"I wish you to take it and become happy," every woman's cherished dream.And what is this female happiness?Surely each has its own, which always lacks something a bit.It is sufficient to buy a hairstyle or new shoes - the other must lose 10 kg for the other - the other - to achieve a career height.Above all, we all use with the help of friends and get dozens of contradictory tips from them.Then we turn to the Internet, where the tips and recommendations are hundreds of times.The places are full of various diets - fast and slow, stiff and not too much, showing each of them "pros" and "minuses" and warns all kinds of difficulties that not everyone can overcome.
But no one says it will be easy, you have to go to your dreams, to overcome obstacles, to sacrifice something if it is a real dream, not a brief morning whim.Sit in a cozy chair with a cup of coffee and a box of sweets while dreaming of how to lose 10 kg - agreeing to a situation that is similar to the absurd theater scene.Above all, you have to get up from your favorite chair, remember all your snacked, everyday tea -drinking with your "fine" staff, and everyday product set, your promises are not harmful chips and hot dogs ... try to throw a new strategic action plan for a near future and start your first steps.
Recommendations by doctors and nutritionists
Many people dream of losing weight, but this approach can adversely affect your health - a strict diet is always associated with intense elimination of fluid from the body, loss of trace elements.Responding to strict restrictions, the body is rebuilt, slowing the metabolism.
When a person leaves a diet, the body begins to accumulate fat stocks with more effort.Therefore, there is a high probability of increasing body weight.According to nutritionists: The main rule of gradual weight loss - energy consumption must be higher than consumption.For this, eating habits are set.
A balanced diet is required where proteins, fats and carbohydrates are optimal.Salt add to the dishes, deny fried foods and digestive system irritating foods, and reduce the number of products containing simple carbohydrates.
Be sure to drink at least 1.5 liters a day.This removes toxins and toxins from the body, prevents trace elements and nutrients, and accelerates metabolism.
Any fatty food is taboo while throwing weight but can use vegetable oil in small quantities.The flour products must be left.The emphasis should focus on the fruits of cereals, vegetables, seafood.These are the source of complex carbohydrates.
Nutritionists recommend that you reduce the amount of carbohydrates consumed, but should not fall below 130 g.Significant decrease in their number negatively affects the absorption of minerals.
Can I lose weight without a special diet?
Various diets are presented on the Internet.But not everyone has the opportunity to calculate the amount of fats, carbohydrates and proteins, and observe the diet schedule.You can't waste time on a diet, but you need to set the food.To do this, you have to be a snack.Correct, light snacks can improve metabolism with fruits, vegetables or natural juices, which contributes to weight loss.Select the menu for a week or month.This avoids the extra calories of the diet.One knows exactly what to cook, which allows you to pre -purchase the necessary products.Those who cannot leave the sweets should be consumed by 12 pm.Try to find products that can be replaced by painlessly your favorite food.Slowly, careful food chewing.Some experts recommend using tea spoon or Chinese food sticks.
Be sure to motivate yourself.You need to stop a clean goal that is secured on paper.Should be written in a positive way.You must highlight specific steps, daily operations.Such a letter must always be in mind.In the refrigerator, you can take photos of people with perfect body rates.Such events help to cope with laziness.
Calia calculation
This is the basis of many diets.Calories are needed as each product has different energy value.If you want to lose 5 kg per month, your daily calorie intake should be up to 1600 units.
When calculating the calorie, he does not damage his body and places it on a hard diet.The calculation method includes a reasonable approach without stress and severe restrictions.You can eat your favorite food.The only thing you need to fit into the calorie corridor.
What products can you make a diet?
Protein is the main element of all diets.Studies have shown that this allows you to keep the feeling of saturation for a longer period of time, consumes less food, and accelerates the metabolic processes of the body.
There is only lean protein.Seafood, eggs, low fatty pork, legumes, low fatty dairy products.
Vegetables and fruits are ideal if you decide to lose extra pounds at home.They contain at least a number of calories, lots of fiber, vitamin.They fill the stomach perfectly, saturated the body.Each time half of the meal should be distributed with food to such products.You can consume 1-2 portions for each meal.
