"I wish you to take and become happy" is every woman's dreamed dream.And what is it, is this feminine happiness?Certainly everyone has their own, for the fullness we always lack something small.It is enough for good fortune to change the hairstyle or buy new shoes, the other - to achieve career heights, the third is obliged to lose 10 kg.First of all, we all resort to the help of friends and get dozens of controversial advice from them.We then turn to the Internet, where tips and recommendations are hundreds of times more.The sites are full of different diets - fast and slow, hard and not many, showing the "pros" and "disadvantages" of each of them and warn of any difficulties that not everyone can overcome.
But no one says it will be easy, you have to go to your dream, overcome obstacles, sacrifice something if it is a real dream, and not a fleeting morning whim.Sit in a cozy chair with a cup of coffee and a box of sweets while you dream of losing 10 kg - agree, a situation similar to the stage from the theater of the absurd.First of all, you need to get out of your favorite chair, remember all your snacks on the go, daily drinking tea with "delicious" with colleagues at work, as well as a set of products consumed every day, your promises are not harmful chips and hot people ... Try to throw a new strategic plan for the future.
Recommendations of doctors and nutritionists
Many people dream of rapid weight loss, but this approach can adversely affect their health - a strict diet is always associated with the intensive removal of fluid from the body, loss of trace elements.In response to a strict restriction, the body recovers, slowing metabolism.
When a person leaves the diet, the body begins to accumulate fat reserves with even more effort.Therefore, there is a high probability of weight gain.Nutritionists say: The basic rule of gradual weight loss - energy consumption should be greater than consuming it.Therefore, eating habits are adjusted.
A balanced diet is needed in which proteins, fats and carbohydrates are optimal.It is necessary to limit the addition of salt to dishes, to refuse fried foods and dishes that irritate the digestive tract, to reduce the number of products containing simple carbohydrates.
Be sure to drink at least 1.5 liters a day.This will eliminate toxins and toxins from the body, prevent the excretion of trace elements and nutrients and accelerate metabolism.
Any fatty foods are taboo as you lose weight, but you can use vegetable oil in a small amount.Flour products must be abandoned.The focus should be on cereals, vegetables, seafood.They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but one should not fall below 130 g.A significant reduction in their number has a negative effect on the absorption of minerals.
Can I lose weight without special diets?
Different diets are presented on the Internet.But not everyone has the ability to calculate the amount of fat, carbohydrates and proteins, to monitor a dietary schedule.You can't waste time for a diet, but you'll have to adjust your food.To do this, you must have breakfast.Proper light snacks with the help of fruits, vegetables or natural juices can improve the metabolism, which contributes to weight loss.Mark the menu for a week or month.This will avoid additional calories in the diet.One knows exactly what to cook, which allows you to buy the necessary products in advance.Those who cannot abandon sweets should be consumed up to 12 o'clock in the afternoon.Try to find products that could be painless from your favorite dish.You have to slowly, with careful chewing food.Some experts recommend using a teaspoon or Chinese food sticks.
Remember to motivate yourself.It is necessary to set a clear goal that is recorded on paper.It must be written in a positive way.Below it, you have to point out specific steps, daily actions.Such a sheet should always be in front of the eyes.You can put pictures of people with perfect body proportions in the refrigerator.Such events will help deal with laziness.
Calia's calculation
This is the basis of many diets.Calories are required as all products have different energy value.If you want to lose 5 kg per month, the daily calorie consumption should be no more than 1600 units.
When you calculate calories, you do not hurt your body by planting it on a solid diet.The calculation method involves a reasonable approach without stress and serious restrictions.You can eat your favorite dishes.The only thing you need to fit within the calorie corridor.
What products to diet?
Protein is the main element of any diet.Studies have shown: it allows you to maintain a feeling of satiety long, to consume less food, to accelerate metabolic processes in the body.
There is only a slender protein.It is contained in seafood, eggs, pork with low fat, legumes, low -fat dairy products.
Vegetables and fruits are ideal if you decide to lose weight at home.They contain a minimum number of calories, many fiber, vitamins.They perfectly fill the stomach, saturate the body.Half of the food food for such products should be allocated every time.You can eat 1-2 servings for each meal.
