Info Club: Health

Showing posts with label Health. Show all posts

26 December 2023

News 5:35 PM

Benefits of the Womens White Digital Clock

Women's White Digital Clock

Welcome to our comprehensive guide on the Women's White Digital Clock with Temperature and Timer. In this article, we will explore the features, functionality, and benefits of this stylish and practical timekeeping device. Whether you're looking for a digital clock that can also display temperature or a timer for various tasks, this clock has got you covered. We will delve into how the temperature function works, how to utilize the timer, and the overall advantages of incorporating this clock into your daily life. Additionally, we will discuss the elegant design and aesthetic appeal of this women's white digital clock, providing insights on how it can seamlessly fit into any setting. So, let's dive in and discover all the amazing features that this clock has to offer!

Benefits of the Womens White Digital Clock

1. Introduction to the Women's White Digital Clock

- Overview of the Women's White Digital Clock

Ladies, get ready to be punctual and stylish with the Women's White Digital Clock! This sleek and elegant timepiece is designed with the modern woman in mind. Say goodbye to fumbling in the dark for your phone to check the time, because this clock will be your new best friend.

- Importance of a Digital Clock in Daily Life

We all know how precious time is, and having a reliable clock is essential for keeping our lives on track. Whether it's waking up on time, timing your exercise routine, or simply managing your daily tasks, a digital clock is a must-have in today's fast-paced world. And who says functionality can't be fashionable? With the Women's White Digital Clock, you'll have both in one chic package.

2. Features of the Women's White Digital Clock

- Digital Display and Backlight

The Women's White Digital Clock features a crystal-clear digital display that is easy to read, even from across the room. No more squinting at tiny numbers or deciphering confusing analog clocks. Plus, with its built-in backlight, you can check the time even in the darkest corners of your bedroom.

- Temperature Display Functionality

Ever wondered if the weather outside matches your outfit? Well, wonder no more! This digital clock also displays the temperature, so you'll always know if it's time to bundle up or break out the flip-flops.

- Timer and Alarm Features

Say goodbye to burnt cookies and missed appointments. The Women's White Digital Clock comes equipped with a handy timer function, making it a kitchen essential for perfectly timed culinary masterpieces. And let's not forget the reliable alarm feature, ensuring you never sleep through that important meeting or brunch date again.

3. Understanding the Temperature Function

- How the Temperature Function Works

No need to consult a meteorologist or download a weather app. Simply glance at your Women's White Digital Clock to get an accurate temperature reading. It's like having your own personal weatherman, minus the cheesy jokes.

- Benefits of Monitoring Temperature

Knowing the temperature can help you plan your day better. From deciding what to wear to adjusting your thermostat, having this information at your fingertips is convenient and practical. So, stay ahead of the weather and make smarter choices with the Women's White Digital Clock.

4. Utilizing the Timer Function

- Setting and Adjusting the Timer

Setting the timer on the Women's White Digital Clock is as easy as pie - and speaking of pie, it'll make sure yours is perfectly baked too. Simply press a few buttons to set the desired time, and then let the clock work its magic. With an easy-to-use interface, even the most time-challenged individuals can become culinary wizards.

- Practical Uses of the Timer Function

The timer function is not only handy in the kitchen but also in various other situations. Need a reminder to take a break during work? Set the timer. Want to limit your social media scrolling? Set the timer. The possibilities are endless, and this clock is here to help you stay on track and make the most of your time.So, why settle for a boring clock when you can have one that combines functionality, style, and a touch of wit? The Women's White Digital Clock is the perfect companion for the modern woman who values both time and fashion. Get yours today and never be fashionably late again!

5. Benefits of the Women's White Digital Clock

- Convenient Size and Portability

The women's white digital clock is designed to be compact and lightweight, making it incredibly convenient to carry around wherever you go. Whether you're traveling, heading to the office, or simply moving it from room to room in your home, this clock won't weigh you down or take up much space in your bag. It's the perfect on-the-go companion for those who value both functionality and convenience.

