"I wish you would get and become happy" is every woman's beloved dream.And what is it, is this female happiness?Surely each has its own, for the fullness of which we always miss something little.It is enough for happiness to change the hairstyle or buy new shoes, the other - to achieve career heights, the third is required to lose 10 kg.First of all, we all turn to the help of friends and receive dozens of contradictory advice from them.Then we go back to the Internet, where tips and recommendations are hundreds of times more.The pages are full of different diets - fast and slow, solid and not too much, showing the "good" and "minuses" of each of them and warn of all kinds of difficulties that not everyone can overcome.
But no one says it will be easy, you have to go to your dream, overcoming obstacles, to sacrifice something, if this is a real dream, and not a morning wonders.Sit in a cozy chair with a cup of coffee and a dessert box, while dreaming of how to lose 10 kg - agree, a situation similar to a scene from the absurd theater.First of all, you need to get up from your favorite chair, remember all your snacks on the run, drinking daily "delicious" tea with colleagues at work, as well as a set of products consumed daily, your promises are not harmful chips and hot dogs ... 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 intense elimination of fluid from the body, loss of trace elements.In response to a strict restriction, the body is rebuilt, slowing metabolism.
When a person leaves the diet, the body with even more effort begins to accumulate fat reserves.Therefore, there is a high probability of increasing body weight.Nutritionists say: The main rule for gradual weight loss - energy consumption should be greater than its consumption.For this, food habits are arranged.
A balanced diet is needed, where proteins, fats and carbohydrates are in the optimal ratio.It is necessary to limit the addition of salt to the dishes, refuse fried food and dishes that irritate the digestive tract, reduce the number of products containing simple carbohydrates.
Make sure you drink at least 1.5 liters a day.This will remove toxins and toxins from the body, prevent the secretion of trace and nutrient elements and accelerate metabolism.
Anydo fatty food is a taboo while throwing weight, but you can use vegetable oil in a small amount.Flour products should be abandoned.The emphasis should be on cereals, vegetables, seafood.They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but should not drop below 130 g.A significant decrease in their number adversely affects the absorption of minerals.
Can I lose weight without special diets?
A variety of diets are presented online.But not everyone has the opportunity to calculate the amount of fats, carbohydrates and proteins, observe a schedule to eat.You can't waste time on a diet, but you will need to fix your food.To do this, you need to have a snack.Accurate light foods using fruits, vegetables or natural juices can improve metabolism, which contributes to weight loss.Highlight the menu for a week or month.This will avoid extra calories in the diet.A person knows exactly what to cook, which allows you to buy the necessary products in advance.Those who cannot abandon sweets should be consumed until 12pm.Try to find products that can be painlessly replaced by your favorite dish.You should slowly, with careful food chewing.Some experts recommend using a teaspoon or Chinese food sticks.
Make sure you motivate yourself.It is necessary to set a clear objective that is recorded on paper.Should be written in a positive way.Underneath it you have to set specific steps, daily actions.Such a leaf should always be in front of the eyes.You can put pictures of people with perfect body size in the refrigerator.Such events will help to cope with laziness.
Calia's calculation
This is the basis of many diets.Calories are needed, as all products have different energy value.If you want to lose 5 kg per month, daily calorie consumption should be no more than 1,600 units.
When calculating calories, you do not damage your body, planting it in a strong 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 enter the calorie corridor frame.
By which products to make a diet?
Protein is the main element of any diet.Studies have shown: it allows you to maintain a feeling of longer satiety, consume less food, accelerate metabolic processes in the body.
There is only lean protein.It is contained in seafood, eggs, low pork, legumes, low dairy products.
Vegetables and fruits are ideal if you decide to lose extra pounds at home.They contain a minimal number of calories, a lot of fiber, vitamins.They perfectly fill the stomach, saturate the body.At times, half of the meal with food should be separated for such products.You can eat 1-2 services for each meal.
