Getting in shape - one year progress

Hello everyone! Long story short, a year ago, after a breakup, I decided to change my lifestyle. I have already posted my progress on Imgur if you feel like a rebroadcast, you are not completely deceived :-D. 

But  since I've got a lot of message asking for advice, and since I've been a  long time ranger, I've decided that this time, I'd be vast about how I  accomplished what's one of my biggest pride. In the last 12 months, I lost 40 kilos (about 90 pounds). I lost most of them in the first 6 months, then about the same weight (+ - 2 kg) for the last 6 months.

 I have probably lost some more fat muscles and won, but I do not measure average that: D.

First of all: Yes, it was difficult. Do not expect this trip to be easy. But if you want to follow the same path, here is my only advice: keep the ming it is f **** ng worth it! I had to change a lot of things in my life. 

I used to drink a lot of alcohol, used to eat a lot of junk food, snacks, drinks or highly sugary drinks. Combined with a total absence of sport, completely destroyed my body, and I got fatter and fatter for about 10 years. 

I always told my friends and family that I knew I could lose weight if I wanted to, but never really thought it was necessary. 

Until it was too late and lost the girl I thought was my wife: D. 

Do not make the same mistake I did! Well, enough chatter, here are the tips I've already given to some of you:

1) EXERCISE! You naturally ingest part of what you eat. Walking, breathing, thinking, everything burns energy. But there is nothing compared to what he uses when you play sports. 

Choose what suits you the sport! You  should not choose a sport just because it is the one that burns the  most calories, because you will never feel the joy of practicing this  sport. I PERSONALLY CHOOSED badminton, pool and  bike apartment (with netflix, so I do not get tired, this one could be a  little annoying :-p). 

In the past 12 months, I have been  swimming 150 kilometers, runned on this 300-kilometer training bike, and  played 80 hours of badminton. 

The important thing is here to stay. Personally, I try to practice the sport for at least 3 hours a week. Depending on what I do, it can take up to 6 hours a week.

2) Breakfast meal I was eating a chocolate waffle when I got to work. It was bad ... So I went to ealthier something. 

This  is now my morning routine: - cut fruit (120 ~ 180 grams of all the  fruits you like) - add 40 grams of muesly - add a fat free yogurt - and  mix it :) 

It is a lot ealthier than any type Transformed  snack, you can buy, do not take a lot of time to prepare, and you should  have enough room in your stomach until 00 hours!

3) Meal about, I only ate the soup at lunch. About half a litter every day. 

This may not seem like enough, but with a homemade soup, it can really fill your stomach! There are many recipes, but here is my top 2: - Butternut soup: Chop 1 onions, cook them in a saucepan for 2-3 minutes.

 Add on a litter of water and boil. Remove the skin from 1 Butternut, then cut into small pieces. Add in the water, with the bouillon cube 2 vegetables. Chop a little parsley and add it to the water. Then mix and add a can of coconut milk.

- Tomato soup: chop 2 carrots, 2 potatoes, 2 onions and 3 celery stalks into small pieces. Remove the skin from about 3 kg of tomatoes. Cook the onions for 2-3 minutes in a saucepan, then add the tomatoes and 1.5 liters of water. Once it is boiling, add the carrots, potatoes and celery. Cook until potatoes and carrots are tender. Then add a little parsley and mix your soup! For the first 6 months, I ate soup only. Then I started adding bread to soak in, to make it more fancy xD

4) Evening meals These pictures might not be the best example of what I was eating, it is only the last meal 3 I ate. But the ealthy meal rules are simple: - avoid all processed foods. 

You should only eat what you prepare, even if it is a simple meal - do not eat too much. 120 ~ 180 grams of meat is quite good! -  at least a third of your plate should be homecooked vegetables (eat as  much as you want) - Again, these pictures might reflect that, but I  avoid carbohydrates as much as possible in the first 6 months if my  weight loss :-)

5) You like time to lose weight is difficult, and you should reward yourself from time to time. You just have to adapt your rewards! 

This, for example, is a pizza with lots of vegetables (red cabbage and peppers). The dough is made of ... Cauliflower, so it is 5 times more ealthier than a regular dough. There are many recipes from there, try one for yourself! It's the kind of ealthy meal that will always give you a smile.

 You feel like you're eating something gratifying, but do not consume too many calories :-)

So,  this is basically a food day value for me :-) - fruit / muesli / yogurt  in the morning - half a litter of soup + 4 slices of bread for mid-day -  a little meat and a lot vegetables for the evening, I 3 chocolates also added, because come one, it's not that much ;-)

Believe me, you'll see the result real quick!