- Multipurpose Functionality

This clock is more than just a timekeeping device. It also includes a temperature display and a timer, adding versatility to its functionality. You can easily keep track of not only the current time but also the temperature in your surroundings. Plus, the timer feature comes in handy for a variety of tasks, from cooking to exercising. With this clock by your side, you'll have everything you need in one compact device.

- Enhancing Daily Productivity and Organization

The women's white digital clock is a game-changer when it comes to staying organized and productive. With its clear and easy-to-read display, you can quickly glance at the time or temperature without any confusion. The timer function ensures that you never lose track of time, allowing you to stay focused and efficient throughout your day. Say goodbye to constantly checking your phone or relying on multiple devices to stay on top of your schedule.

6. Stylish Design and Aesthetic Appeal

- Description of the Women's White Digital Clock Design

Who said practicality can't be stylish? This women's white digital clock features a sleek and modern design that effortlessly blends with any decor. Its white color adds a touch of elegance, while the digital display gives it a contemporary feel. Whether you place it on your bedside table, desk, or kitchen counter, this clock will add a stylish element to any space.

- Incorporating the Clock into Various Settings

From the bedroom to the living room, this clock seamlessly fits into any setting. Its versatile design allows it to complement both minimalist and eclectic decor styles. Whether you have a monochromatic theme or a splash of vibrant colors, this clock will effortlessly blend in. It's a functional and fashionable addition to any room in your home or office.

7. User Guide and Operating Instructions

- Step-by-Step Guide for Setting up the Digital Clock

Setting up the women's white digital clock is a breeze. Simply insert the batteries, and you're good to go. The clock's intuitive interface and user-friendly buttons make it easy to set the time, adjust the temperature display, and utilize the timer function. Even if you're not technologically inclined, this clock won't give you a headache.

- Troubleshooting Common Issues

Encountering a problem? Don't worry, we've got you covered. This clock is designed to be straightforward and hassle-free, but if you run into any issues, our user guide provides simple troubleshooting steps. Whether it's resetting the clock or replacing the batteries, we've anticipated common problems and provided easy solutions.

8. Conclusion and Final Thoughts

In conclusion, the women's white digital clock with temperature and timer offers a range of benefits that enhance your daily life. Its convenient size and portability make it a go-to device for on-the-go individuals. The multipurpose functionality adds versatility and efficiency to your routine. Furthermore, the clock's stylish design seamlessly integrates into any setting, making it a fashionable addition to your space. With its user-friendly interface and troubleshooting support, this clock ensures a hassle-free experience. Embrace both practicality and style with this women's white digital clock, and start maximizing your productivity and organization today.

FAQ

1. Can I switch off the backlight of the Women's White Digital Clock?

Yes, the Women's White Digital Clock comes with a backlight feature that can be easily switched on or off. Simply refer to the user guide for instructions on how to adjust the backlight settings according to your preference.

2. Is the temperature displayed in Fahrenheit or Celsius?

The Women's White Digital Clock provides the option to display temperature in both Fahrenheit and Celsius. You can easily switch between the two units by accessing the settings menu on the device.

3. Can I set multiple timers on the Women's White Digital Clock?

Yes, the Women's White Digital Clock allows you to set multiple timers. Whether you need to time different activities or set reminders for various tasks, this clock provides the flexibility to manage multiple timers simultaneously.

4. Does the Women's White Digital Clock have a snooze function for the alarm?

Yes, the Women's White Digital Clock includes a snooze function for the alarm. This allows you to snooze the alarm for a few extra minutes of sleep before it rings again.

World in Headlines 0

06 July 2020

Health 2:32 PM

4 ways to improve your sex life. No drugs or stimulants

Many relationships can cause , that one day you do not want sex. Then again and again. And now the New Year in your life happens more often than sex.

How to improve sex life

What can be done if such a development does not suit you?

