BREAKING NEWS

London activates the secret plan to reveal the connections of Albanian politicians with criminals, Lord Dingeman is coming to Tirana today, training SPAK prosecutors for money laundering and seizing property, here are the "VIP" names at risk, the Briti...

London activates the secret plan to reveal the connections of Albanian
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BREAKING NEWS

Here's who gave the order to kill Servet Pëllumbi and how the state gangs led by General Agim Shehu ambushed us at Ura e Dajlani, Spartak Braho remembers the violence of '96 and reveals the conversation inside the car with the high official of the SP

Here's who gave the order to kill Servet Pëllumbi and how the state
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BREAKING NEWS

Bujar Çela and Petro Koçi confess the horror of May '96: How the socialists were raped, bloodied and tortured by order of Sali Berisha, SPAK to investigate the incident

Bujar Çela and Petro Koçi confess the horror of May '96: How
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BREAKING NEWS

Pact to eliminate the Justice Reform, Berisha-Bardhi against the resolution, but become part of the special commission to escape from SPAK cells

Pact to eliminate the Justice Reform, Berisha-Bardhi against the resolution, but
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BREAKING NEWS

The man who opposed the USA for the election of Altin Duman as the head of SPAK leaves, the way is opened for the well-known professor

The man who opposed the USA for the election of Altin Duman as the head of SPAK
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BREAKING NEWS

Sensational, the well-known journalist of the chronicle warns of the arrest of Monika Kryemadhi and Flamur Noka, this is what is happening inside SPAK

Sensational, the well-known journalist of the chronicle warns of the arrest of
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BREAKING NEWS

Here is the American "big punch" in the face of Sali Berisha, Frrok Çupi confesses the unsaid after the proposal of Argita as the head of "Rithemelim", from the murders under his power and the details from the night when he was elected president, how h...

Here is the American "big punch" in the face of Sali Berisha, Frrok
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BREAKING NEWS

SPAK summons Bardhi for the Olsi Rama file, the fraud of the deputy of Reestablishment is revealed, he presented himself as a person in the know, not as a whistleblower

SPAK summons Bardhi for the Olsi Rama file, the fraud of the deputy of
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Shëndeti

No strict diets and no strenuous workouts, 5 golden rules to stay in shape

No strict diets and no strenuous workouts, 5 golden rules to stay in shape

To feel in harmony with yourself and feel good about your body, the main strategy is to do everything aiming for balance, without resorting to drastic and stressful diets or exhausting workouts. What are the 5 rules to stay in shape without dieting that you should follow every day? 

Eat well-balanced meals

To put balanced menus on the table, it is enough to imagine each meal of the day as a plate divided into several parts that will be filled half with fruits and vegetables, a quarter with whole grains and derivatives and another quarter with proteins, alternating those of animal origin with vegetable ones such as legumes and always ensure a quota of good fats, such as dried fruit, nuts and seeds.

We fix the dishes with olive oil

At the top of the healthy list is olive oil, a symbolic food of the Mediterranean diet. Although one spoon provides approximately 90 calories and therefore it is better not to overdo it, compared to other vegetable sauces and oils, it is very rich in antioxidants including vitamin E and polyphenols, with excellent properties for general health of the body. It gives you fullness due to the presence of good essential fatty acids, including oleic, oleocanthal, alphalinoleic and stearic, which slow down stomach emptying and are valuable for hormonal balance.

When you are constantly stressed, the body produces higher levels of hormones such as cortisol and adrenaline, which represent a risk factor for weight gain.

Sleep at least 7 hours a night

The quantity and quality of sleep also play an important role in preventing extra pounds. When you sleep little and badly, the body produces greater amounts of hormones that stimulate hunger and worsen the feeling of satiety, prompting us to consume larger amounts of food.

Get out into the fresh air

A lack of vitamin D, which the body synthesizes thanks to exposure to sunlight, has been linked to overweight and obesity in some studies. Additionally, exposure to the sun, perhaps taking a half-hour walk, is an excellent antidote to bad moods and boredom, which often fuel cravings outside of meals.