Diet and exercise, but optimized for weight loss with little time available. According to Harley Pasternak , the famous personal trainer who hides behind the physical form of celebrities such as Ariana Grande, Jessica Simpson, Lady Gaga and Megan Fox, these stars have something in common with us mortals, which is the lack of time.

For this reason, when they are away from photographers’ flashes, celebrities tend to put on weight like everyone else. But there is a way to lose weight if you have little time: and this is the secret behind the enviable line of stars that Pasternak follows.

In fact, he explains that the musicians and actors are engaged in hours of recording, tours, events, sets and this prevents them from eating healthily. The tight deadlines also do not allow for hours’ workouts in the gym. But the exact same situation is that of those who spend hours in the office, get up early in the morning and go home in the evening, tired and hungry.

Yet, there is a way to lose weight with little time available. And it is with the Pasternak method that singer Jessica Simpson has lost 50 pounds since her third pregnancy.

Ten minutes a day of training choosing the right exercises, which can also be done in small spaces, such as a studio apartment. And some dietary precautions if you are not very active, such as a low glycemic load diet.
Let’s see in detail the three rules for losing weight with little time available according to Harley Pasternak.

SLIMMING WITH A SHORT TIME AVAILABLE:
HERE IS THE SECRET OF THE STARS

1. The first rule is to install a pedometer app on your mobile phone, and take eleven thousand steps a day.

Those who use the means to move from home already have an advantage, another solution could be to eat outside their office, take a few flights of stairs once a day, take advantage of the lunch break to run small errands, take small breaks at work even if you are in smartworking to stretch your legs.

One of the reasons why those who changed their habits with the pandemic got fat was precisely smartworking, working from home. Getting out of bed and then sitting down to work logically is not good for the line. Eleven thousand steps a day is not a huge amount and anyone who has downloaded a free pedometer app claims to have had great results.

2. The second rule for weight loss is to keep sugar consumption under control thanks to the glycemic load.

Starting in the morning, when it would be better not to start the day with coffee and biscuits or croissants.
Better to eat a white Greek yogurt with added fruit such as strawberries, kiwi, red fruits or pomegranate or a quarter of an avocado, add a teaspoon of chia seeds, stevia and cinnamon or bitter cocoa. Drink bitter tea or coffee immediately afterwards.

Lunch and dinner must be thought of starting with a protein food, such as meat, fish, omelettes, low-fat cheeses or tofu / seitan. Legumes, on the other hand, count as carbohydrates.

To this food we add a side dish of vegetables and carbohydrates such as sweet potatoes, a pack of wholemeal crackers, a slice of rye bread, two tablespoons of brown rice. Thinking about protein first and then adding everything else is a very easy way to keep the glycemic index at bay. Obviously, the diet must not be high-protein, but the criterion with which we think about meals must change. We also limit the oil to one teaspoon per meal. Furthermore, during the week, it is best to avoid sweets of any kind apart from fruit.

For those who do not like being in the kitchen, Pasternak’s low carbohydrate protein shake allows us to be full for a very long time and is equivalent to a lunch or dinner: here is the recipe that Dcomedieta has published.

3. Finally, the third rule which equates to ten minutes of exercise a day.

One minute of jogging in place or jumping jacks.
First exercise: 60 seconds of bicep lunges  or plank taps or crab walk .
Ten second pause.
Second exercise: 60 seconds of dynamic squat , or squat and cross or diver push ups.
Pause for ten seconds and repeat it three more times.
Final half-minute stretch for legs and arms.

On Saturday and Sunday, on the other hand, if we are freer, we do 20 minutes of physical activity: here is the plan that can also be done at home if we can train. If, on the other hand, we prefer to go out for a walk, here is the twenty minute fit walk. On days with twenty-minute training we can give ourselves a free meal, without exaggerating the quantities.