SEXUALITY IS HEALTH

Switch from saturated fats to unsaturated fats: eat oily fish, eggs, nuts and seeds. And, of course, reduce smoking and alcohol consumption - they reduce sexual desire

Men are affected to the same extent. Excess weight, smoking and alcohol affect the degree of arousal and equally on the brightness of sensations. And yes, beer with sour cream is not our method, it only works in youth for successful sex marathons. For men over thirty, the best way to return increased sexual activity is to walk more often and stop drinking. Moreover, simulators are not even needed here, just going home on foot, and not on the elevator, you get a good daily workout.

DAILY RELAX TIME AND RELAXATION

Many women living in constant stress find any reasons for the loss of libido besides stress itself. Although if you think about what sex you can talk about when you feel like on a volcano or doubt the future day? Find your way to get rid of these acute unpleasant experiences, and you will see the result.

How to increase sexual activity

NO TRUST - NO SEX

Yes, once, at twenty, it was the other way around - first sex, and then acquaintance and trust. But we are now talking about established couples, and not about spontaneous sex behind the curtain in a store with a nice seller, right?

Therefore, look carefully at your relationship. Do you enjoy spending time together? Joint movie watching, going to a restaurant, and even for a walk. If so, this is a powerful aphrodisiac in itself. If you are avoiding each other, then what kind of sex are we talking about here? Perhaps you should openly discuss what exactly you wanted to present to each other. Sometimes you need a trip to a specialist in family relations.

Speaking of curtains in the store ...

EXTEND YOUR PLEASURE CONCEPT

Sex is not the penetration of a member into a living person in various poses. Sooner or later it stops giving pleasure. Sex is all the caresses, games and touches that you share with each other for pleasure. Massage and sex toys, dressing up games and sex in new places , outside the bedroom - all that makes you animal curious and that you did not allow yourself to do so. The main thing is that you both like it and not cause problems for others.

Anonymous 0

24 June 2020

News 12:01 AM

How to lose weight in a month : 5 tips that really work to lose weight

Summer is coming soon, which means it's time to prepare your body for short shorts, dresses and open t-shirts.

Do not rush to despair - to lose weight, you do not have to go to the gym and torture yourself with diets. We have prepared some effective tips for you, following which you can easily get rid of annoying excess weight.

And this is only a month!

First of all, let's look at how many kilograms you can lose weight in a month, without harming your health.

The results of losing weight for each will be individual, since they depend on the lifestyle that a person leads, on how much time he "ate" extra pounds, what kind of food he adheres to and so on. The more body weight, the easier it will be to lose weight. But be prepared for the fact that in the first weeks excess liquid (from 2 to 5 kg) will be removed from the body and only then fat.

“Healthy” is considered to be losing weight by 1 - 1.5 kg per week or not more than 200 g per day. Therefore, in a month you can easily lose 4-6 kg if you adhere to the following rules.

WATER

Drink at least 1.5–2 liters of water per day (coffee, tea, various drinks do not count). Make it a habit to start your morning with a glass of clean water. Then, during the day, drink another 6-8 glasses. In order not to forget about it, you can set a reminder on your phone or carry a water bottle with you all the time.

However, remember that you need to drink water at least 20 minutes before eating and no earlier than an hour after eating. Drinking water while drinking is extremely undesirable, but if you are used to drinking food, let it be plain water, not sweet sodas.

PROPER NUTRITION

Needless to say, without proper balanced nutrition it is impossible to achieve any results in losing weight? Even if you go to the gym ... 70% of success depends on the diet.

Therefore, we strongly recommend that you delete from it all bakery and confectionery products, fast food, sweets, fried and fatty foods. Replace it with fruits, baked and boiled dishes, vegetable salads. In rare cases, it is allowed to eat a piece of dark chocolate. But only a piece! And this should not become a habit.

REGULAR MEALS

Your breakfast, lunch and dinner must be held at about the same time. Also do not forget about snacks! Yes, yes, to lose weight, you need to eat a lot! Great options for snacks: unsweetened yogurt, diabetic breads, dried fruits, protein bars, low-fat cheese.

For breakfast, give your preference to cereals, cottage cheese or eggs. For lunch - vegetable salads, soups, lean meat. Dinner is the “easiest” meal, so it can consist of vegetables or dairy products.

