• CLEAN EATING - BASIC COMMON SENSE • Exercise burns calories, circulation remove toxins, builds muscle, etc. Meals on small-sized plates with mostly cooked plant-based food, and small amount of meat and fat • E.g., rice, salad, fish, sauce. Piece of fruit a few hours later. Follow the “fist rule”, size portions like the fist of your hand Eat in that order: hardest food to digest first, that means, salads last • Always eat proteins with carbohydrates, add healthy fats/oil of possible Cutting 250-500 calories each day is a reasonable target for most people • A rough rule of thumb is that 3,500 calories equal about one pound of fat. Let’s say you cut 500 calories from your diet each day and you will lose approxi- mately one pound a week - 500 calories x 7 days = 3,500 calories As general goal, aim for at least 30 minutes of overall physical activity every day A LOOK INSIDE THE GUIDE

Lazy's Guide to Weightloss and healthy Diet

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Page 1: Lazy's Guide to Weightloss and healthy Diet

• E.g., rice, salad, fish, sauce. Piece of fruit a few hours later. Follow the “fist rule”, size portions like the fist of your hand Eat in that order: hardest food to digest first, that means, salads last

• Always eat proteins with carbohydrates, add healthy fats/oil of possible Cutting 250-500 calories each day is a reasonable target for most people

• A rough rule of thumb is that 3,500 calories equal about one pound of fat. Let’s say you cut 500 calories from your diet each day and you will lose approxi- mately one pound a week - 500 calories x 7 days = 3,500 calories As general goal, aim for at least 30 minutes of overall physical activity every day

A LOOK INSIDE THE GUIDE