"I want you to take and become happy" is the appreciated dream of each woman.And what is this female happiness?Surely each one has theirs, because of the integrity of which we always lack something a bit.It is enough for happiness to change the hairstyle or buy new shoes, the other: to achieve career heights, the third must lose 10 kg.First, we all turn to the help of friends and receive dozens of contradictory advice from them.Then we go to the Internet, where the advice and recommendations are hundreds of times more.The sites are full of various diets: fast and slow, rigid and not very, showing the "professionals" and the "disadvantages" of each of them and warning over all kinds of difficulties, which not everyone can overcome.
But nobody says it will be easy, you must go to your dream, overcome obstacles, sacrifice something, if this is a real dream and not a whim of the fleeting morning.Sit in a cozy chair with a cup of coffee and a sweet box, while dreaming of how to lose 10 kg, according to a situation similar to a scene of the theater of the absurd.First, you must get up from your favorite chair, remember all your snacks in the race, tea every day drink "delicious" with colleagues at work, as well as a set of products consumed every day, your promises are not harmful chips and dogs ... Try to launch a new strategic action plan for the near future and start taking the first steps towards "Our Happiness."
Recommendations of doctors and nutritionists
Many people dream of rapid weight loss, but this approach can negatively affect their health: a strict diet is always associated with the intensive elimination of the body's liquid, the loss of trace elements.In response to a strict limitation, the body is rebuilt, slowing down 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 must be greater than its consumption.For this, eating habits are adjusted.
A balanced diet is needed, where proteins, fats and carbohydrates are in the optimal relationship.It is necessary to limit the addition of salt to the dishes, reject fried foods and dishes that irritate the digestive tract, reduce the amount of products that contain simple carbohydrates.
Be sure to 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 accelerated metabolism.
Any fatty food is a taboo while weight, but can use vegetable oil in a small amount.Flour products must be abandoned.The emphasis should be in cereals, vegetables, shellfish.They are a complex carbohydrate source.
Nutritionists recommend reducing the amount of carbohydrates consumed, but one should not fall below 130 g.A significant decrease in its number negatively affects mineral absorption.
Can I lose weight without special diets?
A variety of diets on the Internet are presented.But not everyone has the opportunity to calculate the amount of fats, carbohydrates and proteins, observe a schedule to eat.You cannot waste time with a diet, but you will have to adjust your food.To do this, you must take a snack.The correct light snacks with fruits, vegetables or natural juices can improve metabolism, which contributes to weight loss.Highlight the menu for a week or month.This will avoid additional calories in the diet.A person knows exactly what he will cook, which allows him to buy the necessary products in advance.Those who cannot abandon sweets should be consumed until 12 in the afternoon.Try to find products that can be replaced without pain with their favorite dish.You need slowly, with careful food.Some experts recommend using a teaspoon or Chinese food sticks.
Be sure to motivate you.It is necessary to establish a clear objective that is registered in paper.It must be written positively.Under it you must designate specific steps, daily actions.Such leaf should always be in front of the eyes.You can place photos of people with perfect body proportions in the refrigerator.Such events will help face laziness.
Calia calculation
This is the basis of many diets.Calories are needed, since all products have several energy value.If you want to lose 5 kg per month, daily calorie consumption should not be more than 1,600 units.
When calculating the calories, no hurt your body, planting it in 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 fit in the framework of the Corridor Calorie.
What products do a diet?
Protein is the main element of any diet.Studies have shown: it allows you to maintain a feeling of satiety for a longer time, consume less food, accelerate metabolic processes in the body.
There is only lean protein.It is contained in shellfish, eggs, low fat meat, legumes, low fat products.
Vegetables and fruits are ideal if you decide to lose extra pounds at home.They contain a minimum number of calories, a lot of fiber, vitamins.They fill the stomach perfectly, they saturate the body.Each time, half of the food with food should be assigned for these products.You can eat 1-2 portions for each meal.
It is better to choose comprehensive grain products instead of prosecuted.They contain more fiber, proteins and other nutrients.However, in the heat treatment process, most useful components disappear.Therefore, it is necessary to minimize the consumption of grains.Numerous studies have shown that low carbohydrate diets with grain limitation are more effective.
You can prepare soups in any broth.Adding Greens will allow you to calm your fastest appetite.What dishes can be eaten with weight loss?Breakfast can be varied.It is allowed to eat cottage cheese, egg, a little cheese or oatmeal.The porridge can be seasoned with a small amount of dry fruits.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.At this time, it is optimal to use apples, dry fruits, berries or sarracene wheat.In addition, every day you must drink a glass of bullfighting juice.