In no case do not starve! So the body will “put off the reserves of fat”, the metabolism will slow down, and with it, accordingly, the process of losing weight.

PHYSICAL ACTIVITY

No one forces you to go to the gym and raise 100-kg rods, but you need to be at least minimal physical activity, if you want to lose weight. In addition to weight loss, this will positively affect your overall well-being.

At least 20-30 minutes a day devote to the movement. It does not matter what it will be - morning exercises or evening walk in the fresh air.

DAILY REPEAT SEQUENCE

Forget that you are losing weight! Stop standing on the scales every day and get upset about every extra gram.

Give yourself the setting that you have switched to a healthy lifestyle and will stick to it all the time. Enjoy the process, and soon you will see the first results!

To assess your progress, take a few photos before starting to lose weight, as well as measure and record your main parameters.

Have you prepared your body for the summer?

Anonymous 0

25 April 2019

Health 3:46 AM

How to lose weight in a week at home

How to lose weight fast 5 kilos in a week

There are only a few months left until summer and the first days of beach and sun begin to arrive.

It is the moment where many people realize that they have to lose a few kilos of weight to look good this summer.

A usual goal is to lose 5 kilos in a week, an ambitious goal without a doubt.

I like to be clear, it is not possible to lose 5 kilos per week, I recommend losing weight around half a kilo per week to be a healthy weight loss, but it is possible to lose 5 kilos in the first week we started with our plan of weight loss.

Obviously we will not lose 5 kilos of weight only of fat, hopefully, they will be 5 kilos of weight lost in which there will be water and fat.

This water loss will also be positive, since our typical high carbohydrate diet tends to favor water retention, so if we eliminate excess water and lose fat we will achieve our goal of losing 5 kilos in a week.

But how to get this?

That's what we'll talk about in this article, I promise that the 7 steps we're going to see will make you achieve your goal.

7 STEPS TO SLIM 5 KILOS IN A WEEK

EAT LESS CARBOHYDRATES AND GREATER GREASES

In the last 50 years we have been bloated with carbohydrates.

First, because we were led to believe that low-fat diets were good, unfairly criminalized different types of fats (cholesterol, saturated fats), and also foods that contained these fats, is the case of eggs, a food that has been suspect for decades and yet today we know that it is one of the healthiest foods we can eat.

On the other hand we were sold that a diet high in carbohydrates was what we need, since it would give us a lot of energy, that has made us addicted from small to foods such as bread, pasta, rice, fruit juices , the »healthy» cookies, etc.

Science has already shown that when we go back to the food we had for millions of years, before it will lead to aggressive capitalism and the industrialization of food, it is when we begin to lose weight in a healthy way while improving our health. ( one )

But what food is that? It is a diet low in carbohydrates, but with very healthy and nutritious carbohydrates, and at the same time a diet rich in good fats, because our body, our vital organs, our brain, really what they want, what they crave, are good fats , those that for decades have made us believe that they were bad, among them, for example, is cholesterol. ( 2. 3 )

Do you want a step-by-step guide to reduce carbohydrates and increase good fats without fear? Do not miss The Low Carb Method, a 21 Day plan with Menu and Recipes.

2. BET ON REAL FOOD

If you go to a supermarket you can see that much of the food you will find is not real food.

And less those in the central corridors.

The food industry has created "food" in boxes and packaging that also says they are "healthy", you know it because it is put in the packaging.

Let's be clear, the food industry does not care about our health.

They only worry about making money, the more the better.

For this they create products with artificial ingredients that allow them to earn a lot of money, products of all kinds, yogurts, cookies, juices, breads, meals, etc.

But in addition to allowing these products to earn a lot of money they also allow them to get something else.

To become addicted to these foods, as if we were drug addicts, with this they get us to buy more and more to satisfy our addiction.

Realizing this, and with all the strength that is in us, we must be able to say goodbye to all this crap.

From now on we will bet on real, whole foods, without artificial ingredients, natural foods.