It is best to choose whole wheat products instead of processing.They contain more fiber, protein and other nutrients.However, in the process of heat treatment, the most useful ingredients disappear.Therefore, it is necessary to minimize wheat consumption.Numerous studies have shown that low fuel diets with wheat restriction are more effective.
Soups can be prepared in any soup.Adding greens will allow you to quench your appetite faster.Which dishes can be eaten with weight loss?Breakfast can be varied.It is allowed to eat low cheese, eggs, eggs, a little cheese or oatmeal.The porridge can be seasoned with a small amount of dried fruit.You can drink a glass of milk or green tea.Try not to add sugar to the drink.
A few hours after breakfast, a second meal occurs.At this time, it is optimal to use apples, dried fruits, berries or buckwheat.Moreover, you should drink a glass of grapefruit juice every day.
Lunch can consist of light vegetable soup or chicken breast soup and herb.Make sure you eat salads, as they are a source of vitamins.Make them from cabbage, cucumbers and other green vegetables.As a fuel, use low retail yogurt or a small amount of olive oil.
For an afternoon snack, baked apples, some medium prile and a clean apple sauce are suitable.The afternoon snack should be perceived as a mandatory snack that allows you to properly satisfy the feeling of hunger.
Dinner options are varied.You can cook low packages, boiled chicken fillets, roasted vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious dietary recipes of dishes
It will be easier to maintain a diet if you diversify the diet with interesting dishes.Try cooking celery soup.It not only optimizes metabolic processes but also helps to cleanse the body of toxins.To prepare it, you will need celery, onions, cabbage, tomatoes, sweet green pepper, salt, pepper.Wash and cut the vegetables.Soak 3 liters of water, boil for 10 minutes.Salt, if desired, add other spices.
As a drink, you can cook jelly with oats.To do this, take oats, grind.Pour into a large glass jar (with a volume of 3 liters), pour warm water.Add kefir, sour cream, a slice of bread, mix well.Close with a lid, place a warm, dark place to thin out for 2 days.Boil the filtered liquid.Jelly that results is eaten 20 minutes before meals.
You can make the salad sunny.Grind Beijing cabbage and pineapple.Add corn.In a separate dish, mix the garlic and yogurt.Add to the salad.On top, pour all the lemon juice.
What else is needed to lose 5 kg per month?
We will have to devote time and physical exercise.Exercises should be daily, duration - no more than two hours a day.Good results can be taken with cardio training.It is based on a high degree of intensity with a slight load.The burning of fat deposits occurs due to aerobic glycolysis.
The simplest type of such a load is a cowardly running, swimming, cycling, jumping with a rocking rod.In any case, physical activity should begin with a warm conclusion.
By following all the recommendations, you can lose extra pounds.But to maintain the result, you do not have to forget the feeling of mass in the food, continue to adhere to partial food.You should completely abandon fast food or semi -finished products.Protein foods and dishes with complex carbohydrates, fiber should remain in the first place.
Do not refuse breakfast, it should be dense.Before you get food, you can eat a small portion of pineapple, it will lead to better protein assimilation.Burn fat and grapefruit perfectly.If you think excess weight is associated with metabolic disorders, add sweet green pepper to the diet.
After the diet is completed, continue to observe the way of drinking.Water helps to remove slag, toxins, salt from the body, improves digestion.
Fasting should not be allowed.This becomes the reason for a decrease in blood glucose.If you want to have a beautiful muscle, the sugar indicator should be stable, without sharp jumps.
First of all, organize your foods with four times a day at the same time and strictly adhere to this rule.It will be much easier if you immediately record the support of loved ones or find allies among friends or work colleagues.It is necessary to live, and you need to eat properly.Breakfast is needed, this is the golden rule.In your morning menu, instead of butter sandwiches and smoked sausage, light cereals, fruit, natural yogurt.Our body must wake up from sleep and make it work.Lunch should not be missed, no matter how much the day results.What will consist of your lunch is advised to think in advance: it can be a plate of hot soup, vegetable salad, boiled meat and a few slices of bitter dark chocolate, marmalade or marshmallows as a dessert.Dinner should be easy.Let the dinner serve as a pair of vegetables and a piece of fish or fried meat on the grill.Do not forget about the usual foods among the main meals (fruits, dried fruits, nuts).Single and important condition - don't overdo it!
