 'leg curl machine' or 'adductor machine'? Then use enough weight and resistance. If your leg muscle exercises are too light, they have too little impact on your leg muscles and therefore little use for training thin legs. Muscle pain caused by acidification means that you are doing well!

Power sports is about strength; endurance is about time duration. If you can sustain strength sport for a long time, it is time to add more weight and resistance! As a woman you will not really get muscular men's legs because of heavy weights and high resistances. Your muscles become long and athletic, creating beautiful, slim contours.

7.Use angles of inclination for thinner legs

Ramps are ideal if you have thick thighs. Thanks to hills, stairs and fitness equipment where you can set the angle, you can very specifically train your upper legs. Ramps make a cardio exercise heavy, so there is a power aspect involved. Jogging in a hilly landscape, stepping on a stair stepper or walking up and down stairs as fast as possible helps to achieve efficiently leaner legs! If you have been pedaling intensively for a couple of weeks, you will notice that you sustain it once every week.

8.The right nutrition for slim, thin & thin thighs

If you want to achieve slim lower & upper legs, you should not go on a strict diet. The fat on your legs will never disappear if you systematically starve yourself. What helps is healthy, varied, balanced and sufficient, but moderate food!

Eating healthy does not mean little food. For nice & slim legs you just have to get the necessary nutrients. Especially essential proteins are important in training thinner legs. In addition, you need enough essential fatty acids, vitamins, minerals, complex carbohydrates, trace elements and dietary fiber to get beautiful, slender legs. These are the things you should eat regularly if you want thinner legs:

• Fish (both fat and lean)
• Vegetables (beans, green leafy vegetables, broccoli and others)
• Whole grains (wholemeal bread, wholemeal paste, brown rice and others)
• Fruit (banana, apple, kiwi, watermelon and others)
• Nuts & seeds
• Seaweed & mushrooms
• Lean meat
• Eggs (average 0.5 per day)
• Skinny cottage cheese

In addition, drink plenty of water and tea to ensure optimal removal of waste from your thighs and cellulite. Drink preferably small amounts of water throughout the day!

Finally

If you combine exercise and leg muscle exercises with a protein-rich diet, you will have visibly thinner legs within 5 to 6 weeks! Before starting with a measuring tape, measure the circumference of your thigh, lower leg and ankle and note them on a piece of paper. Then measure your lower and upper legs every week. You will see that your legs are continuously slimmer and tighter! For me, the leg muscle exercises in any case worked fantastically ...

Have you already put the above 8 tips for thinner legs and the weight loss of your thighs into practice?  You may interesting more about this please click at here.

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Weight Losses with Proteins

Do you want to lose weight and are you tired of following diets where carbohydrates and sugars take the upper hand? And do you want to avoid a 'yo-yo effect' at all costs? Then the protein diet (or protein diet) might be the waste technique par excellence for you. For 30 years, losing weight with whey protein has been a scientifically proven method that works effectively. See for example Erica Terpstra , she lost no less than forty kilograms thanks to a protein diet.

What is a protein diet?

The basic idea behind the protein diet is that carbohydrates cause shocks in your blood sugar level. Due to these fluctuations, the production of fat is stimulated. Especially sugars and carbohydrates such as rice and pasta are a danger. You eat too much of these fat makers.

The main goal of the protein diet is the reduction of carbohydrate intake and an increase in proteins or proteins that burn fat without consuming your muscle mass. Fish, meat and eggs form the basis of every meal in this diet. On the other hand, bread, potatoes, sugars, rice and alcohol are absolutely forbidden .

What makes weight loss with protein such an effective diet technique?

The sugar level remains in balance

By incorporating proteins into your body, large fluctuations in blood sugar levels become more stable. People with diabetes or hypoglycaemia can certainly benefit from this: by applying the diet in a moderate way and for a longer period of time, the inconveniences associated with these diseases can diminish.

Losing kilos quickly

In a relatively short time, you lose more than a few kilos with the protein diet, as with some other diets. Of course you have to keep in mind that you lose a lot of fluid and this is the largest part of the lost kilos. For people who hold too much moisture, the protein diet is therefore recommended.

Building up your muscle mass

You hear a lot, people who want to have a lot of muscle are going to take in a lot of proteins. Do you want to build muscle mass? Then with this diet you are certainly a step further in the right direction. The diet causes you to lose pounds, without reducing your muscle mass. Proteins are the building blocks of the muscles in your body.

What should you keep an eye on with this diet?

