"I want you to take and become happy" is the darling dream of each woman.And what is this female happiness?Certainly, everyone has their own, for the exhaustiveness of which we always miss something.It is enough for the happiness of changing the hairstyle or buying new shoes, the other - to reach heights, the third is necessary to lose 10 kg.First of all, we all have recourse using friends and receive dozens of contradictory advice.Then, we turn to the Internet, where advice and recommendations are hundreds of times more.The sites are full of various diets - fast and slow, steep and not very, showing the "pros" and the "disadvantages" of each of them and warning of all kinds of difficulties, that not everyone can overcome.
But nobody says it will be easy, you have to go to your dream, overcome obstacles, to sacrifice something, if it is a real dream, and not an ephemeral whim.Sit in a comfortable chair with a cup of coffee and a box of candies, while dreaming of how to lose 10 kg - okay, a situation similar to a scene from the theater of the absurd.First of all, you have to get up from your favorite chair, remember all your snacks in race, everyday tea with "Yummy" with colleagues at work, as well as a set of products consumed every day, your promises are not harmful tokens and hot dogs ... Try to launch a new strategic action plan for a near future and start to take the first steps for "our happiness".
Recommendations for doctors and nutritionists
Many people dream of rapid weight loss, but this approach can harm their health - strict diet is always associated with the intensive elimination of body fluid, loss of trace elements.In response to strict limitation, the body is rebuilt, slowing the 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 progressive weight loss - energy consumption should be greater than its consumption.For this, eating habits are adjusted.
A balanced diet is necessary, where proteins, fats and carbohydrates are in an optimal ratio.It is necessary to limit the addition of salt to the dishes, to refuse fried foods and dishes that irritate the digestive tract, reduce the number of products containing simple carbohydrates.
Make sure you drink at least 1.5 liters per day.This will eliminate toxins and toxins from the body, will prevent the excretion of trace elements and nutrients and accelerate metabolism.
All fatty foods are a taboo while lowering weight, but you can use vegetable oil in small quantities.Flour products must be abandoned.Emphasis should be placed on cereals, vegetables, seafood. They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but you should not fall below 130 g.A significant decrease in their number negatively affects the absorption of minerals.
Can I lose weight without special diet?
A variety of diets are presented on the internet.But not everyone has the possibility of calculating the amount of fat, carbohydrates and protein, to observe a calendar to eat.You cannot waste time on a diet, but you will need to adjust your food.To do this, you need to take a snack.Correct light snacks using fruits, vegetables or natural juices can improve metabolism, which contributes to weight loss.Highlight the menu for a week or a month.This will avoid additional calories in the diet.One person knows exactly what they will cook, which allows you to buy the products necessary in advance.Those who cannot abandon candy should be consumed before 12 p.m.Try to find products that could be painless by your favorite dish.You must slowly, with careful chewing.Some experts recommend using a teaspoon or chinese food sticks.
Be sure to motivate yourself.It is necessary to define a clear target saved on paper.It must be written positively.Below, you must designate specific steps, daily actions.Such a sheet should always be before your eyes.You can place photos of people with perfect bodily proportions on the refrigerator.Such events will help face laziness.
Calia calculation
It is the basis of many diets.Calories are necessary because all products have a different energy value.If you want to lose 5 kg per month, the daily consumption of calories should not exceed 1,600 units.
When you calculate the calories, you do not hurt your body, planting it on a hard diet.The calculation method implies a reasonable approach without stress and serious restrictions.You can eat your favorite dishes.The only thing you need to integrate as part of the calorie corridor.
What products to make a diet?
Protein is the main element of any diet.Studies have shown: it allows you to maintain a feeling of satiety longer, to consume less food, to accelerate metabolic processes in the body.
There are only meager proteins.It is contained in seafood, eggs, low pork in fog, legumes, low -fat dairy products.
Vegetables and fruits are ideal if you decide to lose extra pounds at home.They contain a minimum number of calories, many fibers, vitamins.They perfectly fill the stomach, saturate the body.Each time, half of the meal with food should be allocated to such products.You can eat 1-2 portions for each meal.
