Proper nutrition is:

 1) a glass (or 2) of water 15 minutes before each meal.

2) The water norm for the day is 1.5 - 2 liters (the norm of water is green tea is not sweet)

3) Harmful / high-calorie can be allowed only until 12 noon.

4) All side dishes from the diet should be replaced only with vegetables. 

5) Prohibited all the nasty stuff like sausages, sausages and tp. Harms both the figure and health.

6) Eat small meals every 2.5-3 hours. Depending on how much they ate. (ie, if you eat more, then 3 hours, little - 2.5 hours)

7) The last meal 3-4 hours before bedtime.

8) Once a week, a fasting day. (cottage cheese / green tea).

9) Physical activity. Sports, simulator, cardio load, walk more often, climb the stairs, and not in the elevator.

10) Do not drink food with water and do not drink water for 40 minutes after eating.

11) It is compulsory to have at least 20 grams of fat per day (for breasts, hair, skin). You can replenish it by drinking a tablespoon of linseed oil on an empty stomach in the morning on an empty stomach.

12) Be sure to have breakfast, never skip breakfast.

13) To exclude or reduce the consumption of bakery products and sweet (replace with mandarins, for example)

14) Do a simple exercise in the morning, this helps to disperse the metabolism. 

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