How to lose weight

              Today I am going to tell you how to lose weight, and the answer is very simple: eat!
       

              I know, it sounds weird, in fact, many were shocked when I said that. The trick is that you have to be careful what you eat and how many calories you consume. In order to lose weight carefully you have to reduce around 10-20% of your total calories consumption. Let's say you have to eat around 2000kcal/day to not change your current weight. In order to lose weight you will have to eat 1600-1800kcal/day (This is just an example, it can be different for you). You can search on Google for a way to calculate your Basal Metabolic Rate (BMR) and find out how many kcals you have to eat daily.
           
              The results will not come over night. Remember: Rome was not built in one day. The changes in our bodies are slow processes. It may take 2, 3 or even 6 months to lose a considerable amount of weight. 
           
              If you are active, it is even better, because sport helps both our mind and our bodies by making us lose toxins and burn some fat. Don't forget that you burn calories when you do anything. So, the more active you are,the better the results will be. Be careful not to be too active, too much of anything is never good.
           
              Also,calories are not everything, there are also proteins, carbohydrates and fats and you have to keep a balance between them.
           
              Quick notes: don't eat fast food too often; eat mostly chicken and fish (grilling them is the best option); try avoiding fried food; try eating at least 5 vegetables/fruits every day(I personally prefer vegetables, because they basically have everything a fruit has and even more.. and I don't like sweet stuff), you can combine them with the main meals or have one as a snack; HAVE 3 MEALS AND 1-2 SNACKS EVERY DAY. Our bodies need nutrients at all moments of the day in order to work properly (by snacks I don't mean potato chips or sweets, but a fruit/vegetable and a cup of tea or whatever you can think of that is not requiring your body too much energy to digest). I will post some snack ideas one day if this page gets some views.

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Easy to Make a Gainer? CHEAP Recipe With Around 1000 Kcal and OVER 45 Grams of Protein

Gainer recipe

     Are you looking for something new to eat? You are too lazy or simply don't have time to spend cooking? You want to gain some mass? You like healthy food? Well, here is a recipe that will help you in any of these situations!

     Here is what you will need for a serving:

-150g of oats;

-100g of cheese (has to be sweet, preferably cottage);

-250g of yogurt (any kind);

-a spoon of cocoa;

-some honey, depends on your taste;

 + optional: - protein powder;

                  - a banana (mashed or slices);

                  - flavours of you choice.

     How to make it:

-mix the oats, the cheese and the yogurt;

-add the cocoa and the honey and mix again, until it looks like this:

     Nutrients (aproximative, without the optional ingredients):

-1000 calories;
-45g proteins;
-192g carbs;
- 23g fats.

     This recipe helped me a lot and I want to share it with you. I eat this at least 2 times a week, whenever I don't feel like cooking and, with a good nutriton and an active routine I managed to gain 6 kilograms in 3 weeks, wich, at least for me, is a lot.
     Stay fit!
     Do you want to help me and others? Share this wherever you want, it's free!