It is best to choose whole grain products instead of being treated.They contain more fiber, protein and other nutrients.However, in the heat treatment process, most useful components disappear.Therefore, it is necessary to minimize the consumption of cereals.Many studies have shown that low carb diets with grain limitation is more effective.
Soups can be prepared on any broth.The addition of greens will allow you to quench your appetite faster.What dishes can be eaten with weight loss?Breakfast can be varied.It is allowed to eat cottage cheese with low canvas, eggs, a little cheese or oat flour.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 drinks.
A few hours after breakfast, a second meal occurs.Currently, it is optimal to use apples, dried fruit, berries or buckwheat.In addition, every day you should have a drink of grapefruit juice.
Lunch can consist of a vegetable soup or a broth with a chicken breast and herbs.Be sure to eat salads because they are a source of vitamins.Make them from cabbage, cucumbers and other green vegetables.As supplies, use low canvas yogurt or a small amount of olive oil.
For an afternoon snack, baked apples, several average prices and a pure apple sauce are suitable.The afternoon snack must be perceived as a compulsory snack which allows you to correctly satisfy the feeling of hunger.
Dinner options are diverse.You can cook meat with low content, boiled chicken fillets, oven vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious food meals
It will be easier to keep a diet if you diversify the diet with interesting dishes.Try to cook the celery soup.It optimizes not only metabolic processes, but also helps clean the body of toxins.To prepare it, you will need celery, onions, cabbage, tomatoes, green pepper, salt, pepper.Wash and cut the vegetables.Dip 3 liters of water, boil for 10 minutes.Salt, if you wish, add other seasonings.
As a drink, you can cook oat jelly.To do this, take oats, grind it.Pour into a large glass jar (with a volume of 3 liters), pour lukewarm water.Add the kefir, the sure cream, a slice of bread, mix well.Close with a lid, put a warm and dark place for lightening for 2 days.Boil the filtered liquid.The resulting jelly is consumed 20 minutes before meals.
You can do the sunny salad.Grind Beijing Cabbage and Pineapple.Add the corn.In a separate plate, mix the garlic and yogurt.Add to the salad.On top, pour all the lemon juice.
What is necessary to lose 5 kg per month?
We will have to spend time and physical effort.The exercises must be every day, duration - no more than two hours a day.Good results can be obtained by Cardio training.It is based on a high degree of intensity at a slight load.The combustion of fat deposits occurs due to aerobic glycolysis.
The simplest type of such a load is a loose race, swimming, cycling, jumping with a rocking rod.In any case, physical activity should start with a -up -up.
After all the recommendations, you can lose extra pounds.But to maintain the result, you must not forget the feeling of measuring nutrition, continue to adhere to fractional nutrition.You must completely abandon fast food or semi-finished products.First, should remain protein foods and dishes with complex carbohydrates, fibers.
Do not refuse breakfast, it should be dense.Before taking food, you can eat a small piece of pineapple, it will cause better assimilation of the protein.It perfectly burns the fats and the grapefruit.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 observe the mode of alcohol consumption.Water helps remove slag, toxins, body salt, improves food digestion.
Fasting should not be authorized.This becomes the reason for a decrease in blood sugar.If you want to have beautiful muscles, the sugar indicator should be stable, without sharp jumps.
First of all, organize your four meals during the day almost at the same time and adhere to this rule strictly.It will be much easier if you immediately enlist the support of your loved ones or find allies with friends or work colleagues.You have to live and you have to eat properly.Breakfast is necessary, it is the golden rule.In your morning menu, instead of sandwiches with butter and smoked sausages, turn on cereals, fruit, natural yogurt.Our body must wake up sleep and make it work.Lunch should not miss either, it doesn't matter how much the day takes place.What will be made up of your lunch, it is advisable to think in advance in advance: it can be a plate of hot soup, vegetable salad, low content of fog and a few slices of dark chocolate, marmalade or marshmans as dessert.Dinner should be light.Let the dinner serve as a torque as vegetables and a piece of fish or fried meat on the grill.Do not forget the usual snacks between the main meals (fruit, dried fruit, nuts).The only condition and important - don't eat too much!
It is not worth lifting traditional tea drinks with colleagues, because it is not only a joint consumption of coffee or tea - it is a pleasant communication and the 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 will to abandon a piece of cake, eat it, remembering that the additional calories that will result from it will have to be spent in one way or another: for example, walk to the house, having left before several stops.And in general, move more and more, do morning exercises or at least a few physical exercises during the day for hot, this will considerably accelerate the implementation of the plan.
Eat more fresh green vegetables and all kinds of useful "grass", including wild sorcers - a vitamin warehouse.The fruits and berries are also advantageous and, you see, great pleasure.Once a week, organize days of fasting: potato, kefir, meat, dairy, vegetables, fruit ... As you can see, there will be many innovations in your life.But as the previous lifestyle and nutrition led you to additional kilograms, this means that it was false and that it must be modified.
We all know that an important condition for weight loss is the creation of a calorie deficit.To provide it, you need, first, to eat less, and secondly, to burn energy with physical activity.For another reason, sport is necessary: if you lose weight without it, the skin can sag and the body will become thin, but will not become beautiful, because in parallel with burning fats, we must also bring muscles to tone.Sport should not only bring advantages, but also pleasure, so it is better to choose what you like.An excellent option is to cycle for weight loss, which can give results without worse than long training in gym, in addition, this will allow you to spend more time in fresh air, taking advantage of the beauty of nature.Cycles use several bathroom groups both and improve the operation of the respiratory and cardiovascular system, which causes active fat combustion.After a month of regular classes, you will notice obvious results, which will be both to reduce body volumes and to strengthen muscles.
How to lose weight with a bicycle?
In the driving process, the calf muscle and the thigh quadriceps receive the largest load.At the same time, do not be afraid that the bicycle rises huge legs - for that, you should train with scales for a long time, and the bicycle stems are cardio training aimed at burning fat.However, at the same time, they strengthen the muscles, pull them up and ensure their attractive elasticity.
In addition to these muscles, the butt muscles participate in the pedaling process.And the back, the press, the hands and the shoulders are included in the work to maintain the balance.Thus, almost all muscle groups work during lessons, which makes them effective for weight loss.
If you are a bike at a speed of 10 to 15 km / h, the heart rate will increase to 150 beats per minute.Support such an impulse for an hour, you can burn about 300 kg.The exact value will be determined by your weight and other features.It is very important to control 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 harm your own health.By choosing a means of losing weight, many cannot decide what is better to lose weight: running or a bicycle.Regarding energy consumption, they are approximately equal in terms of efficiency.A kilometer of racing burns about the same calorie as three kilometers on a bicycle, despite the fact that the second option will take less time.The advantage of the bicycle is also that it exhausts less than the race.But in general, it is better to choose what you like the most, but you can alternate these types of activities.It is important to consider that not everyone is allowed to ski the bicycle for weight loss.Among the contraindications, the serious illnesses of the joints and the spine are distinguished.A bicycle sport is also possible for heart disease and ships, but everything is individual.In some cases, if such problems have such problems, moderate bicycle stems will only be useful, it is therefore recommended to consult a specialist.
You can choose another way to find a rapid weight loss diet and lower 10 kg in some 5 to 10 days, put yourself in a strict setting and limit everything in everything.This path, maybe fast, but dangerous.The weight loss that have replaced health problems are useless.The "fast" diets are effective, but you must enter and get out of it, prepare carefully and have studied a bunch of information.Consequently, let's turn their eyes to long diets, which gradually reduce the weight and give long and persistent results.There are many diets of this type.
Canadian regime
A day, you need to drink 1.5 liters of pure water (this standard includes green tea and diluted juice with water, but coffee is excluded) so that the body does not undergo water deficiency and does not hold it in the body.Three times a week, it is necessary to devote 20 minutes to physical exercises, it is with such a load that the protein does not disappear, but the fat.It is advisable to dinner 3-4 hours before bedtime, after it can be eaten, neither the fruits, nor juices, nor accompanying dishes, nor bread.Use this diet for three weeks.