Lunch can consist of soup or light vegetable broth with chicken and herbs.Be sure to eat salads, since they are a source of vitamins.Make them for cabbage, cucumbers and other green vegetables.As refueling, use low fat or a small amount of olive oil.
For a snack of the afternoon, baked apples, several medium prilated and a pure apples sauce are suitable.The afternoon snack must be perceived as a mandatory refreshment that allows you to properly satisfy the feeling of hunger.
Dinner options are diverse.You can cook low -fat meat, boiled chicken fillets, baked vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious recipes of dietary dishes
It will be easier to resist a diet if it diversifies the diet with interesting dishes.Try to cook celery soup.Not only optimizes metabolic processes, but also helps clean the body of toxins.To prepare it, you will need celery, onion, cabbage, tomatoes, sweet green pepper, salt, pepper.Wash and cut vegetables.Dip 3 liters of water, boil for 10 minutes.Salt, if you wish, add other condiments.
As a drink, you can cook the oat jelly.To do this, take oatmeal, tooth.Pour in a large glass jar (with a volume of 3 liters), pour warm water.Add the kefir, the sour cream, a slice of bread, mix well.Closing with a lid, place in a warm and dark place to lose weight for 2 days.Boil the filtered liquid.The resulting gelatin is eaten 20 minutes before meals.
You can make the sunny salad.Muela of cabbage and pineapple of Beijing.Add corn.In a separate dish, mix garlic and yogurt.Add to the salad.In the upper part, pour all the lemon juice.
What else is needed 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 through cardio training.It is based on a high degree of intensity to a slight load.Fat deposits burning due to aerobic glycolysis.
The simplest type of such load is a cowardly race, swimming, cycling, jump with a balancing bar.In any case, physical activity must start with a warm.
Following all recommendations, you can lose additional pounds.But to maintain the result, the meaning of the measure in nutrition should not be forgotten, continue to adhere to fractional nutrition.You must completely abandon fast food or semi -final products.In the first place, food and protein dishes must remain with complex carbohydrates, fiber.
Do not reject breakfast, it should be dense.Before taking food, you can eat a small piece of pineapple, it will lead to the best assimilation of the protein.It burns fat and grapefruit perfectly.If you believe 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 eliminate slags, toxins, salt from the body, improves food digestion.
Fasting should not afford.This becomes the reason for a decrease in blood glucose.If you want to have beautiful muscles, the sugar indicator should be stable, without acute jumps.
First, organize your four -stroke meals during the day at approximately at the same time and strictly adhere to this rule.It will be much easier if you immediately recruit the support of loved ones or find allies among friends or work colleagues.It is necessary to live, and you need to eat correctly.Breakfast is necessary, this is the golden rule.In its morning menu, instead of sandwiches with butter and smoked sausage, light cereals, fruits, natural yogurt.Our body must wake up from sleep and make it work.Lunch should not miss either, regardless of how long the day is.What will consist of your lunch, it is advisable to think in advance in advance: it can be a hot soup plate, vegetable salad, boiled flesh in fat and some slices of dark bitter chocolate, jam or marshmallow as dessert.Dinner must be light.Let dinner serve as a couple of vegetables and a piece of fish or fried meat on the grill.Do not forget the usual snacks between the main meals (fruits, dried fruits, nuts).The only and important condition: Do not eat in excess!
It is not worth lifting traditional tea drinks with colleagues, because it is not just a joint drink of coffee or tea, this is a pleasant communication and the exchange of the latest news.Do not deprive this pleasure, drink natural coffee, preferably with milk or sugar -free tea.If there is not enough willpower to leave a piece of the cake, eat it, remembering that the resulting additional calories will have to spend in some way: for example, walk to the house, having left before several stops.And in general, move more and more, perform morning exercises or at least some physical exercises during the day to heat, this will significantly accelerate the implementation of the plan.
Eat more fresh green vegetables and all kinds of useful "grass", including wild sarcasses, a vitamin warehouse.Fruits and berries are also beneficial and, you see, a great pleasure.Once a week, organize the days of fasting: potato, kefir, meat, dairy, vegetables, fruits ... As you can see, there will be many innovations in your life.But since the previous way of life and nutrition led it to additional kilograms, it means that it was wrong and should be changed.
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 needed: if you lose weight without it, the skin can sink and the body will become thin, but it will not become beautiful, because in parallel with burning fats we also need to take the muscles to the tone.Sport should bring not only benefits, but also pleasure, so it is better to choose what it likes.An excellent option is to ride weight to lose weight, which cannot give worse than a long training in gymnastics rooms, in addition, it will allow you to spend more time in fresh air, enjoying the beauty of nature.The cycles use several bath groups at the same time and improve the functioning of the respiratory and cardiovascular system, which causes active fat burning.After a month of regular classes, it will notice obvious results, which will be both in the reduction of body volumes and in the strengthening of the muscles.
How to lose weight with a bicycle?
In the driving process, the calf muscle and the quadriceps of the thigh receive the greatest load.At the same time, do not be afraid that the bicycle pumps huge legs;For this, you must train with scales for a long time, and bicycle bars are cardiovascular training aimed at burning fat.However, at the same time, they strengthen the muscles, raise them and ensure their attractive elasticity.
In addition to these muscles, the muscles of the buttocks participate in the pedaling process.And the back, the press, hands and shoulders are included in work to maintain balance.Therefore, almost all muscle groups work during classes, which makes them effective for weight loss.
If you go by bicycle at a speed of 10-15 km/h, then the heart rate will increase to 150 beats per minute.Supporting such a pulse for an hour, you may burn about 300 kg.The exact value will be determined by its weight and other characteristics.It is very important to control the pulse, especially during your first trips, choosing the optimal speed for you.Let it do not exceed 180 beats per minute, because otherwise you can damage your own health.When choosing a way of losing weight, many cannot decide what is better to lose weight: run or a bicycle.With respect to energy consumption, they are approximately equal in terms of effectiveness.A kilometer of race burns approximately the same calorie as three kilometers on a bicycle, although the second option will take less time.The advantage of the bicycle also is that it exhausts less than running.But in general, it is better to choose what he likes most, but he can alternate this type of activity.It is important to keep in mind that not everyone can ski in skiing to lose weight.Among the contraindications, serious diseases from the joints and the spine are distinguished.A 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 rods will only be useful, so it is recommended to consult a specialist.
You can choose another fast weight loss diet and fall 10 kg in about 5-10 days, putting in a strict frame and limiting everything in everything.This path, perhaps fast, but dangerous.The weight losses that have replaced health problems are useless for you.The "rapid" diets are effective, but must enter and leave them, prepare carefully and have studied a lot of information.Therefore, let's pass our eyes to long diets, which gradually reduce weight and give long and persistent results.There are many of those diets.
Canadian diet
One day that needs to drink 1.5 liters of pure water (this standard includes green tea and juice diluted with water, but coffee is excluded) so that the body does not experience water deficiency and does not keep it in the body.Three times a week, it is necessary to dedicate 20 minutes to physical exercises, it is with such a load that the protein does not disappear, but fat.It is advisable to have dinner 3-4 hours before bedtime, after nothing can be eaten, neither fruits, juices, nor garrisons, nor bread.Use this diet for three weeks.
Breakfast: Coffee or tea, rye bread or rye hunger, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of any fruit (except melon and banana).
Dinner: lean meat (chicken breast, veal, lamb) or fish.In the garrison: boiled rice, macarons made of solid wheat, baked potatoes, salad.And all this without bread.Lunch can be divided into 2 doses.
Snack: juice without sugar, green tea.
Dinner: Salad or stewed vegetables (without potatoes and carrots), fish or meat, green tea, water without gas.During the day, use at least 1 tablespoon of olive oil (in a salad dressing).
Chinese diet
You realized that among the Chinese a complete person knows you rarely.Although, as the Chinese say, "they eat everything that flies, except the airplanes and everything that nothing, except vapors."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 waking up, drink 2 cups of hot water.This helps to rinse intestines and promotes better digestion and absorption of nutrients.The main components of the Chinese diet: rice (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 sheets and, imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g of fresh carrots seasoned with vegetable oil, toasted made of 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 squeezed apple juice.
Dinner: 100 g of boiled rice, 4 salad sheets, ½ grapefruit, 1 battery.mineral water.
Wednesday
Breakfast: 200 g of fresh fruits, 1 battery.Orange juice.
Dinner: 250 g of boiled asparagus, 150 g of hidden cabbage salad with lemon juice, a slice of bread, 1 battery.mineral water.
Dinner: 250 g of fried mushrooms, a small boiled potato, 1 battery.mineral water.
Thursday
Breakfast: 1 battery.Apple juice, 1 orange, 1 apple, 1 roasted black bread.
Dinner: 300 g of boiled asparagus with rice and basil, 1 apple, 1 slice of bread.1 battery.mineral water.
Dinner: 2 boiled potatoes, 200 g of boiled fish, 1 sliced bread, 20 ml of rice vodka.
Friday
Breakfast: A small plate of rice pumps in the water, 1 battery.mineral water.
Dinner: 200 g of salad made of marine cabbage and fresh white cabbage, a slice of bread or a cake made of rice flour, 1 battery.mineral water.