It is better to choose whole grains instead of processing.They contain more fiber, proteins and other nutrients.However, in the process of heat treatment, most useful components disappear.Therefore, it is necessary to minimize the consumption of grain.Numerous studies have shown that low -grain -limiting diets are more efficient.
The soups can be prepared on any broth.Adding green will allow you to suppress your appetite faster.What dishes can be eaten with weight loss?Breakfast can be diverse.It is allowed to eat a low -fat house, egg, some cheese or oatmeal.The porridge can be seasoned with a small amount of dried fruits.You can drink a glass of milk or green tea.Try not to add sugar to the drinks.
A few hours after breakfast, a second meal appears.At this time it is optimal to use apples, dried fruits, berries or buckwheat.In addition, you should drink a glass of grapefruit juice every day.
Lunch can consist of light vegetable soup or chicken breast broth and herbs.Be sure to eat salads as they are a source of vitamins.Make them from cabbage, cucumbers and other green vegetables.As a fuel refuel, use low fat yogurt or a small amount of olive oil.
For an afternoon snack are suitable baked apples, several medium -sized rests and sauce clean of apples.The afternoon breakfast should be perceived as a compulsory breakfast that allows you to properly satisfy the feeling of hunger.
Dinner options are varied.You can cook low fat meat, cooked chicken fillets, roasted vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious dietary dishes recipes
It will be easier to stay on a diet if you diversify the diet with interesting dishes.Try cooking celery soup.Not only does it optimize metabolic processes, it also helps to cleanse the body of toxins.To prepare it, you will need celery, onion, cabbage, tomatoes, green sweet pepper, salt, black pepper.Wash and cut vegetables.Dip 3 liters of water, cook for 10 minutes.Salt, if you wish, add other spices.
You can cook oatmeal jelly as a drink.To do this, take oats, grind it.Pour into a large glass jar (with a volume of 3 liters), pour warm water.Add kefir, sour cream, slice of bread, mix well.Close with a lid, place in a warm and dark thinning space for 2 days.Boil the filtered liquid.The resulting jelly is eaten 20 minutes before meals.
You can make the sunny salad.Grind Peking Cabbage and Pineapple.Add the corn.In a separate plate, mix garlic and yogurt.Add to the salad.Pour all the lemon juice on top.
What else is needed to lose 5 kg per month?
We will have to take time and exercise.Exercises should be daily, duration - no more than two hours a day.Good results can be obtained through cardio training.It is based on a high degree of intensity at light load.The burning of fat deposits occurs due to aerobic glycolysis.
The simplest type of such load is a coward, swim, cycling, jumping with a swinging stick.In any case, physical activity should start with warmth.
By following all the recommendations, you can lose extra pounds.But to maintain the result, you should not forget about the feeling of measuring in the diet, continue to stick to the fractional meal.You need to completely abandon fast food or midfield products.First of all, protein foods and dishes with complex carbohydrates, fiber should remain.
Do not refuse breakfast, it should be thick.Before you take food, you can eat a small piece of pineapple, this will lead to better assimilation of the protein.It burns fat and grapefruit perfectly.If you think that excess weight is associated with metabolic disorders, add sweet green pepper to the diet.
After the end of the diet, continue to monitor the drinking mode.Water helps to remove slag, toxins, salt from the body, improves digestion of food.
Fasting should not be allowed.This causes a decrease in blood glucose.If you want to have beautiful muscles, the sugar indicator should be stable without sharp jumps.
First, organize your four -time meals during the day at about the same time and strictly adhere to this rule.It will be much easier if you immediately include the support of loved ones or find allies among friends or work colleagues.You need to live and you have to eat properly.Breakfast is necessary, this is the golden rule.In your morning menu, instead of sandwiches with butter and smoked sausage, include cereals, fruits, natural yogurt.Our body must wake up from sleep and make it work.Lunch should also not be missing as much as the day is.What will consist of your lunch, it is advisable to think in advance: it can be a plate of hot soup, vegetable salad, boiled meat with low fat content and a few slices of dark bitter chocolate, marmalade or rose as a dessert.Dinner should be light.Allow dinner to serve as a few vegetables and a piece of fish or grilled meat.Do not forget about the usual snacks between the main dishes (fruits, dried fruits, nuts).The only and important condition - don't overeat!