Breakfast: coffee or tea, rye or rye bread, cottage cheese, cheese or 2 eggs.
Lunch(11 am): 2 of all fruits (except melon and banana).
Dinner: Lean meat (chicken breast, veal, lamb) or fish.On the side dish - boiled rice, solid wheat macaroons, baked potatoes, a salad.And all this without bread.Lunch can be divided into 2 doses.
Afternoon snack: unwelling juice, green tea.
Dinner: Sample salad or vegetables (without potatoes and carrots), fish or meat, green tea, gas without gas.During the day, use at least 1 tablespoon of olive oil (in a vinaigrette).
Chinese diet
You have noticed that among the Chinese, you are very rarely encountered by a complete person.Although, as the Chinese themselves say, they "eat everything that flies, with the exception of planes and everything that swims, with the exception of steam boats".The fact is that all the products they use are mainly of vegetable or marine origin with a low calorie content.The diet is designed for 2 to 3 months.Three times a week (Monday, Wednesday and Friday), immediately after waking up, drink 2 cups of hot water.This helps rinse the intestines and promotes better digestion and absorption of nutrients.The main components of the Chinese diet: rice (Chinese panacea of everything and for everything) and mineral water, which maintains a healthy state of the body and rejuvenates it.
Monday
Breakfast: 150 g of white cabbage salad, 1 battery.mineral water.
Dinner: 4 tablespoons.Boiled rice, 150 g of fresh carrot salad, seasoned with olive oil, 1 battery.mineral water.
Dinner: 150 g of boiled fish, a slice of bread, several salad leaves and, imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g of fresh carrots seasoned with vegetable oil, toast in black bread, 1 battery.mineral water.
Dinner: 200 g of fresh vegetable salad (cabbage, carrots, salad leaves, celery), a slice of bread, 1 battery.freshly pressed apple juice.
Dinner: 100 g boiled rice, 4 salad sheets, ½ grapefruit, 1 battery.mineral water.
Wednesday
Breakfast: 200 g of fresh fruit, 1 battery.Orange juice.
Dinner: 250 g of boiled asparagus, 150 g of cabbage salad nestled with lemon juice, a slice of bread, 1 battery.mineral water.
Dinner: 250 g fried mushrooms, a small boiled potato, 1 battery.mineral water.
THURSDAY
Breakfast: 1 battery.Apple juice, 1 orange, 1 apple, 1 toast of black bread.
Dinner: 300 g boiled asparagus with rice and basil, 1 apple, 1 slice of bread.1 battery.mineral water.
Dinner: 2 boiled potatoes, 200 g boiled fish, 1 slice of bread, 20 ml of rice vodka.
Friday
Breakfast: A small plate of rice porridge on the water, 1 battery.mineral water.
Dinner: 200 g of cabbage salad at sea and fresh white cabbage, a slice of bread or a rice flour cake, 1 battery.mineral water.
Dinner: 200 g of fresh cabbage, carrots and green salad, seasoned with vegetable oil, 1 rice flour cake, 1 battery.mineral water.
SATURDAY
Breakfast: A small plate of rice porridge on the water, 1 battery.apple juice.
Dinner: 200 g boiled sea fish, 150 g of fruit salad, 1 battery.Orange juice or mango juice.
Dinner: A piece of fried meat with low canvas content, a slice of bread.4 salad leaflets, sprinkled with lemon juice, 1 orange and another 20 ml of rice vodka.
Sunday
Breakfast: 250 g of fruit salad, 1 battery.mineral water.
Dinner: 150 g of boiled rice with pieces of fruit and 1 tablespoon.Darling, 1 battery.mineral water.
Dinner: 150 g boiled sea fish, 200 g of white and sea cabbage salad, 1 rice flour cake, 1 battery.mineral water.
