12 Habits that will improve fat loss and deliver optimum health

1. Drink a glass of-water with lemon upon rising, and 10 minute before each meal.

2. Drink a minimum of 1/2 of-your body weight in 30ml of water per day.

(Example: 70kg = 35kg x30ml => 1050ml)

3. Eat 20-30 grams of protein within 30-60 minutes of waking up.

4. Eat every 3-4 hours.

5. Stay away from liquid calories (juices, soda, and diet drinks).

6. Supplement your diet with 1-2 tablespoons of fish oils per day.

7. Replace your grains with greens in your meals.

8. Eat protein with ALL of your meals. (3 different meats per day)

9. Eat unprocessed food as much as possible. Less cans and boxes.

10. Avoid fast food.

11. Sleep 7-9 hours per day.

12. Allow yourself to break these rules 10% of the time, but be smart about it.

For example: 10% of‘35 meals per week (5 meals x 7 days) is about 3 meals.
Allow yourself to “break the rules" 3x per week (2 main meals and 1 snack).
Enjoy