DLPA(morning)
L-Tyrosine(morning)
NOW Adams men multi(2 in morning, 2 at night)
L-Theanine(night)
RS-Alpha Lipoic Fatty Acid(morning and night)
Conjugated linoleic acid oil(morning and night)
Psylllium Husk Fiber(tons of it)
Probiotics
Pancreatin(or another enzyme supplement, every morning and night)
Every morning, fruit smoothie, with 0% greek yogurt, with either coconut milk(for medium chain fatty acids) or almond milk. unsweetened or a bowl of healthy cereal with unsweetened almond milk, with eggs if im more hungry or need the protein
And make either dinner or lunch a big, meatless, salad, with tons of vegetables. and try to eat
small healthy snacks the rest of the day, and if you do eat aother meal besides salad, eat a side salad with it too, make sure you make hearty salads that fill you up. You MUST follow the salad rule EVERYDAY.
EVERY morning, upon waking, drink 2 glasses of water.
after breakfast take your vitamins/supplements
EVERY morning, after breakfast, either go for a walk, or do quick paced workout with free weights(low wight)
EVERY evening do 20+ minutes of intense exercise
EVERY night, after you've eaten your last meal, go for a walk, if its a long walk eat a SMALL balanced snack with some protein, some fat, and some carbs(not only 2 of the three)
and drink the fiber at night, it will help you feel full when you go to sleep, but taking more in the morning/day doesn't hurt if you are feeling hungry but know you shouldn't eat(because you already have)
Try to do real workouts as often as you can, 45+ minutes. Every weekend go hiking, 4 hours with break to snack in the middle.
You don't have to work "too" hard, as long as you DON"T miss ANY days.
ive lost over 30 lbs in 3 months doing this, without a gym membership, and i barely ever find time to do real exercise sessions, except the hiking, i just get active for 15-20 minutes 3-4 times a day and try to make it as intense as possible, or just walk if im not feeling it that day.
only things i own for working out are a 15lb medicine ball, 2x 10 lb dumbells, 2x 15 lb dumbells, and an everlast "reflex" bag(a speed bag on a stand with a spring instead of hanging) with a pair of 2 lb cylinder sand bag weights and 3lb each wrist weights and a 25lb weight vest for hiking
I LOVE my everlast reflex bag, it is so FUN and EASY to work up a sweat with that thing, without having to set anything up and lets you warm up, just remember to keep your legs bouncing for extra calorie burn, then add some resistance(slowly) and its intense. and its versatile, you can go at your pace or really get into it, try to punch faster not harder though or you will bend the bar.(if anyone were to buy one based on this review)
and i coudn't jog a mile if my life depended on it before i started on this, now i can run one in 10 minutes!(i think taking the extra weight off helped the most lol) and i could never lose weight without the supplements, no matter how much i worked out, but you still have to stict to the SALAD RULES strictly, and the same for breakfast.