products are marked yellow, all sweets and fast food are marked red. So you can see where the calories come from.
Your goals for today ...
What you're writing today:
- Eating habits: Evaluate your eating notes and think about how you can store more "green" food.
- Move it: Take a long walk.
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 is the colour ratio of your consumed food?
- Which form of movement did you like best?
Day 14: Final Super, you did it!
You worked for 14 days to improve your behaviour step by step and to fight your belly fat. In order for you to continue making good progress, it is now up to you. Your goals for today are to make your own plan for next week.
Your goals for today ...
What you're writing today:
- Eating habits: Make a meal plan for the next week with five small meals a day. Consider everything you've learned in this book.
- Move it: Make a sports plan for next week. Plan on walking at least 10,000 steps every day, five minutes of gymnastics every day, and about an hour of sports once a week.
Questions to answer in the evening:
- In the morning: your weight, a belly girth.
- During the day: everything you have eaten, all sporting activities
- In the evening: the number of your steps
- How were those two weeks for you?
- What are your successes? What are you proud of?
- What do you expect from the next few weeks?
- What are your goals?
What happens now?
This book has given you a lot of knowledge to help you actively fight your abdominal fat. You have also worked for 14 days to improve your eating and exercise habits and thus become healthier. Of course, it's not the end. As already mentioned in the introduction, it is important that all behavioural changes are sustainable and thus permanent if you never want to have belly fat again.
So your 14-day Challenge was just the beginning, and for you it's now about changing your life and behavior according to what you've learned. You now have the basics, and you have already taken the first steps. You don't have to go on a diet and you're always full if you continue to follow the advice in this book. And your belly grease is saying goodbye forever. Because with the tips from this book, you can convince your body that it no longer needs fat.
The best way to fight abdominal fat is to make your life healthier. It will then disappear step by step, without you having to suffer privations or enduring great efforts. Your body just gets used to finally getting what it's been wanting for a long time: a healthy diet and a little exercise.
With this book you have embarked on a journey to shape your life in such a way that your body gets what it needs from you. This trip may not always be easy, but it is definitely feasible, and you are already on your way! In this respect, keep up the good work and good luck in your fight against belly fat!
Vitamin Water - Refreshing aroma and detox water with fruits and herbs
Vitamin water is an optimal alternative to provide our body with sufficient fluids and important nutrients. Particularly on hot days, you should take care to drink water or herbal teas. However, taking still water, at least in terms of taste, is not particularly convincing.
Tap water tastes bland and boring, not for nothing has the demand for refreshing vitamin water increased. Traditional products are usually a mixture of water and caloric beverages enriched with natural flavours and vitamins. Aroma water is available in different flavours. However, the important question is whether these soft drinks with artificial additives are really healthy when it comes to finished products.
Vitamin water can also be made very easily and without much effort. There are now countless recipe ideas for all possible needs, not only as a soft drink, but also special preparations of vitamin water that support weight loss and detoxification from the organism, or of course as an ideal supplement after exercise.
Depending on the preparation, vitamin water supplies new energy and also helps us to compensate for a lack of nutrients with this drink. In the following chapters we will therefore show you the best recipe ideas for your own vitamin water.
What is refreshing and healthy vitamin water?
The idea to produce a special vitamin water comes from America. Founded in New York in 1996, Glaceau was the first manufacturer of so-called smart water. Years later, energy drinks and vitamin water from the same manufacturer came onto the market. The company was then acquired by Coca-Cola in 2007. In Germany, Glaceau beverages have been available since 2012, but were discontinued at the end of last year because sales did not meet expectations. In the USA, however, these vitamin waters are still in high demand. Among the best-known products are the lemonade flavour Multi-V, the dragon fruit flavour Power-C, the citrus flavour known under the name Ignite, and of course the essential vitamin water with orange flavour. Every single combination allegedly offers a special effect due to the vitamins and nutrients it contains.
The actual idea for vitamin water came from J. Darius Bikoff, the founder of Glaceau and a well-known triathlete. Due to a cold he enriched his drinking water with vitamin C and zinc in order to recover more quickly. Today this drink is available under the name Defense, it is vitamin water with apple and raspberry flavour. Not all soft drinks are really low in calories. Some of them have stevia added as an alternative sugar, but normal household sugar may also be included in the vitamin water products on sale.
Vitamin water has long been a favourite drink among professional athletes, but it is also frequently used in mountaineering, among other things. Depending on the variety and brand, vitamin C, vitamins B, vitamin E, calcium and magnesium are added to the water. However, biotin, sodium and pantothenic acid can also be contained in the vitamin waters. These are functional drinks, which are basically based on table water, but contain vitamins, minerals, electrolytes and fruit and colour aromas. Electrolytes are also very important for our organism, as they protect us from heat damage, which can threaten our lives together with a lack of fluids. The most important biological electrolytes include calcium, chloride, hydrogen carbonate, potassium, magnesium, sodium and phosphate.
Electrolytes play an important role in our body, as they are mainly responsible for the spread of nerve excitation. They are also known as minerals or ions and are contained in our organism only in limited quantities. These substances decompose into positively and negatively charged ions and are therefore also able to conduct electricity in an aqueous solution. As they have a direct influence on the tension of the cell membranes, they are also responsible
