The Colors Of A Optimistic World - Logan J. Davisson

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two weeks you'll practice all the healthy behaviors you've learned so far in this book.

      Before it starts

      So that you do not only learn pure theory knowledge, but start directly well into your belly fat burning, you receive this 14-day action plan as a bonus. This will allow you to start changing your life step by step over the next two weeks. Each day has three components: You make yourself aware of your behaviour by keeping a record of it and reflecting on it in the evening with the help of questions, you add a healthy eating habit every day and keep it (or do a special task), and you bring some more movement into your life. In the first week you do this by slowly increasing your daily number of steps to 10,000, in the second by integrating activity into everyday life.

      There are a few things you need to get started with the action plan right away. I'm sure you'll have them all at home:

      - a booklet (in which you keep a record of the plan)

      - a body balance

      - a tape measure

      - a pedometer (e.g. in a mobile phone)

      - the determination to give you 14 days to improve your life.

      When you have all this, you can start right away!

      Your first day only serves to give you an overview of where you stand. Get on the scales in the morning and note your weight. You'll do that every morning from now on.

      Opinions differ as to whether one should really weigh oneself every day. The weight doesn't react directly to all changes in your behavior. Sometimes it goes up even though you've had a very healthy diet. Water loss can lead to weight loss, muscle building to increase because muscles are heavier than fat. Nevertheless, it helps you to get a feeling for your weight is within a certain range and you know when it is good and when it is not. And you can take countermeasures immediately, and not after a week.

      Next, you measure your abdominal girth and write it down. Since you want to lose belly fat, this is your most important value. However, fluctuations can also occur here. If you build up muscles, they will initially lie under the abdominal fat and expand your abdominal girth. As soon as the fat is gone, however, the centimeters also melt. You only measure your abdominal girth three times in a fortnight.

      Today you should eat all day as you have always done and move like this. You're supposed to see what your normal behavior looks like. The only difference is, you write down everything you eat. Even if you do sports, you write that down. And in the evening, you write down the number of steps you've taken.

      Every night, you end up taking stock. Ask and answer the questions in your notebook:

      - How many meals have you had?

      - How many times did you eat snacks in between?

      - How much did you move?

      - How many steps did you take?

      Starting tomorrow, you will use this as a basis to adjust your behaviour step by step and get rid of your abdominal fat.

      Today we start by setting goals that you should achieve to reduce your abdominal fat. New goals are added every day. What you have already achieved the day before, of course, you should keep.

      Your goals for today ...

      What you're writing today:

      - Eating habits: Drink at least three liters of water or unsweetened tea. This will make you less hungry and automatically eat less.

      - Move it: Walk at least 5,000 steps.

      Questions to answer in the evening:

      - In the morning: your weight

      - During the day: everything you have eaten, all sporting activities

      - In the evening: the number of your steps

      - What did you have a hard time with today?

      - What was very easy for you even though you didn't expect it?

      In the second chapter you read that breakfast is an important foundation for you. So today you should pay special attention to this meal and prepare a really healthy breakfast. You can get suggestions in the second chapter.

      Your goals for today ...

      What you're writing today:

      - Eating habits: Eat a healthy and fibre-rich breakfast.

      - Move it: Walk at least 6,000 steps.

      Questions to answer in the evening:

      - In the morning: your weight

      - During the day: everything you have eaten, all sporting activities

      - In the evening: the number of your steps

      - Have you noticed a difference in your starvation behavior after eating healthy breakfast?

      - Do you notice that your movement behaviour changes because you want to take more steps?

      Yesterday you started the day healthy, today you stop it healthy. After 8:00, you shouldn't eat anything. If you're hungry, you can have a drink, of course. Unsweetened tea calms the stomach and reliably eliminates feelings of hunger. And, of course, the goals of the previous days remain the same!

      Your goals for today ...

      What you're writing today:

      - Eating habits: Don't eat after 8:00.

      - Move it: Walk at least 7,000 steps.

      Questions to answer in the evening:

      - In the morning: your weight

      - During the day: everything you have eaten, all sporting activities

      - In the evening: the number of your steps

      - How are you doing with the new eating structures in the morning and evening?

      - Have you developed strategies to control your hunger better?

      In this book you have learned a lot about which foods are particularly healthy. Now you should integrate them bit by bit into your diet. You will need at least one of these today for your dinner - which of course should not take place after 8 pm.

      Your goals for today ...

      What you're writing today:

      - Eating habits: Integrate one of the foods from chapter 4 into your dinner.

      - Move it: Walk at least 8,000 steps.

      Questions to answer in the evening:

      - In the morning: your weight

      - During the day: everything you have eaten, all sporting activities

      - In the evening: the number of your steps

      - Did your dinner differ much from your other meals?

      - Why did you choose the food you took?

      Not only food and exercise help to burn fat. In chapter 5 you have learned more ways to get rid of your

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