It's not worth raising traditional tea drinks with colleagues because it's not just a common coffee or tea drinking - this is a pleasant communication and the exchange of latest news.Do not deprive yourself of this pleasure, drink natural coffee, preferably with milk, or sugar -free green tea.If there is not enough will to abandon part of the cake, eat it, remembering that the resulting extra calories will have to be spent somewhat: for example, walk home, after leaving some stops.And in general, move more and more, do morning exercises or at least some physical exercises during the day for warm, this will significantly accelerate the implementation of the plan.
Eat more fresh green vegetables and all kinds of useful "grass", including even more wild - a storage of vitamins.Fruits and berries are also benefit and, you see, great pleasure.Once a week, adjust the days of fasting: potatoes, kefir, meat, milk, vegetables, fruits ... as you can see, there will be a lot of innovation in your life.But since the previous way of life and food led you to extra pounds, it means it was wrong, and it must be changed.
We all know that an important condition for losing weight is to create a calorie deficit.To provide it, first, you need to eat less and second, burn energy with physical activity.For another reason, sports is needed: if you lose weight without it, the skin can decrease, and the body will become thin, but it will not become beautiful, because in parallel with burnt fats, we also need to bring muscles to tone.Sport should bring not only benefits but also pleasure, so it's best to choose what you like.A great option is to ride a weight loss bike, which can yield results no worse than long training in gyms, moreover, will allow you to spend more time in the fresh air, enjoying the beauty of nature.Cycles use several groups of baths immediately and improve the functioning of the respiratory and cardiovascular system, which provokes the active burning of fats.After a month regular classes, you will notice visible results, which will be both in reducing body volumes and strengthening muscles.
How to lose weight with a bike?
In the management process, the calf muscles and thigh quads receive the largest load.At the same time, do not be afraid that the bike pumps big legs - for this you need to train with scales for a long time, and bicycle rods are cardio training aimed at burning fat.However, at the same time they strengthen the muscles, pull them up and provide their attractive elasticity.
In addition to these muscles, the buttocks muscles participate in the cycling process.And the back, press, hands and shoulders are involved in work to maintain balance.Thus, almost all muscle groups work during classes, which makes them effective for losing weight.
If you go by bike at a speed of 10-15 km/h, then heartbeat will increase to 150 beats per minute.By supporting such a pulse for an hour, you can burn about 300 kg.The correct value will be determined by your weight and other features.It is very important to check the pulse, especially during its first trips, choosing the optimal speed for yourself.Let it not exceed 180 beats per minute, because otherwise you can damage your health.By choosing a way to lose weight, many can't decide what is best for losing weight: jogging or a bike.With regard to energy consumption, they are approximately equal in terms of effectiveness.One kilometer running around the same calorie as three kilometers on a bike, despite the fact that the second option will take less time.The advantage of the bike is also that it exhausts less than running.But in general, it is best to choose what you like most, but you can alternate these types of activity.It is important to consider that not everyone is allowed to ski cycling for weight loss.Among the contraindications, severe diseases of the joints and back are distinguished.A bike sport is also possible for heart and vessel diseases, but everything is individual.In some cases, if such problems have such problems, moderate bike rods will only be useful, so it is recommended to consult a specialist.
You can choose another way to find a diet of rapid weight loss and drop 10 kg in about 5-10 days, placing yourself in a strict frame and limiting everything to everything.This road, perhaps fast but dangerous.Weight losses that have replaced health problems are useless to you."Quick" diets are effective, but you have to get in and out of them, carefully preparing and studying a host of information.Therefore, let's turn our eyes to long diets, which gradually reduce weight and yield long and continuous results.There are many such diets.