It is better to choose wholemeal products instead of processing.They contain more fiber, protein and other nutrients.However, in the heat treatment process, the most useful parts disappear.Therefore, grain consumption should be minimized.Numerous studies have shown that a low -carbohydrate diet with grain -restriction is more effective.
Soups can make any broth.Adding greens allows you to vaccinate your appetite faster.What foods can be consumed in weight loss?Breakfast may change.It allows you to eat low greasy cottage cheese, eggs, a little cheese or oatmeal to eat.The porridge can be seasoned with a small amount of dried fruit.Drink a glass of milk or green tea.Try not add sugar to drinks.
A few hours after breakfast, a second meal occurs.At this time, the use of apples, dried fruits, berries or buckwheat is optimal.In addition, you should drink a glass of grapefruit juice every day.
Lunch can consist of light vegetable soup or broth with chicken breast and herbs.Be sure to eat salads as they are a source of vitamins.Make them from cabbage, cucumbers and other green vegetables.Use a low greasy yogurt or a small amount of olive oil as a fuel.
Afternoon snacks, fried apples, more medium hair and a sauce pure apple.The afternoon snack should be considered as a mandatory snack that allows you to satisfy the feeling of hunger.
Dinner opportunities are diverse.You can cook low greasy meat, cooked chicken flesh, fried vegetables, cheese.You can also use mineral water or fruit juice as a drink.
Recipes of delicious dietary food
It will be easier to keep your diet diversified with interesting foods.Try to cook the celery soup.Not only does it optimize metabolic processes, it also promotes cleaning the body of toxins.Preparation will require celery, onions, cabbage, tomatoes, green sweet pepper, salt, pepper.Wash and cut vegetables.Dip 3 liters of water and boil for 10 minutes.Salt, if necessary, add other spices.
You can cook oatmeal jelly as a drink.To do this, take oats and grind it.Pour into a large glass jar (3 liters), pour warm water.Add kefir, sour cream, a slice of bread, mix well.Close it with the lid, put it in a warm and dark place to thin for 2 days.Boil the filtered liquid.The resulting jelly is consumed 20 minutes before a meal.
You can make sunny salad.Grind Beijing cabbage and pineapple.Add corn.Mix the garlic and yogurt on a separate plate.Add the salad.Pour all the lemon juice on top.
What else do I need for 5 kg per month?
We need to spend time and physical effort.Exercises must be everyday and duration - up to two hours.We can get good results with cardio workout.It is based on a high degree of intensity under slight load.Fat deposits burn due to aerobic glycolysis.
The simplest type of such cargo is a cowardly run, swimming, cycling, jumping with swings.In any case, physical activity should begin warmly.
Following all recommendations, you can lose the extra pound.But to maintain the result, do not forget to feel the nutrition measurement, continue to stick to fractional nutrition.You must completely leave the fast food or semi -finished products.Above all, protein foods and vessels should remain with complex carbohydrates and fibers.
Do not deny breakfast, it must be dense.Before taking the food, you can consume a small piece of pineapple, leading to better assimilation of the protein.Fat and grapefruit burn perfectly.If you think the excessive weight has metabolic disorders, add sweet green pepper to your diet.
Continue to observe the drinking method after the end of your diet.Water promotes the removal of slags, toxins, salt from the body, improves food digestion.
Fasting should not be allowed.This will be the cause of a decrease in blood sugar levels.If you want beautiful muscles, the sugar indicator must be stable without sharp jumps.
First and foremost, organize your four -time food at about the same time and strictly follow this rule.It will be much easier to immediately call their loved ones or find allies between friends or staff.You have to live and eat correctly.Breakfast is needed, this is the golden rule.In the morning menu, turn on cereals, fruits, and natural yogurt instead of butter and smoked sausage sandwiches.Our body must wake up from sleep and work.Lunch should not be missed, no matter how much the day is.As for lunch, it is advisable to think ahead in advance: it can be a plate of hot soup, vegetable salad, cooked low greasy meat and a few slices of dark bitter chocolate, jam or marshmallow as desserts.Dinner should be easy.Let the dinner serve as a pair of vegetables and serve a piece of fish or meat on the grill.Do not forget the usual snacks between the main foods (fruits, dried fruits, nuts).The only and important state - don't get over!
