For Walker/ Jogger

Drink 0,5 l Water directly after wake up

Put your sports wear on

Go out and walk 1 hour or jogg 30 mins

Optional: Take a shower

Make you breakfast (no sweets)

At the evening: eat dinner, no sweets, prefer proteins

Put on your sports wear

Got out and walk 1 hour / jogg 30 min

Drink 0,5 l water

Optional: take a shower

Go sleeping without eating something additional

Avoiding additional food after the evening workouts helps to burn more calories.