Because these foods provide quality nutrients, which make us feel more sated while more healthy, which reduce calories in a simple way, which will help us in our goal of losing weight fast in a week.

Even if we are food can be a little more expensive, it does not have to be that way, but it can happen, this type of food will be cheaper, because we will not need to be eating at all times, we will be free and we will see each other and we will feel all right.

Do not miss my YouTube Course on the Ketogenic Diet:

3. REDUCE CALORIES WITHOUT HUNGER

As we have seen, the type of food offered by the majority of the food industry means that we eat more calories than we should.

We are anxious and hungry and that keeps us eating and accumulating more calories.

That anxiety, that hunger, is provoked because we are not eating what we owe.

But if we go back to the origin, to what our body really needs, we will reduce calories in a simple way, let's see how to do it:

Fill yourself with vegetables: All your meals of the day should carry vegetables, half of the plate is good. These vegetables are going to fill you with nutrients that you probably need right now, so your health will improve in an important way. But besides that, those vegetables will increase your satiety, they will get it because they are rich in fiber and water, that will make you feel full after meals for hours, something very positive to lose weight 5 kilos in one week.

Take proteins: Increase protein intake and do it with quality foods will also help us in our goal, studies show that when we increase protein intake to 25 - 30% of the calories of the day we get to lose weight in a healthy way , this is because the proteins are very satiating. You will find them in foods such as eggs, fish, meat and nuts.

Eliminate condiments: If we make a healthy meal but we fill it with condiments and sauces rich in sugar and artificial ingredients we are left with a food that is not healthy, so eliminate the seasoning of your meals.

Do not drink calories: One of the causes of the increase in obesity is that in recent decades we have drunk many high-calorie beverages, drinks that also spoil our metabolism and negatively impact our hormones, as is the case, for example, with juices. fruits. It is important to eliminate these types of drinks from our life and bet on healthy drinks, such as water, coffee and tea.

4. MOBILIZE THE ENERGY THAT IS IN YOU

That precious body you have is full of energy, yes it is, although perhaps right now you do not feel very energized and that is affecting your quality of life.

If you mobilize that energy that is in you everything will change in a spectacular way, your body, your health, your mind, your mood, you can not give up all those benefits, all that well-being, it's there for you to enjoy, to do it It will allow you to live the life you deserve and in the process to achieve your goals.

How will we do this? Well, when it comes to exercise I recommend the following:

Walk much more than we are walking, so I will propose the Challenge of Walking 10,000 a day forever

Running is also excellent, but in a healthy way, that's why I propose that you run around 20 - 30 minutes 3 to 4 days a week.

The perfect combination is to combine these cardio exercises with strength training, which will help us to develop muscle mass. This muscle mass is perfect to improve our health, to increase our metabolism, to improve our body composition, less fat more muscle, and to make us feel better. You can do these exercises in a gym or at home, there are no excuses, a routine of 30 minutes 3 days a week is enough.

Another type of exercise to lose weight and burn excellent fat is the training of high intensity intervals, also known as HIIT, this type of exercise combines bursts of exercise at high intensity with periods of time at low intensity, this type of exercise burns a lot of fat according to the studies.

5. KEEP THE REST OF THE DAY ACTIVE

Do the exercise we have seen in the previous point and get home or work and spend the day sitting away from your goals.

It is important that when we are not doing sports, we remain active, whether at home or at work.

This movement during the day can help us burn even more calories than doing sports.

For example, it has been possible to verify that between a job and a manual job there can be a difference of about 1,000 calories burned per day, in favor of, of course, manual labor. This is equivalent to 90 to 120 minutes of high intensity exercise.

So you know, give it to the activity you can for your day, climb stairs, go for a walk every 1 - 2 hours, get up more, clean something from home, etc.

