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?
Day 7: Time for a mid-term review
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?
Day 8: Five times a day
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?
Day 9: Become a sugar detective
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?
Day 10: The salad makes the difference
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.
Your goals for today ...
What you're writing today:
- Eating habits: Have a salad with lunch today. Make sure that the dressing is also healthy.
- Move it: Attempts to walk at least four floors today.
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 was climbing the stairs for you?
- Have you had enough of the salad?
Day 11: Sport is anything but murder
Today is the start of your sports career. You buy yourself a fancy new outfit and prepare for your first marathon... No, of course not. Today you should think about a sport that you always wanted to try. Squash? Riding? Archery? And then you try to do it today - or at least make an appointment for it. Because sport can be fun, and that's exactly what you should experience.
Your goals for today ...
What you're writing today:
- Eating habits: Try to put as much fibre as possible in your food today. In chapter 2 you will find some suggestions.
- Exercise: Choose a sport you've always wanted to do. Then make an appointment - preferably today - where you will try out the sport.
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
- Why exactly did you choose the sport you chose?
- Did the fibre have an influence on your hunger?
Day 12: Indulge yourself
Today you are given another special task to help you burn belly fat. You can choose something from Chapter 5 that you enjoy the most.
Your goals for today ...
What you're writing today:
- Special task: Sauna, wrap or sun: Choose something from Chapter 5 that you want to do today.
- Move it: Take a ride on your bike today.
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 was your "special