Minus 17 kg

https://youtu.be/-qcA-GqCVeI?si=xDzdb2Fiq7S-KYgh

FULL BODY FAT LOSS in 14 Days🔥 30 MIN Non-stop Standing Workout - No Jumping, No Squats, No Lunges 30 minutes 'Nonstop' Full-Body Fat Loss Exercise!Many people really love my nonstop exercises.So this week, I've prepared a full-body fat-burning program!You...

https://youtu.be/W4eKVKwf3rQ?si=Wiey4MZ03DBebYZE

30 min Full Body Fat Burn HIIT (NO JUMPING) - Ab, Core, Arm, Back, Leg, Thigh & Cardio ~ Emi SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:MY WEBSITE: https://www.emiwong.life/► all my workout programs: https://www.em...

4 Foods to Eat to Help You Lose Weight

1. Chia Seeds
When it comes to weight loss, fiber is king. It's satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we're cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds—roughly 2 tablespoons—satisfies about a quarter of daily fiber needs, per the USDA.

Chia seeds are easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls.

2. Fatty Fish
The 2020-2025 Dietary Guidelines for Americans recommends at least 8 ounces of seafood each week because it is rich in several nutrients and contains concentrated amounts of omega-3 fats.

Seafood is also high in protein to help curb hunger, keeping us satisfied longer. Fresh fish is great but can be pricey to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive. Also consider canned seafood, which is great for whipping up easy salmon patties, quick sardine toast or a classic niçoise salad.

3. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation.

Cruciferous veggies are also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight loss meal plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads, as a low-carb swap for grains or blend them into smoothies.

4. Whole Grains
Many people may think they need to limit starches like pasta, bread and rice when they're trying to lose weight. Thankfully this isn't the case, especially if we're choosing whole grains most of the time.

In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar.