Interval Training 
Weight Loss Make small changes in weight loss
A meal of the day MUST be plentiful because it provides the body for daily efforts. A balanced breakfast should include protein, complex carbohydrates, fiber and healthy fats.
Select yogurt or cottage cheese with fruit and wholegrains. Eat nuts and berries, a slice of toast or bread with wholemeal flour with two slices of turkey ham (lean protein) and a little lettuce.
This is the hardest rule followed in the office, as we often do not have enough time to sit and eat lunch in peace. Instead, we rely on delivery, which as a rule includes pizza, fried meat and chips – foods that are fatty, caloric and unhealthy.
Instead, bring your lunch from home in a plastic container. Many offices have their own kitchen with a fridge to preserve freshness of foods. Why not take a lunch to enjoy refreshing salad , which provides nutrients ?
We do not even notice all the foods that we put in ourselves at work, and contributing to the total amount of calories consumed. Chocolate from colleagues at work, biscuits from the tray of chips in front of TV … The list never ends.
Rather than sweets and similar “temptations” in the living room put there fresh fruit and nuts that will employ your mouth, but also provide you with lots of nutrients. Studies have shown that people who have their home cleaned and remove sweets and snacks from visible places consumed 20 percent fewer calories a day.
Unhealthy, carbonated soft drinks are probably the most popular drink for most people. However, these drinks contain a large number of calories and are rich in sugar. Have your water glass after every few hours.