When you follow a protein diet in an extreme way, you have a chance of over-consumption of cholesterol. Do not eat too many carbs, but try to find a good middle way. This is of great importance for your brain, because these are kept alive by glucose. Follow a protein diet to lose weight in a good way, but not too long and too extreme! It is best to first apply it very seriously and then continue to build with a variant, where you can and can eat carbohydrates and in which you absorb proteins in a more moderate way. An example of a good "middle" diet is the Dukan diet .

Benefits of losing weight with protein

How often do you hear that people fall back to their former weight after following their diet? You can avoid such a yo-yo effect with a protein diet: most people keep their target weight. The reason for this is that the diet is easy to maintain, even for those who want to give up quickly.

Besides the fact that the diet is easy to maintain, it is also doubly effective. Each of us has a kind of reserve jar of fat that is used in the protein diet. By following the specific meals, the drainage of carbohydrates and consequently fats is reduced or even stopped. This causes the body to burn fat. And because you have enough energy thanks to the ketones , you do not get any hunger.

Disadvantages of a protein diet

One disadvantage is linked to the protein diet: bad breath due to the formation of the ketones. This is terribly annoying, because stinking from your mouth is an absolute no-go. Fortunately, there are products that remedy this. Green tea-based tablets work directly on the volatile parts that cause bad breath. Unlike other products that only hide the odor, the problem is addressed at source and does not contain carbohydrates that ruin the diet.

What should and should you (not) eat with a protein diet?

Breakfast with a protein diet is very different from its normal variant. The bread and fruit juice that you normally eat every morning are now prohibited. But fortunately you can still enjoy a good plate of bacon with eggs. You can still eat your favorite burger - especially the one with cheese, but without the bread! In the evening you can eat a salad with fish or meat, but rice, potatoes and pasta can be better left out.

What can you eat?

• Shellfish
• Fish
• Meat
• Dairy products and eggs
• Cheese
• Salads
• Vegetables
• Protein shakes with accompanying supplements

What can not you eat?

• Potatoes, rice, pasta, bread and tarli
• Sugars and chocolate
• Alcohol
• Sweet fruits and fruit juices

Given the effectiveness and simplicity on which the protein diet is based, it is certainly a recommended diet to use as waste technology. Are you someone who gives up quickly? Thanks to its hunger-stimulating effect, you can maintain the protein diet absolutely long enough to get rid of those excess pounds.

Is recommend you to get more helpful informations and knowledge. Please click at here.

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10 Tips for Fast Slimming

Losing weight is a tough fight for many. And you are flooded with information by all the different products, diets and possibilities. However, weight loss starts with yourself. Products help with effective weight loss, but after that you should also keep it up to date. In this article 10 tips to quickly and permanently slimming.

Moving

It sounds cliché but moving is still a great method to burn excess kilos. Build up the activities well and do not go immediately like crazy sports. Start with 20 minutes a day actively be engaged. Those who are not very sporty can start walking or cycling. If you want to exercise more intensively, the gym is a good option. Moving is always possible and despite the crowds, you might be able to go to work by bike or take the stairs instead of the lift.

Bring regularity into your life

Our body burns food as soon as we are active. By eating regularly, you prevent your body from retaining fluid unnecessarily. Develop a daily diet, where you eat at regular intervals so that your body can get used to it. Digestion works worse when we are inactive. Do not eat too much before you go to sleep, because this is not broken down, but stored in the body.

Wonder water

Drinking ensures the purification of the body, but also has a different effect. Fast weight loss is possible if you drink enough. No coffee, tea or alcohol, because they extract moisture from your body. You can drink the best water. Take at least 1.5 liters of fluid per day. This is ultimately quite a lot and you will have to get used to taking this amount to you. Drinking also has another additional effect. It ensures that you feel full and therefore have less need for food.

Keep eating

Some people think they should eat as little as possible if they want to lose weight, but that is not true. It is important to keep eating. Even if you have not lost a lot or nothing at all, you should continue to eat. Digestion must remain active.

Out the door with seducers

Snacks and tasty things are often the hardest to resist. Junk food and sweets, cookies and chips are seducers that you will have to resist. These ensure that you do not waste. It is therefore wise to keep them out. As soon as you do not have them in the house, you can not just grab them quickly. If you still want to snack, make sure you have suitable substitutes.

Know what succeeds

If you want to lose weight, you also need to know what you're weighing. The scale is often the worst enemy when people lose weight, but without a starting weight you can not keep track of your progress. Anyone who wants to exercise has to take into account that fat is also converted into muscle mass, making it seem that you do not lose weight.

The rhythm of the alarm clock

Rapid weight loss, requires rhythm. A good sleep pattern ensures that the body gets used to solidity and therefore the digestive system will work better. Let go to bed and long sleep disturbed patterns in your body and ensure that the burning of fats goes slower.

