Bob Harper’s Skinny Rules to get back in shape
Celebrity trainer and one of the personal trainers of The Biggest Loser program , Bob Harper has now become a well-known face of American TV, and exactly like his most famous colleague Chris Powell .
He also wrote a book for those who want to get back in shape.
The book is called The Skinny Rules , and it allows both men and women to get in line without a strict diet, but with some advice that is followed to the letter, they can give remarkable results in weight loss and improve our health.
Although I hate the adjective “skinny” which I consider offensive, the book is not extreme, but it could really be useful for those who want to lose a few pounds peacefully, without food yes and food no. Let’s see these Skinny Rules together.
The SKINNY RULES by BOB HARPER
- Drink a large glass of water half an hour before meals
- Don’t drink calorie-dense drinks
- Eat a protein resource with every meal: a yogurt for breakfast, eggs or tuna for lunch, meat or fish or low-fat cheese for dinner, otherwise legumes or seitan.
- Reduce the amount of refined flours and refined sugars
- Eat 30 grams of fiber a day including vegetables, fruits, whole grains.
- Eat apples and blueberries every day
- Avoid carbohydrates after lunch time (so no carbohydrates for snack and dinner)
- Learn to read labels to know what you really eat
- Eat “healthy” portions of food, without serving yourself twice
- Avoid sweeteners, both natural and artificial
- Avoid chips (actually he says potatoes in general)
- Eat vegetarian at least one day a week
- Avoid stir-fries and fast food, or rotisserie food
- Have a real, hearty breakfast
- Cook in your home and eat things you have prepared yourself for at least 10 meals
- Avoid salty foods
- Eat your vegetables, just do it
- Go to bed with no midnight snack (actually he says, go to bed hungry)
- Get enough sleep
- Schedule one free meal per week Here they are. There are twenty rules and if in his book Bob Harper explains them more thoroughly, I would say that most of them do not need explanations.
He says they are not negotiable, in the sense that either you do all of them or you don’t do this program.
Many people have criticized these rules, judging them extreme, and saying that you can eat healthy without being reduced to a diktat. However, I find them quite relevant, also because they aim to make those who follow them aware of how much and how they eat without inducing them to follow calories and count grams.
Combined with a healthy lifestyle, these 20 skinny rules can really help.
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