Dinner: 200 g of fresh cabbage, carrots and green salad, seasoned with vegetable oil, 1 cake made of rice flour, 1 battery.mineral water.
Saturday
Breakfast: A small plate of rice pumps in the water, 1 battery.apple juice.
Dinner: 200 g of boiled sea fish, 150 g of fruit salad, 1 battery.Orange juice or mango juice.
Dinner: A piece of fried meat low in fat, a slice of bread.4 salad brochures, sprinkled with lemon juice, 1 orange and again 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.Honey, 1 battery.mineral water.
Dinner: 150 g of boiled sea fish, 200 g of white and marine cabbage salad, 1 cake made of rice flour, 1 battery.mineral water.
Scottish diet
For this diet, buy bread containing ground grains, small grains and bran.The Scottish diet prefers thick cereal cereals, such as Sarracene wheat, pearl barley.Includes fruits that recommended eating along with the peel.It can "sit" in such a diet for quite some time, losing kilograms slowly and without damaging the body.
Monday
Breakfast: A dish of oatmeal.
Dinner: Fresh cabbage salad, 150 g of saracen wheat porridge, 1 cup of apple juice.
Dinner: 3 boiled potatoes, 2 fresh tomatoes, 1 slice of black bread.
Tuesday
Breakfast: A small savings dish (pour a tablespoon of bran, pour a glass of warm water and let stand), 1 battery.Orange juice.
Dinner: A small dish of mijo porridge, a fresh vegetable salad, 1 cup of mineral water.
Dinner: 200 g of fruit salad, 1 cup of orange juice.
Wednesday
Breakfast: A plate of 1 teaspoon oatmeal pumps, 1 cup of low oily milk.
Dinner: 200 g of boiled fish, 2 boiled potatoes, 1 grapefruit.
Dinner: 150 g of Sarracene wheat porridge, 1 portion of black bread, 1 apple, several salad sheets, 1 battery.apple juice.
Thursday
Breakfast: soft egg, slice of black grain bread, 1 battery.milk.
Dinner: 250 g of vegetable casseroles, 1 battery.tomato juice.
Dinner: A dish of wheat porridge with bran, a slice of black bread, 1 apple, ½ grapefruit.
Friday
Breakfast: A oatmeal with grated apple, pieces of fruits and forest nuts, 1 battery.apple juice.
Dinner: 150 g of Sarracene wheat porridge, a slice of black bread, 150 g of fresh vegetable salad, 1 battery.Strong tea
Dinner: A small piece of inclination cut, a slice of bread with wiring salad leaves, 100 g of finely chopped salad with lemon juice, 1 battery.Orange juice.
Saturday
Breakfast: A dish of saracen wheat porridge in the water, 1 battery.milk.
Dinner: 150 g of potato puree, a slice of black bread, several salad sheets.
Dinner: 200 g of boiled fish, 150 g of vegetable salad with vegetable oil, 1 battery.grape juice.
Sunday
Breakfast: A dish of wheat porridge with bran, a slice of bread with algae algae, 1 battery.grape juice.
Dinner: 200 g of boiled or stew cabbage, a slice of black bread, a glass of apple juice.
Dinner: A small chop or a chop, 150 g of vegetable salad seasoned with lemon juice, 1 cup of grape or apple juice.
Diet to lose 10 kg weight, designed for a month.
Everything is very simple, repeat the menu for 3 days throughout the month.
The first day
First breakfast: 1 banana, 2 tablespoons.Married oatmeal, 1 cup of low fat.
2nd breakfast: 1 orange or apple.
Dinner: 2 tablespoons.Liver paste, 150 g of salad of any vegetables, 2 slices of rye bread, 1 battery.Low fat.
Snack: an apple or a pear.
First dinner: 50 g of boiled rice, 100 g of boiled or steam fish, 100 g of boiled vegetables.
2nd dinner: 1 cup of low -fat yogurt.
The second day
First breakfast: 3 tablespoons.Mureli, 1 banana, 1 cup of low fat.
2nd breakfast: 1 apple or pear.
Dinner: 100 g of chicken or veal, 2 slices of whole bread, 150 g of vegetable salad.
Snack: orange or grapefruit.
First dinner: 1 small baked potatoes, 150 g of vegetable salad.
2nd dinner: A low -fat gass glass.
The third day
First 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 low fat.
Snack: 1 cup of low -fat yogurt.
First dinner: 1 baked potatoes, 2 slices of black bread, 100 g of beef or chicken meat.
2nd dinner: 1 cup of low fat in fat.
Taking advantage of the proposed diets, you will not have to go crazy with hunger, acting as a victim that beauty requires.The menu of each day is at least a bit, but differs from the previous menu, which makes the process of losing 10 kg weight with an interesting occupation.