Weight loss plan in three steps without dieting

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Step 1: Pay attention to your diet

If you are trying to eat a healthy and balanced diet, it is useful to pay attention to how you fill your plate and drink enough (approximately 2 liters of water). For healthy adults trying to keep their weight stable, the ratio is as follows:

• 2/5 of the plate Bread, rice, pasta, rice, corn, potatoes etc.
• 2/5 plates of vegetables and salad
• Meat, fish, eggs, dairy products, tofu, quorn etc. 1/5 of plate protein sources such as

On the other hand, if you want to lose some weight, the distribution changes to:

• ½ plate of vegetables and salad
• ¼ cup starchy side dish
• ¼ of the plate protein supplier

Step 2: burn fat

What is the best way to keep fat reserves? To achieve a bikini figure successfully and quickly, you need a dual strategy:

1. Get the body to quickly build muscle fibers and use up fat reserves with short, vigorous workouts. By the way: Muscles also consume a lot of calories during sleep, and those calories are also mostly broken down from fat.
2. Fat-burning training: 90-minute and longer workouts are used for this – no snacks in between. Any carbohydrate intake stops fat burning. Fat burning can be further optimized by consuming no more than 80 grams of carbohydrates per day for two to three weeks.

But beware, if you train too hard, you’ll quickly burn your own muscle instead of fat.

Step 3: Fast for at least 16 hours a day

If you want to lose weight, you don’t need to count calories, but add zero breaks. If you don’t eat in between, you activate the gene that repairs our cells, prevents diseases and prolongs life. Hourly fasting is recommended as an option. In this case, nothing is eaten for a certain period of time within 24 hours, 16, 18 or 20 hours. But – it helps a lot – you can already include the night you don’t eat anything.

This dietary principle is appropriate: the 16:8 method (the eight-hour diet) limits eating to an eight-hour day. It is best to start the day with a glass of water and herbal tea because the body needs to get used to these phases before eating.

Intermittent fasting is also attractive because unlike many diets that ban everything, there are basically no food restrictions. Banquets are allowed as long as you eat within the allowed times. With interim fasting, the diet also “automatically” changes towards a healthy and balanced diet. The fasting person feels less mentally under the pressure of “I shouldn’t” and the greedy hunger pangs that often occur after obligatory fasting do not occur.

Source : Blick