Canadian diet
One day you need to drink 1.5 liters of pure water (this rate includes green tea and watery juice, but coffee is excluded) so that the body does not experience water deficiency and not keep it in the body.Three times a week, it is necessary to devote 20 minutes of physical exercise, it is with such a load that the protein does not leave but fat.It is advisable to eat dinner 3-4 hours before bedtime, after eating nothing, no fruits, no liquids, no side dishes, no bread.Use this diet for three weeks.
breakfast: Coffee or tea, rye or rye wheat, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of each fruit (except melon and banana).
DINNER: Lean meat (chicken breast, beef, lamb) or fish.On the side dish - boiled rice, pasta made of solid wheat, baked potatoes, salad.And all this without bread.Lunch can be divided into 2 doses.
Snack: Unsaturated juice, green tea.
DINNER: Salad or boiled vegetables (without potatoes and carrots), fish or meat, green tea, water without gas.During the day, use at least 1 tablespoon olive oil (in a salad sauce).
Dietary
You note that among the Chinese you have rarely met by a full person.Although, as the Chinese themselves say, they "eat everything that flies except aircraft, and everything that swims except steamers."The fact is that all the products they use are mainly of plant or marine origin with low calorie content.The diet is designed for 2-3 months.Three times a week (Monday, Wednesday and Friday), immediately after you wake up, drink 2 cups of hot water.This helps to rinse the intestines and promotes digestion and better absorption of nutrients.The main ingredients of the Chinese diet: rice (Chinese Panacea from everything and for everything) and mineral water, which maintains a healthy body condition and renews it.
Monday
breakfast: 150 g of white cabbage salad, 1 stack.mineral water.
DINNER: 4 tbsp.Boiled Rice, 150 g salad with fresh carrots, seasoned with olive oil, 1 stack.mineral water.
DINNER: 150 g of boiled fish, a slice of bread, some salad leaves and, just imagine, 20 ml of rice vodka.
Tuesday
breakfast: 150 g of fresh carrots spent with vegetable oil, toast made of black bread, 1 stack.mineral water.
DINNER: 200 g salad with fresh vegetables (cabbage, carrots, salad leaves, celery), a slice of bread, 1 stack.Breeped squeezed apple juice.
DINNER: 100 g of boiled rice, 4 salad leaves, ½ grapefruit, 1 stack.mineral water.
Wednesday
breakfast: 200 g of fresh fruit, 1 stack.Orange juice.
DINNER: 250 g of boiled asparagus, 150 g cabbage salad stuck with lemon juice, a slice of bread, 1 stack.mineral water.
DINNER: 250 g of fried mushrooms, a small boiled potato, 1 stack.mineral water.
Thursday
breakfast: 1 stack.Apple juice, 1 orange, 1 apple, 1 toast with black bread.
DINNER: 300 g of asparagus boiled with 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 of rice vodka.
Friday
breakfast: A small dish with rice porridge on water, 1 stack.mineral water.
DINNER: 200 g salad made of seafood and fresh white cabbage, a slice of bread or a cake made with rice flour, 1 stack.mineral water.
DINNER: 200 g of fresh cabbage, carrots and green salad, seasoned with vegetable oil, 1 cake made of rice flour, 1 stack.mineral water.
Saturday
breakfast: A small dish with rice porridge on water, 1 stack.Apple juice.
DINNER: 200 g of boiled seafood, 150 g of fruit salad, 1 stack.Orange juice or mango juice.
DINNER: A piece of low fried meat, a slice of bread.4 salad leaflets, sprinkled with lemon juice, 1 orange and again 20 ml of rice vodka.
Sunday
breakfast: 250 g of fruit salad, 1 stack.mineral water.
DINNER: 150 g of boiled rice with pieces of fruit and 1 tablespoon.Heart, 1 stack.mineral water.
DINNER: 150 g of boiled seafood, 200 g of white and marine cabbage salad, 1 cake made of rice flour, 1 stack.mineral water.