It is not worth mentioning traditional tea drinks with colleagues because it is not just about drinking coffee or tea - this is a pleasant communication and the latest news.Do not deprive yourself of the joy, drink natural coffee, preferably with milk or green tea without sugar.If there is not enough willpower to leave a piece of cake, then eat, remembering that the resulting extra calories should be spent in some way: for example, walk to the house and leave before several stops.And usually move more and more, do morning exercises, or at least a few physical exercises during the day for heating, which will significantly accelerate the implementation of the plan.
Eat more fresh green vegetables and all kinds of useful "grass", including wild stabs - the warehouse of vitamins.Fruits and berries are also beneficial and see, great joy.Once a week, organize fasting days: potatoes, kefir, meat, dairy products, vegetables, fruits ... as you can see, there will be many innovations in your life.However, since the previous lifestyle and nutrition led to extra kilograms, this means it was incorrect and needs to be changed.
We all know that weight loss is an important prerequisite for creating a calorie shortage.In order to ensure it, on the one hand, you need to burn less and, on the other hand, the energy with physical activity.For another reason, sport is needed: if you run out without it, the skin can descend and the body will be thin, but it will not be beautiful because we need to bring muscles in parallel with burning fats.Sport must not only bring the benefits but also the joy, so it is better to choose what he likes.It is a great opportunity to go by bicycle for weight loss, which can result in no worse results than in gym halls for long workouts, and it allows you to spend more time in the fresh air, enjoying the beauty of nature.The cycles use multiple bathroom groups at a time and improve the operation of the respiratory and cardiovascular system that provokes the active burns of the fats.After a month of regular hours, it will detect obvious results, both in reducing the amount of body and in strengthening muscles.
How to lose weight with a bike?
During the driving, calf muscle and thigh quadruple are the biggest load.At the same time, do not be afraid that the bicycle is pumping huge legs - for a long time you need to train with scales and the cycling rod cardio workout designed to burn fat.At the same time, however, they strengthen the muscles, pull up and ensure their attractive elasticity.
In addition to these muscles, the muscles of the buttocks are involved in the pedal process.And the back, the press, the hands and the shoulders are at work to balance.Thus, almost all muscle groups work in classes, which makes them efficient for weight loss.
If you go by bicycle at 10-15 km/h, your heart rate will increase to 150 collides per minute.If you support such a pulse for one hour, approx.You can burn 300 kg.The exact value is determined by your weight and other properties.It is very important to control the pulse, especially during your first travel and choose the optimum speed.Let it not exceed 180 punches per minute, otherwise it may harm your own health.When choosing a weight loss, many people cannot decide what to lose weight: running or bike.They are approximately equal to efficiency in terms of energy consumption.A one -kilometer run burns about the same calories as three kilometers on the bike, despite the second option taking less time.The advantage of the bicycle is that it is less exhausted than running.Usually, however, it is better to choose what you like more, but you can alternate with this type of activity.It is important to note that not everyone can allow them to ski for weight loss.Of the contraindications, serious diseases of the joints and spine can be distinguished.Cycling sports are also possible for cardiovascular diseases, but everything is individual.In some cases, if these problems have such problems, moderate bicycle bars will only be useful and therefore it is advisable to consult a specialist.
You can choose another way to choose a quick-consuming diet and throw 10 kg in about 5-10 days, placing it in a strict frame and limiting everything.This road is probably fast, but dangerous.The substitute weight loss of health problems is useless for you.The "fast" diet is effective, but you have to enter and step out of them, carefully prepared and studied a lot of information.Therefore, turn your eyes on a long diet, which gradually reduces weight and gives long and lasting results.There are many such diets.
