hi guys look at this beautiful spring weather people ask me how i lost so much weight from 105 kilograms to 61 kilograms today i'm showing you my food or nutrition behavior to lose the bodyfat before you start make sure you have a goal that motivates you my goal was to become a model and I knew I had to loose weight on a healthy way rule number one burn more calories than you eat I loose about 2500 calories everyday with my 2h of workout everyday I know that sounds a lot but isn't watching tv for 2h a lot enough too? right now I'm eating between 600 and 1500 calories everyday and that way and have a deficit from 1900 or 1000 calories everyday also i write everything down what I eat and at what time and make my food plans for the next day as well Rule number 2 eat the right nutrition to the right time I don't eat after 6pm and 12am between those 18h, my body has the chance to burning my fat. i don't eat a lot of carbs I eat carbs through my fruits and veggies i only eat long-chain carbs i don't want to get me insulin levels is increased so much if my insulin levels is getting too high, I know I'm getting my bellyfat back I eat much protein healthy fat and fiber-rich food before I go to my workout I eat high-energy food before i go to my workout I eat high-energy food because my muscles need the energy to lift the weights Rule number 3 there is one day every week the day of nutrition sins and this day is very important for the body because you don't want to get back to the YoYo-Effect me and my friend and personal coach are happy to give you more informations if you have any question make sure you write a comment down below subscribe to my channel.