6. PRACTICE FASTING

Throughout our evolution as human beings we were forced to practice fasting because of the scarcity of food. Today we do not usually suffer from this shortage, so it is more difficult for us to practice fasting, even though you have practiced it without knowing it, maybe one day you did not have breakfast, one day you skipped a meal, etc., in that You were fasting without knowing it. Well, studies have shown that fasting gives us incredible benefits, including weight loss and burning fat, so I would recommend that you try fasting, many people who follow me have done it and I can assure you that They have done very well. Practicing fasting is very simple, as much as for example you eat every day at 8:00 pm and have breakfast the next day at 08:00, with that you will have attained a 12-hour fast, which will allow you to get the many benefits of this powerful tool.

7. FOLLOW THESE TIPS TO REDUCE WATER

As I said at the beginning of the article to achieve our goal of losing weight 5 kilos in a week we will need to eliminate water weight, to get it I recommend the following:

As I said at the beginning of the article to achieve our goal of losing weight 5 kilos in a week we will need to eliminate water weight, to get it I recommend the following:

Drink coffee: Coffee is a beverage that gives us caffeine, studies indicate that caffeine helps burn fat and also eliminate water retention.

Beware of intolerance's: Certain intolerance's can make us feel bloated or that we accumulate fluids, so it is important to have controlled these intolerance's and take action in this regard if we suspect that we can be intolerant to something. The most common intolerance's are gluten and lactose. I always recommend eliminating gluten from the diet, I consider it one of the poisons of our time, it causes problems of all kinds in the health of people, so at least try how you do without taking gluten for a few weeks.

Follow these tips and you will get fast lose those 5 kilos that you have proposed, once you have achieved keep the good habits in your life to not recover that lost.

You have everything to get everything you propose, you are love, light, intelligence, energy, so get down to work and see how after a few days you will see the results in your body and in your health. It's worth it because you only have one body, and that body is going to be your home for the rest of your life. Take care of it, love it, love yourself very much, respect yourself, and seek the best version of yourself, without judging yourself, without comparing yourself with anyone, always from deep love to yourself. Take care of yourself and any doubt you know, leave me a comment below.

gg 0

26 March 2019

Health 1:45 PM

How to lose weight in 10 days at home without exercise Slim body

In one month, I lost somewhat more than 8 Kgs (~20 Pounds) without working out. After three months I was down 10 Kgs and clearing my psychological hindrance of the 70 Kg without precedent for 10 years.

All it took was the correct inspiration, a little change in eating routine, a body gauging scale, and a profitability hack.

In case you're hoping to shed a couple of kilos, pursue these means in a similar request. Inspiration is by a long shot and expansive the greatest factor, all things considered, Locate a sufficient motivation to get more fit quick without exercise and everything else becomes alright.

You won't require any pills or enhancements. This is a characteristic method to get more fit quick without exercise by seeing how the body functions.

The main cash you should spend is on a body gauging scale in the event that you don't have one. You will really finish up setting aside extra cash over the long haul (more on that underneath).

Getting more fit quick without exercise is a simple issue. All things considered, the arrangement is likewise simple. The starting point is getting this and realizing you can do it as long as you pursue the procedure sketched out in this post.

Try not to attempt different weight control plans or alternate routes in the meantime. Pursue this arrangement to the T and you'll be astonished with the outcomes.

Let’s get started.

Disclaimer: I'm not a specialist or well-being expert and this isn't therapeutic counsel. On the off chance that you have any well-being conditions, counsel your doctor. What worked for me may not for you. These are only thoughts for discussion and thought.

Find the Strongest Motivation

The stronger your motivation to lose weight fast without exercise the easiest it is stick to your diet for the rest of your life.

A good motivation might help you lose a few kilos and then fall back into habits. A great motivation will change your perspective on food and health forever.

The common reasons are:

Health: live a healthier lifestyle for a longer period of time as well as minimizing the risks of developing potentially life-threatening illnesses
Appearance: get ready for “beach season” or fit better into society
Dating: your confidence is enhanced and other people might find you more attractive
Mood: you feel better physically and mentally, loving yourself more
Fitness: physical activity is easier when you are leaner and you have more energy throughout the day

Find your strongest motivation and use it to your advantage.

For example:

If it’s fitness, set a specific goal that relates to it, like running a 10k. Print the goal and hang it on the wall.