Canadian diet
One day you should drink 1.5 liters of clean water (this norm includes green tea and water juice diluted with water, but the coffee has been excluded) to prevent the body from experiencing water shortages and does not hold it in the body.It should be spent three times a week for physical exercises, with a load so that the protein does not disappear but fat.We recommend that you have dinner 3-4 hours before going to bed, since nothing can be eaten, no fruit, no fruit juice, no side food, no bread.Use this diet for three weeks.
Morning: Coffee or tea, rye or rye bread, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 Any fruit (except melon and banana).
Dinner: lean meat (chicken breast, veal, lamb) or fish.In the side dish - cooked rice, macarons made of solid wheat, fried potatoes, salad.And all without bread.Lunch can be divided into 2 servings.
Afternoon snack: Unweater juice, green tea.
Dinner: salad or steamed vegetables (without potatoes and carrots), fish or meat, green tea, gas without gas.Use at least 1 tablespoon olive oil during the day (salad dressing).
Chinese diet
He noticed that a whole person would rarely meet the Chinese.Although, as the Chinese themselves say, "they eat everything that flies except the aircraft and everything that swims except steamers."The situation is that all the products used are primarily vegetable or sea origin, low calorie.The diet is designed for 2-3 months.Three times a week (Monday, Wednesday and Friday), immediately after waking up, drink 2 cups of hot water.This promotes rinsing the intestines and promotes better digestion and absorption of nutrients.The main components of the Chinese diet are rice (Chinese miracle cure for everything and everything) and mineral water that maintains the body's healthy condition and renews it.
Monday
Morning: 150 g white cabbage salad, 1 stack.mineral water.
Dinner: 4 tablespoons.Cooked rice, 150 g of fresh carrot salad, seasoned with olive oil, 1 stack.mineral water.
Dinner: 150 g of cooked fish, one slice of bread, several salad leaves and, just imagine 20 ml of rice vodka.
Tuesday
Morning: 150 g of fresh carrots, seasoned with vegetable oil, black bread toast, 1 stack.mineral water.
Dinner: 200 g of fresh vegetable salad (cabbage, carrot, salad leaf, celery), a slice of bread, 1 stack.Freshly pressed apple juice.
Dinner: 100 g of cooked rice, 4 salad leaves, ½ grapefruit, 1 stack.mineral water.
Wednesday
Morning: 200 g of fresh fruit, 1 stack.Orange juice.
Dinner: 250 g of cooked asparagus, 150 g cabbage salad with lemon juice, a slice of bread, 1 stack.mineral water.
Dinner: 250 g fried mushrooms, a little cooked potatoes, 1 stack.mineral water.
Thursday
Morning: 1 stack.Apple juice, 1 orange, 1 apple, 1 toast black bread.
Dinner: 300 g with cooked asparagus rice and basil, 1 apple, 1 slice of bread.1 stack.mineral water.
Dinner: 2 boiled potatoes, 200 g of boiled fish, 1 slice of bread, 20 ml rice vodka.
Friday
Morning: A small plate of rice porridge on the water, 1 stack.mineral water.
Dinner: 200 g of sea cabbage and fresh white cabbage, a slice of bread or rice flour cake, 1 stack.mineral water.
Dinner: 200 g of fresh cabbage, carrots and salad green, seasoned with vegetable oil, 1 rice flour cake, 1 stack.mineral water.
Saturday
Morning: A small plate of rice porridge on the water, 1 stack.apple juice.
Dinner: 200 g of boiled sea fish, 150 g fruit salad, 1 stack.Orange juice or mango juice.
Dinner: A piece of low greasy fried meat, a slice of bread.4 flyers salad, sprinkled with lemon juice, 1 orange and again 20 ml of rice vodka.
Sunday
Morning: 250 g fruit salad, 1 stack.mineral water.
Dinner: 150 g of cooked rice with fruit pieces and 1 tablespoon.Honey, 1 stack.mineral water.
Dinner: 150 g of boiled sea fish, 200 g white and sea cabbage salad, 1 rice flour cake, 1 stack.mineral water.