It is not worth raising traditional tea drinks with colleagues, because it is not just a co -drinking of coffee or tea - this is a pleasant communication and exchange of the latest news.Do not deprive yourself of this pleasure, drink natural coffee, preferably with milk or green tea without sugar.If there is not enough willpower to abandon a piece of cake, eat it, remembering that the extra calories obtained will have to be consumed in some way: for example, go to the house after leaving a few stops.And overall, move more and more, do morning exercises, or at least a few exercises during the day for warmth, this will greatly accelerate the application of the plan.
Eat more fresh vegetables than green and all kinds of useful "grass", including wild operas - a warehouse of vitamins.Fruits and fruits are also benefits and, you see, great pleasure.Once a week, organize fasting days: potato, yogurt, meat, dairy products, vegetables, fruits ... As you can see, there will be a lot of innovation in your life.But since the previous lifestyle and nutrition led you to extra pounds, it means that it is wrong and needs to be changed.
We all know that an important condition for weight loss is the creation of calorie deficiency.To ensure it, you must first eat less and second, burn energy with physical activity.For another reason, sports are needed: if you lose weight without it, the skin can sag and the body will become thin, but it will not become beautiful, because in parallel with burning fat we should also bring the muscles for tone.Sport should not only bring benefits but also pleasure, so it is better to choose what you like.A great option is to ride a weight loss bike, which can give results no longer than long workouts in the gym halls, will also allow you to spend more time in the fresh air, enjoying the beauty of nature.The cycles use several bathroom groups at a time and improve the operation of the respiratory and cardiovascular systems, which provokes the active burning of fat.In a month, regular classes will notice obvious results that will be both to reduce body volumes and to strengthen the muscles.
How to lose weight?
In the process of driving, the muscles of the calf and the quadriceps of the thigh receive the largest load.At the same time, do not be afraid that the bicycle pumps huge legs - for this you need to train with flakes for a long time, and the bicycle rods are cardio workouts aimed at burning fat.However, at the same time, they strengthen the muscles, pull them out and guarantee their attractive elasticity.
In addition to these muscles, the muscles of the ass participate in the pedaling process.And the back, press, arms and shoulders are included in the work to hold the balance.In this way, almost all muscle groups work during the hours, making them effective for weight loss.
If you go on a bicycle at a speed of 10-15 km/h, then the heart rate will increase to 150 beats per minute.By keeping such a pulse for an hour, you can burn about 300 kg.The exact value will be determined by your weight and other functions.It is very important to control your heart rate, especially during its first trips, choosing the optimum speed for yourself.Let it not exceed 180 beats per minute, otherwise you can harm your own health.Choosing a way of weight loss, many cannot decide what is better for weight loss: running or bicycle.In terms of energy consumption, they are approximately equal in terms of efficiency.A kilometer of running burns around the same calorie as three kilometers per bicycle, despite the fact that the second option will take longer.The advantage of the bicycle is also that it exhausts less than running.But overall it is better to choose what you like more, but you can alternate these types of activities.It is important to take into account that not everyone is allowed to drive ski cycling for weight loss.Contraindications include severe diseases of the joints and spine.Bicycle sport is also possible for heart and vessel diseases, but everything is individual.In some cases, if such problems have such problems, moderate bicycle bars will only be useful, so it is recommended that you consult a specialist.
You can choose another way to find a diet with fast weight loss and drop 10 kg in about 5-10 days, putting yourself in a strict frame and limiting everything to everything.This time, maybe fast but dangerous.Weight losses that have replaced health problems are useless to you."Fast" diets are effective, but you need to enter and get out of them by carefully preparing and studying a bunch of information.Therefore, let's turn your eyes to long diets that gradually reduce weight and give long and constant results.There are many such diets.
