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Most weight loss videos repeat the same tips: lift weights, eat clean, drink water. But if you're looking for real results fast, this video cuts through the noise with honest advice that actually works. You’ll learn how to safely lose 1 kilogram in just one week, and I’m not talking about crash diets or unrealistic routines. I’ll show you how to combine water weight loss, smart nutrition, and daily activity for maximum impact. Here’s what you’ll get inside this video: How cutting carbs can speed up water weight loss The protein strategy that helps you eat fewer calories and burn more A practical intermittent fasting method that curbs cravings The truth about cardio vs strength training — and what to focus on first The number one weight loss tip no one talks about: daily activity You’ll also hear the biggest mistakes to avoid — from drinking calories to overcomplicating your routine with every trendy workout. I’ll share the sustainable habits that actually move the needle long-term. If you're tired of advice that doesn’t deliver, this video gives you a clear plan backed by experience and science. --------------- Diet plan to lose 1 kilogram in one week: You can start your day with a hearty omelet made with spinach and mushrooms, paired with a slice of whole-grain toast and black coffee. That’s 300 calories. Mid-morning, Greek yogurt with blueberries and chia seeds is 150 calories. For lunch, you can have grilled chicken with fresh veggies. This adds up to 400 calories. In the afternoon, an apple with almond butter gets you 200 more calories. Dinner is baked salmon with roasted sweet potatoes and steamed broccoli, which has 450 calories. And you have 120 more calories to eat the snack you want. -------------- Studies mentioned: https://testdomain.nih.gov/2010/08/rough-up-your-diet#:~:text=High%2Dfiber%20foods%20generally%20make,fewer%20calories%2C%22%20says%20Slavin. - people who eat more fiber tend to consume 10% fewer calories throughout the day https://pubmed.ncbi.nlm.nih.gov/20847729/ - eating more protein can help you eat 25% fewer calories per day https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351/ - intermittent fasting can result in weight loss ranging from 0.8% to 13% of baseline body weight https://www.medicalnewstoday.com/articles/323605 - this eating pattern can also improve insulin sensitivity ------------------- Follow me on Instagram: https://www.instagram.com/iljkmitta/ ----------------------- Recommended equipment - https://fitnessdy.com/equipment/ --------------------------- Pro tip: Book a personalized consultation with the engine behind Fitnessdy, certified Cardio and Fitness Trainer, Ioana. We can do a 1-on-1 video call, talk through email, or build a personalized workout plan. https://ioanacozma.setmore.com/

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http://losefatandgainmuscles.blogspot.com/ Lose Fat and Gain Muscles Hugo Rivera My story begins when I was a teenager. I was seriously overweight (classified as obese) and with high blood pressure/high cholesterol at an early age. I was also extremely unhappy with the way I looked and as a result was very insecure. I had dreams of being fit and muscular one day, but everyone else would laugh at me telling me that I was going to be out of shape forever. In desperation I stopped eating, and as a result, I lost all my weight but I also lost all my muscle. In addition, I became anorexic since I started to fear that eating would get me back to where I started. I was then even more unhappy being a bag of bones with no strength than I was when I was chubby, and constantly fearing that any bite of food would make me fat again. It was not until my parents took me to a nutritionist that told me: Food will not make you fat; only the abuse of the wrong sorts of food will, that I kicked the anorexic habit to the curve and started to learn more about nutrition. Later on, I became interested in bodybuilding as a girl I liked told me that she found muscles attractive. At that point, I began going to the nutrition store more frequently searching for answers in a supplement bottle. I tried every single product you can imagine. I also tried every single champion routine and noticed that I would only get marginal results. Frustrated and broke, I decided to stop reading and buying supplements, and instead, concentrate all my efforts into finding the answers myself by using the scientific method. Determined to find the answers, I began by creating a routine and a diet, following it for six weeks at a time and carefully writing down the results on a daily basis, weight gained, fat lost, strength gained and so forth. I repeated this process over and over again, some of my experiments failed miserably (like when I tried a super high volume routine with a 6000 calorie diet and hours of aerobics) but other experiments were extremely successful. http://losefatandgainmuscles.blogspot.com/ ---

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