Scottish diet
Buy ground cereals, small particles and bran for this diet.The Scottish diet prefers coarse, coarse cereals, such as buckwheat and pearl barley from cereals.This includes the fruits that are recommended for food beside the peel.You can "sit" in such a diet for a while, slowly lose the kilogram without harming your body.
Monday
Morning: A plate of oatmeal.
Dinner: Fresh cabbage salad, 150 g buckwheat porridge, 1 cup apple juice.
Dinner: 3 boiled potatoes, 2 fresh tomatoes, 1 slice of black bread.
Tuesday
Morning: 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 cologne porridge, a salad from fresh vegetables, 1 cup of mineral water.
Dinner: 200 g fruit salad, 1 cup orange juice.
Wednesday
Morning: A plate of oatmeal porridge 1 teaspoon of honey, 1 cup of low oily milk.
Dinner: 200 g of cooked fish, 2 cooked potatoes, 1 grapefruit.
Dinner: 150 g buckwheat porridge, 1 slice of black bread, 1 apple, more salad leaves, 1 stack.apple juice.
Thursday
Morning: Soft eggs, slice of black cereal bread, 1 stack.milk.
Dinner: 250 g of vegetables, 1 stack.tomato juice.
Dinner: A plate of wheat porridge bran, a slice of black bread, 1 apple, ½ grapefruit.
Friday
Morning: A plate of oatmeal with grated apples, fruit and forest diode pieces, 1 stack.apple juice.
Dinner: 150 g buckwheat porridge, a slice of black bread, 150 g salad from fresh vegetables, 1 stack.Strong tea.
Dinner: A small piece of slender cut, a slice of bread with rooster, 100 g of finely chopped salad leaf with lemon juice, 1 stack.Orange juice.
Saturday
Morning: A plate buckwheat porridge on the water, 1 stack.milk.
Dinner: 150 g of mashed potatoes, a slice of black bread, more salads.
Dinner: 200 g of cooked fish, 150 g vegetable salad with vegetable oil, 1 stack.Grape juice.
Sunday
Morning: A plate of wheat porridge with bran, a slice of bread, carawayesses, 1 stack.Grape juice.
Dinner: 200 g of cooked or steamed cabbage, a slice of black bread, a glass of apple juice.
Dinner: A small lean cut or slice, 150 g of vegetable salad with lemon juice, 1 cup grape or apple juice.
Losing weight is designed for a 10 kg weight loss for one month.
Everything is very simple, it can be repeated for 3 days during the month.
The first day
1 Breakfast: 1 banana, 2 tablespoons.Wedding oatmeal, 1 cup low greasy kefir.
2 Breakfast: 1 orange or apple.
Dinner: 2 tablespoons.Liver paste, 150 g salad from any vegetable, 2 slices of rye bread, 1 stack.Low greasy milk.
Afternoon snack: apple or pear.
1. Dinner: 50 g of boiled rice, 100 g of cooked or steam fish, 100 g of cooked vegetables.
2. Dinner: 1 cup low greasy yogurt.
The second day
1 Breakfast: 3 tablespoons.Mureli, 1 banana, 1 cup low greasy milk.
2 Breakfast: 1 apple or pear.
Dinner: 100 g of chicken or veal, 2 slices of whole grain bread, 150 g vegetable salad.
Afternoon snack: Orange or grapefruit.
1. Dinner: 1 small fried potatoes, 150 g vegetable salad.
2. Dinner: A glass of low greasy kefir.
The third day
1 Breakfast: 3 tablespoons.Mureli, 1 glass of low greasy milk.
2 Breakfast: apple or pear.
Dinner: 100 g of boiled beans, 150 g of fresh vegetable salad, 1 cup low greasy kefir.
Afternoon snack: 1 cup low greasy yogurt.
1. Dinner: 1 fried potatoes, 2 slices of black bread, 100 g beef or chicken.
2. Dinner: 1 cup low greasy kefir.
By taking advantage of the proposed diet, you do not need to go crazy with hunger and act as a sacrifice that is required by beauty.The menu of every day is at least a bit, but it differs from the previous menu, which is an interesting session for 10 kg weight loss.