The first thing you have to do is a list; write down the changes that you think you could do now, what you think you could do next week. Little by little. Sync with yourself. Understand that the important thing is to make this a lifestyle that little by small change your habits, check my publications this month where I explain everything about practices, I have already given eight habits, four per week, to change the little too little bit.

Watch What You Eat.

 The diet is 70% of everything. To lose fat, you must control calories, quantity, and quality. I told you to count calories, and if you are a woman you try to consume between 1500 and 1600 if you are a man between 2000 and 2500, but you have to be realistic, since it is tough to count and score, it is best to take care of the portions, schedules and choose foods quality. Do not chop between meals; it is one of the primary saboteurs, EVERYTHING adds up! Do 5-6 small meals a day every 2 or 3 hours, so we control glucose, blood, and appetite.

Check The Carbons

They are gasoline; imagine that your body is a car and carobs gasoline. If you are parked, you do not need it. That is, carbohydrates are necessary, but you must burn them! Spend them! Consume them in the morning, so you have all day to use them and just after training HEAVY and intense to replenish muscle reserves (glycogen) of rest consumes VEGETALS, that these are your primary source of “carbohydrate”, yes, they are a type of carbohydrate because fiber is considered a complex carbohydrate that does not assimilate or elevate insulin, the amount you want at whatever time.

Eat Real Food

90% Natural Avoid processed foods supposedly diet, bars high in sugar and cereals, the best meals are the natural ones, which have not been treated by man, prepared by you: vegetables, lean animal proteins, natural whole grains such as oats, brown rice, medium glycemic load tubers such as sweet potato, fruits, edible natural fats: walnuts, avocado, olive/coconut oil, drink water. The less processed, the better your body recognizes and responds, each cell in your body is formed and regenerated based on what you eat, and you lose billions of batteries a day.

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