I haven’t treated you my people for a long time and i thought you deserved a treat
I will try to give an answer based on personal experience. The basis of weight loss is a calorie deficit.
1. You need to establish a daily routine and eat at least 3 times a day.
2. You can eat anything you want, but in reasonable aisles and in the morning. It is desirable that it was healthy food (less fried, etc.) Protein food must be present at lunchtime – a piece of meat, fish, etc.
3. Do not deny yourself the pleasure of eating something harmful (fast food, a slice of cake, etc.) once or twice a week at lunchtime and in a reasonable portion.
4. Dinner should be as light as possible and the portion should be small. It can be protein foods or foods that contain fiber. Examples of dinner – cottage cheese, salad, omelette, protein shake, etc. The earlier you have dinner before bed, the better. Ideally, you should go to bed with a slight feeling of hunger. A light dinner is pretty heavy in the first week and will be hungry. You need to go through it, then this dinner will be enough.
5. Drink more plain pure water.
6. You can lose weight without playing sports, but this affects the speed of obtaining the result and the preservation of muscle mass. The more muscle you retain, the better.
7. If you are planning a party where you will eat and drink, if not in yourself, then build the next day “unloading”. On this day, only drink water, tea, kefir, etc., and then return to the planned plan.
8. Weigh yourself once every 2 days at least. Watch your weight.
