13:35
My goals are to eat more healthily, lose fat, keep it off, and help others do the same.
the tips I'm giving myself to achieve these goals:
1. listen to your belly
don't eat when you're not hungry
don't eat when you're still digesting and there's content/ pressure in your belly
when you're eating, stop when you START feeling full.
2. don't look for satisfaction in life in food
if you feel unfulfilled, food will not help you
if you eat then, you will not stop eating because eating is not the answer
fill the void in other deeds like reading, learning, meditating, etc.
3. eat more fresh fruit and vegetables
make salads every day
eat green leaves every day
4. avoid bread, doughs, pastries, pita bread, buns,
eat rice, buckwheat, quinoa instead
5. eat legumes
6. cook legumes, whole cereals, and vegetables.
7. 3 times a week 60 minutes of power workouts.
8. I should return to running, and yoga later. I should continue with the CrossFit. I have 8 more workouts there. later I can do something like BetterMe.
9. sleep enough and rest enough
10. find time to consume content about health. read, get inspired, and learn about it.
11. avoid coffee, animal products, dairy, eggs, cheese, take B12, avoid salt, sugar.
12. buy dates,
13. add raisins and dried blueberries to cooked food and salads.
14. add seaweed and ground flax seeds.
drink herbal tea
weigh yourself
measure your waist circumference
meditate
relax
learn about it.
ok, since I repeated the last tip, I'll learn now.
10 reasons why you shouldn't eat margarine
reason #7 , I read reason #8 as well. #9 as well. I should not only read but process the material too.
https://reviewology.com/diet/10-important-reasons-why-you-shouldnt-eat-margarine/
I also want to read about natural ways / diet to cure hypothyroidism.
https://www.healthline.com/health/hypothyroidism/five-natural-remedies-for-hypothyroidism
21:20 I did 60-minute workout
but then had a fall. I ate Lafa bread with hummus salads, fries, and some lentil soup. then at home, green tea, v milk and a cig.
I want to change that. I want to eat homemade food. I want to make salads and cook.
and eat my fruit. I hope to change it starting from now. I want to keep a loose belly feeling.
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