Logan J. Davisson - The Colors Of A Optimistic World

Today you should eat all day as you have always done and move like this. You're supposed to see what your normal behavior looks like. The only difference is, you write down everything you eat. Even if you do sports, you write that down. And in the evening, you write down the number of steps you've taken.

Every night, you end up taking stock. Ask and answer the questions in your notebook:

- How many meals have you had?

- How many times did you eat snacks in between?

- How much did you move?

- How many steps did you take?

Starting tomorrow, you will use this as a basis to adjust your behaviour step by step and get rid of your abdominal fat.

Today we start by setting goals that you should achieve to reduce your abdominal fat. New goals are added every day. What you have already achieved the day before, of course, you should keep.

Your goals for today ...

What you're writing today:

- Eating habits: Drink at least three liters of water or unsweetened tea. This will make you less hungry and automatically eat less.

- Move it: Walk at least 5,000 steps.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- What did you have a hard time with today?

- What was very easy for you even though you didn't expect it?

In the second chapter you read that breakfast is an important foundation for you. So today you should pay special attention to this meal and prepare a really healthy breakfast. You can get suggestions in the second chapter.

Your goals for today ...

What you're writing today:

- Eating habits: Eat a healthy and fibre-rich breakfast.

- Move it: Walk at least 6,000 steps.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- Have you noticed a difference in your starvation behavior after eating healthy breakfast?

- Do you notice that your movement behaviour changes because you want to take more steps?

Yesterday you started the day healthy, today you stop it healthy. After 8:00, you shouldn't eat anything. If you're hungry, you can have a drink, of course. Unsweetened tea calms the stomach and reliably eliminates feelings of hunger. And, of course, the goals of the previous days remain the same!

Your goals for today ...

What you're writing today:

- Eating habits: Don't eat after 8:00.

- Move it: Walk at least 7,000 steps.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- How are you doing with the new eating structures in the morning and evening?

- Have you developed strategies to control your hunger better?

In this book you have learned a lot about which foods are particularly healthy. Now you should integrate them bit by bit into your diet. You will need at least one of these today for your dinner - which of course should not take place after 8 pm.

Your goals for today ...

What you're writing today:

- Eating habits: Integrate one of the foods from chapter 4 into your dinner.

- Move it: Walk at least 8,000 steps.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- Did your dinner differ much from your other meals?

- Why did you choose the food you took?

Not only food and exercise help to burn fat. In chapter 5 you have learned more ways to get rid of your belly fat. We'll make use of it today.

Your goals for today ...

What you're writing today:

- Special task: Do a stomach massage today to strengthen your connective tissue.

- Move it: Walk at least 9,000 steps.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- Did you notice a difference in connective tissue after the massage?

- Do you find the number of steps difficult?

Happy birthday! You've already been successfully on your way to getting rid of your belly fat for a week. Time to take stock. Of course, you have goals again today. Today you shall get to know Smoothies, if you don't know them yet.

The fruit cocktails taste good, are healthy and last a long time. Especially green smoothies have many vitamins and fiber. You can look forward to one today! If you don't have a mixer yourself (you can also use a staff mixer), you can also use a purchased smoothie. The only important thing is that no sugar has been added.

Your goals for today ...

What you're writing today:

- Eating habits: Have a smoothie.

- Move it: Walk at least 10,000 steps.

Questions to answer in the evening:

- In the morning: your weight, your belly circumference

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- Do you have anything to do with hunger?

- How well have you integrated the changes into your everyday life?

- What are your expectations for the second week?

After making minor changes to your eating habits in the last week, you should now learn to eat really healthy while keeping very clear structures. This starts with you no longer having snacks in between, but instead eating five small meals a day, as described in the second chapter.

Your goals for today ...

What you're writing today:

- Eating habits: Have five small meals (see chapter two) and refrain from eating in between.

- Move it: Do three push ups in the morning. If they are very difficult for you, you can also do push-ups while standing on the wall or put your knees on.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- How'd you get those five meals a day?

- What's hard for you these days?

- What's easy for you?

Sugar has many calories, makes you hungry and ensures that your fat reserves are not reduced. That's why you should avoid sugar. It should not be more than 25 grams per day, and that includes everything, for example lactose in the milk. Today you should pay special attention to sugar and actively reduce it.

Your goals for today ...

What you're writing today:

- Eating habits: Look at the sugar content in all the food you eat. Don't eat anything that has more than 3 grams of sugar per 100 grams.

- Move it: Increase the number of push-ups to five this morning.

Questions to answer in the evening:

- In the morning: your weight

- During the day: everything you have eaten, all sporting activities

- In the evening: the number of your steps

- What sugar wells did you find today?

- How'd you like the way you handled the sugar?

Salad is an all-rounder. He's healthy and versatile. And you should eat it a lot more often. Take today, for example, because that's one of your goals.