If it’s health, put a picture of your kids on the fridge. You want to be around longer to be there for them.

Use these simple clues to serve as a constant reminder to your brain of your motivation. Place them in a high-visibility area, such as your phone, fridge or bedroom wall.

Your brain will unconsciously do the rest.

External vs Internal Motivations

External motivations — looking better for the sake of other people liking you— tend to be weaker than internal ones. An exception might be doing it for your kids, but that’s about it. Everything also falls under “insecurity”.

Do it for you.

And if other people appreciate it, all the better!

Other examples of external motivations:

You want to fit into a group that doesn’t accept you as you are now
To look better in beach pictures on Instagram
Join a sports group with your coworkers

My motivation?

To have more energy throughout the day so I can perform at a higher level.

My premise: by eating better and taking care of my body I will increase my focus and in turn become more productive.

This motivation is still true today, a clear sign that is was/is a strong motivation.

And that’s why I still continue to live by these principles today.

How to Lose Weight Fast Without Exercise

The easiest way is by changing your diet.

I learned about the Slow-Carb diet in Tim Ferriss book “The 4 Hour Body”. My plan was essentially what he outlined with a few modifications here and there.

Here are the rules of engagement:

Skip “white” carbohydrates: bread, rice, cereal, potatoes, pasta, and grains. Avoid eating anything white and you’re safe
Eat the same few meals over and over again: mix and match but use only a few items (more below)
Don’t drink calories: a glass or two of dry red wine per night is fine
No fruit: avocado and tomatoes are exceptions (in moderation) but stay away from everything else
Take one day/three meals off per week: I choose three meals per week as it allowed me more flexibility

As for the actual foods, mix and match from the following list, constructing each meal with one pick from each of the three groups:

Proteins: egg whites with 1–2 whole eggs for ﬂavor, chicken breast or thigh, black beans, beef (preferably grass-fed), pork, fish

Legumes: lentils, pinto, read or soy beans

Vegetables: spinach, mixed veggies (such as broccoli, cauliﬂower, or any other cruciferous vegetables), sauerkraut, kimchee, asparagus, peas, green beans

You can eat as much as you like from that list. But keep it simple by repeating the same meals over and over again. This will save you time — you can cook multiple meals in one go (batching) — and money — you can buy in bulk.

For two months I ate chicken breast, beef or fish, and spinach, green beans, and salad as sides. That was it. Simple to buy and prepare. I used just a small portion of the list. Less is more.

Stick With the Diet

You know the theory and you might even stick with it for a few days. But the hard part is keeping it for long-term. Sometimes your strongest motivation is not enough.

What can you do in those situations?

Here are two simple hacks:

#1 Design Your Environment

Remove unhealthy food by hiding them from view in the back of a high cupboard. Stock your fridge with vegetables, lean meat, and water.
Don’t buy soft drinks or sweets. Out of sight, out of mind. Eating healthier starts at the supermarket.
If you want to automate healthier eating, buy a subscription of fresh, seasonal produce delivered to your door each week
Waiters and what other people ordered can pressure you into eating more than you otherwise might, such as appetizers, drinks or dessert. Make your decision before the waiter comes and order before others.
If you can, an even better option is to look at the restaurant menu online and make your decision in advance. Since portions in restaurants tend to be larger, order one main course and split or ask for a to-go box right away and stash a portion before you start.

#2 Design Your Defaults

Remove from the house food that isn’t on your diet or you know is unhealthy
Buy items from the outer edges of the grocery store. Healthy, wholesome foods are on the perimeter. Junk and processed foods tend to live in the aisles
Trick your brain into eating less per meal by using smaller plates and bowls
Plan your meals in advance so you always know what to eat each day. Use Sundays to cook for the entire week and freeze excess food
Do not keep alcohol at home. If you want to drink, you’ll have to go outside and buy it
Have a bottle next to your bed so you get in the habit of drinking water immediately after waking up
Keep another bottle at your desk throughout the day and fill with it cold water to energize your brain
Only have water at home. Ban everything else, especially juice and soda. Drink a glass of water before meals. It will also make you less hungry
Always order water when eating out, instead of soda. Bonus points: it’s cheaper. At restaurants, ask for salad as a side dish instead of french fries, potatoes, or rice.

