Diario de Julia Glazkova, 19 ago. 20

wow, I struggle to lose even half a kg in a week. Well done you! How did you lose that much? 

Walk, walk, walk. Brisk walking with average pace 9.40 "per 1 kilometre. No less than 1hour and 30 minutes walking in one go on my working days and 4 to 5 hours on my day off. Daily calories intake 1340 or less and 1900 calories on cheat day, once a week. Using Pacer app to count my steps and achieve my daily goals. No less than 15000 steps a day, 10 kilometres and 60 minutes walking activity on the go. Very good app with lots of groups and chalanges. 

No bakery or any bread at all, no potatoes in my menu. Vegetables, mostly fresh, salad leaves, beans. Lots of owen baked fish and chicken. Tuna out of the tin for more protein and eggs for breakfast. 1 slioof dark chocolate in the evening to treat my brain 😁 love chocolate. Reduce the sugar, only 2 teaspoon of damereira in my morning coffee. And water 💦 plenty much of water. Do you know that saying " If you hungry, drink some water". If you eat fruit, eat it as a separate meal, preferably afternoon.  

Wow, I can see how you are able to lose that much weight. That's alot of walking on your days off. That's fantastic 

Actually it's not a lot of walk. There's people who does over 50000k a day every single day. When I started I barely could do 10000 and was like "how those people can do that many steps, I never will be able to do even 15000". When I've done my first 20000 I was like " WOW I made it and it wasn't that hard" I started with pace 15"-17" mph, and it's apsolutly fine. All you need is a good shoes( I use skachers flex appeal 3.0), a motivation k I imagine those 10 kilos as a big bulk of margerin in my body 😁😁l and the time to walk. Onece you started to get results you won't stop. Another thing is very important to have this cheat day. When every sing day you giving to your body the same amount of calories, it's getting used to and slows down your metabolism. If you start giving different amount of calories you will confuse your body and it will start to use those fats as an energy. I prefer to give different calories a day in between 1200 and 1400 and on the cheat day 1900 or more.  

A beautiful lady😘