1. Drink at least 2 liters of water per day.
2. Allow yourself just a little bit of red wine.
3. Drink 1 glass of water with lemon and honey before breakfast. And only 20 minutes after eat your breakfast.
4. Drink water half an hour before a meal. Don’t drink while eating. After the meal wait for 40 minutes before drinking anything.
5. Eat 4-5 times per day.
6. Eat your last meal 3 hours before bed. After dinner you can only drink water, green tea or nonfat kefir.
7. Don’t add sugar in to the tea, you can replace it with honey. Plain coffee (no cream, milk, or sugar). All those things are empty calories.
8. Don’t eat potatoes more than 2 times per week. It is better to either boil or roast it.
9. Grapes and bananas can wait until you lose weight. And only 2 times per week.
10. You can have 1 fasting day per week without any harm to your body. Or even 2, just not in a row.
11. Have a cheat meal when you see that your weight hasn’t changed for 2 months.
12. Never forget about sport. Light workout in the morning and in the evening. If you can’t go to the gym, work out at home. There are video classes available. Get out of the house and jog at the stadium.
13. The perfect time for working out – from 17:00 to 20:00.
14. Never skip breakfast.
15. Soups, salads, boiled meat, vegetables, and fruits are perfect for lunch.
16. Yogurt, salad, kefir, boiled meat, and vegetables are perfect for a snack.
17. Light salad, curd, yogurt and a little bit of stewed vegetables are perfect for dinner.
18. It is better to eat fruits before lunch time.
19. And forget about fried food.
20. Use sour cream or yogurt to season salads. Or oil.
21. Forget about frozen meals, fast food, sunflower seeds, peanuts, chips, etc. Throw out mayo! Don’t drink soda if you want to lose weight. If you crave for something sweet, go for a piece of dark chocolate before lunch. And, of course, no fried food, no starchy food, or eat as little of those things as possible. NO, NO, and NO to pies, cookies, and buns!
22. Eat small portions. One meal shouldn’t be over 200 gr.
23. Get a small plate and eat with a teaspoon. At first, it’s going to be difficult, at least for 7 days, but later on your stomach shrinks and you will eat less.