Scottish regime
For this diet, buy bread containing chopped grains, small grains, as well as sound.The Scottish diet prefers cereals from coarse grain cereals, such as buckwheat, pearl barley.It includes fruits that have recommended to eat with the skin.You can "sit" on such a diet for a while, losing kilograms slowly and without harming the body.
Monday
Breakfast: A plate of porridge of oat flour.
Dinner: Fresh cabbage salad, 150 g of buckwheat porridge, 1 cup of apple juice.
Dinner: 3 boiled potatoes, 2 fresh tomatoes, 1 slice of black bread.
Tuesday
Breakfast: A small plate of sound (pour a tablespoon of sound, pour a glass of lukewarm water and let stand), 1 battery.Orange juice.
Dinner: A small plate of millet porridge, a salad of fresh vegetables, 1 cup of mineral water.
Dinner: 200 g of fruit salad, 1 cup of orange juice.
Wednesday
Breakfast: A plate of oatmeal porridge from 1 teaspoon of honey, 1 cup of low in fat.
Dinner: 200 g boiled fish, 2 boiled potatoes, 1 grapefruit.
Dinner: 150 g of buckwheat, 1 slice of black bread, 1 apple, several salad leaves, 1 battery.apple juice.
THURSDAY
Breakfast: sweet egg, slice of black grain bread, 1 battery.milk.
Dinner: 250 g of vegetable pans, 1 battery.tomato juice.
Dinner: A plate of wheat porridge with sound, a slice of black bread, 1 apple, ½ grapefruit.
Friday
Breakfast: A plate of oatmeal with a grated apple, pieces of fruit and forest nuts, 1 battery.apple juice.
Dinner: 150 g of buckwheat, a slice of black bread, 150 g of fresh vegetable salad, 1 battery.Strong tea.
Dinner: A small piece of lean ax, a slice of bread with cables, 100 g of finely chopped salad with lemon juice, 1 battery.Orange juice.
SATURDAY
Breakfast: A plate of buckwheat on the water, 1 battery.milk.
Dinner: 150 g of potatoes, a slice of black bread, several salad leaves.
Dinner: 200 g boiled fish, 150 g of vegetable salad with vegetable oil, 1 battery.grape juice.
Sunday
Breakfast: A plate of wheat porridge with sound, a slice of bread with carvises, 1 battery.grape juice.
Dinner: 200 g boiled or cooked cabbage, a slice of black bread, a glass of apple juice.
Dinner: A small lean chop or a cutlet, 150 g of vegetable salad seasoned with lemon juice, 1 cup of grapes or apple juice.
Diet for weight loss at 10 kg, designed for one month.
Everything is very simple, repeat the menu for 3 days throughout the month.
The first day
1st breakfast: 1 banana, 2 tablespoons.Married oatmeal, 1 Kéfir cup with low fat content.
2nd breakfast: 1 orange or apple.
Dinner: 2 tablespoons.Paste of the liver, 150 g of salad of any vegetable, 2 slices of rye bread, 1 battery.Low milk in bold.
Afternoon snack: an apple or a pear.
1st dinner: 50 g of boiled rice, 100 g of boiled or steam fish, 100 g of boiled vegetables.
2nd dinner: 1 cup of low in fat yogurt.
The second day
1st breakfast: 3 tablespoons.Mureli, 1 banana, 1 cup of 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 snack: orange or grapefruit.
1st dinner: 1 small baked potatoes, 150 g of vegetable salad.
2nd dinner: A glass of low in fat kefir.
The third day
1st breakfast: 3 tablespoons.Mureli, 1 glass of low -fat milk.
2nd breakfast: an apple or a pear.
Dinner: 100 g of boiled beans, 150 g of fresh vegetable salad, 1 cup of kefir with low content.
Afternoon snack: 1 cup of low in fat yogurt.
1st dinner: 1 baked potatoes, 2 slices of black bread, 100 g of beef or chicken.
2nd dinner: 1 low kefir cup.
Taking advantage of the plans offered, you will not have to go crazy with hunger, acting as a victim whose beauty needs.The menu of each day is at least a little, but differs from the previous menu, which makes the weight loss process of 10 kg with an interesting occupation.