Canadian diet
A day in which you should drink 1.5 liters of clean water (this rate includes green tea and juice diluted with water, but coffee is off) so that the body does not experience water deficiency and does not hold it in the body.Three times a week it is necessary to take 20 minutes of exercise, and with such a load the protein does not disappear but fat.It is advisable to have dinner 3-4 hours before bedtime, since nothing can be eaten from fruits, no juices, no garnishes, no bread.Use this diet for three weeks.
Breakfast: coffee or tea, rye or rye bread, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of each fruit (except melon and banana).
Dinner: Lean meat (chicken breast, veal, lamb) or fish.On the garnish - cooked rice, pasta made of durum wheat, roasted potatoes, salad.And all this without bread.Lunch can be divided into 2 doses.
Afternoon breakfast: Unusual juice, green tea.
Dinner: salad or stewed vegetables (without potatoes and carrots), fish or meat, green tea, water without gas.Use at least 1 tablespoon of olive oil during the day (in salad dressing).
Chinese diet
You noticed that you rarely meet a full person among the Chinese.Although, as the Chinese say, they "eat everything that flies except the aircraft, and everything that swims except the steamers."The fact is that all products they use are mainly of vegetable or marine origin with low calorie content.The diet is intended for 2-3 months.Three times a week (on Monday, Wednesday and Friday), immediately after waking up, drink 2 cups of hot water.This helps to rinse the intestine and promote better digestion and the absorption of nutrients.The main components of the Chinese diet: rice (Chinese panacea of everything and for everything) and mineral water that maintains a health of the body and rejuvenates it.
Monday
Breakfast: 150 g of white cabbage salad, 1 stack.Mineral water.
Dinner: 4 Tbsp.Boiled rice, 150 g of fresh carrot salad, seasoned with olive oil, 1 stack.Mineral water.
Dinner: 150 g of boiled fish, a slice of bread, a few leaves of salad and, just imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g fresh carrots, seasoned with vegetable oil, toast made of black bread, 1 stack.Mineral water.
Dinner: 200 g fresh vegetable salad (cabbage, carrots, salad leaves, celery), slice of bread, 1 stack.Freshly squeezed apple juice.
Dinner: 100 g of cooked rice, 4 salad sheets, ½ grapefruit, 1 stack.Mineral water.
Wednesday
Breakfast: 200 g fresh fruits, 1 stack.Orange juice.
Dinner: 250 g of cooked asparagus, 150 g of cabbage salad, lemon juice tucked, a slice of bread, 1 stack.Mineral water.
Dinner: 250 g fried mushrooms, small cooked potatoes, 1 stack.Mineral water.
Thursday
Breakfast: 1 stack.Apple juice, 1 orange, 1 apple, 1 toast of black bread.
Dinner: 300 g of cooked asparagus with rice and basil, 1 apple, 1 slice of bread.1 stack.Mineral water.
Dinner: 2 boiled potatoes, 200 g boiled fish, 1 slice of bread, 20 ml rice vodka.
Friday
Breakfast: A small plate of rice porridge on the water, 1 stack.Mineral water.
Dinner: 200 g salad made of sea cabbage and fresh white cabbage, slice of bread or rice flour cake, 1 stack.Mineral water.
Dinner: 200 g fresh cabbage, carrots and salad green, seasoned with vegetable oil, 1 cake made of rice flour, 1 stack.Mineral water.
Saturday
Breakfast: A small plate of rice porridge on the water, 1 stack.Apple juice.
Dinner: 200 g boiled sea fish, 150 g of fruit salad, 1 stack.Orange juice or mango juice.
Dinner: A piece of low -fat fried meat, a slice of bread.4 leaflets salad sprinkled with lemon juice, 1 orange and again 20 ml of rice vodka.
Sunday
Breakfast: 250 g fruit salad, 1 stack.Mineral water.
Dinner: 150 g of cooked rice with pieces of fruit and 1 tablespoon L. Dear, 1 stack.Mineral water.
Dinner: 150 g of cooked sea fish, 200 g of white and sea cabbage salad, 1 cake made of rice flour, 1 stack.Mineral water.
Scottish diet
For this diet, buy bread containing ground grains, small grains, and bran.The Scottish diet prefers cereals from rough cereals such as buckwheat, pearl barley.It includes fruits that recommend eating with the bark.You can "sit" on such a diet for a long time, lose weight slowly and without harming your body.