Scotch diet
For this diet, buy bread containing grains, small grains, and bran.The Scottish diet prefers cereal from thick cereals, such as buckwheat, pearl barley.It includes fruits that recommended to eat along with the peel.You can "sit" on such a diet for a while, losing pounds slowly and without damaging the body.
Monday
breakfast: A plate of oatmeal porridge.
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
breakfast: A small plate of bran (pour a tablespoon of bran, pour a glass of warm water and let it stand), 1 stack.Orange juice.
DINNER: A small plate of millet porridge, a salad with fresh vegetables, 1 cup of mineral water.
DINNER: 200 g of fruit salad, 1 cup orange juice.
Wednesday
breakfast: A plate of oat porridge from 1 tablespoon of honey, 1 cup of milk with low packages.
DINNER: 200 g of boiled fish, 2 boiled potatoes, 1 grapefruit.
DINNER: 150 g of buckwheat porridge, 1 slice of black bread, 1 apple, some salad leaves, 1 stack.Apple juice.
Thursday
breakfast: Soft egg, slice of bread with black wheat, 1 stack.milk
DINNER: 250 g of vegetable casserole, 1 stack.Tomato juice.
DINNER: A plate of wheat porridge with bran, a slice of black bread, 1 apple, ½ grapefruit.
Friday
breakfast: A plate of oatmeal with minced apples, fruit pieces and forest nuts, 1 stack.Apple juice.
DINNER: 150 g of buckwheat porridge, a slice of black bread, 150 g of fresh vegetable salad, 1 stack.Strong tea.
DINNER: A small piece of lean fragmentation, a slice of cable bread, 100 g finely chopped lemon juice salad, 1 stack.Orange juice.
Saturday
breakfast: A plate of buckwheat porridge in water, 1 stack.milk
DINNER: 150 g of mashed potatoes, a slice of black bread, some salad leaves.
DINNER: 200 g of boiled fish, 150 g of vegetable salad with vegetable oil, 1 stack.grape juice.
Sunday
breakfast: A plate of wheat porridge with bran, a slice of lobster bread, 1 stack.grape juice.
DINNER: 200 g of boiled or boiled cabbage, a slice of black bread, a glass of apple juice.
DINNER: A small lean cut or cut, 150 g salad with lemon juice seasoned vegetables, 1 cup grapes or apple juice.
Weight loss diet at 10 kg, created for a month.
Everything is very simple to repeat the menu for 3 days all the month.
First day
1st breakfast: 1 banana, 2 tbsp.Married oatmeal, 1 cup of low kefir.
Second morning: 1 orange or apple.
DINNER: 2 tbsp.Liver paste, 150 g of salad of each vegetable, 2 slices of rye bread, 1 stack.low low milk.
Snack: an apple or a pear.
The first dinner: 50 g of boiled rice, 100 g of boiled or steam fish, 100 g of boiled vegetables.
Second dinner: 1 cup low yogurt.
Second day
1st breakfast: 3 tbsp.Masonry, 1 banana, 1 cup low milk.
Second morning: 1 apple or pear.
DINNER: 100 g of chicken or beef, 2 slices of whole wheat bread, 150 g of vegetable salad.
Snack: Orange or grapefruit.
The first dinner: 1 small baked potatoes, 150 g of vegetable salad.
Second dinner: A glass of low -packet kefir.
Third Day
1st breakfast: 3 tbsp.Masonry, 1 glass of low retail milk.
Second morning: an apple or a pear.
DINNER: 100 g of boiled beans, 150 g salad with fresh vegetables, 1 cup low kefir.
Snack: 1 cup low yogurt.
The first dinner: 1 baked potatoes, 2 slices of black bread, 100 g of beef or chicken.
Second dinner: 1 cup low kefir.
Taking advantage of the proposed diets, you will not have to go crazy, acting as a victim who requires beauty.The menu of every day is at least a little, but differs from the previous menu, which makes the process of losing weight 10 kg with an interesting profession.