帕梅拉

pamela_rf

Waving my… red flag hahaaa 🚩 let’s talk about green flags if you’re trying to get more toned last-minute for summer – e.g. within 3 weeks, without messing up or burning out. Apart from working out (obviously), here’s what’s I would do: 🕖 Gentle fasting – but no extremes, just to be safe with hormones. I’d do 14:10, which means starting at 9am, stopping at 7pm. No skipping breakfast, just an earlier dinner & no late-night snacking. Result: Better sleep, longer fat-burning window 🧁 No sugar – seriously. You can start by cutting any refined sugars, but in the end I would cut ANY natural sugars for a week or two. No maple syrup, no banana, no apple. Sounds extreme - but come on, it’s just for a short time. Some say, sugar calories especially like to turn into visceral fat (belly), so it doesnt hurt to see how your body reacts. Also because your cravings will vanishhhh into nothingness, meaning you’ll have an easier time being in a deficit! Sometimes it’s good to take a break of what you crave the most. 
Result: Less bloat, clearer skin, less hunger, fewer cravings 🔥❄️ The basics: Clean, protein-rich meals – early, warm & grounding. Steamed veggies, lean meat, healthy fats like avocado and nuts, carbs that you find easy to digest. Limit cold & raw food or anything you know upsets your stomach
Result: Better digestion, less bloat, flatter belly, balanced energy 🥜Add your snack to the main meal, not in between. Oh gosh that would be the hardest one for me. But it does wonders if you want quick results. Focus on main meals and add your „snack“ as a dessert directly afterwards. Then, don’t eat for 4-5h until the next meal. Result: stable blood sugar, fewer cravings, longer fat-burning window ⚖️ Calorie deficit - the obvious one. All of the tips will help you prevent overeating anyways but if you want to be extra sure, track calories. I’m not a fan of strict tracking each & every day, because hunger can and SHOULD vary. But if you have no clue about calories: do it. 
 🧠 Positive mindest, because YOU HAVE A PLAN. It won’t happen overnight, but definitely within weeks. Be excited for the changes!

06.22 17:07

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