Monday
Breakfast: A plate of porridge of oatmeal.
Dinner: Fresh cabbage salad, 150 g buckwheat, 1 cup apple juice.
Dinner: 3 boiled potatoes, 2 fresh tomatoes, 1 slice of black bread.
Tuesday
Breakfast: A small plate of bran (pour a tablespoon of bran, pour a glass of warm water and let stand), 1 stack.Orange juice.
Dinner: A small plate of millet porridge, fresh vegetable salad, 1 cup of mineral water.
Dinner: 200 g fruit salad, 1 cup of orange juice.
Wednesday
Breakfast: 1 tsp oatmeal plate, 1 cup low -fat milk.
Dinner: 200 g boiled fish, 2 boiled potatoes, 1 grapefruit.
Dinner: 150 g buckwheat porridge, 1 slice of black bread, 1 apple, several salad leaves, 1 stack.Apple juice.
Thursday
Breakfast: Soft egg, slice of black cereal, 1 stack.Milk.
Dinner: 250 g of vegetable casseroles, 1 stack.Tomato juice.
Dinner: a plate of wheat slurry with bran, slice of black bread, 1 apple, ½ grapefruit.
Friday
Breakfast: A plate of oatmeal with grated apple, pieces of fruit and forest nuts, 1 stack.Apple juice.
Dinner: 150 g buckwheat porridge, slice of black bread, 150 g salad of fresh vegetables, 1 stack.Strong tea.
Dinner: A small piece of slender cut, a slice of bread with cable, 100 g finely sliced salad leaves with lemon juice, 1 stack.Orange juice.
Saturday
Breakfast: A dish with buckwheat water porridge, 1 stack.Milk.
Dinner: 150 g of mashed potatoes, a slice of black bread, a few leaves of salad.
Dinner: 200 g boiled fish, 150 g vegetable salad with vegetable oil, 1 stack.Grape juice.
Sunday
Breakfast: A plate of wheat slurry with bran, slice of bread with caraes, 1 stack.Grape juice.
Dinner: 200 g boiled or stewed cabbage, slice of black bread, a glass of apple juice.
Dinner: Small slender cutlet or cutlets, 150 g vegetable salad, seasoned with lemon juice, 1 cup grapes or apple juice.
Weight Loss Diet at 10 kg, intended for a month.
Everything is a very simple repetition of the menu for 3 days throughout the month.
The first day
1st breakfast: 1 banana, 2 tbspWedding oatmeal, 1 cup low -fat yogurt.
2nd breakfast: 1 orange or apple.
Dinner: 2 tbspLiver paste, 150 g salad of all kinds of vegetables, 2 slices of rye bread, 1 stack.Low -fat milk.
Afternoon breakfast: apple or pear.
1st dinner: 50 g of cooked rice, 100 g cooked or steam fish, 100 g of cooked vegetables.
2nd dinner: 1 glass of low -fat yogurt.
The second day
1st breakfast: 3 Tbsp.Mureli, 1 banana, 1 cup low -fat milk.
2nd breakfast: 1 apple or pear.
Dinner: 100 g chicken or veal, 2 slices of whole grain bread, 150 g of vegetable salad.
Afternoon breakfast: orange or grapefruit.
1st dinner: 1 small roasted potatoes, 150 g of vegetable salad.
2nd dinner: A glass of low -fat yogurt.
The third day
1st breakfast: 3 Tbsp.Mureli, 1 cup low -fat milk.
2nd breakfast: apple or pear.
Dinner: 100 g boiled beans, 150 g of fresh vegetable salad, 1 cup low -fat kefir.
Afternoon breakfast: 1 glass of low -fat yogurt.
1st dinner: 1 roasted potatoes, 2 slices of black bread, 100 g of beef or chicken.
2nd dinner: 1 cup low -fat kefir.
By taking advantage of the suggested diets, you will not have to go crazy with hunger, behaving as a victim that beauty requires.The menu of every day is at least a little, but differs from the previous menu, which makes the weight loss process 10 kg with an interesting activity.