Never give up

Losing weight is also continuing and not stopping. When losing weight, it never happens suddenly and with regularity. During weight loss, there will be peaks and valleys. Make sure you do not give up.

Shared smart

When losing weight, make sure that your environment supports you in your activities. Falling together often works best, because everyone is busy with the same thing. If you lose weight together, you can also support each other if we find it difficult.

Make a start

The biggest problem with weight loss is not starting. You start today and not in two weeks. This ensures that there is always a reason not to start. So start now!

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How Fast 5 kgs Lose Weight

How fast 5 kgs Lose Weight

Overweight has become a major health problem of this day. Delicious restaurants and all that choice of all that challenging food in our overcrowded supermarkets, have ensured that this problem is becoming increasingly persistent in many adults and children. Reducing weight is therefore a necessary, challenging factor. If you are overweight, you may have to deal with health problems - such as diabetes or high blood pressure. So it is essential to get fit and quickly lose weight.

But it can also be time for people with less overweight to start losing weight, even if it was not just for a more beautiful figure. You may also want to lose 5 kg of weight quickly. Below are some steps that can help you quickly lose 5 kg. For more advice, read our article  10 Tips for Fast Slimming.

If you want to lose 5 kg of weight quickly, you must nevertheless take into account that can take up to 3 weeks. The more drastic you want to get rid of your weight, the harder it is to keep going and the sooner you are fat again. Important for losing weight is that you are going to change your way of life. Here are some suggestions below for you to help you lose 5kg weight in a healthy, responsible way.

Step 1 - Moving helps

When you want to lose weight it is important to move. It is important to watch your food and exercise as much as possible at the same time, otherwise it is much less effective. Start with walking. This is the most efficient exercise that burns calories. When you are ready, you can also run. Be careful because if you are overweight and do not walk a lot, suddenly moving can sometimes cause complications. So listen to your body and feel what you can and can not handle.

Step 2 - Eat carefully selected meals

A strong low calorie diet - or crash diet - is not recommended because this is not healthy for your body. Of course, those crash diets work, but they make sure that you look unhealthy, weak and with dark circles under your eyes. It is not optimal to lose weight and to feel like a zombie. In addition, the temptation is very strong to eat after a crash diet, so you will soon see the extra pounds appear again.

The best starting point to lose weight is to know what you eat. Proteins are your best friends when it comes to losing weight because your body stores protein less quickly. Your body makes use of what it needs from the proteins and thereby reduces the rest faster. Plus, your body also needs to use more calories to process proteins.

Step 3 - Tips & Tricks in your daily planning

Here are some practical tips with regard to food so you can quickly lose 5kg: 
• Eat when you are hungry. Why? Because your body will store fat if you do not respond to your hunger. 
• Eat carrot, orange, cucumber, tomato, lettuce, radish slices every time you are hungry 
• Eat two good meals a day because your body really needs it and you can keep your taste buds happy too. But, do not eat too much. Eat 1/4 of the amount, just enough to eliminate the appetite. 
• Avoid oily things. 
• Eat meals full of protein. Take meat, fish or protein-rich vegetables and grill, cook it or prepare it in the microwave and you have your low-fat protein-rich meal ready!
• Drink a lot of water. It stops the hunger, makes you feel full and flushes out toxins from your body. 
• Avoid drinking alcohol . Alcohol is a dangerous, sneaky source of fats / calories.

When you take these tips to heart, it must be possible within 3 weeks that you can lose 5 kg, and more importantly you will also lose this 5 kgs.

In short, concentrate on nutritious food: lots of fruit and vegetables, lots of high-quality protein and a limited amount of whole grain and carbohydrates. Nuts, fruit and yogurt are good snacks for when you are hungry between meals. And especially drink water and if you want unsweetened tea, herbal tea. Do not drink soft drinks and do not eat sweets and junk food. Do not take out cakes / cookies / chips in your waste weeks and try to avoid all pre-packaged packaged foods. Try to take a brisk walk at least three or four times a week or do a more intensive sport such as swimming for one hour a week.

Any diet that promises that you can lose 5kg within a few days, will ensure that you will have the necessary pounds back soon after this rapid weight loss and sometimes even more kg have arrived. So choose the sensible way and fall off in a quiet way 5kg or more over the longer term.

NB. We would also like to refer you to our cookbook Abc-Paleo Cookbook - Fat-burning Chef By Abel James, which is specially formulated on the basis of the most effective waste methods. We guarantee that you will structurally lose your excess kilos with the recipes from our cookbook and that you can then keep your target weight.

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