Designing your environment and defaults will be especially helpful when your cravings are high. If there’s no chocolate at home, you probably won’t go out to get.

The more friction you add to a habit, the easier it is to quit it.

Weigh Yourself Every Day

Consistency is the key to develop habits and change behavior.

This is where a simple productivity hack by Jerry Seinfeld comes in handy. Seinfeld wanted to become a better comedian. So he decided to write new jokes every day. He was consistent with it. To help him motivate, he used a simple technique.

Here’s how it works:

Find Your One Thing: we want to lose weight, so that’s going to be our thing
Put Up a Calendar: hang a huge annual calendar at your workspace, office or home. If you prefer digital, use a spreadsheet
Mark the Days: put a big X across each day when you devote time to working on your one thing. This creates a chain of X’s showing your progress. Focus on growing your chain longer and longer
Keep the Chain Going: your only job is NOT to break the chain.

After a few days, you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt.

Using this productivity hack for weight loss, all you need to is weight yourself every single day at the same time. I recommend immediately after waking up.

Set up a reminder at the same time of your alarm clock at first and place the body weighing scale next to your bed, so it’s the first thing you see in the morning.

And if you forget to do it, remember: don’t skip twice in a row.

Set Up Your Tracker

Write your weight on your physical or digital calendar and soon enough it will look something like this:

I started out by writing on the Notes app on the phone but quickly moved to a spreadsheet. If you want to copy mine, open the Weight Tracker spreadsheet and select “File -> Make a Copy” in the upper left.

The tool doesn’t really matter, as long as you do it every day. But a spreadsheet gives you an automatic third column that computes the variance in weight — how much you lose or gain each day.

I find that to be a deciding point to adopt a spreadsheet because it increases the awareness of your weight and its oscillations throughout time.

The Power of Awareness

Why go to the trouble of tracking your weight every day? Sounds like a silly idea.

The truth is, by constantly tracking your weight, two things will happen:

You will become more aware of the progress in your goal by celebrating small wins every day
Because the number is always on your mind, if your weight goes up, you will think twice before eating something out of the diet. Your brain will unconsciously do the work for you and stop you for a second right before you eat that chocolate

Let’s use my graphs as an example. This is weight over time:

See what I mean by small wins every day? Look at that nice downward line in the first few weeks.

But the second factor is even more powerful. Here’s the variance in weight gain/loss:

The red lines indicate those days were I gained a lot of weight. In the morning I would think: “Why did I gain this much weight?” Then I would think about my choices during the previous 3–4 days and what I did wrong. Perhaps I took too many “cheat meals”, or ate popcorn watching a movie, or too much beer on a night out.

Just by doing this simple exercise, I would be aware of my choices and would they were conflicting with my goal. In other words: I wanted to achieve a goal but my actions were misaligned with my words.

That would serve as a reminder for a couple of days to “stay inside the lines”. As proof, you can see that immediately after those days I always lost a few kgs, as indicated by the green lines. That’s how powerful awareness can be.

Where to Go From Here

It doesn’t matter how much you weight, you will stagnate at some point.

It will seem impossible to lose more weight without exercise and you will be in the same ballpark for a few weeks.

For me, this is around 70 kilos. I’ve been in between 69.5–71.5 kg for at least a couple of months now. My variance is high since it’s quite easy for me to gain or lose weight every day (1kg on any given day is normal).

Now that I’ve kept the same weight for a few weeks, I decided to start doing some exercises every day. I’ve been focusing on doing exercises to burn belly fat as that’s where I can see the biggest results.

I just do some planks and abs for about 10 minutes per day. I added another row to the spreadsheet and put a big X each day I exercise.

When you do stagnate, I recommend you also take it one level up: keep the diet but also integrate a physical activity or daily routine into your daily life to keep losing weight.

This is the natural next step from leanness to gaining muscle.