Many are gaining pounds over the weekend, allow themselves to indulgence in food. If you do not eat large portions, you will not get better, and maybe lose weight.
At breakfast - a cup of yogurt (3% fat), 100 g of rye bread with a slice of cheese
Lunch - Bank of canned peas or corn, salad and tomatoes 2-3 2 cucumbers, dill, parsley and olive oil (or other vegetable)
Dinner - 100 grams of fish and low-fat yogurt 200g.
Any physical attack. exercise (charge) for 20-30 minutes.
At breakfast - green tea with biscuits 2-3
Lunch - 2-3 boiled potatoes, sauerkraut or fresh olive oil and corn
Evening - 200g of yogurt, 100g chicken breast, 1 egg and any vegetables (fruit).
Jump rope for 15 minutes.